Have I left it too later to get in shape for my summer holiday which is in 4 weeks?
The countdown to the summer holidays has begun!
You’ve booked your holiday, you’re thinking about your summer wardrobe and then you suddenly think..”Shit! I haven’t done enough and I’m not happy about the way I look – have I left it too late to get in shape if the holiday is in 4 weeks?”
The short answer is no, but it depends on what you mean by “get in shape.”
If you’re hoping to completely transform your body, lose several stone, and look like a fitness model by the time you step onto the beach, then four weeks isn’t realistic. But if your goal is to feel leaner, fitter, a bit more confident, have more energy, and feel a bit better in your clothes, then four weeks can make a surprisingly big difference. Yay!
In fact, some of the most noticeable changes people experience happen in the first few weeks when they start focusing on the basics consistently.
With a sensible approach, you can:
✓ Lose a few pounds of body fat
✓ Reduce bloating and water retention
✓ Improve fitness and stamina
✓ Sleep better
✓ Feel more comfortable in your clothes
✓ Build momentum that continues beyond the holiday
The key word is consistency
Every year I see people panic and turn to:
Extreme calorie restriction
Detox teas and juice cleanses
Excessive cardio sessions
Cutting out entire food groups, particularly carbs (Who remembers ‘no carbs, before Marbs’!!
These approaches might create quick weight loss on the scales, which is generally water, not fat loss plus they often leave you feeling tired, hungry, miserable, and more likely to go crazy on holiday and rebound spectacularly!.
The Four-Week Focus
If you’ve got four weeks, I would focus on the things that deliver the biggest return:
1. Prioritise protein at every meal
Protein helps keep you fuller for longer and supports muscle maintenance while losing fat.
2. Move as much as possible
Aim for regular walks (10,000 steps a day, if possible) and strength training two to three times per week.
3. Prioritise your Sleep
Poor sleep makes managing hunger, cravings, and energy levels much harder. Aim for 7-9 hours each night.
4. Keep alcohol in check
A few small changes to your alcohol intake can really make a difference. You don’t need to cut alcohol out completely, but just maybe reduce by a third on the lead up to your holiday.
5. Stay consistent on weekends
Most people have more motivation on a Monday and start the week really well with all the best intentions. But by the time Friday comes around, they get into weekend mode of eating and drinking more and moving less and this can undo all the good work from Mon – Thurs.
Finally, I would just like to point out, most people won’t remember what you weighed on holiday. They’ll remember the experiences you shared. All the fun, adventures and the memories. So yes, use the next four weeks as motivation to look after yourself. But don’t spend the holiday worrying about every meal, every photo, or every inch you wish you could change. Life is too short!
Just drop me a message if you’d like me to help you with a 4-6 week holiday plan.