The Healthy Way to Get a Summer Beach Body

“Both your diet and exercise routine go hand-in-hand when it comes to getting in shape within a short timeframe,” Morgan says. “If you want to lose weight, your focus should be ensuring that you maintain a caloric deficit.”

Cutting about 300 calories a day should do it. You’ll still want to hit all of your macros and maintain a balanced diet, though. If you already eat well, try cutting down portion sizes instead of opting for chicken breasts and nothing else. It’s vital you’re still eating enough to fuel your workouts.

“Your diet would be the main focus, while your exercise routine becomes the catalyst to amplify your weight-loss results,” says Morgan.

A Basic Summer Body Workout

Whatever your goals, if you’re looking for a workout to mix things up and alter your shape in a hurry, the below is a great place to start, especially since you can do it while on summer vacation, too.

“I’d strongly recommend calisthenic workouts for those looking to get stronger, loose excess calories, develop lean muscle mass, and make noticeable developments to achieving their summer body,” says Morgan.

Aim for three rounds of:

• 8-10 push-ups
• 8-10 sit-ups
• 8-10 squats
• 10 to 15-second plank
• 10 burpees

If this feels easy, Morgan recommends grabbing a kettlebell during your squats or, if there are none in sight, a rucksack filled with your beach reads.

Aim to Sustain

Remember that summer comes every year. Instead of waiting until the first sunny day of spring to start exercising, then putting pressure on yourself to get fit by June, aim to maintain a moderate fitness routine as a year-round hobby. That way you’ll always have a decent base level to work from.

So, with that in mind, don’t ditch your exercise routine as soon as summer’s over.

“Find another goal,” suggests George. “Don’t say ‘Right, I’ve done it. Now I’m gonna fall back into old ways and eat junk every week.’”

Instead, George says it’s important to reflect on your journey: appreciate the highs and lows, and what you can improve on next time. A great way of keeping fit is to work toward a new milestone, like a half-marathon, or even a competition in your gym.

“Just find that goal that you want to work towards,” George says. “Make sure you put it in place and set another plan for yourself so that you stay motivated. Make sure you still have something else to aim for and don’t let yourself go off track.”

Do this and instead of obsessing about summer, you’ll foster year-round fitness, leaving you healthier, happier, and yes, ready to whip your shirt off at a moment’s notice, whatever the season.

This story originally appeared in British GQ.