Get Ready for the Beach
How many of you have been inspired to get a better looking body in time for the holidays and the beach? A fair few, I suppose, it's the same every year in the gym. I start getting a rush of new clients as soon as the warm weather arrives. Fortunately I'm able to help those who are really keen and most of them carry on after the summer's over.
Usually I work on removing excess fat as a priority and much of the work there is not in the gym but the kitchen. Extra cardio is essential but not the traditional long slow duration efforts. High intensity sessions have been shown to speed the metabolism and that burns more fat.
So, enter the gym with a clear idea of your intentions. Remember muscle grows when it's resting so don't work the same muscle groups on successive days. Use free weights if you can, rather than machines, the former recruit more of the stabilising core muscles. Warm up to prepare the body, raise its temperature, speed up blood flow and mentally get ready. Use weights which just allow you to do 10 repetitions. The tenth must be so hard to do yet performed in perfect style. Start with 2 sets of each exercise, increase to 3 after a couple of weeks, before increasing the weights lifted. Get a new routine after about 10 weeks to shock the body out of its comfort zone. 30 second recoveries will stimulate fat loss as well as encourage muscle growth. Aim to finish the session within three quarters of an hour. Allow some time to perform a series of long slow stretches which will aid your recovery.
Day One – Legs
Squats / Leg press
Leg curls / Lunges
Crunches / Sit ups / Abs ex
Day Two – Upper body
Side lateral raises
Day Three – Upper body
Lat pull down
Leg raise from hang
Burning Fat Cardio Blast Sessions
If you don't want to hurt, don't waste time reading this, decide you'll spend summer reading in the library! But, if you're sincere in your ambition to be ready for the beach then be prepared for some early morning cardio. As I said earlier, the long boring runs have been thrown out in favour of shorter, sharper and more hurting sessions. Running in the open is best and easier to control your speed. You can increase it faster than a machine can. Use whatever cardio machine you prefer if in a gym. Aim to work really hard for 30 – 60 seconds before a recovery period about twice as long. Ease into this as it will be easy to injure yourself at this stage.
Start with 3 or 4 reps at a more moderate pace, aiming to add 1 or 2 reps each time as you speed up.
Eat to look good
If you look good, you'll feel good. You already know what food you should be eating, if you're serious about your beach body then start eating it. Aim for about 25% protein, 60% carbohydrate and 15% fat. Aim for those figures and what you manage will still help your beach body. Eating 5 to 6 smaller meals, every 3 hours or so will split the calories over the day and maintain your blood sugar levels. This ensures a regular supply of nutrients and fuels to the muscles to promote growth and recovery. You should probably use a protein supplement in milk as one of your meals. I suggest whey protein is a useful and safe starter. Don't gorge late at night or the meal will be stored as fat! Drink water up to 3 litres each day, though any fluid is now thought to be acceptable.
I've told you now what you need to know to hone your body into a beach attraction which will command attention. I'll make it easier for you though, if you're keen to try it.
Email me now at
telling me when this ideal body will be ready for the beach. Send a today photo preferably showing a today newspaper headline (some people cheat and send old photos!) and when you hit the beach, another email and photo showing your gains. The site will give a small reward to the best improvement.