It’s Summer! Here’s How to Get in Shape and Get Beach-Fit Fast!
Ahh! Summer is here, and over 100 million of us will visit the 95,471 miles of U.S. coastline (oceans, rivers, lakes), 10.4 million residential pools, 309,000 public pools, or the neighbor’s Slip-and-Slide” to cool off. Along with all this so-called fun come all the insecurities about how you’re going to look in your new (or old) swimsuit or how to get in shape for that summer wedding. But don’t worry! We have some fitness tips to help you lose weight, gain strength, and tighten / tone faster than you thought possible.Get Fit for the Beach Fast[/ultimate_heading][vc_column_text]The “beach” doesn’t mean sand and water. It’s wherever you happen to be when the dress code calls for a swim suit. We want to show you how to get in shape fast with fitness tips that will help you look better, and perhaps more importantly, feel better about putting on your swim suit. And you can do it all at home or the office!
The best way to get in shape is a combination of diet and exercise, which should come as no surprise. Let’s start with diet. Most of us could probably eat healthier, and it’s not hard to make a dramatic difference with small changes. While there are a variety of diets to choose from, most agree on some basic steps to eating better and losing weight.
Read the Label
Read nutrition labels. Look for ingredients like trans fats (palm oil, partially hydrogenated oil, shortening), high fructose corn syrup, artificial sweeteners / colors, sodium nitrate/nitrite, sodium and potassium benzoate, and any white flours. If you see these ingredients, put it back on the shelf and keep shopping. Your body will thank you.
Eat throughout the day
Eat three nutritious meals and snack when you’re hungry on something healthy, like a piece of fruit, nuts, or cheese. For breakfast, try going with a high protein option 2 or 3 days a week like scrambled eggs and sautéed veggies (onion, mushroom, tomato).
We’re not talking “tuna helper” or frozen pizza here. Try cooking a healthy meal at home and do it often. You will save money, eat healthier, and get better at cooking.
Some fats are good
Fats found in nuts, avocados, and extra virgin olive oil are good for you. Go figure.
Subtract “added” sugars
Desserts, candy, soft drinks (including energy drinks and “sports” drinks), and other sweet treats… stop consuming them. Why? Diabetes and heart disease.
Stop eating refined carbs
Refined carbs like white flour, pasta, and bread have virtually no fiber. They fill you up for short periods and you end up eating more. And most of their actual nutrients have been stripped out. This also includes snacks like cookies, chips, pretzels, and canned and boxed dinners. Say “bye-bye” to Rice-a-Roni and “arrivederci” to Chef Boyardee. Instead try oats, ancient grains and veggies like carrots, potatoes, squash and cauliflower.
Studies show that people who drink a lot of water throughout the day are much less likely to be obese. And drinking a glass of water before a meal can help curb your appetite.
Beer, wine and cocktails are fine, just cut back or commit to not drinking for a while. Regardless, you must stop consuming soft drinks, energy drinks and sports drinks, like we mentioned above. Even beverages promoted as “healthy,” such as many orange and apple juices, are so full of added sugar that you’d be better off not drinking it all.
Do some research, consult with your doctor, and find the diet that’s right for you. But the bottom line is that if you cut back on refined carbs, sugars, and processed foods, and remember to hydrate, you’ll get in shape fast.
The 30-Day Fitness Plan to Get in Shape Fast
Diet alone can shed some pounds, but if you want to tighten and tone and gain the strength, you need a plan to get in shape. Our 30-day fitness plan will compliment your new diet and supercharge your beach body workout.
This is our version of the 3:2:1 method which basically means you do three cardio exercises, two strength training exercises, and one core exercise during a single workout. Since there are different types of exercises that accomplish each step of the method, you can mix it up every day. The more you mix it up, the more muscle groups you’ll work and the more enjoyable your workout will be. The best part is that this 30-day fitness plan is that all the exercises you can to at home.
Step 1 – Core
A strong core helps you do everything better. So, choose three core exercises and do them for about 20 reps each. Rest 30 seconds and repeat 2 more times. You get the idea. Some gut-busting core exercises include flutter kicks, crunches, Russian twists, and planks of various types.
Step 2 – Strength Training
Exercise 1 (weight training): Choose three different weight training exercises. Keep the same 20 rep / 30 second rest routine as above. For instance, do 20 dumbbell rows, rest 30 seconds, do 20 shoulder presses, rest 30 seconds, and end with 20 curls. Repeat 2 times.
Exercise 2 (isometric training): Since isometric exercises are more time based rather than rep based, do the exercises for as long as you can rather than for 20 reps. There are dozens of isometric exercises that target any part of your body, such as bent-over wall presses, the “prayer pose”, and self-arm wrestling. Pick 3 and do them 3 times.
Step 3 – Cardio
Exercise 1 (cardio): Pick any cardio exercise that you can do for 10 minutes at your target heart rate (subtract your age from 220 and that’s your target heart rate in beats-per-minute). Warm up for 2 minutes, then go at your target heart rate for 7 minutes, and then take a minute to cool down at a lighter pace.
Exercise 2 (circuit cardio): Do a circuit of three different exercises for 20 reps (or as many as you can do). For instance, do 20 squats, 20 push-ups, and 20 shoulder presses. Rest 30 seconds in between each. Do this three times if you can.
Exercise 3 (interval cardio): Warm up for one minute with jumping jacks or high-steps. Sprint for 30 seconds, slow down for 30 seconds, then do it 2 more times if you can. Cool down with a short walk.
To help you complete this 30-day exercise plan we recommend the Activ5 portable fitness device, which has over 100 gym-based exercises. Activ5 pairs with a high-tech coaching app that calibrates to your fitness level, shows you how to do the exercises, tracks your progress, and even has games you can play using Activ5 as a controller. All these exercises you can do at home with the Activ5 portable fitness device.
Your Best Option to Get in Shape for Beach Season
Thirty days may see like thirty years when you first get started, but rest assured the workouts will start flying by along with those extra pounds. The best part is that you can get fit at home without the gym! You’ll be looking forward to that beach or pool party and might even have to buy a new swimsuit for that new body of yours.
Now that you know how to get in shape, get Activ5 and get beach-fit fast!