Fitness guru Sy Chenh: Get that summer body


TV fitness instructor Sy Chenh writes for Nee Hao Magazine on the topic of whether it’s too late to get that summer body look. As a specialist exercise instructor and sports enthusiast, he has coached and educated hundreds of people over the years to attain new levels of health and fitness. 

Gentlemen, (ladies, I’ll be addressing you next time) here we are, right at the beginning of the summer, long, beautifully warm days are predicted, how awesome indeed. So what must we do in the UK as soon as the sun has got his hat on? You guessed it, show as much skin as possible without getting arrested.

We now therefore have two scenarios, one, you’ve just finished your 12 week decreasing calorie diet to shed any excess body fat after spending the winter eating clean and lifting hard to put on as much lean mass as possible, simply put, you are ready. Or two, you’ve spent most of the year sitting on the sofa, drinking beer, eating crisps and ironically laughing at the “secret eaters”. You’ve just seen the sunshine and decided some press ups will suffice. To put it bluntly, you are far from ready.

Now hopefully most of you are probably somewhere in the middle of the two extremes, but the unfortunate truth is the same either way; it’s too late! You cannot make a drastic change to your body shape before summer, i.e. next week, all the motivating quotes and last minute beach body magazine work outs will not get you a physique like the fitness model in the photo, sorry. However on a different note, it’s not a reason to give up, in fact you should use this slightly embarrassing circumstance as incentive to work harder to produce an awe-inspiring version of yourself for next year, which is highly possible.


So if it’s too late what’s the point of this article? Well I’ve decided to be highly controversial and go against all my professional ethics (the fact that you should have been doing a balanced training and nutrition programme ages ago) and talk about the limited damage control available. 

First of all disguise, squats, lunges and dead-lifts are the bread and butter of training, if you’ve been neglecting them, any person blessed with vision will be able to tell from those two pieces of string hanging out your Speedos i.e. legs, therefore wear lose fitting shorts ending mid knee, this will correct the proportions of your body by filling out your quadriceps area, also try wearing simple thin soled trainers of flip flops as this will help the calves look less long and thin. 

Now upper body is a little more complicated, you’re going to want to bare a bit of chest at some point so a bit of fashion advice is futile, try not to put too much emphasis on sit ups and other abdominal isolation exercises, keeping the core strong is fundamental but dropping body fat is far more aesthetically productive to your torso, baring this in mind it’s not a good idea to give up the cardio and diet just yet. As motioned earlier, creating correct proportions is important, thus to make the waist appear slimmer; the shoulders, chest and upper back need to be fuller. Complete these exercises in order twice a week for 4 weeks, 8-10 repetitions, 3-4 sets, 60-90 second rest between sets. As mentioned earlier this is only damage control, after this period begin a proper balanced training programme ready for next summer, or prepare to be here again.

Recommended Exercises 

Barbell Clean and Press

Dumbbell Lateral Raise

Medium Width, Overhand Grip Pull Ups (weighted if necessary) 

Barbell Bench Press

Underhand Bent Over Row

Incline Dumbbell Chest Press (45 degree angle)

Single Arm Row 

Cable Crossover Chest Fly

Dumbbell Upright Row to Overhead Press

Check out fitness guru Sy Chenh in action for a 30 second kicking challenge. 


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