If the thought of strutting around in a bikini scares you, here are tips to help you get a toned summer body…

Let’s assume you’ve been good this winter – stuck to a relatively healthy diet and gone to a few Pilates classes, however, your body is not quite what you want it to be.

“Maybe there’s a bit of extra weight around your middle, or your arms aren’t quite as toned as you would have liked them to be,” says Pierre Louw, owner of online business My Health and Fitness.

So what do you need to do to fine-tune your physique in the month before the summer holidays?

Read on to find out.

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1. Hit the weights

“Weightlifting has been shown to drastically speed up the metabolism, and is also the best thing you can do for sculpting muscles,” says Louw.

“If you’re into gaining lots of mass, then a routine where you target a different muscle group each day is definitely for you, whereas those who want a more balanced, ‘natural’ look should go for two to four full-body workouts per week.”

Related: 5 Reasons to try bodyweight training

2. Protein is your friend

There’s no way around it; if you want to grow your muscles and promote fat-loss, protein is your ally.

“Yes, it’s a bit more expensive, but consider investing in whey isolate,” Louw says.

He recommends aiming for 0,8 grams of protein per kilogram of body weight. “This should come both from the foods you consume and your protein supplements.”

Related: Super-Practical Weight-Loss Tips: Eat protein at every meal

3. Eat your greens

The hot days are bound to put you off the warm comfort foods of winter. anyway, so why not use this to your advantage and indulge in salads?

“Salad need not be boring. The Internet is a powerhouse of healthy, exciting recipes. Just make sure you opt for lots of leafy greens,” says Louw.

4. Call the pros

If you are serious about your goal, consider calling in the professionals.

The services of qualified dietitians and personal trainers will no doubt aid you in achieving the bod you are after.

4. Go shopping and get online

Want to stay motivated? Buy a swimming costume.

“Seeing yourself in that costume is going to keep you motivated to work for the best body to show off your new beachwear,” says Louw.

Also, posting regularly about your workouts and healthy meals on social media is bound to get you encouragement from friends and like-minded individuals.

“After all, what is summer for if not to look good, feel good and have fun?” Louw says.

Related: Snap a selfie to lose weight

While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.