How to get a beach ready body?

[Anonymous]

I know it might be a late start, but I am going to start up really working out. Lately I have been very busy and have not really have the time to work out an hour or more for 5-6 days a week. I am not clueless when it comes to working out, its just does anyone have any good programs that would help or ideas? For myself, I usually drink water, sometimes milk, juice, or sports drinks, as well as I need to work on not eating the junk food (been too much of that lately). I would say I need more help on the working out part than the eating/diet part. But I am guess I am asking for just any advice on what to start back up with? or any hints? I am just trying to lose a couple pounds and get a little more toned and in shape from the lack of it lately. Thank you

[iSkydive]

This isn't rocket-surgery

1) Eat only protein and vegetables for every meal. Eat at least 130 grams of protein a day and have as many vegetables as you can stomach. I HIGHLY doubt you'll eat enough to get fat.

2) The ONLY time you can eat carbs (that don't come from vegetables) is the meal you have right after working out. And, the only carbs you can have come from WHOLE GRAINS. Things like oatmeal or whole grain bread. My favorite post-workout meal is spaghetti with whole grain noodles. Be sure to have your share of protein, too.

3) Your workout should be focused on building muscle. However, when you're dieting you're not going to be building much of anything. The point is to preserve your muscles because they are the POWERHOUSES of the body that burn FAT.

4) Do HIIT (high intensity interval training) three times a week. It's been shown SCIENTIFICALLY to re-engineer the body to to burn fat rather than store it. Basically, your body will become the fat burning machine nature intended it to be.

There. That's it. A 100% fool-proof method of losing fat. I know it works because I've done it more times than I can count. No need to count calories. Just do the above and the fat will basically melt away.

[iSkydive]

Crap... can't edit this. What I meant to say is eat 1 gram of protein for every pound you weigh... not 130. So, if you weight 200 lbs, eat 200 grams of protein a day for example.

[cookie1993]

and all that will do will make sure the fat piles back on as soon as a normal eatting pattern starts again...

[iSkydive]

Well, he still has to make a point of having reasonable eating patterns at the end. He looks the way he does now because of his current patterns. My hope is that once he has the "beach body" he'll be motivated to eat more sensibly.

[PatrickRory]

do body weight exercises like pushups, pullups, dips, crunches, leg lifts etc. don't neglect your legs though if you have some weight do squats and lunges. Biking is great for your quads and cardio as well Its not hard to get in shape if you eat right, make sure you eat carbs for energy like pasta and granola but don't eat too much carbs, eat a lot of protein for example - meat, poultry, protein shakes, milk, yogurt, peanut butter etc. Read some fitness magazines to get motivated then up the intensity of your workouts and you will get in shape fast. Building muscle does burn fat and increase your metabolism so also lift weights as well as the body weight exercises but doing pushups and pullups and other body weight exercises are hands down the best way to cheaply and effectively workout, stay in shape and look good.

[Anonymous]

If your hitting the gym to do your workout, I would suggest talking to the fitness trainer there, they have a lot of experience and could provide you a workout that would best suit your needs.

Here are my advice:

- Don't strain yourself on the first day. Take it slow so your body can use to it, and slowly work towards heavier weights.

- Workout at about the same time everyday, try not to jump around the clock if you don't have to.

- Don't stop when your "tired", stop when your muscles have given out on you

- Make sure you give your body some time to rest in between, that is the period where you muscle actually grows large

[georgewc2001]

If you're looking to get as much results "asthetically" as possible in a short time, I'd recommend that you train your abs 3-4 days a week. Abs are the centerpiece of a great physique...you can get everything else right, but if you don't have your abs ripped up, you might not look that great. On the other hand, even if the rest of your body isn't so great, if you your abs look good, it's hard to look bad.

Also, throw in 10 100 yard sprints (jogging in between) once every 7-10 days. Make sure you stretch and warm up with a mile or so jog. Make sure you focus on the start of each sprint...make sure you explode to top speed quickly. The total calories you burn during the workout won't be as high as say 30 min cardio, but your body will continue to burn fat long after the workout without you losing too much muscle mass during the run.

Combine the above with some weight training 4 days a week and it will be hard for you not to look good...even if your diet isn't perfect.

[MichaelL]

Gym, Protein, Weight training.