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7 Tips to Help you Get Beach Ready
One of the main reasons that people want to get into shape is to look good on the beach. And there’s nothing wrong with this. It feels good to improve your body and show those amazing abs off in a social situation. Whether you’ve got some time before the summer or are in the middle of your vacation, there are many ways to improve your body. This is how to get fit for the summer – 7 tips to help you get Beach ready.
Tip 1 – Carb Cycling
Carb cycling is a diet that can help people burn body fat more quickly. You should separate your days into low carbohydrate days and high carbohydrate days. We recommend this schedule for maximum fat burning.
- Monday- low carb
- Tuesday- high carb
- Wednesday- low carb
- Thursday- low carb
- Friday- high carb
- Saturday- low carb
- Sunday- low carb
Also, when you do too much low-carb dieting, I have found it very challenging to be consistent. Having a few high-carb days during the week makes it easier to stick with it, in my opinion.
You will need to adjust the calories/portions for your body type, but this will give you a general idea of how each day should look in terms of food choices.
Low Carb Day sample meal plan
Breakfast – Veggie Omelette
- 2-3 whole Eggs
- 1 tsp of coconut oil
- Spinach and Mushrooms
Lunch – Chicken Breast Caesar Salad
- 4 oz Grilled Chicken Breast
- ½ Sliced avocado
- 1 cup Romaine Lettuce
- 1 tbsp light Caesar Dressing
- Handful of Almonds
Dinner – Steak and Asparagus
- 4 oz Grilled Ribeye Steak
- 1 cup Grilled Asparagus
High Carb Day sample meal plan
Breakfast – Protein Oatmeal
- 1 cup Oatmeal
- ½ banana sliced
- 1 scoop vanilla protein powder mixed in (check out the protein we use here)
Lunch- Turkey Avocado Sandwich
- 4 oz natural turkey breast lunch meat
- 1 slice of Mozzarella cheese
- 1 tbsp low-fat mayo
- ½ avocado
- 2 slices 100% whole wheat bread
- lettuce/pickles optional
Snack – Hummus and Chips
- Handful of pita chips
- 2 tbsp hummus
Dinner – Salmon and Quinoa
- 4 Oz Grilled Salmon
- ½ cup Quinoa
- ½ cup Sauteed Peppers and Onion
Tip 2 – Weight training
Weight training is a great tool to help increase metabolism, burn more body fat at rest, and improve the overall shape of your body.
I have noticed that people still lose weight when they do not utilize weight training.
However, their body composition still stays the same. This is commonly known as skinny fat.
You will not get big muscles as a woman unless you take anabolic steroids or synthetic hormones. Because women’s hormone levels like testosterone are much lower than men’s, a woman will become more toned and create a nice shape.
Tip 3 – Fasted Cardio
I like to do my cardiovascular exercise on an empty stomach first in the morning. This is called fasted cardio.
While I don’t know if this is 100% true, I believe it is logical that if you don’t have any food in your stomach, your body has no choice but to use its stored body fat for fuel when exercising.
I believe that 30 minutes of moderately fast cardio three to four times per week is sufficient when combined with proper nutrition and calorie restriction.
Tip 4 – Positive Attitude / Mindset
Most fitness and health experts do believe that a positive mindset is important. However, I believe it is probably the most important tip on this list.
It is common knowledge that eating right and exercising will help them achieve their goals. But if you don’t have the proper positive mindset, you will quit after a short amount of time.
Focus on what exactly you want and why you want it. And in this case, it is because you want to look good for the summer and get ready for the beach.
Visualize in your mind the body you want and, most importantly, how you feel when you achieve that improved body.
If you can do that consistently, you will be inspired to take action and be successful. A positive attitude coupled with some tips below is an excellent approach to getting fit for summer.
Tip 5 – Eat more protein
This is especially important when weight training but also essential for dieting. Eating more protein is a great way to help you feel more full.
Protein is also very challenging for the body to break down, increasing your metabolism. I think getting some type of protein at every meal or snack is a good idea and is also a great method for adding to your arsenal how to get fit for summer.
Here is an example of why it is important to eat more protein instead of carbs/fat
- 8 oz (227 gram) of Potato Chips is 1217 calories
- 8 oz (227 gram) of Grilled Chicken Breast is 422 calories
Tip 6 on How to Get Fit for Summer – High Volume Eating
High-volume eating is a technique I use to lose weight and get in shape for the beach. I don’t know about you, but I enjoy eating.
High-volume eating allows me to still eat large portions but with minimal calories. Here’s an example of high-calorie eating.
- 1 cup Zucchini Noodles – 30 calories
- 1 cup Regular Wheat Noodles – 210 calories
- 1 cups of mixed vegetables – 55 calories
- 1 cups for french fries – 180 calories
- 16 strawberries – 96 calories
- 2 oreo cookies – 105 calories
As you can see, you get a lot more bang for your buck when you eat this way.
Tip 7 – Supplementation
Supplementation is my last tip on how to get fit for summer. Remember that any type of weight loss supplement should only be considered once you have your diet and exercise in check.