How to get a Beach Body - Episode 1
- Coach Chris
- May 27, 2020
- 2 min read
If you are here it is because you still want to get right just in case they let us out of this health prison we coined quarantine. So let me give you a run down of how to obtain this. There are 3 key components to obtaining the beach body is diet, exercise and rest. Here are the details on exercise
When it comes to exercise and obtaining the beach body look, we mainly aim for the toned bodies, chiseled cuts, flat stomachs. This requires the burning of fat as well as the building and strengthening of muscles. We've got to burn calories while still building the muscles! So lets get to it!
Step 1, cardio!
Cardio 3x Week...
1-3 miles a week is ideal depending on your activity level. Those that are more active will be more inclined to hit 3 miles, while those that are less will float around the 1-2 mile mark.
or Cradio 5x Week
Every workout session, start with a good 20-30 minutes of cardio. Depending on your intensity you could look to burn between 150-300 calories in just your "warm-up".
Step 2, Lift, Lift Lift!
Yes, thats right! Lets go lift. Whether it is a home workout or a gym workout (those that are blessed to be able to do so) this is essential when creating that beach body. Here are some quick examples of a workout you can complete to get you on your way.
Home Workout:
Super Set 1: 3 Sets, 30 second rest
Mountain Climbers - 30 seconds
Push Ups - 30 Seconds
Super Set 2: 3 Sets, 60 second rest
Burpee - 60 seconds
Pull Ups/Inverted Rows - 60 Seconds
Tabata Set: 8 Sets, 20 seconds work, 10 Seconds Rest - Per Exercise
Gym Workout:
Super Set 1: 4 Sets, 12-15 reps - 70% 1RM (1-rep max)
Barbell Bench Press
Dumbbell Tricep Kick back
Super Set 2: 4 Sets, 12-15 reps - 70% 1RM
Dumbbell Incline Chest Press
Skull Crushers
Super Set 3: 4 Sets, 12-15 reps - 70% 1RM
Low-pulley Cable Chest Fly
Cable triceps pull-down (neutral grip)
Super Set 4: 3 Sets, Failure (till you can't perform another rep)
Push Ups
Dips
Step 3 - Rest assured!
That's right, the last thing you have to do is get a great nights sleep. Yes 7.5-8.5 hours of sleep is the correct range. If you over due it on the energy expenditure (how much energy you burn) that day then you would be on the higher end of the range and those with less can afford the lower end of the spectrum. Either way it goes you must get good rest. Along with good rest if good recovery. So stretch, stretch, stretch! Stretching is a must when attacking this beach body. It helps in the reconstruction and growth of the muscle fibers.
So with that being said, we are done here! The next thing you need to know is the diet! Yes there are more parts to obtaining a beach body than just exercising. Come see what you should and should not be eating.
This is a great post Chris. Keeping up with personal fitness is a great way to push through this quarantine situation. I like that you emphasize stretching in your third step. There are so many people who work out whether casually or with regularity who don't stretch enough. One thing I would recommend is to consider adding hyperlinks to examples of each exercise for anybody who reads your blog and doesn't know how to perform that exercise.
Very good post. After I left the Core with a lower back injury, I really let myself go. I am in need of the structure the you show in your post. This post is motivating and makes me want to get back in the game. At least with the addition of working out, it will be easier to keep the weight down and be healthier overall. Thanks for sharing this post with us. I look forward to more physical motivation.
That was an amazing post, Chris! I was coming off a Thirsty Thursday and feeling guilty about not being able to do a workout during this quarantine life, I went to my complex gym and did this routine! Keep us posted with that fitness motivation and positive attitude! Tomorrow is Flex Friday so I'll be showing off the perky pectorals post chest workout.