Every year we promise ourselves ‘’next year I will be in great shape for the summer, I WILL morph into something I am proud of, physically.’’ Of course it doesn’t happen and the same issues arise – you don’t feel as confident as you should on holiday; instead of walking across the beach with confidence you find yourself cowering trying to cover your worst angles. That doesn’t sound like fun or a holiday that sounds like a stressful scenario to find yourself in.
The only consolation for you is that the blame doesn’t really fall in your side of the court, at least entirely. Most people just don’t know what they need to do in order to transform into something which makes the mirror scream ‘’ripped’’ back at you. Dave from down the gym told you to stop eating carbs, do 40 rep sets for 2 hours and then 3 hours of cardio a day. In contrast Sandra at your local ‘’legs, bums and tums’’ class recommended the juice only diet. Then you have us who tell you to do neither. Really, why all the complications? Your right, it shouldn’t be so complicated but it is because everyone generally has a view on this and if someone has experienced ‘’weight loss’’ with a specific protocol they will champion it to every Tom, Dick and Harry.
Whether you know it or not you are looking to reduce body fat and build some lean muscle tissue (yes, ladies as well!!) because this equates to a more aesthetic physique/figure and it keeps us healthy. Getting that beach body can be broken down into 3 key areas.
1 – Nutrition
Your diet needs to support your goals. To burn fat we need to be in a calorie deficit, that’s the laws of thermodynamics talking. After that you then need to consider nutrition quality. Aim for single ingredient foods which are dense in nutrients. High protein, moderate fats and carbohydrates rotate between low, moderate and high days are a firm favourite of ours.
2 – Training
It is no secret getting a beach body requires big effort in the gym as well as in the kitchen. Focusing on time under tension using 4 second negatives, short rest periods (45-90 seconds), using compound lifts and sustaining great levels of intensity is key.
3 – Consistency
When you have the above two on the go the key is to then marry them together over a prolonged period of time. Most people fail to see results because they do one or another for short bursts, but never for long enough.
Top Tip – to accelerate your beach body goal try our pre-selected ‘’fat loss’’ stack here!
You have the tools; the rest is up to you. For 8 weeks try it, be consistent, avoid any slip ups and watch the progress unfold!