Day 4: The Small Meal Plan
Credit: Sian Irvine / Getty images

Eat five to six smaller meals each day (300 to 400 calories each) and space them two to three hours apart. This causes your body to release less insulin, which prevents you from storing as many calories as body fat.

  • Legs
  • Shoulders

*For examples of leg and shoulder exercises see our Summer Fit Workout cheat sheet.