Month: July 2017

How to Quickly get a Beach Body

To get that beach body you desire you must reduce your calorie intake drink plenty of water and exercise. You must perform cardio exercises to burn lots of calories. You must do weight lifting and muscle toning exercises to build muscles. As for your diet, the first thing you must do is eliminate the junk food and start eating a healthy diet that includes lean protein, healthy carbs, and natural fats.

Cardio Exercise

Cardio exercise is very important for weight loss. Cardio is the best way to burn calories. It also raises the metabolism, so you will burn calories faster Anything that keeps the body moving is cardio. Exercises like running, swimming, bike riding kick boxing, and dancing, are all good forms of cardio exercise. Choose an exercise that is fun for you and do it for 15 to 30 minutes per day.

Muscle Toning and Weight Lifting

Muscle toning is a must if you are looking to achieve that beach body. The more muscle you have means, the more fat you burn. Weight lifting is an excellent way to build and tone muscles. When you lift weights, you accelerate your metabolic rate. By raising your metabolic rate, you will burn fat while you’re relaxing or even while you’re sleeping. You must choose the weight that is right for you to make sure you don’t injure yourself. With a good weight lifting routine, you should start seeing the result in two to three weeks. You must also choose the weight that will challenge you and get the best results. There are other toning exercises that are excellent for toning the body. Isolate different parts of the body to get that beach body you desire. Squats are an excellent way to isolate your thighs and buttock. Isolate your stomach muscles by doing crunches. Push-ups are good for isolating arm muscles. Here are a few examples to help you perform some muscle toning exercises:

To perform a proper squat stand with your feet a little wider than your hip. Point your toes slightly outwards 5 to 20 degrees. Hold your hands directly in front of you, parallel to the ground. Do not round your back forward or lean backward. It is important to keep your spine in a neutral position. Pick a spot on the wall directly in front of you. Stare at the spot the whole time you are performing this exercise. Distribute your weight equally between the heels and the balls of your feet. Push your hips backward while bending your knees. Squat down until your hip joints are lower than your knees. Return to a standing position in the same form used to squat.

To perform a proper squat lie with you back on the floor. Bend your knees and place your feet flat on the floor. Cross your arms across your chest. Lift your shoulders toward the ceiling using only your abdominal muscles. To avoid injuring your back do not lift the whole back off the floor lift the shoulders only. Tighten your abs and exhale on the way up. Inhale as you ease back down

To perform a proper push-up lye on your stomach place, both hands slightly wider than the distance between your shoulder width. Your feet should be placed shoulder width apart. Your body should be in a straight line your buttock should not be sticking up or sagging. Your head should be looking straight ahead not down. Lift your body off the floor using your arms. While you are in this position, your arms should be straight and support your weight. Lower your body to a 90 degrees angle pause slightly and return to the previous position.


Diet is a very important when comes to getting that beach body you desire. You must cut down your calorie intake to take off those unwanted pounds. Stop eating junk foods, they contain a lot of calories and are not a significant source of nutrition Cut out foods that contain a lot of sugar. Soda and candy are examples of foods containing a lot of sugar. You must also stop eating fried foods; they contain a lot of unhealthy calories. If you want to lose weight, eat a balanced diet of 40% protein, 40% carbs, and 20% natural fats. Eat chicken or fish that is baked or grilled. Leathy green vegetables are an excellent source of good nutrition. Sweet potatoes and brown rice are examples of healthy carbs. Examples of healthy fats are nuts and avocados. Make sure you drink lots of water (2-3 liters per day). Substitute those sugary soft drinks for a glass of water. It is important to eliminate large meals from your daily diet. Eat five small meal a day Instead of eating the traditional three large meals.

The way to lose weight is to burn off more calories than you consume. Find ways to exercise throughout your day. Take the stairs instead of the elevator. If the distance is not too far, walk or ride a bike instead of driving. Do leg lifts while working in a chair or watching TV. It all helps to shed those calories. Have fun getting that beach body.