5 Strategies for Fast Fat Loss before Summer Ends

by JJ Virgin

Why does winter seem to stick around forever yet you blink and summer’s half over?

Oh, I know: you’ve still got that early August barbeque at your in-laws, numerous beach dates, and a Labor Day cookout to wrap up the season. But summer just seems to fly by and before you know it, you’re sending the kids off to school again.

Warm weather is unforgiving. Whereas bulky sweaters and baggy jeans can conceal any imperfect regions in winter, come July you’re flaunting more than you’re covering up and any extra weight becomes nearly impossible to disguise.

I’ve had several readers tell me they want to get in great shape – burn fat but also build muscle – before summer ends so they can finally flaunt that swimsuit or a hot new cami. These are my 5 top strategies to get leaner and more toned starting now.

15074993_s[Image credit: luckybusiness / 123RF Stock Photo]

Burst training. Spending hours in an overheated gym isn’t my idea of a great summer day. Fortunately, you can get great results in just minutes a day with burst training, which makes you an all-day fat-burning machine. I combine burst training with weight resistance for toned arms and abs to die for in my 4X4 Workout, which takes just 15 minutes, 3 times a week. (Seriously: less time than you’ll spend looking for a parking spot at the pool.) Grab a free workout at www.jjsfitclub.com.

Double protein shakes. Especially during the summer, who has hours to spend prepping food or standing over a hot stove? The Virgin Diet Shake makes a fast, affordable, efficient meal replacement that takes minutes to make but keeps you full for hours. Load the Virgin Diet All-in-One Shake with frozen berries, kale or other leafy greens, flax or chia seeds, with So Delicious unsweetened coconut or almond milk. I double up: 1 shake for breakfast and then another at lunch or (lately) dinner. Focus your meal on The Virgin Diet Plate: clean protein, leafy and cruciferous greens, good fats like avocado, and slow-release high-fiber carbs like sweet potatoes or quinoa.

7 – 9 hours sleep. Just because your neighbor’s cookout goes into the wee hours of the night doesn’t mean you have to. Sleep keeps your fat-burning hormones in check to reduce cravings and hunger. Use the hour before sleep to power down, practice deep breathing or meditation, and take a hot bath with a trashy beach novel. Use earplugs, an eye mask, and a sound machine to drown out extraneous noise so you get 7 – 9 hours of deep, uninterrupted sleep.

Drink up. I’m talking water, not pinot noir. Proper hydration keeps your cells functioning at peak performance and optimizes your metabolism. Besides, cravings and between-meal hunger are often signs you’re thirsty. Start with 16 ounces of water at breakfast and sip throughout your day except during meals, when too much liquid can dilute stomach enzymes that break down protein. Hot weather and intense workouts can deplete electrolytes. I replenish with Catalyte from Thorne Performance, a unique electrolyte formula with a delicious lemon-lime flavor.

Optimize recovery. Stepping up your workout can lead to soreness, achiness, and increased inflammation that can potentially stall your fat burning and create post-workout misery. Rebound from Thorne Performance is a unique blend of botanicals including anti-inflammatory curcumin (the active ingredient in turmeric). I use Rebound before and after workouts to perform my best in and out of the gym.


About JJ Virgin

Screen shot 2012-11-02 at 2.42.38 PMCelebrity Nutrition & Fitness Expert JJ Virgin helps you lose weight fast by breaking free from food intolerances. She is a Huffington Post blogger, creator of the 4X4 Burst Training Workout, co-star of TLC’s Freaky Eaters and New York Times Bestselling Author of The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days.
Visit http://www.jjvirgin.com to get her 3 free training videos on how to lose fat fast and forever.


  1. I can’t do stomach exercises because of my back. I also feel that the exercise that you stand on a bench and go up and down will be rough on the knees. The concept of the burst trainning is a good idea, as well as the other pointers you offer, but I think this will work for me. I use the The Bar method which really kicks your butt. http://www.barmethod.com I drink water all day long as it just helps your body in so many ways.

    • Arleen you sound like someone who takes her health seriously and takes good care of yourself. I love the Bar Method and it does kit butt! Water is essential as well to good health, the elimination of toxins and weight loss. The burst exercises in JJ’s videos are samples but you can do pretty much anything that feels right to you and apply the BURST concept: an intense burst followed by a rebound period. As you know, there is no “one-size-fits-all” when it comes to health and fitness and finding what works for you, as you have obviously done, is what matters most. 🙂

  2. Catarina says:

    Have never had a weight problem. Have however throughout my life exercised and taken care of myself by eating healthy food and making sure I get all the nutrition I need.

    As you say, make sure you drink a lot of water. Nothing else counts. And sleeping and recovering is essential.

  3. Burst training sounds like the concept behind Tony Horton’s 10 Minute Trainer. Both my husband and I thought that was too intense for me to start out. This may be something I could do next summer!

    I’ve received conflicting information on the water. Some places say to not drink while you eat like JJ. Others say to take sips between every bite to slow down your eating. I’ve been doing the latter and have lost 28.2 lbs since March!

    • Congratulations Cassi on your achievement! That is exiting! The beauty of burst is that it is a concept that can be adapted to any level of fitness.. Some of JJ’s clients start out with more than 100 extra pounds. But in the end the key is to participate in an activity that challenges you but does not discourage you. As far as the water goes, I for one have always been taught to drink in between meals so it’s a habit I’ve pretty much grown up with. And as you correctly state, there are different opinions about this as well. Ultimately, stick with what works for you. Yo may want to try not drinking with meals for a couple of weeks, and replace your sips with putting your fork down and engaging in a conversation with your husband.. see how that feels for you and then choose what feels best. Either way it sounds like you are on target with your goals and that is fantastic! Best of luck!

  4. Great advice. I’ve always heard to drink plenty of water and to drink a full glass before eating to help you feel more full and in return eat less, but I did not know this could actually have negative effects. Good to know!!

    • Yes Mary, drinking with your meals actually interferes with your digestion. Some professionals advice eating with meals as a way to fill you up faster and keeping you from over eating, but I personally feel you are better off having a nice conversation during your meal and putting your fork down in between bites as a way to eat less.

  5. I keep meaning to give burst training a try, and I still haven’t gotten around to it yet. I also try to do intervals twice a week when I jog, but I’m afraid I’m been pretty lazy on that front lately.

  6. Thanks for the wonderful tips. I’m really curious about the burst training. I’ve gotten totally out of shape and need to get my focus back so paying more attention to the options out there.

    • Awesome Debra! My daughters and I have committed to BURST training this summer. It’s a lot of fun to do it together. They keep thinking they need to do something else because 15 minutes a day seems too little compared to what they’ve always been taught… Let me know how it goes and please reach out if you need a little support! 🙂 Best of luck! 🙂

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