Photo by CC user tibio1982 on Pixabay
Would you like to have the perfect beach body this summer? If you dream about walking on across the beach shirtless with a ripped six pack and perfectly sculpted body while wearing your favourite boardshorts, then pay attention to the following exercise recommendations to get your body in the right shape. Regardless of how your body is now, you can make a significant change in the next 3 months with the following exercise routine.
Commit to doing 40 to 60 minutes worth of cardiovascular activity 6 days a week.
It might sound like a tall order, but you will start to see quick results from doing cardio activity. Cardio helps to burn the fat cells within the body. As you start doing more cardiovascular activity, your body will start to appear more toned. You should aim to perform cardio activity at 80% of your heart’s beats per minute. Additionally, you can measure your cardio performance based on the amount of calories calculated.
Some of the best methods for improving your cardio activity include:
- Participating in spinning bike sessions.
- Running
- Participating in fitness workouts or boot camps.
- Participating in sporting activities such as basketball, football, tennis or squash.
Monitor your nutrition.
When it comes to getting the perfect body, you are what you eat. Monitoring your calorie intake and the type of food and drinks that you consume with either help or hinder your beach body efforts. Most men burn around 2500 calories a day. Depending on whether you need a calorie surplus or deficit diet, you will need to tailor your nutrition plan to help you achieve your goals. Most people that want a beach body will have a protein-focused diet, which will see them consume 60% protein, 30% carbohydrates and 10% fats.
Build and define your muscles with resistance training.
The perfect beach body is defined by how much the muscles pop. You want your muscles to bulge and enhance your physical definition. The only way you can achieve this is through resistance training. You can choose to do resistance training with your own body weight or you can use free weights or gym equipment to help with your muscle development. You should aim to lift weights that are 80% of your maximum lifting weight. You can use the following workout plan.
The areas that you should focus on developing include:
Shoulders
Shoulder press – 3 sets of 10 repetitions.
Lateral shoulder raise – 3 sets of 10 repetitions.
Chest
Incline bench press (Dumbells or barbell) – 3 sets of 10 repetitions.
Flat bench press (Dumbells or barbell) – 3 sets of 10 repetitions.
Lats
Lat pull down – 3 sets of 10 repetitions.
Pull-ups – 3 sets of 10 repetitions.
Back
Seated row – 3 sets of 10 repetitions.
Cable row – 3 sets of 10 repetitions.
Glutes
Squats – 3 sets of 10 repetitions.
Dead lifts – 3 sets of 10 repetitions.
Quadriceps
Leg extension – 3 sets of 10 repetitions
Calves
Calf raises – 3 sets of 10 repetitions
Biceps
Bicep curls – 3 sets of 10 repetitions.
Barbell curls – 3 sets of 10 repetitions
Triceps
French press – 3 sets of 10 repetitions
Triceps extension – 3 sets of 10 repetitions
Also, it is important that you allow your muscles to rest and recover. To gain more muscle, you need to break down (or tear) the muscle so it will repair and grow. As a rule of thumb, you should allow 1-3 days for the muscle to repair before retraining the muscle.
If you train with this program over a 12-week timeframe (3 months), you should notice improvements in your overall physique. However if you continue to over the long-term, you should achieve an appealing physical look in 12 months. So don’t wait. Set your fitness and physical goals so you can start developing your beach body today!