Get Lean for Spring & Summer 2025 | 10 Proven Ways

With spring in full swing and summer just around the corner, it’s the perfect time to focus on getting into lean, strong shape. If it’s your goal to get lean for spring & summer 2025, we got you.

Whether you’re chasing that beach-ready physique or simply looking to feel more energized, we’ve got some practical tips and martial arts-inspired training ideas to help you reach your goals.

These suggestions are designed to motivate and guide you toward a leaner physique. For best results, follow the diet tips closely. As for the martial arts disciplines we recommend — pick your favorite or try them all if you’re feeling adventurous!

Get Lean for Spring & Summer 2025 | 10 Proven Ways

Nutrition Tips for Lean Conditioning

1. Eat a Moderate Amount of Carbohydrates

Whatever you do, don’t cut out carbs entirely! Carbohydrates are essential for energy, especially during training.

Instead of large portions, aim for moderate amounts of healthy, complex carbs such as sweet potatoes, yams, corn, beans, and whole grains.

If you’re curious about why cutting out carbs completely is a bad idea, read more about it on the Health Line blog article section “The Downsides of a No-Carb Diet”.

2. Prioritize Protein

When leaning out, maintaining your muscle mass is key — and that means eating plenty of protein.

Include high-quality sources like lean meats, eggs, legumes, and protein powders in your diet to protect and build muscle.

3. Load Up on Greens and Vegetables

Vegetables are packed with fiber, vitamins, and complex carbs that fuel your training and support fat loss.

Eat a variety of greens and colorful veggies to stay full and energized throughout the day.

Training Tips to Get Lean and Stay Strong

4. Stay Consistent with Weight Training

To preserve muscle and enhance your physique, weight training is essential. Fighters and athletes should aim for 2–3 strength and conditioning sessions per week.

If you’re not a fighter but want that same lean, athletic look, training 3–5 times a week can yield great results.

5. Mix in Cardio

Cardio is crucial for fat loss and heart health. Choose from a variety of options like High-Intensity Interval Training (HIIT), running, skipping, AirDyne bike intervals, or the skier machine.

Bored with cardio? Mix and match to keep it interesting and challenging.

Martial Arts for Functional Fitness & Fat Loss

6. Boxing

Boxing is a top-tier combat sport for building endurance, improving coordination, and shredding fat. It’s a powerful way to train both your mind and body while torching calories.

7. Muay Thai

Muay Thai takes cardio and full-body conditioning to the next level. Pad work, partner drills, and clinch techniques will leave you soaked in sweat and feeling accomplished.

8. Brazilian Jiu Jitsu

Prefer grappling over striking? BJJ is a full-body workout that tests your endurance, strength, and mental focus.

Drilling and live rolling offer a unique type of cardio that can quickly help you lean out.

9. Wrestling

Wrestling is another intense grappling discipline that improves functional strength, explosiveness, and conditioning. It’s a great complement or alternative to BJJ.

10. MMA

Looking for the ultimate challenge? Mixed Martial Arts (MMA) combines striking and grappling into one dynamic workout. It’s physically demanding, mentally engaging, and guaranteed to push you past your limits.

Conclusion

Whether you’re adjusting your diet, trying new martial arts, or pushing yourself with strength and cardio, consistency is key. Start now, stay disciplined, and by summer, you’ll feel and look like your best self.