Music festival season is finally here, and if you’re like most people, you want to look your best in that first festival picture with the squad. You’ve waited weeks, even months for this moment, and when that pic is finally snapped don’t you want to look amazing?
Maybe you already have that rockin’ festival body, but the majority of festivalgoers aren’t satisfied with how they look right now. Festivals are about feeling free and not worrying about what other people think of you. When you aren’t confident in your body, though, it is hard to reach this level of freedom.
But don’t worry. There is hope.
Just because the first music festivals have already started doesn’t mean it’s too late for you to start getting in shape and working your way to that picture-ready body. There are small tweaks you can make in your every day life to shed a few extra pounds of fat in only a few weeks.
These changes don’t involve starving yourself for days or taking some magic pill. These minor adjustments are simple practices that you can apply today that will send your body into fat-burning overdrive and allow you to get that festival body you’ve always wanted!
1. Try on your favorite festival outfit every week
When trying to get in shape for anything, the first ingredient you need is motivation. Since you are trying to look good for that first festival picture, there is no better way than to try on your favorite festival outfit every week.
If you are not happy with how you look right now, when you see yourself in the mirror in your favorite festival outfit, it will motivate you to put in the hard work and sacrifice so you can look your best. This may seem like a silly way to find motivation, but visualization works wonders.
2. Drink more water
Cutting out all other drinks from your diet and drinking more water is one of the best ways to start shedding the pounds. Most drinks besides water are filled with sugar and other additives that are only going to keep you from looking your best at your next music festival.
You need to drink at least a glass of water at every meal, and sip on water throughout the day. Steadily drinking water will keep you fuller and keep your body operating smoothly. When your body is operating smoothly, you can exercise longer and harder, which leads to more calories and fat burned.
To see the fastest results, you need to drink at least eight glasses of water a day, or four water bottles. Consuming water all day will make you feel amazing and allow your body to burn as much fat as possible.
3. Stretch daily
Stretching every day might not seem like the best way to get in shape, however, it will keep your body loose and allow you to perform other physical activities without injuring yourself. Stretching also allows your body to recover faster from working out or running.
Another great benefit of stretching daily is that it allows your body to move longer and harder without feeling as sore after. This is great for music festivals since you are constantly moving 12-14 hours each day. If you want to eliminate that post-festival soreness, don’t underestimate the power of stretching. To learn more about recovering from post-festival soreness, check out our article Ultimate Post-Festival Recovery Guide.
4. Cut out bread from your diet
Since this is a list of simple ways to get in shape, I’m not going to tell you to not eat carbohydrates. You can still have carbs like rice, potatoes, and wheat pasta, but if you really want to get in shape in a short amount of time, then you need to cut out bread.
Bread consist of highly processed and refined carbohydrates. This means it is full of sugar. When you are trying to change the way your body looks, sugar is your worst enemy. If you think about how much bread we eat every week, it quickly adds up. If you cut bread out of your diet, you will be eliminating 40-50% of your carbohydrate intake and force your body to burn its energy from fat storage instead of from carbohydrates.
5. Exercise Outdoors
Although it is good to go to the gym three or four times a week, to maximize your workout routine you need to also work out once or twice a week outside. Running or walking outside is great due to an increased amount of sweating and unlevel ground-surface that a treadmill cannot offer. Exercising outdoors will also prepare you for that festival heat you will experience in just a few weeks.
Bonus: Being in the sunlight while you perform physical activity is great for your mental health, since sunlight has shown to be a natural inducer of serotonin.
6. Lift weights at least four times a week
It is a long-running myth that just doing cardio is the best way to burn fat and change the way your body looks. If you really want to see the best results, you need to lift weights at least four times a week.
Cardio does burn more calories in a single session than lifting weights, however, lifting allows your body to burn more calories every day. This is because the muscle that you build from lifting weights burns more fat alone than any other tissue. The more muscle you have on your body, the more calories you will burn per day, even at rest. Add this onto the number of calories you burn from actually lifting, and you beat the number of calories cardio burns by over 30%.
If you don’t like hanging out at the gym for hours, then you can get in there and perform one or two compound movements each day. Compound movements include squats, pull-ups, bench press, dips, and dead lifts. Perform these exercises four times a week and you will be sure to look killer when you step onto the grounds of your first music festival of the year.
7. Dance to your favorite EDM playlist/mix
Dancing rigorously for 30 minutes to an hour can burn up to 600 calories. This can potentially be more effective than participating in a 45-minute workout. The main reason it’s so effective is because you are having fun while you dance and therefore do not stop to think or take breaks.
If you are in need of an awesome EDM playlist or mix to listen to, head over to BassFit.com. There are hundreds of mixes and playlists for you to choose from. Based on my own experience, I can tell you that dancing to my favorite mix has burned tons of fat off my body and prepared me for that first festival picture.
