Beach Body in No Time

Beach Body Training 

Are you looking to get a beach body in time for Summer?  Yes, you still have time if your goal is to do a tone up and lose a few lbs before you put on you swimsuit.  Below are some tips for you to follow and a great beach body workout.

Beach Body Training Tips

1. Write down your calories- If you want to truly be accountable for what you are eating start tracking your food intake.  I know this can seem like a pain but studies have shown you are 80% more likely to lose weight if your tracking your food.  
2. Avoid excess sugar- Make sure you are not going over in your daily sugar intake.  This is key if your trying to get your body ready for that swimsuit.  Track where your  sugars are coming from.  Is it fruit or the sugary beverage you drank at 3pm?   
3. Drink green tea- Green tea has shown to help decrease belly fat.  So drink up and enjoy a cup or 3 a day to help keep your middle tightened. 
4. Perform intervals- Hit the trails up and incorporate some intervals.  Instead of going for a steady state walk, jog or run.  Mix up your pace going 1 minute at a moderate pace the next minute go as fast as you can.  Perform those interval rounds for a total of 20-30 minutes.  Intervals help you burn calories long after the workout is over. 
5. Get enough sleep- Sleeping is vital for getting the body you want.  If your constantly craving unhealthy foods, always tired, can't work out because your exhausted. Chances are you need to get some more sleep.  Aim for 7-8 hours a night to keep your body and mind running smoothly throughout your day. 
6. Strength train 2-3x a week- Ladies strength training helps you tighten and tone the body.  Do not shy away from the weights.  Having definition throughout your body is the new "hip" thing to be doing.  Out is the super skinny figure, in is the curvy well muscled bodies.  So get that triceps muscle showing, highlight that 6 pack, and enjoy the nice quad sweep.  Plus for every pound of muscle you burn an additional 50 calories. 
7. Work those abs- Last but not least, most females are looking to tone up their mid-section when it comes to swimsuit season.  I have some great videos on my website with ab routines as well as my 3 prong abs method.  If you want more information or to receive the 6 prong abs method click the link at right. http://eepurl.com/wk5h5 

Beach Body Workout

• This workout is geared to work the entire body.  
• This workout is for intermediate to advanced exercisers 
• Perform it 2-3 times a week on non-consecutive days.  
• Repeat 2-3 times and 10 reps all the exercises.  

1. Curtsey lunges with bicep curls- Step right leg behind left as if your performing a curtsey at the same time bring wrists facing the sky to perform a bicep curl. 
2. Dips with a toe reach- Hands behind you with your legs either bent at 90 degrees a little easier or legs straight a little tougher.  Drop butt towards ground and than lift your butt in the air.  Balance left hand on bench reach right arm towards left foot.  Slowly lower down. (If your a beginner just perform the dips)
3. Plie squats with lateral raises- Place feet out wider than shoulder width and squat down slowly raise arms up to shoulder height to perform a lateral raise.  As you stand release arms back down to sides. 
4. Chest Press to skull crusher- Resting back on the ground or a bench, drop arms to form a field goal to the outsides of the chest.  Press weights up to meet above the chest than flip wrists so the insides of your wrists are facing each other.  Drop weights down to ears and slowly raise back up.  
5. Deadlift to a row- Keep db in front of shins slowly lower weights down towards ground as you are standing up perform a row when you are almost standing straight up.  Than raise all the way up to  a standing position.  
6. Walking lunge with a DB twist- Perform a lunge 90 degrees in the front & in the back.  Take the lunge to a walking lunge at the same time you lunge forwards twist your db over your bent leg.  Than walk other leg forwards & twist to the opposite direction.  
7. Reverse lunge with a shoulder press- Take a step backwards to perform a reverse lunge 90 degree leg bend.  While holding that 90 degrees press your DB overhead in a shoulder press and slowly lower back down.  Repeat on opposite leg.  (Perform 12 shoulder press, not lunges in this exercise) 
8. Hip Thrusts feet elevated- Place feet on a bench and put a weight on your hip bones.  Thrust hips up to sky than slowly lower back down.  Keep repeating that sequence working on using your glutes to lift & lower your body. 
9. Planks- Perform a plank on your forearms & knees raised or touching ground and hold squeezing glutes for 30 seconds. 
10. Side Plank- Perform 10 hip dips in the side plank.  Either on knees or toes. 
11. Lemon Squeezers- Lying on back squeeze upper & lower body together than release right before you touch the ground raise back up.  Keep repeating.