Are You On The Right Path To A Summer Beach Body!?

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Careful… don’t want to be at the centre of a ‘Beach Body’ scandal now do we! OK, all sarcasm aside, there is a serious question in this, how do you feel you’re getting on for this summers beach body look? Yes, with all the negative press Protein World got off the back of their beach body campaign, I may be best steering clear of such questions, but since these are my opinions and not those of the company…I’ll proceed regardless. Achieving a ‘beach body’ is subjective, what one person considers a pleasing, aesthetic beach body may be completely different to another person’s, but for the sake of this article I’m going to be looking at achieving that Baywatch body that is universally accepted as a ‘good looking, fit physique’ for the sand (or should I say stones) and sea of the great British beach.

 

Major factors in getting toned

So to loosely define toned, I mean the act of maintaining or increasing lean mass (i.e. muscle) whilst simultaneously burning off fat. The process of reducing your level of body fat gives a ‘toned’ look whereby you can see the definition between muscles such as your abs and biceps. So when it comes to losing that fat there are two main things to do, eat right and train hard.

Eating right is a little vague right, so make it easier for yourself and keep it realistic by achieving nutritional balance first and foremost. If you manage to consume a whole food protein source (not that processed stuff), a starchy carb source and approx. half of your plate with vegetables, then you won’t go far wrong. But to be more specific, an optimal meal would consist of a chicken breast, 1 medium/ large sweet potato and some fresh or frozen mixed vegetables. Seasoning the meat is a great way to increase palatability i.e. make the food less boring, and even adding small amounts of gravy to the potato is acceptable in the pursuit of a summer body. Do not get entangled in this ‘must be bland’ fallacy when it comes to healthy eating for tone and definition, it doesn’t have to be this way.

Keep sugar based sauces such as sweet chilli sauce and hoi sin sauce to a minimum, and steer clear of fat based sauces like tikka masala and carbonara in the time leading up to the summer months. If you can get the good stuff right, and keep the not so good stuff to a minimum, then you’re on the right path.

 

Training

This is subjective, it varies from one person to the next, but research suggests that high intensity bouts of exercise interspersed with small rest periods is ideal for burning fat. This is known as HIIT, or High Intensity Interval Training, a good example of which is a full pace run for 30 seconds followed by a 60 second walk, then straight back into the 30 second sprint, followed by 60 seconds of rest for say 10 working rounds i.e. 10 sprints and 10 rest periods. This form of training is understood to trigger the use of fats for energy better than steady state training methods such as LISS, or Low Intensity Steady State training. Combine this cardiovascular type of training with high intensity resistance training methods such as supersets or a metcon in Crossfit and you’ll start to see that definition is a month or 2 depending on your level of bodyfat to begin with.

 

Supplements

Strategically adding a few supplements into your healthy eating and training regime is similar to adding the icing on the cake… but with a little more nourishment! Supplements are designed to ‘add to’ your regular dietary intake and NEVER to replace it, but there are some supplements such as Diet Proteins and Fat metabolisers that work cumulatively with healthy eating and exercise to shift that stubborn layer of fat. Consider PhD Nutrition Diet Whey which contains as much high quality protein as most of the out- and- out proteins on the market, and/ or a strong, well- balanced fat metaboliser/ burner like Grenade Thermo Detonator or Muscletech Hydroxycut Hardcore Elite

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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