8. Lay off the alcohol
If you attend music festivals regularly, odds are you drink alcohol. While alcohol is fine every now and again, drinking it regularly will set you back from obtaining that hot festival body.
Cutting back on your alcohol consumption will allow you to get better sleep, eat less junk food, have more energy, and eat less during the day. With all these benefits combined, you’re looking at saving yourself from hundreds of calories every day!
Alcohol is also empty calories. There is no nutritional value in alcohol, and most drinks contain loads of sugar. As stated in tip number 2, water is your best friend.
9. Eat Veggies or fruit at every meal
When trying to lose those last few pounds, it is crucial that you up your intake of fibrous carbohydrates. This means you need to eat fruits and veggies at every meal. Fruits and vegetables are the most nutrient dense foods you can eat.
When you are trying to burn fat, you want to get as much nutrition in as little calories as possible. This is why eating lots of fruits and vegetables is crucial. You can eat the same amount of fruits and veggies (in weight) as other foods that are not as nutrient dense, and you will be eating less calories.
Eating fruits and vegetables every meal will keep you fuller for longer and keep your calorie intake low. It is recommended that you eat a “fist-sized” portion of fruits and vegetables at every meal.
10. Perform HIIT cardio
HIIT stands for High Intensity Interval Training. Even though most people are not training for athletic purposes, performing HIIT cardio has way more benefits than just for athletic training.
HIIT cardio is hands down the most efficient way to burn fat from your body. When you see a guy or girl at a festival who is in excellent shape, they probably participate in some form of HIIT cardio.
HIIT cardio exercises include sprints, cycling, running stairs, rowing machines, and much more. If you like to learn more about different types of HIIT cardio, click here.
When performing HIIT cardio, you need to go all out for 30 seconds to 1 minute, followed by an active rest period where you perform lighter cardio for 30 seconds to 1 minute. An example of this would be to sprint all out for 30 seconds, jog lightly for 30 seconds, and then repeat.
This type of cardio is most efficient when burning fat and getting into festival shape because it only takes 15-20 minutes or less and should be incorporated into your workout at least once a week.
11. Participate in some kind of physical activity every day
If you want to see results in only a few weeks, you need to perform rigorous physical activity a few times a week. But on the days that you do not have a tough workout or a long run, you don’t need to sit around and do nothing.
On your off days, you need at least 20 minutes of physical activity. This doesn’t have to be a hard run or a back-breaking workout. You can choose activities that are easier and more fun. An example of this would be taking your dog on a walk around the neighborhood.
Studies have shown that even 20-30 minutes of physical activity a day is enough to keep you healthy and in shape. Contrary to popular belief, you don’t have to kill yourself in the gym for hours. All you really need on some days is a long walk or a nice bike ride.
When trying to keep your body in a fat burning state, sitting around all day with no physical activity is the last thing you want to do. If you want to look good in your favorite festival outfit that you tried on back in step one, be active every day!
12. Fasted Cardio
One can say fasted cardio is the hidden secret of burning fat due to how effective is it. If you had to choose one of these 12 tips to help you get your festival body, this is the one I would recommend.
Fasted cardio works so well because it sends your body into fat burning overdrive. If you eat food before you exercise, your body gets its energy from the food you eat. When you perform light cardio on an empty stomach, your body pulls its energy straight from your fat storage, since it has no food in the tank to pull its energy from.
It all makes perfect sense. You cannot burn calories from fat if your body always has food in the tank to pull its energy from. Once you remove the source of energy (food), then your body has no choice but to dive into its fat storage.
One precaution to take if you decide to participate in fasted cardio is to not overwork yourself. If you perform an activity that is too strenuous on the body, it can cause damage to your central nervous system.
Your body will let you know, too. If you overwork yourself, you will start to feel dizzy, see stars, and possibly faint. This is how your body protects itself from damage. If you choose to take the fasted cardio route, which is highly recommended, just make sure you do it right!
Now it’s up to you!
This article lays out all the information and knowledge you need to get you to where you need to be on that first festival weekend. Now it is all up to you to decide which of these strategies you want to employ on your mission to having a better body than you ever had before.
Most people that have amazing festival bodies did not get there by luck or by good genetics. They really had to work hard and make sacrifices in their daily lives. Your body is not going to change by doing the same things you have always done. you must make changes in your habits, if you want to change your body.
So, if you want to look better than you ever have this festival season, make changes in your diet and exercise habits. If you need a little motivation, head over to BassFit.com to find workout mixes, playlists, and tracks to help you get in shape for your first music festival.
Post Festival blues? Get yourself a Recovery Mentor.