A beach body is best described as toned, muscular and in shape. Though the beach season is a special time of year, the same rules you use to get in shape during non-beach months apply during spring and summer.
Getting a beach body requires a combination of cardiovascular exercise, strength training and proper calorie balance. Beach body transformations don't happen overnight. Quick results are unrealistic and expecting them often leads to failure. Giving yourself plenty of time leads to great results and allows you to avoid trying whacky "solutions" (detox, grapefruit diet, blood type diets, starvation diets) that don't work. Generally, a beach body plan centers around burning body fat and building muscle.
Excess Body Fat
Physical inactivity combined with a high calorie intake (calorie surplus) forces the body to store fat, hiding definition. The solution to excess body fat is exercising more and eating less (calorie deficit).
Calorie Deficit - Weight Loss. When you burn more calories than you consume, the body is forced to look to non-food sources of energy to make up for the energy shortfall or deficit. For example, if you burn 2,500 calories in a day and only consume 2,000, you've created a shortfall or deficit of 500 calories per day. This calorie deficit must come from non-food sources, typically body fat. Over time, a calorie deficit leads to weight loss in the form of a lower body fat percentage and increased muscle tone. Calculate your appropriate calorie intake level.
There's no way to choose which problem area the body burns fat from. Doing crunches to burn fat from the midsection or bicep curls to burn fat on the arms doesn't work. A reduced calorie intake combined with an increase in physical activity is the only way to burn body fat, regardless of the problem area.
Building muscle gives you a more toned appearance. Adding muscle mass is a two step process: 1) strength training and 2) eating more. Working out/strength training causes tiny tears in muscle tissue which are repaired during rest with a calorie surplus. This repair process makes you bigger, faster and stronger.
Calorie Surplus - Weight Gain. When you consume more calories than you burn, the excess energy is either used to build muscle or, in the absence of adequate exercise, stored as fat. Gaining muscle doesn't require an unlimited amount of calories and shouldn't be seen as a blank check to eat as much food as possible. The body doesn't have the ability to build muscle very quickly. An excessive calorie surplus, even with exercise can still lead to an increase in unwanted body fat.
The Bottom Line
Creating a perfect beach body requires significant work in terms of cleaning up your diet and creating an exercise routine. The most important step you can take when embarking on a beach body transformation is planning ahead and giving yourself plenty of time to achieve your goals.
Toning Toning is simply increasing muscle definition by burning fat. Exercise and diet play an important role and ignoring either will delay any results.
Wrong Ways to Get a Beach Body When you're looking for a good beach body plan, you'll probably run into a whole lot of people trying to sell you crap that doesn't work. For only $20, they promise everything you would ever want and deliver nothing you actually need.
Beach Body Getting a nice beach body isn't that hard. All you need is a healthy diet mixed in with a well balanced exercise routine.
Beach Body Meal Plan When you're trying to get a perfect beach body, the most important step to take with your diet is cutting calories. Apart from the amount of calories you take in, the types of food you eat can also help you get a beach body.
Beach Body Exercise Plan With bathing suit season coming up quickly, you need to get your body into shape so you can show off your washboard abs, killer legs and toned arms.
Beach Body Diet With the new season comes the need to lose your winter weight so you can look good at the beach or even the pool. With a calorie restricted diet that is high in healthy foods and low in junk, you can trim up and start looking good.
Staying Healthy on a Cruise All you can eat buffets, drinking all night long and lack of exercise might leave your spring break body begging for you to stop. There are some ways you can be healthy and have fun on a cruise all at the same time.
Spring Break Beach Body Diet Since spring break is almost here, you won't be able to drastically change the way you look, but you will be able to make a difference big enough for you and your friends to notice through a calorie restricted diet.
Spring Break Beach Body Exercise Routine If you're looking to improve the way your body looks for spring break, there is a routine that can help you achieve your goal.
How can I get a beach body quickly? To get that perfect beach body, you need to decrease your body fat percentage by exercising more and eating less.
Top 5 Exercises for Getting a Perfect Beach Body Getting a perfect beach body isn't as easy as doing sit ups and crunches every day. You need to target all the muscles in your body and do cardio to burn off the layer of fat covering them.
Top 5 Foods to Eat For a Beach Body With the spring and summer approaching, you need to start eating healthy foods to get a toned and chiseled look. Eating the right foods is just as important as eating the right amount of calories.
Top 5 Foods to Avoid for a Perfect Beach Body Getting a perfect beach body involves not only cutting calories, but also eating health. Without nutritious foods, you won't see the bathing suit results you're looking for.
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