Shortcuts To A Beach Body This Summer
Posted on 5 July 2009
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With summer here we are all keen to achieve a beach body. As you have probably been training all year it feels good to get yourself into prime shape for the beach and it can be done simply with a few simple tips I’m going to share. It won’t mean hours in the gym or a obsessive diet, rather it will come down to easy ways to improve your physique in a matter of weeks.
1. Volumize Training - One thing I find important in getting beach ready is to do some volume training in the weeks running up to the holiday. I would suggest aiming for a total of 40-80 reps per major body part once a week.
Normally year round I tend to go for total body workouts Power Law Training Style and these do a good job in keeping me in good shape while getting gym time down. On the flip-side its hard to build any type of bulk on these workouts and the harsh truth is that a more meathead style workout is needed to build a “Superhero” looking physique.
Try to hit the gym 2-4 times a week doing workouts that will take no longer than 30 minutes. I like the following split: Back/Shoulders/Biceps – Quads/Chest/Triceps then repeat so you should be able to get these workouts in 2-4 times a week.
I would also suggest following them up with some cardio HIIT intervals for 10 minutes this will help shred off the remaining fat whilst keeping your gym time under the hour mark.
2. NEPA - Which quite simply means ‘Non Exercise Physical Activity’ once you ramp this up you will notice two things. Firstly you will be eating less as you will be too busy doing stuff and keeping yourself busy. Secondly NEPA does a darn good job at aiding in recovery and getting rid of the last bit of stubborn fat. The best way in my opinion to get in your NEPA is to walk everywhere you can, add in some gardening, long walks with friends/family or DIY and you have yourself some all important constructive activity that simply gets you moving and keeps your body in active mode.
3. Sport - This is something key as it will allow you to get into great shape without even realizing. You have probably noticed that people who engage in sports regularly tend to be ripped and have muscular bodies. Just look at someone like Andy Roddick who lifts weights and is playing a sport for a few hours each day. He has achieved a solid physique while having fun.
Try to take up something like tennis, rock-climbing, squash, kickboxing or soccer and play them a few times a week if you can (2-3 sessions is ideal) this is the shortcut to a great body as you will be burning calories, breaking a sweat and enjoying yourself without even realizing. And that is the key to a great body!
Anyone can go to the gym and slog away on the crosstrainer but believe me this is not the route to happiness or a sense of fulfillment. A great body takes time in the gym to lift weights but the rest of the hard work should be done while having fun playing sports with friends and breaking a sweat the good old fashioned way. If you can get a few hour long activities a week that is great and will get you on your way!
4. Food - Keep nutrition simple, stay away from processed foods and enjoy eating by slowing down and taking pleasure in each bite. I am a big fan of a paleo style diet to stay lean all year round. So have a look into a diet consisting of Lean Meat, Vegetables, Nuts and Seeds and Fruit with some dairy based products on the side. Steer clear of packaged foods and things like bread, pasta, too many potatoes and any type of processed sugar. You can also check out these articles for some nutrition tips
- Simple Snacking
- EF Diet
- Why You Should Never Use Fat Burners
- Primal Eating
So by keeping your diet simple you will find fat will burn off and muscle will be built in no time…..
5. Little Tips that Help - Well here is the last paragraph and some small tips that I have found help when achieving that beach body:
- Don’t eat for 2 hours before bed
- Just Drink water for 30-60 minutes after a workout
- Start the day with a coffee and have another pre-workout
- Do as much as you can to optimize sleep
- Easier said than done but keep stress levels down
Most importantly stay busy and don’t obsess over achieving a certain ideal with your body as much as we would like it to perfection doesn’t exist. If you can manage to keep yourself involved in something bigger than yourself like a project at work or a personal project while following the advice above I think you will find that results will come far quicker and with less stress. Enjoy the process and the outcome will follow!
Comment by Yvonne Anderson
5 July 2009
I am bad for eating the bulk of my daily calories in the evening. That is when I am most hungry but I am going to take your advice and not eat 2 hours before bed!
Comment by Tobi
5 July 2009
Brilliant, thanks for the good advice. It is always a pleasure to read a good post on a Sunday morning!
I have taken up rock-climbing again now for a few months and I don’t even remember why I stopped it in the first place. It is a fabulous workout and if you do it properly it is also mentally challenging. I am also looking in to picking up tennis again, as the gym is fun but I find if you are in for the long run, the best way to keep your body in shape is doing activities with others.
Thanks for another great post
Comment by Lynne
5 July 2009
Great tips. You always give good, no-nonsense advice. Thanks!!!
Comment by Liam | gyms in letchworth
5 July 2009
I’d never heard the acronym NEPA before – like it! I agree that sport is a good way to make your training more fun and get involved with friends. The gym can get stale so it’s always a good idea to mix it up.
Comment by Rafi Bar-Lev - The FItness Adviser
6 July 2009
Good advice. I advise people to take advantage of the summer weather and walk everywhere, but don’t forget to drink so you don’t get dehydrated.
Rafi Bar-Lev
Comment by Lori|SpiritualTidbits
6 July 2009
I especially love the NEPA and coffee tip.
I love the simplicity of your articles. Have you written any articles on juicing? I got a juice wonderful juice machine for a gift and love making juices, but don’t really know what I’m doing. I’d love to read a good article on best juices to add to your diet on a regular basis.
Thanks. –Lori
Comment by Kathy Garmus
6 July 2009
Excellent tips to follow year-round! I especially liked the mention of the importance of projects and of getting more sleep. I think many of us are so driven that we forget the importance of rest, but that’s when a lot of the important building and rebuilding processes take place.
Comment by Trainer Shauna
6 July 2009
Great tips! I love number 3! What a great way to get in shape without actually ‘working out’!
Comment by Vin - NaturalBias
10 July 2009
Good advice, Chris! It’s nice to see that you’re a fan of primal nutrition principles. Weight loss is obviously a huge part of looking good at the beach, and keeping carb intake down to realistic levels (typically much lower than what the average person eats) is a huge part of weight loss.
Comment by Verity
10 July 2009
Great ideas Chris – love your blog! Like the little tips, especially the no eating 2 hours before bed rule. I find that I sleep much better when I’m not too full.
@ Verity: Thats the all important one, its much better to get in a habit of sleeping light it will lead to a greater GH release and deeper sleep!
Comment by Greg
12 July 2009
Love the tips. Always enjoy picking up “passive” fitness as well. It’s best to make it fun, so it doesn’t feel like drudgery.
Comment by Jennifer
14 July 2009
Great tips. I agree that it is a lot more fun working out by playing sports with friends and breaking a sweat that way! I know a lot of my friends have started playing sports as their workout now and it’s something that doesn’t seem like the burden of going to the gym.
Also, the not eating 2 hours before bed rule is a good one but I know that might be a hard one for some because people do like their late night snacks.
Comment by Beachbody
12 August 2009
Wow! These tips are really great! Try to visit my site and know my own experiences as a beach body coach as well! Good luck!
Comment by Insanity
23 November 2009
These are some really cool tips..Thanks for the info I could really use these on a daily basis.