How To Get That Summer Body In The UAE

Getting a great summer body in the UAE is within your reach. Get some great tips and advice from a female personal trainer in Abu Dhabi.
weight loss and fat loss articles in the uae

Tips To Get In Great Shape For The Summer

Article Contributor: Tash

With summer so close, it’s time to start feeling confident and determined to reach your fitness goals in Abu Dhabi.

It’s not always easy to embark on a fitness journey, but we’re here to support you every step of the way. We understand the excitement and challenges of making changes to your lifestyle, but with our tips and advice, you’ll be well on your way to achieving your goals.

We’re going to focus on exercise and nutrition, and we’ll share some incredible insights that will help you achieve your fitness goals in no time. Get ready to feel empowered and motivated as you take on the summer with the body you’ve always dreamed of!

Table Of Contents

Get Your Fitness In Shape For The Summer

1. Set A Goal

If you’re committed to improving your fitness and achieving a more toned physique, it’s essential to start by setting clear and measurable goals.

A goal provides focus and direction to help you stay on track and motivated throughout your fitness journey. With a goal in mind, you can work on planning and organising your efforts to achieve success. Whether you’re intent on losing weight, building muscle, or simply looking to gain more confidence in your body, taking the time to write down your goals and create a plan can make a significant difference.

Once you’ve established your objectives, break them down into smaller, achievable steps and hold yourself accountable. Remember, fitness is a journey, and staying dedicated and consistent is key to achieving your desired results in Abu Dhabi.

2. Incorporate Cardio

Cardiovascular exercise is an absolute must when it comes to achieving your weight loss and fitness goals which can therefore help you get more toned for the UAE summer.

Whether you prefer running, cycling, swimming or any other form of cardio, it can serve as a fantastic way of burning calories and improving your overall physical condition. In addition, numerous health benefits are associated with regular cardiovascular exercise, such as a reduced risk of heart disease, diabetes and certain types of cancers.

For optimal results, it’s recommended that you aim for at least 30 minutes of cardio per day. By doing so, you can increase your heart rate and kickstart your metabolism, eventually helping you to burn fat more efficiently.

As you improve your levels of fitness, you can gradually increase the intensity and duration of your workouts, allowing you to push yourself harder and achieve the results you’re looking for.

Weight Management Coaching In Abu Dhabi With PT Tash Richards

3. Strength Training - Boost Your Muscle

Strength training is another crucial component of getting fit and toned for the summer (or any season!) By building muscle, you can increase your metabolism and burn more calories while at rest. Incorporate strength training exercises like squats, lunges, push-ups, and pull-ups into your workout routine at least twice a week to see the best results.


1. Incorporate compound exercises such as squats, deadlifts, and bench press into your routine. These exercises work multiple muscle groups at once, leading to more efficient muscle growth and overall toning.

2. Stick to a consistent routine with regular progression. Your muscles need consistent stimulation to grow and improve, so having a plan and tracking progress is key.

3. Include a variety of exercises that target different muscle groups. This helps prevent muscle imbalances, which can lead to poor posture and injury.

4. Don’t be afraid to lift heavy weights. While it’s important to start with weight you can handle, progressively lifting heavier weights will stimulate more muscle growth and improve overall strength.

5. Incorporate rest days into your routine. While it’s important to consistently train and challenge your muscles, adequate rest and recovery is also necessary for muscle growth and injury prevention.

4. Clean Up Your Diet

Eating a healthy diet is essential for getting fit and toned. Eliminate processed foods, sugary drinks, and other unhealthy foods from your diet and focus on eating whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats. Aim for a balanced diet that includes a variety of foods to ensure that you’re getting all the nutrients your body needs.

1. Eliminate processed and sugary foods: These foods are packed with empty calories, artificial ingredients, and added sugars that contribute to weight gain and bloating. Start by swapping processed snacks for whole foods like fruits, veggies, nuts, and seeds.

