Do you want to know how to get a beach
body – In 30 days?
A beach body does not come easy. Success
takes a combination of a healthy lean diet, consistent cardio work,
and a comprehensive weight-training program. Although this may sound
overwhelming, it is within your reach and you still have enough time
to look your beach best. Here’s what you need to do.
Beach Body Diet and Caloric Needs
Eat five to six small meals throughout
the day to keep your metabolism revved up for maximum fat loss. Calories are being used in
the process of eating, digesting and absorbing food. Frequent smaller
meals will ensure that you keep burning calories all day long. Stick
to lean protein such as fish, chicken or high quality protein powders.
Consume lots of nutrient dense vegetables and a moderate amount of fruit.
And decrease your total carbohydrate intake to keep your total caloric
intake within an optimal range for fat loss.
There are 3,500 calories in a pound
of stored fat, and in order to lose two pounds in one week, a 7,000-calorie
deficit needs to be created through diet and exercise. The most common
guidelines for losing weight is to reduce your calories by at least
500 per day, but no more than 1,000 daily calories. Cardio and caloric
expenditure the average person burns about 30% of their calories through
daily activity, so you need to move to burn calories.
High intensity cardio, short duration activities
burn more calories than longer moderate intensity cardio. A quick and
effective way of estimating your calories burned can be found using
the following formula:
Calories burned = duration of activity
in minutes x (MET X 3.5 X wt in kg)/200. For example a 130 lb (130 lb/2.2
= 59 kg) female walking on the treadmill at 4.5 mph = MET 4.5, for a
duration of 30 minutes will burn approximately 139 calories. If the
same individual performs intervals on the treadmill, of two minutes
of running at 8 mph (13.5 MET) followed by 2 minutes of walking at 4.5
mph (4.5 MET) for a total of 12 intervals, she will burn approximately
223 calories. Therefore, performing intervals will burn more calories
in roughly the same amount of time as working at a moderate intensity.
Strength training to burn more calories,
increase muscle mass through full body strength training activities
and compound movements. Stick to a hypertrophy program and you will
see your muscle grow in no time. Perform between six to nine exercises
per body part; 3 to 6 sets per exercise, of 6 to 12 repetitions per
set is ideal for building muscle. Your body uses about 50 extra calories
per day for every extra pound of muscle gained. Research has found that
regular weight training boost basal metabolic rate by about 15% because
muscle is metabolically more active than other tissues.
Follow the three simple rules for a
beach body – In 30 days and you’ll be ready to show off your hard
work. Remember, five to six small meals throughout the day, high intensity
interval training, and a hypertrophy program to get you lean and ready