Beach Body Training

The first few weeks of the year have flown by and summer is slowly creeping upon us. The thought of having a great beach body is on our minds as we start to book our holidays. So, after the long cold January it can be hard to find motivation to get back into shape. Don’t stress as we have some training tips to inspire you to go get the beach body you desire.

First off, it’s time to cut the fizz and guzzle as much water as you can. Fizzy drinks are extremely bad for you, but in particular bad for your waistline with all the added sugar and calories. It has been studied that those who drank diet fizzy drinks saw their waistlines expand nearly three times as much as non-fizzy drinkers. Drinking lots of water making you bloated is a myth, in fact not hydrating causes your body to retain water under the skin giving you a puffy look. Get sipping 6-8 glasses of water a day to make your body appear more toned and keep you hydrated.

water pouring into a glassPhoto credit: www.omenkaonline.com

Now it’s time for the hard bit, cutting down on the carbs. When your body can’t rely on carbohydrates for energy that’s when it will start to burn fat.  As much as we all love carbs it’s better to stick with proteins such as fish and eggs with appetizing veggies and wholefoods. This will however make you feel hungrier so eat up to 5-6 meals a day; it might seem like you are eating more but it’s nutritious meals and what your body needs.

vegetables and fishPhoto credit: www.omenkaonline.com

A high sugar diet can also cause weight gain. Natural sugars are the best kind, for example eating fruit. Its recommended to eat 2-3 portions of fruit prior to 2pm, as this gives your body time to digest it throughout the rest of the day. Sugar is added to a lot more food then you may have first thought. Reading food labels is the way to monitor your sugar intake to know exactly what your consuming. A top tip is ingredients that are listed in order of how much exists in the product, so if sugars near the top, that’s a red flag. Look for labels saying “unsweetened” or “no added sugar” for more healthy products. Going cold turkey on sugar straight away isn’t realistic so cut it out slowly, reducing your intake so you can continue a realistic eating plan.

fruit saladPhoto credit: www.1mhealthtips.com

Exercising is obviously key to getting your dream beach body; whether you are trying to lose weight or tone your body. You can tailor workouts to your personal ability and goals. It’s good to do a mix of a cardio workout and strength workout. Here are some suggestions for workout routines which you can add too or do less of.

Cardio workout idea:

  • Rocket jumps – 2 sets of 15 to 24 repetitions (reps)
  • Star jumps or squats – 2 sets of 15 to 24 reps
  • Squats
  • Tap backs – 2 sets of 15 to 24 reps
  • Burpees – 2 sets of 15 to 24 reps
  • And complete stretch and cool down for 5 minutes

female fitness instructorPhoto credit: lasair.com

Strength workout idea:

  • Warm up
  • Push ups – 3 sets of 12
  • Squats- 3 sets of 12
  • Lunges- 3 sets of 12
  • Dead Lifts- 3 sets of 12
  • Plank for 1 minute
  • 20 sit ups
  • And complete stretch and cool down for 5 minutes

Photo credit: stevehynd.com

Remember that getting in shape is 70% exercise and 30% healthy eating so investing time on both key areas will really start to make changes to your body and lifestyle. Keeping to a healthy eating plan and regular training will not only help you achieve the body that you want but you will also have heaps more energy throughout the year.

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