Many people decide to get fit for their beach vacation about a month before it starts - that’s a big mistake.
To prepare yourself and get fit, you need more time. Couple that with the right tactics, and you’ve got yourself the recipe for success.
In this post, we’ll go over the most important things you need to know about optimal training and nutrition for a fit and athletic beach body.
Let’s dive into it.
Good Nutrition For An Impressive Beach Body
The most important thing you need to do to reduce your waist size and develop a stunning beach body is to establish a calorie deficit. In other words, you need to eat fewer calories than you burn each day, which forces your body to start burning fat for energy.
Besides tracking your calories, other nutritional tactics also work well:
Establish a consistent eating schedule and avoid mindless snacking throughout the day.
Consume plenty of low-calorie foods that contribute to satiety - leafy greens, tomatoes, cucumbers, broccoli, and most fruits.
Drink a glass of water before eating and one during each meal - this will help you feel more satiated.
Add a protein source to each meal (eggs, cottage cheese, meat, fish, poultry, and such). These are highly satiating, help you preserve your muscle tissue better, and don’t add many calories to your total.
Eat less refined carbs - processed grains, white bread and rice, pastries, snacks, candy, and similar.
Chew your food thoroughly and pay attention to each meal - avoid eating while doing things like watching TV or playing video games.
Working Out For The Upcoming Beach Vacations
Besides good nutrition, we also need to pay attention to exercise if we want to sculpt an impressive beach body. The reason is, our nutrition is what makes improvements possible, but our training is what sculpts the body and tones our muscles.
For the sake of simplicity and effectiveness, we’ll focus on the muscle groups that play the most significant role. Namely, the abs, obliques, lower and upper back, glutes, legs, shoulders, and arms.
Here are some of the best exercises for these muscle groups:
Lying leg raises
Bodyweight jump squats
And here is a simple workout plan you can start doing right now:
Day 1 (e.g., Monday)
Bodyweight jump squats - 3 sets of 10 to 25 reps
Classic push-ups - 3 sets of 5 to 25 reps
Side plank - 3 sets of 30-60-second holds (per side)
Day 2 (e.g., Wednesday)
Split squats - 3 sets of 6 to 20 reps
Inverted rows - 2 to 3 sets of 5 to 15 reps
Day 3 (e.g., Friday)
Pike push-ups - 3 sets of 5 to 25 reps
Glute bridge - 3 sets of 15 to 30 reps
Lying leg raises - 2 to 3 sets of 10 to 25 reps
You can do more weekly workouts for quicker results - for example, five instead of three - and add weekly cardio sessions (jogging, riding a bike, and similar).