Let’s assume you’ve been good this year. Despite not wearing revealing clothing in the harsher winter months, you’ve stuck to a relatively healthy diet and eating patterns, gone to a few pilates classes and not skipped too many leg days.
Congratulations on your stellar efforts for preparing your very best beach bod! Thing is, you might have noticed that not everything is exactly what you want it to be yet. “Maybe there’s a bit of extra weight around your middle, or your arms aren’t quite as toned as you would have liked them to be,” says Pierre Louw, owner of online business My Health and Fitness.
So what do you need to do to fine-tune your physique in the month before the holidays? Read on to find out.
Hit the weights, dude
“Weightlifting has been shown to drastically speed up the metabolism, and is also the best thing you can do for sculpting muscles,” says Louw. “If you’re into gaining lots of mass, then a routine where you target a different muscle group each day is definitely for you, whereas those who want a more balanced, ‘natural’ look should go for two to four full body workouts per week.”
Protein is your friend
There’s no way around it; if you want to grow your muscles and promote fat-loss, protein is your ally. “Yes, it’s a bit more expensive, but consider investing in whey isolate,” Pierre says. “Aim for about 0.8 grams of protein per kilogram of body weight. This should come both from the foods you consume and your protein supplements.”
A bit of creatine during a workout (for explosiveness) and some glutamine thereafter (muscle recovery) can’t hurt either.
The hot days are bound to put you off the warm comfort foods of winter. So why not use this to your advantage and indulge in salad?
“Salad definitely need not be boring. The internet is a powerhouse of healthy, exciting recipes. Just make sure you opt for lots of leafy greens,” says Louw.
Who you gonna call?
If you really are serious about your goal, consider calling in the professionals. The services of qualified dieticians and personal trainers will no doubt aid you in achieving the bod you are after.
Go shopping, and get online
Want to stay motivated? Buy a swimming costume. “Seeing yourself in that costume is going to keep you motivated to work for the best body to show off your new beach wear,” says Louw.
Also, posting regularly about your workouts and healthy meals on social media is bound to get you encouragement from friends and like-minded individuals.
“After all, what is summer for if not to look good, feel good and have fun?” Pierre says.