An effective approach for men
With summer just around the corner, now is the perfect time to start shaping that beach-ready body you’ve been dreaming about. Whether you're planning to hit the sands or want to feel confident in your summer gear, I've got a comprehensive plan that includes targeted exercises and key dietary tips to help you look and feel fantastic.
Building your workout routine: Key exercises
To achieve that enviable beach body, focus on a blend of strength training and cardio to burn fat and sculpt muscle.
Here are the cornerstone exercises you should incorporate into your routine:
1. Compound lifts for core strength
Squats and deadlifts: These are not just for your legs; they engage your core, back and shoulders, helping to build overall strength and burn more calories due to their high metabolic demand.
Tip:
Start with 3 sets of 8-10 reps twice a week, increasing the weight as your strength improves.
2. Upper body sculpting
Bench press and overhead press: These classics will help you build a strong, muscular chest and shoulders which are pivotal for that beach-ready physique.
Tip: Aim for 3 sets of 10 reps, gradually adding more weight as you progress.
Pull-ups and rows: To achieve a balanced upper body, focus on your back muscles too. These exercises will enhance your posture and give you that broad-shouldered look.
Tip: Perform 3 sets of as many pull-ups as possible or aim for 10-12 rows per set if you're just starting out.
3. Core definition
Planks and Russian twists: A tight, toned core is central to beach body aesthetics. These exercises target the entire abdominal region effectively.
Tip: Try to hold planks for at least 30 seconds to a minute and do 3 sets of 15-20 Russian twists with a medicine ball.
4. Fat-burning cardio
HIIT (High-intensity interval training): Incorporate interval training sessions to maximise fat loss and improve cardiovascular health without losing muscle mass.
Tip: Engage in 20-30 minutes of HIIT, such as sprint intervals or circuit training, 2-3 times a week.
Dietary adjustments for optimal results
No workout plan is complete without the right nutrition.
Here's how you can eat to support your muscle growth and fat loss goals:
1. Protein-rich diet
Focus on lean proteins: Chicken breast, fish, tofu and legumes are excellent for muscle repair and growth.
Tip: Aim for at least 1.2 to 1.6 grams of protein per kilogram of your body weight daily.
2. Smart carbs
Choose whole grains and vegetables: Foods like quinoa, brown rice, sweet potatoes and abundant vegetables provide the energy you need for intense workouts while keeping you fuller longer.
Tip: Incorporate a serving of whole carbs into every major meal.
3. Healthy fats
Incorporate unsaturated fats: Avocados, nuts, seeds and olive oil not only help you feel satisfied, they also fuel your body to burn fat more efficiently.
Tip: Be mindful of portion sizes; a little goes a long way.
4. Hydration
Stay hydrated: Water is crucial for metabolism, energy and overall health.
Tip: Aim to drink at least 2-3 litres of water per day, especially before and after workouts.
5. Moderation
Limit sugars and processed foods: Reducing your intake of sugary and highly processed foods can drastically improve your fat loss efforts and overall health.
Tip: Treat yourself occasionally but focus on nutrient-dense foods as the core of your diet.
Consistency is key
Remember, achieving a beach-ready body isn't about quick fixes. It is about consistency in your workouts and dietary habits.
Start now, stay persistent and you’ll be amazed at the transformation in how you look and feel.
Have any questions about what I write about here? Get in touch.
Julien
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