That's Fit

Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Hey Fitz. I blew it! I am going on vacation with a bunch of my college buddies and some hot girls in four weeks. I've totally slacked off on my workouts since school ended and now I'd like to get ripped again before we head to Mexico. What can I do at my gym to shred a bit of fat and get buff quick before the trip? I know I'm a dork for slacking, but I also know you can help me improve. I'm willing to do the work! Jason

A. Familiar story Jason! You're not the only one who's taken some time off from their fitness training only to have it blow up in your face. You're also not the first person to try and undo the damage quickly. Four weeks is a pretty decent amount of time, so if you are really clean with your eating habits and start training intensely ... I think it would be safe to take off at least 10 pounds before you see Mexico, and all of those hot girls see you!

From now on I want produce and lean protein to play a starring role in your meals and snacks. Choose those things first and then add a bit of lean dairy and good fats in small portions. Choose calorie-free beverages throughout your day as well. Ditch alcohol all together. These are the other things I want you to avoid: white flour, white sugar, white pasta, white bread, white rice, white potatoes, oil, butter, and creamy dressings. Whole grains are going to be your best choice when choosing starchy carbs. Starchy carbs are traditionally high in calories though, so keep em' to a minimum.

I'm providing you with a simple workout plan here. It's simple, but intense! Forget the dumbbells, and stick with exercises which require you to lift your own body weight. Your body is darn heavy, so it's always a good idea to lift it! Train six days a week, and take the seventh day to rest or just play. Keep in mind, I don't know exactly what you're capable of from your letter, but if you're a healthy young man with no spinal injuries, heart disease or asthma ... this workout should get your body beach ready in no time. As I said, the exercises I've listed below are pretty basic, but hard! Pull-ups are extremely difficult; if you do them frequently, your body will have no choice but to develop muscle. Same goes for push-ups, squats, dips, and lunges.

The only thing standing between you and the body you're wishing for is consistency, will-power and perseverance. Send me before and after pics, Jason! Can't wait to see you on the beach!

Fitz's Buff Beach Body Workout

Day 1

• Run two miles
• 50 pull-ups
• 50 push-ups
• 3 minutes of ab work
• Stretch 5 minutes

Day 2

• Jump Rope for 30 minutes
• 100 squats
• 50 alternating forward lunges
• 3 minutes of planks
• Stretch 5 minutes

Day 3

• Stepper 20 minutes @ Level HARD
• Cycle 20 minutes FAST
• 50 pull-ups
• 50 push-ups
• 3 minutes of ab work
• Stretch 5 minutes

Day 4

• Run three miles
• Five sets of ten squat-jumps (Squat down so thighs are parallel to the floor, then explosively jump as high as you can. Immediately lower back into your squat and jump again. Jump ten times followed by a one minute rest.
• 50 alternating reverse lunges.
• 3 minutes of planks
• Stretch 5 minutes

Day 5

• Jump Rope 20 minutes
• Elliptical machine for 20 minutes @ Level HARD
• 50 push-ups
• 30 dips
• Stretch 5 minutes

Day 6

• Swim 50 laps any style **If your gym has a lap pool
• If your gym does not have a lap pool Cycle 15 miles fast!
• Three minutes of ab work
• Stretch 5 minutes

*Do the strength training activities in as little sets as possible. If you can do 50 pus-ups in one set, do it! If not, do as many as you can on the first set, and then do as many as you can on the second and third....until you hit 50.

**If this workout is too challenging to start with, do what you can and use these suggestions as your goal. If this workout is not challenging enough, add more reps or minutes to each workout! Customize it to your personal fitness level and goals!

***This workout was created for the ailment-free healthy adult. Please consult your physician before beginning any workout program. If you should begin feeling faint, dizzy, ill, or in any type of pain while exercising stop immediately and seek medical attention!

Punches & Kicks,