No Nonsense Tips To Beach Body Ready

This can be an incredibly extensive article on how to get beach body ready. The topics of nutrition and training by themselves can easily take up pages and pages to nausea. So for this article let’s just keep it simple. Here are some tips and ideas that need to have high priority in order for you to get your body beach body ready. Please note that you will have 8-10 weeks of time to get this done. So hopefully you spent your winter training and not getting yourself too far out with unnecessary weight gain. This is not necessarily a quick fix approach but just what is necessary to get the job done. Here we go…

• Mindset or effective attitude is more important than anything else that will be mentioned in this article. Try not to focus so much on the outcome of the next 8-10 weeks. But rather be in tune to the process of engaging in each and every day with purpose to achieve exactly what you want by Summer. Make earning the body you want a must have and a non-negotiable goal and you will be well on your way to achieving some real impressive results.

• Nutrition …is it 80%…90%… of the equation in creating a beach body ready body? No…It is 100%! Anything less than 100% should be considered a distraction. Your goal will always be to ELIMINATE DISTRACTIONS ; )

• Cheat days are mythological distractions to achieving your beach body ready body. If someone tells you that you can enjoy  Saturday Cheat Days (e.g. a couple slices of pizza with an IPA) on your journey to physique mastery…they are kidding themselves…Do not fall for it!

• Alcohol is unfortunately a monstrous distraction for the optimal results you want. Don’t hate on me… just have to accept that you have to give it up for a little while…izwhuditiz…sorry : (

• Bodybuilders, fitness models, bikini models, sprinters have some of the most impressive physiques on the planet. So why not simply do what they do to get in the best possible shape of your life. These are the top four things you need to focus on to be beach body ready…Ready?

a. Nutrition must be on point. Keep it simple: protein, vegetables, fruit==>(usually on training days only), healthful fats, starches==>(def on training days only) and of course plenty-o-water. Use part of your Sundays to prepare your meals for the majority of the upcoming week. Food prepping is key and is mainstay for anyone who owns a great physique! Grill up large quantities of chicken and maybe some vegetables; Bake up some sweet and regular potatoes; soft/hard boil a couple dozen eggs; cut up some fresh vegetables; freeze a couple pounds of organic grapes (makes for a tasty ‘dessert’)
b. Weight train at least 3 days a week. What 3 days should you train? Hmmm…I don’t know… How about Monday/Tuesday/Friday. This is a very doable and effective 2 days on, 2 days off, 1 day on, 2 days off training schedule. Leaves you your whole weekend to recover and rejuvenate that ‘coming soon’ beach body. You know by now that short time away from training is essential for outstanding results. Do your best to not get caught up in the more training is better approach. More money in the bank account? Yeah…that is better. More time getting it on in the bedroom?…HELLZYEAH…mi muchachos y muchachas!  More time at the gym?…no…not so much. When it comes to training more is not always better… better is better!
c. Conditioning (Cardio) 2 days a week is required. Which two days? How about two of the days that you weight train. I would do the conditioning after the weight training. Why? If you blast through say 15-20 minutes of fairly tough conditioning work that would be somewhat fatiguing…agreed? Bringing a somewhat pre-fatigued body to the weight room brings with it an unnecessary potential risk for injury. There are times when I would do conditioning first, but that is for another discussion.

d. Sleep. Make sure to prepare your sleeping quarters to be conducive to deep and adequate sleep patterns. Good sleeping patterns are incredibly important for recovery and building your look better naked body. Tips: Before retiring for the night set thermostat to about 65 degrees. You will sleep better when the room is cooler. Finish your last meal at least 2 hours before going to bed. Shut down the tube at least 1/2 hour before going to bed. Make sure the shades are drawn so that your nighty night room is as dark as possible.
If you have implemented all of these sleep better tips and are still having sleeping problems then give Z-12 from Biotest a shot. I have used it and it is pretty legit. (No, I am not an affiliate of Biotest…but I would be if they asked)


Weight Training:  


Monday-Lower Body Squat Day. Choose one: Barbell (front squat or back squat), Dumbbells (hold DBs at sides), Kettlebells (hold Kbs at sides or in rack position), Trap Bar

Below are some different Set/Rep schemes you can use (Make sure to thoroughly warm-up first)


*Note:
60-65% of your one rep max=a weight you can ‘move’ 15-20 times; 65-70% of your one rep max=a weight you can ‘move’ 10-15 times; 75-80% of your one rep max=a weight you can move 6-8 times.   

60-65% of one rep max: 10 x 10 (German Volume…I would not jump right into this one. You will pay dearly with soreness)
65-70% of one rep max: 10-5-8-4-6-3-4-2-2-1, 5 x 8, 4 x 10

75-80% of one rep max: 5 x 5, 3 x 5-3-2
These are just examples of set/rep schemes you can use with squat movement. These examples are by no means exhaustive. After squats you can do a couple ancillary movements to help stimulate a response to lower body. Do as many sets and reps within same rep scheme as squats. Here are some examples: single leg split squat, Bulgarian split squat, walking lunge, stationary forward or reverse lunge, slider reverse lunge. Finish off with calf work: stay relatively high in reps 10-15 and keep it simple. Belt loaded standing calf raise off block and/or donkey calf machine. 3-5 sets is plenty. Keep tension on the calves while maintaining a full range of motion at foot/ankle

Tuesday-Upper Body (Horizontal) Push/Pull Day. Choose one these four for horizontal push movements: Barbell flat bench or 10-15 degree incline bench; Dumbbell flat bench or 10-15 degree incline bench press.