2. Incorporate lean proteins: Including enough protein in your diet is crucial for muscle repair and growth. Opt for lean protein sources like chicken, turkey, fish, eggs, and plant-based proteins like beans and lentils.

3. Increase fiber intake: Fiber helps keep you full and aids in digestion, which is essential for maintaining a healthy weight. Incorporate more fiber-rich foods like fruits, veggies, whole grains, and legumes into your diet.

4. Avoid liquid calories: Drinking sugary beverages like soda or juice can add hundreds of calories to your daily intake without providing any nutritional value. Opt for water or other low-calorie drinks like tea or sparkling water.

5. Plan meals and snacks in advance: Creating a meal plan and prepping healthy snacks can help prevent reaching for unhealthy options in a moment of hunger or convenience. Plan out your meals and snacks ahead of time to stay on track with your health goals.

5. Stay Hydrated

Staying hydrated is crucial for your overall health and fitness, especially during the heat of a UAE summer.

Drinking enough water can help you feel more energised, improve your digestion, and even help you lose weight.

Aim to drink at least 8-10 glasses of water each day, and avoid sugary drinks and alcohol, which can dehydrate your body.


1. Always carry a water bottle: Keep a reusable water bottle with you at all times. 

2. Choose water-rich foods: Drink water-rich fruits like watermelon, cantaloupe, berries, and other fruits. They help you to stay hydrated while providing essential vitamins and minerals.

3. Avoid dehydrating drinks: Limit caffeine, sugary drinks, and alcohol. They cause dehydration and can lead to fatigue, headaches, and dizziness.

4. Time your workouts: Plan outdoor activities and workouts for the early morning or late evening when temperatures are low. Pay attention to your body’s signals and take breaks if needed.

Staying hydrated helps to improve fitness by regulating body temperature, decreasing fatigue and muscle cramps, and keeping joints lubricated. Water helps to transport nutrients and oxygen to the muscles, which is important for building endurance and strength.

Additionally, drinking water can help to curb appetite and promote weight loss. Drinking enough water each day will help you to feel energized, sustain your activity levels and achieve your health and fitness goals.

Healthy Isnt A Goal But A Way Of Living - UAE Personal Trainers
Take Care Of Your Body - UAE Personal Trainers

5. Get Plenty Of Rest

Rest and recovery are just as important as exercise when it comes to getting fit and toned.

Make sure you’re getting enough sleep each night, and take rest days between workouts to allow your muscles to recover.

Overtraining can lead to injury and hinder your progress, so make sure you’re giving your body time to rest and repair.

In Summary.....

In conclusion, postnatal personal training can have numerous benefits for new moms. It can improve physical strength and fitness, increase energy and stamina, provide support and accountability, improve mental health, and ensure safe and effective exercise. 

If you’re a new mom looking to prioritize your health and wellbeing during the postpartum period, consider investing in postnatal personal training.

Weight Management Coaching In Abu Dhabi With PT Tash Richards

Abu Dhabi Female Training Specialist - Tash

Tash is an all-round fitness expert and has achieved a Level 3 Certificate in Personal Training and Level 2 Gym Instructor. Originally from New Zealand,

 Tash now works as a personal trainer and fitness coach in Abu Dhabi. She can provide training at home for all fitness levels and also gym training for fitness classes.

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Each personal trainer profile page includes a quick contact form. You can contact the coach direct and they will get back to you as soon as possible.

Use the filter options on the page below to closely match your training goals with the right coach and even select to show male, female or all personal trainers. 

The price for personal training in Dubai, Abu Dhabi, Sharjah and RAK can be found on the personal trainer profile page. Each coach has their own price information and training fees. When you contact a PT they will provide full details about price, discounts and promotions. 

All personal trainers listed on the UAE Personal Trainers website will provide a free fitness consultation to get a better understanding of your health and fitness goals. 

Freelance personal trainers and fitness companies provide PT at home, your gym, outdoors. Online personal training is also an option for many coaches and their clients.