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Was your beach trip last summer not quite what you had imagined? If so, you probably haven’t prepared your body to get the most out of sunny days at sandy beaches.
Preparing for an ideal beach experience involves more than just using sunscreens and choosing the right clothing. Activities at the beach such as playing sessions or long walks on the shore, require a lot of energy. For this, you have to improve your body's strength and endurance.
Also, if you plan on sharing your ‘beach body look’ on your social media, you may also want to lose some of that excessive body fat. In general, all such beach body goals can be achieved through simple diet and lifestyle adjustments.
For starters, you must decide “What is your beach body goal?” After all, everyone has a different perspective on what exactly is the ideal beach body. Some may define it as having enough energy to enjoy their time at the beach. For others, it’s having a toned and aesthetically pleasing look in a beach outfit.
Odds are, you’d want to have both energy and a well-toned body. If that’s the case, here are a few practical tips to help you achieve that:
Getting sufficient dietary protein is the most important aspect of beach body preparation. Proteinpromotes muscle growth andfat burn. Both of these significantly help achieve most of the beach body goals. So, a good start is to include protein-rich sources like meat, fish, eggs, and dairy products in your diet.
But people with time constraints or restrictive diets like vegansmay struggle to get enough protein from their diet alone. There are good vegetarian sources of protein, including beans, legumes, tofu, tempeh, nuts, and nut butter, and dairy products like cheese and greek yogurt. However, protein supplements can also help you maintain enough daily protein intake to complement your beach body diet. If you are vegan, there areplant-based protein powder options available to support your daily protein needs.
Overly processed foods are high in calories and don’t provide you with the required nutrients in sufficient amounts. Regular consumption of such foods can lead to weight gain, and you may struggle to shape your body as per your expectations.
Such foods also increase the risk of developing different health conditions, likeobesity andcardiovascular problems. We recommend you replace such foods with healthier options like fruits, vegetables, and whole grains to achieve your beach-ready body.
Related Read: The Ugly Truth About Overly Processed Foods
Fiber in your diet helps you feel full for longer, lowering the chances that you overeat and exceed your daily calorie limits. This significantly helps in weight loss and the management of other health conditions liketype 2 diabetes.
Most people on aweight loss diet cut down on carbs. But carb-containing foods are the primary source of fiber. And so, cutting all carbs naturally lowers your daily fiber intake.
If you intend to follow such a low-carb regimen to be beach-body-ready, a good idea is to consider fiber supplements like fiber powder. This way, you will be able to enjoy the benefits of fiber for weight loss without the risk of extra calories.
The most obvious benefit of proper hydration for a beach body look is that it keeps your skin fresh and glowing. It alsoreduces hunger by making you feel full, which helps control calories.
For starters, you should aim for at least 8 cups of water a day. If you struggle to drink enough water, you can try tips like carrying a reusable water bottle around or consuming more water-rich fruits and vegetables like watermelon and cucumber.
Related Read:Tips to Up Your Water Game!
Exercises play a central role in preparing your body for an ideal beach experience. Among different exercises, strength training or resistance training exercises are significantly important as theyhelp build muscle mass.
Increased muscle massboosts metabolism which helps burn more calories. Through this mechanism, strength training exercises make it easier to lose weight and achieve a beach-ready body.Studies show that strengthening exercises also help maintain a good posture, making you feel more confident in your beach look.
That said, strength training does not always mean lifting heavy weights and intense workouts at the gym. Simple exercises like squats, pull-ups, and push-ups can work well for improving muscle strength.
Cardio exercises such as brisk walking, running, and cycling can help build stamina and endurance. After all, these activities train your heart and lungs to work more efficiently. In other words, these enhance your body’s ability to transport oxygen to different muscles.
This means you’ll be able to enjoy strenuous activities like swimming or playing volleyball at the beach without getting tired quickly.
TheAmerican Heart Association recommends performing at least 150 minutes of moderate or 75 minutes of vigorous cardio activity a week for optimal results. You can also try a combination of both depending on your preference.
Getting quality sleep is as important as exercise for muscle gain. During sleep, your body repairs muscle tissues and promotes muscle growth. In contrast, sleep deprivation can lead to a reduction in muscle mass.
For example,studies show that not getting sufficient sleep, even for a single night, can lead to an 18% reduction in muscle protein synthesis. This way, following a poor sleep routine over time can impair muscle growth.
Sleep deprivation also impacts mental health andincreases the risk of depressive symptoms. Together, these effects can make it challenging for you to achieve your beach body goals. To avoid this, aim to get 7 to 9 hours of quality sleep every night.
Chronic stress can make it hard for you to achieve your beach body goals in many ways. First, stress makes it more likely toover-consume calories, increasing the risk of weight gain and obesity. Second, stress negatively influences mood, and you may feel less motivated to stick to your fitness routine.
What you can do to relieve stress is practice stress-relieving activities like yoga, deep breathing exercises, and meditation. A good idea is to seek a professional for guidance.
The tips mentioned above take time to show their impact on your body. You will not immediately notice muscle gain after a workout session or weight loss right after making dietary changes. These are gradual processes, and tracking your progress can help you see if the beach body tips are working for you.Studies show that tracking progress also keeps you motivated for the process and improves outcomes.
Many people excitedly wait for summer to enjoy the beach experience. However, if you aren’t properly prepared for it, you may find that your energy levels are low and you are unable to get the most out of your time at the beach.
So, if you are planning a beach trip this summer, try increasing protein intake in your diet, incorporating cardio and strength training exercises into your routine, and working on improving overall health and well–being.