updated April 5, 2019
IT’S THAT TIME OF YEAR AGAIN 😁🌞🌈
Summer’s approaching (we promise👌) and it will soon be time to peel off the layers!
😳If that thought makes you slightly nervous and don’t exactly feel “beach ready” don’t you worry.
We have 4 easy ways to transform your body so you can feel confident!
A 4 step action plan to take you from winter hibernation to Summer Stunner.
ACTION STEP ONE: WEIGHT TRAINING
💪Weight training is the fastest way for a woman to shape their body, add curves, and attain the toned look that is so attractive. It is also a great way to burn calories.
💪 Hitting the weights will allow you to be in control. You’ll be able to sculpt your body to the look that your desire.
💪Here’s a total body weight training program that will get you toned and trim just in time for the beach:
Warm Up: always begin with dynamic stretches such as windmills and bodyweight squats that move your muscles through a full range of motion.
THE EXERCISES
Squats – 3 sets of 15 reps
Lunges – 2 sets of 12 reps (each leg)
Dumbbell Bench Press – 3 sets of 15 reps
Lat Pull-downs – 3 sets of 15 reps
Military Press – 3 sets of 12 reps
Seated Dumbbell Curl – 2 sets of 12
Overhead Triceps Extension – 2 sets of 12 reps
Bench Hip Raises – 2 sets of 15 reps
Perform the above routine three times per week. Choose weights that are challenging for the last 2 reps. Your rest between sets should be no more than 60 seconds.
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ACTION STEP TWO: HIIT CARDIO
🤷♀️There is a lot of confusion as to just what type of cardiovascular exercise is best for weight loss. It boils down to two options – long and slow cardio or fast and short cardio.
🏃♀️Both sides have their passionate advocates, yet the current scientific consensus is squarely on the side of fast and short high intensity sessions.
💦High intensity workouts burn the most calories while you’re exercising. But they do more than that – they increase your metabolism so that you’re burning more calories after your work-out session.
⏳This after-burn effect, known as EPOC (excess post exercise oxygen consumption) will turn your body into a fat burning furnace for 24 hours after your workout.
😉Not bad for a training investment of just 6 minutes!
High Intensity Interval Training (HITT) involves quick bursts of high intensity training followed by short rest periods.
👊You won’t be able to carry on a conversation or sing along to your favorite heart pumpin’ tunes with this type of training. The work-out is extremely hard.
But it works …and it doesn’t last long.
🙋♀️So, who is up for a HITT challenge?
This sample HIIT workout will turn your body into a fat melting machine – and keep it that way for the next 24 hours!
ROWING MACHINE HIIT
👊Position yourself on a rowing machine. Perform a 2-minute warm-up at a slow to medium pace. (Make sure that you get a full extension and contraction, pull through the back muscles, and pushing with your thighs).
💦Row as hard as you possibly can for 20 seconds. Push to your absolute limit, leaving nothing in the tank.
👍Rest for exactly 10 seconds.
💦Go all out for another 20 seconds.
👊Repeat this 20 / 10 sequences until you have completed 8 sprints.
👌Do HIIT cardio three days per week on alternate days.
👉You can perform HIIT cardio with virtually any exercise you can think of.
Bicycle
Skip rope
Treadmill
What are some ideas you have or do?
HIIT’s take some extra motivation so be sure to use a preworkout that lasts like Divided Labs Previde
ACTION STEP THREE: NUTRITION
👍It’s never too late to start eating right. Leading up to summer, you need to start eliminating the processed comfy foods that were your winter staples from your diet.
👌That is especially true of packaged carbohydrates and sugar filled beverages.
🐟Focus instead on a high protein low carb diet that contains plenty of healthy fats in the form of oily fish, nuts and avocado.
The following chart will guide you on how to transition your nutritional habits from clueless to clean.
| LIMIT | EAT SOMETIMES | EAT OFTEN |
| Wheat based breads | Non-cheese dairy | Vegetables |
| Pasta | Berries | Raw nuts and seeds |
| Noodles | Whole Corn | Meat |
| Cookies | Fruit Juices | Eggs |
| Cakes | Non wheat, non gluten grains | Cheese |
| Pies | Rice | Non sugar condiments |
| Cupcakes | Buckwheat | Avocado |
| Breakfast Cereals | Beans | Coconut |
| Pancakes | Soy Products | Cocoa |
ACTION STEP FOUR: SUPPLEMENTS FOR THE PERFECT BEACH READY BODY
😉 Supplements will not transform your body on their own. However, when the other key factors – weight training, cardio and nutrition – are added in, supplements can give you that extra edge to move things along faster.
When it comes to supplementing for that beach ready body, your focus will be on fat loss. Here are the best supplement ingredients to achieve that goal…
Green Tea Extract – rich in antioxidants
Caffeine, polyphenols and catechins – promote thermogenesis, stimulates fat oxidation and boosts metabolism, increases exercise energy, targets fat around hips and thighs
Synephrine – helps the body fight stress, increases metabolism and fat oxidation
Caffeine– triggers release of epinephrine to produce fast energy, boosts metabolism, leads to fat oxidation
WRAPPING UP
Now you have a plan to help you get that BODY BEACH READY! If you put in the work the rewards WILL come!
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