We’ve all been through it before: slacked a few months before summer or a beach vacation and tried to cram a couple month’s worth of working out into a short period. While we don’t recommend doing this, we decided to at least outline the most effective things you can do to help make your limited time a success. Obviously these will work best if you are already in somewhat decent shape.
High intensity workouts that increase heart rate are the best to get the fat burning. Cardio alone isn’t enough as weight training keeps burning calories even at rest. Higher repetitions are normally included in a fat burning exercise but heavier weights actually burn more calories. Try cutting rest times and include supersets. A superset is when you do one set such as 8 reps of exercise A and immediately 8 reps of exercise B with no rest time, that is one set (or superset if you will). Once you’ve finished your day’s weight training, add in cardio such as playing sports such as basketball after or the less fun treadmill.
Routine Example Day 1:
Squats: 5 sets, 6 reps with 1 ½ minute rest time
Lunges & Box Jumps: 3 supersets, 8 reps with 1 minute rest
Weighted Decline Ab Crunches & Leg Raises: 3 supersets, 15 reps with 1 minute rest
Cardio: 20-30 minutes
Be sure to include cardio post workout to maximize fat loss without sacrificing muscle gain. The more muscle you have, the more calories you burn.
Exercise is nothing without the proper diet! Protein has gotten mainstream attention as the ultimate macronutrient for working out. It is true that you need protein to build muscle but if you consume an extreme amount of protein it might just end up adding extra calorie. With that said, you must aim for a high protein intake but it shouldn’t exceed more than 50% of your caloric intake. Stick with leaner proteins such as whey protein, chicken breast and fish.
Fat is commonly mistaken as the enemy. Good fats help the body burn fat and are essential to include in your diet. Replace your carbs with good fats and instead only consume carbs after a workout. When we consume carbs, our bodies use those for energy instead of the fat on our bodies. So by replacing carbs with fats, our bodies will burn off body fat for energy. The body does need carbs though so as noted before, consume them only after a workout. Good fats are the monounsaturated and polyunsaturated fats from olives and nuts (nut butters as well). The saturated fats found in coconut oil, egg yolks, and cheese are the saturated fats you want in your diet
These simple tips are the most important when it comes to burning off the fat and getting those muscles showing. Check out our How To Lose Belly Fat Fast article for more tips on how to get beach body ready.