How to achieve the perfect beach body
Posted on: 04/06/2018
This time of year, there is a big focus for people to achieve a fit, toned body for the beach. Being comfortable in your skin and not fully clothed is a big issue for many people and stepping onto a beach can be quite daunting. In my opinion, it is very important to set yourself a goal to achieve through exercise and living a healthy lifestyle. The most commonly set goal this time of year is set to shape up for the beach holiday this summer.
As I have always stated, there is no ‘one size fits all’ approach but there are several measures that can be applied to assist us in making progress towards the perfect beach body. Here are my top 10 professional tips in doing so:
1-Create a plan – In order to meet your objective, it is essential that you create a realistic plan to guide you towards a better you. Fail to plan, plan to fail. If you set your objective and workout how you intend to reach your destination, you are much more likely to be successful.
2-Schedule your training/exercise sessions into the diary – Aim for 4-5 x 30-45 min sessions per week and ensure you introduce them into your weekly schedule. My advice would be to combine a mixture of HIIT and strength training to ensure a good level of calorie expenditure with a specific focus on increasing lean weight i.e. muscle mass.
3-Ensure you consume 2 litres of water per day – Water consumption is crucial and a major component in ensuring an efficient system. Keeping the body hydrated at all times is a must if your system is to function at its best.
4-Start your day with a good healthy breakfast – Kicking off the day as you mean to go on is a good way to install the right trend. Skipping breakfast can disrupt metabolism and leave you short of energy at a time when your body requires it.
5-Love your veggies – Vegetables are packed with anti-oxidants, vitamins and minerals which your body requires in maintaining health and well-being. Consume a variety of vegetables each day and ensure you achieve your 5 a day.
6-Cut back on the refined sugar including Alcohol– Unfortunately refined sugar will not help you in stripping out the excess fat. Regular alcohol consumption will also apply excessive calories with no nutritional value. Discipline will be required and keeping that calorie intake to the required daily amount is essential. Sorry to be the bearer of bad news but sugar from sweets, chocolate and alcohol has got to stop.
7-Ensure you obtain sufficient sleep – It is important that your body has time to recover from the stresses and strains of each day both from a physical and mental perspective. The body will be less efficient if you have failed to achieve sufficient sleep and recovery.
8-Try to reduce your stress – Stress on the body will often prevent the body from performing to the best of its ability. I recommend a yoga or mindfulness session each week to help unwind and destress. Learn to manage the stress as much as possible to help you be the best you can be.
9-No food consumption after 7.30pm each day – As the day enters the late afternoon/early eve the metabolism will become less efficient. I strongly recommend you cut off food consumption at 7.30pm to allow an extended fasted period until breakfast. Consuming food late in the day will not necessarily be used as an energy supply. Eat like a king in the morning/early afternoon and like a pauper in the evening.
10-Control those carbs – It is vital to manage the carbohydrate intake and limit them to a minimal amount as the day goes on. A big bowl of pasta or bread late in the day is disastrous and will simply convert to fat if not metabolised.
If you want to learn more, I am hosting a set of fitness events at the fantastic Ellenborough Park Hotel in Cheltenham this summer in conjunction with YOLO Retreats :
The two events confirmed so far:
Train Like A Pro (Advanced) – Monday 2nd July
The Fitness Kickstarter (Intermediate) – Monday 9th July
Drop me an email if you would like further information regarding these. Places are limited.