Getting a beach body is great reason to get motivated and to change your habits towards healthier lifestyle.
Ask yourself – Is the beach body that you dream of leaner than your current figure? If the answer is positive, than you’ll need a well constructed plan.
Before big planning which is crucial, there are other important questions to ask such as:
- What are my goals? – This question will help you to choose best diet and exercise plan that suits you. Your plan must be based on your needs; do you want to gain muscle, to tone up or to lose weight, will determine your fitness 3 months plan.
- What is my fitness level? – If you have a lot of extra pounds to lose, you’ll need strict regime and more lifestyle changes, not only a fitness plan. Your fitness level is very important for choosing the right type of exercise too.
- What are my eating habits? – Muscles are made in the kitchen not in the gym. This means that proper nutrition is the core of every healthy lifestyle plan, and it also applies in getting a “beach body in 3 months” plan.
Keep a journal to track your progress.
Also weigh yourself once a week and take photos once a month. If you’re not progressing with the tempo you’d like, increase your cardio times and intensity a little, or drop your daily calorie intake. Also, while on this 3 months plan, try to make some simple everyday changes like using the stairs instead elevator, walking outdoor instead of watching television, being active on the weekends. These chances in time can make a significant difference.
If you are trying to lose weight, reduce your caloric intake. Advised by some experts it is optimal to reduce your calories by 500 to 1,000 calories per day to lose 1 to 2 pounds per week.
Cut the curbs and say hello to protein. The best proteins are lean proteins. They can be found in turkey, chicken and fish, all low in fat and rich in protein. If you are a vegetarian, try tofu, veggie burgers, eggs etc.
Make a nutrition plan in order to avoid unsafe and extreme diet. Spreading your protein intake across all three meals can aid in fat loss according to many studies.
Cut the alcohol. Forget about cocktails, at least by the time you are going to the beach. Alcohol tends to lower your inhibitions and make you less likely to stick to diet plan. Also many alcoholic beverages are full of sugar.
For women around the world, bikini season is just another word for cellulite – enemy of the beach body. Collagen is a type of protein and that means eating high quality protein foods can help to strengthen the collagen fibers that reduce cellulite. Also, major cellulite fighter is water, so try to be well hydrated all the time. In order to prevent water retention, eat fruits rich in potassium like bananas, avocados, kiwis and oranges. Also, avoid salty foods. Small trick can make a big difference like using small plates and to eat slowly and mindfully.
You need a balance of weights and cardio to get a beach body in 3 months. The Centers for Disease Control and Prevention suggests adults aim for 30 minutes of moderate-intensity aerobic activity, but the choice is yours. Add two days of full-body strength training, such as lifting weights or body-resistance exercises. Lifting weights significantly speeds up your metabolism so it’s equally beneficial for men and women.
Perform aerobic exercise (walking, running, jogging, biking, swimming) Exercises like these are good for improve your cardiovascular health.
No matter your final goals, strong, firm core is on everybody’s beach body list. A muscular and well-defined core shows both strength and health. So select exercises that require extra core strength. You can choose pushups instead of the bench press, you can train your lower body with the front squat etc.
Also, keep in mind that strong core muscles make it easier to do most physical activities. These types of exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability.
High-intensity interval training
If your goal is strictly to lose weight try high-intensity interval training (HIIT). This is a type of conditioning workout that swaps between short bouts of high-intensity exercise and short sessions of recovery, so it’s much more effective way to lose fat. For example, there is one study which proves that people burned more fat by doing 30-second sprints (with 4-minutes of rest in between) than through 60 minutes of incline treadmill walking.
Add weight training. Full-body workouts use more muscle groups and burn more calories than body-part splits, so perform a full-body training session three times per week on non-consecutive days for the first month and a half.
Quality sleep is critical in order to achieve any physique goals. Sleep allows your body to recover properly and naturally from intense exercises, and in the same time sleeping is very important for grow and repair muscles. Sleep deprivation may disturb your hormonal balance and to lead you towards excessive hunger and cravings. Lack of sleep will cause skipping workouts and many cheating days on your diet.
Why 3 months
It takes 4 weeks for you to notice a change. It takes 8 weeks for your friends to notice and it takes 12 weeks, or 90 days for the rest of the world to notice your transformation. Three months means discipline and consistency, not only quick change with falsely and unsatisfying fast results. Also it means healthy and gradual change of living, eating and fitness habits. Always know that quick fix for top condition is always a failure. There are no shortcuts to health and to fit body. That why three months is the right amount of time to make a real difference that can be visible to you and others.