Whether your summer plans include a wedding, honeymoon or regular vacation, here is the perfect plan to get you in shape so that you can flaunt your slimmer and more toned self on the streets, pool or beach.

In this three-part series, a program developed by a personal fitness trainer will be outlined as follows: An exercise routine, a diet plan and some motivational information on the benefits of exercise.

Eric Garcia, a 34-year-old personal fitness trainer at Saudi Arabian Airlines, has developed a four-day cardio and weight training program that will help you lose 4.5 kilograms and tone up your body in just four weeks.

With 14 years experience in the fitness world and part of the Association of Fitness Professionals in the Philippines, Garcia — aka “the muscleman” — is an expert in turning fat into muscle. In fact, he has competed in various bodybuilding competitions and was the winner of the Mr. Philippines Bodybuilding Competition in 2004 and 2009. He was also the second runner up in the 2009 FAME Phillipines Regional Finals – which stands for Fitness, Athletes, Models and Entertainers.

“Of course it is possible to lose 4.5 kilograms in four weeks,” says Garcia. “It all depends on self-discipline, what you eat and how well you train.” He recommends incorporating both cardio and strength training.
 

If you want to lose body fat, then you can’t do it without cardio. Aim for at least 30 minutes of cardio four to five times a week.

“The best fat burner is running,” says Garcia. “But, all forms of cardio are equally important.” Any form of exercise you do will be beneficial to your health and will help you burn body fat.

Apart from running, Garcia encourages walking, biking, yoga, swimming and aerobics as well any sport. He advises to spice up your cardio routine by doing a variety of cardio exercises each day of the week to really challenge your body.

Get in shape even faster: Instead of just 30 minutes a day, aim for 45 to 60 minutes (your workout doesn’t have to be intense the whole time). Also, if you’re walking for example, instead of increasing the speed on the treadmill, increase the incline and try not to hold onto the rails. That way, you will be burning more calories and toning your muscles at the same time.
 

Weight training is equally important because it not only strengthens muscles and increases bone mass, but also helps you burn calories. The more muscle you have, the more calories you burn at rest. That is because your base metabolism rate stays elevated 18 to 24 hours after a strength workout. Also, by increasing lean muscle mass, you will lose unhealthy body fat.

Many women have the misconception that weight lifting will make them get bulky and gain weight. However, the opposite is true. “Because women’s bodies have much lower testosterone levels than men, they will not gain muscle size like men so they should not worry about that,” says Garcia. Furthermore, since muscle takes up much less space than fat, women who weight lift will start to notice their clothes fit more loosely.

Garcia recommends doing a split workout rather than a full-body workout as the latter leaves you exhausted. “A split workout allows you to isolate the muscles you want to train,” he says. “Plus, it gives your muscles the time needed to recover, which is 72 hours.”