How to get a beach body before hitting the beach? These 18 tips will jump-start you in the right direction.
Before you rush to the beach this summer, here are some easy and practical tips for losing belly fat.
Table of Contents
- 1 How to get a beach body: Pay attention to the following simple points
- 1.1 Choose summer fruits
- 1.2 Keep track of calories
- 1.3 How to get a beach body: Calculate your caloric deficit
- 1.4 Focus on protein-rich foods
- 1.5 Take cold showers
- 1.6 Do not skip meals
- 1.7 How to get a beach body: Eat a balanced diet instead of starving yourself!
- 1.8 How to get a beach body: Drink water
- 1.9 Do sports on an empty stomach
- 1.10 Practice core exercises
- 1.11 Stay active on vacation!
- 1.12 How to get a beach body: Drink less alcohol
- 1.13 Eat slowly and chew plenty
- 1.14 Avoid fat burners
- 1.15 Don’t look at magazines
- 1.16 Avoid stress
- 1.17 Take protein for the muscles
- 1.18 How to get a beach body: Perform a split workout
- 2 How to get a beach body before hitting the beach: Conclusion
How to get a beach body: Pay attention to the following simple points
Anyone who doesn’t want to follow a strict diet plan but still wonders how to get a beach body can simply start by paying attention to the following points:
Choose summer fruits
Find fruits that are low in sugar, such as red fruits, watermelon, and cherries.
Keep track of calories
Track the calories consumed during the day and try to gradually reduce this number.
How to get a beach body: Calculate your caloric deficit
The caloric deficit should not exceed 500 kcal.
The average calorie consumption is 1900 kcal for women and 2500 kcal for men.
So the calorie intake should not be less than 1400 kcal for a woman and 2000 kcal for a man.
Focus on protein-rich foods
Eat protein-rich meals and include plenty of vegetables.
Vegetables are low in calories, make you feel full, and give the body many essential vitamins and minerals.
Take cold showers
Taking cold showers allows you to lose a few calories with little or no effort while toning the tissues.
Do not skip meals
We could say to ourselves: we will eat less by skipping lunch or breakfast.
This is a mistake because the body compensates by itself and stores fat to be prepared for a possible lack of food.
The metabolism also slows down to reduce its energy usage and, as a result, burns less fat.
On the other hand, it’s crucial to avoid snacking between meals because the digestive system is triggered each time you eat.
How to get a beach body: Eat a balanced diet instead of starving yourself!
Having an extreme diet is definitely not the best way to achieve your goal. Starving yourself is by no means the solution.
The goal is to stop restricting yourself and getting frustrated. Instead, rebalance your diet to eat a variety of balanced meals!
Ideally, you should limit your carbohydrate intake and, if possible, eliminate refined sugars.
Glucose from refined sugar is very quickly transformed into energy, so glucose temporarily improves performance.
But the energy boost will fade as quickly as it appeared, and hunger will soon be felt.
Choose complex carbohydrates and go for a low-carbohydrate, high-protein diet.
This allows you to lose weight before going to the beach without losing muscle mass.
How to get a beach body: Drink water
Water is essential to maintain the physical and cognitive functions of the body.
Drinking enough fluids will also (temporarily) reduce hunger and speed up energy metabolism.
In fact, with a good water intake, you can burn up to 100 kcal.
It is also important to remember that the more you move and sweat, the more water you need to drink.
And if you’re tired of drinking water, try homemade sugar-free iced teas, lemon, or fruit-infused water.
But above all, the liver functions better and eliminates fats better when it’s well hydrated.
Do sports on an empty stomach
It’s best to go running in the morning on an empty stomach. Or maybe go exercising with some intensity before breakfast. This is quite effective for weight loss.
It’s recommended to gradually increase the intensity to avoid hypoglycemia, but if you are healthy, it guarantees results.
Practice core exercises
To prepare your body for the beach season, you need to lose weight and build abs of steel! For this, it’s necessary to add some core exercises to your workout.
The first, well-known, and very simple exercise: push-ups. Do five, rest, do 5 again, and we do a little more every day as we go along.
To exercise your core muscles after the push-ups, you can put tension on your elbows and on the tip of your feet and hold the position for one minute.
Stay active on vacation!
For those latecomers, it’s not too late! You can start working on your ideal figure from the beginning of your vacation by swimming in the sea or jogging on the beach.
It’s never too late for your summer body! Swimming is a great exercise to work all your muscles without damaging your joints.
It firms up your skin with the resistance offered by water.
Long walks on the beach are also great for burning calories without too much effort.
The vacation season is also a time for new discoveries, so why not try stand-up paddling?
This trendy sport moves the whole body and deeply works the muscles.
How to get a beach body: Drink less alcohol
Alcohol is known to be a massive donor to weight gain. So, before sipping some summer drinks, it’s a good idea to go on an alcohol diet.
In fact, alcohol slows down the body’s natural fat-burning phase.
But if you still want to enjoy some alcohol, it is better to have a glass of red wine than a beer. Red wine is less rich in carbohydrates.
Eat slowly and chew plenty
After eating, the brain takes 20 minutes to feel full, and long chewing also enables digestion.
Also, when you eat too fast, you take in more air, which hinders digestion.
Avoid fat burners
Don’t take fat burners a few days before leaving on vacation. They are not really effective, and they can be dangerous for your health in the long term.
Don’t look at magazines
Sometimes looking at the models in ads is frustrating and discouraging.
We tell ourselves we’ll never be able to create this kind of figure. Instead, we abandon our good intentions to rush for ice cream.
It’s highly important to remember that these photos are not natural and have all been edited.
All these dream bodies are only created by the magic of graphic design…
This one is easier said than done… However, it’s crucial to avoid putting yourself in stressful situations.
For example, for an appointment, it is better to leave early. This way, you avoid a disturbance of cortisol, the stress hormone that causes belly fat.
And when we are stressed, we tend to snack foods rather rich in sugar.
Take protein for the muscles
The secret weapon for well-defined abs? Low-fat proteins! These are found in fish, low-fat meat, eggs, and cottage cheese.
For vegans, soy products and vegetables are excellent sources of plant-based protein.
For those in a hurry, protein shakes made with protein powder are ideal. They are available in many flavors, are quick and easy to prepare, and effectively help build muscle!
For extra protein, choose high-protein, low-sugar snacks.
How to get a beach body: Perform a split workout
Do you want to drop weight by exercising?
Then the gym session should be pretty intense. Nothing better in this case than to combine running with a split workout.
The goal is to have high-intensity periods combined with short periods of recovery.
The most famous exercise is the sequence of 30 seconds of running and 30 seconds of recovery by jogging relaxed.
You can also go to a stadium, warm up, and do a lap around the track at a steady pace.
Then take a minute to recover and repeat.
Depending on your fitness and endurance level, you can complete up to 10 laps of the track.
When starting this type of program, it’s recommended to do a stress test with your doctor ahead of time.
How to get a beach body before hitting the beach: Conclusion
Getting a beach body is not simple feat you can accomplish overnight. It requires dedication and hard work, but it isn’t necessarily difficult.
The 18 tips in this article are simple and straightforward in order to get a beach body without having to commit to a strict diet plan.