Below are some different Sets/Reps schemes you can use (Make sure to thoroughly warm-up first)
60-65% of one rep max: 10 x 10 (German Volume…I would not jump right into this one. You will pay dearly with soreness)
65-70% of one rep max: 10-5-8-4-6-3-4-2-2-1; 5 x 8; 4 x 1075-80% of one rep max: 5 x 5; 3 x (5-3-2)

After you have completed your last set of bench work you can go right into sets of push-ups (standard, TRX, elevated feet on box, rings, dips) Play with sets and reps here. Just keep tempo on the  slower side and get some solid work in. Grab a couple training partners and give this I Go-You Go-She Goes push-up blast a try: I Go x 10 reps, You Go x 10, She Goes x 10…I Go x 9, You Go x 9, She Goes x 9…all the way down to 1. Try not to come out of PUPP (Push-Up Position Plank) until everyone completes all 55 reps. If your push-ups are turning crappy, re-assess, re-set and try and get the requisite reps in or just abort. Good luck…Have fun ; ) Next you will be doing a rowing movement and you will complete as many total reps as your ‘push’ work. For this choose any inverted bodyweight row using a bar, rings or TRX suspension trainer. Or you can use a barbell, kettlebell(s), dumbbell(s) or Double Cable Pulley Machine to get the row work in. No need for any direct biceps/triceps work. One day you may want to. But for now the above minimalist approach should work just fine.

FridayLower Body Dead Lift Day.  Choose one: Barbell; Dumbbells (hold DBs at sides); Kettlebells (hold KBs at sides); Trap Bar. I like the trap bar because it is somewhat safer than a straight bar (Oly Bar) and can be loaded quite adequately. Unless you aspire to be a competitive powerlifter I recommend using the trap bar…just sayin’

Below are some different Sets/Reps schemes you can use (Make sure to thoroughly warm-up first)
60-65% of one rep max: 10 x 10 (German Volume…I would not jump right into this one. You will pay dearly with soreness)                                           65-70% of one rep max: 10-5-8-4-6-3-4-2-2-1; 5 x 8; 4 x 10

75-80% of one rep max: 5 x 5; 3 x (5-3-2)
Note: When deadlifting re-set each rep instead of bouncing the plates off the floor at the bottom of each rep. You can also just ‘kiss’ the plates to the floor at each rep, but you need to keep the negative or lowering of the weight (eccentric) relatively slow so you can control the weight and keep tension on the muscle groups at work… glutes and hamstrings.

After you have completed your last set of dead work you can go right into sets with GHD (Glute Ham Developer) or maybe a 45 degree hip extension or even a lying or seated leg curl. I would use any of these exercises and hit maybe 3-5 sets of controlled tempo sets of 6-12 reps. If you stay consistent with your tempo and control of these direct hamstring exercises then you just need to let your hammys tell you when they are done. Don’t compromise tempo or mechanics just to get the desired reps in. Again this won’t take long…3-5 sets x 6-12 reps. This maybe a good day to hit your shoulder press and pull-up work. I prefer kettlebells over barbell for shoulder pressing because kettlebells allow for a more natural open chain pattern important for maintaining the health of the shoulder complex. But if you are comfortable with the barbell have at it. Pair up your shoulder pressing with pull-ups, chin-ups, neutral grip pull-ups. If you want a bit more biceps work from your pull-up (over hand grip on bar), change up your grip on the bar to a chin-up (underhand grip on bar) and your biceps will work plenty hard. Just a quick note that biceps curls may be an unnecessary movement since chin-ups will get some direct work to help build some pretty impressive arms. But curl if you must.

More on Conditioning  Conditioning work is just another way to describe ‘cardio’ training. Steady state long duration stuff is not what you want to be doing when you are trying to put some shapely muscle on to compliment your physique. Depending on where you place your conditioning session may have an effect on your body’s response. If you asked if you should put in your conditioning before…after…or on a different day as your weight training I would say that it would depend on if lifting heavier and heavier weights is your goal. But if your top goal is getting your body to rock the beach this Summer then you really don’t need to stress too much about it.

a. Sprints 40-60 meters works perfect. Just start out conservatively. 75% -85% of your all-out-effort sprint will get the job done without jacking up a hammy. Your not trying to be an alternate on the Olympic team…Just getting in some work to bolster your fitness and maybe burn a little body fat. Take 10-15 minutes and just do some 40-60m repeats. Walk back to start…that will be your recovery time. If you have access to a hill or sand you are very fortunate. Find the time and get after them!

b. Prowler/Sled low push, high push, reverse drags, bear crawls, harness pulls…Go heavy and short 20-40meters or light, fast and long 60-100m. Try a couple 200m hits with 45#on the sled. The experience will enlighten you ; )

c. Stationary Bike hill climbs and in saddle sprints. (Aero-Dyne is best for these). You will be doing timed intervals because you will need to recover from the brutality of it all. Set clock 10-15 minutes and settle on your work/recover intervals. If you do out of saddle climbs or in saddle sprints on an upright bike with adjustable resistance just make sure you have enough resistance on the flywheel so that you control the wheel’s momentum and that the fly wheel’s momentum does not control you.

Try intervals of :20/:20; :10/:20; :30/:30, :45/:15; and if you are feeling a bit masochist a BRUTAL 10-12 minute :50/:10 will have you in collapsing lung mode in no time.
d. Concept 2 Row Same interval concepts as used in above examples. I would start first by getting my rhythm down and getting some relatively short spurts of time in before any sprint work here. Better yet here is a video on good technique Watch this video then start practicing and honing in on your technique. When you have your technique dialed in start busting out some sprints. One of my favorites is simple: Sprint for 100m and recover for 100m. Try to maintain your 100m sprint time for duration of your rowing session. Other than that get creative. Some days you may want to go steady rate for 3,000-4,000-5,000 meters. If you do say a 5,000 meter row you may want to just call it a day without paying a visit to the gym for any other training.