Posts Tagged ‘body composition’

Since beach season is upon us and like you probably do, I like to train hard during the winter but still like to look good when I hit the beach. So here are some little tips that can help make us beach worthy…

1. Weight Training

This should be hypertrophy and GH-based training to help volumize your muscles. Supersets work really well in this type of program. A 3 or 4 day split tends to work well for this, my favourite being: Chest & Biceps/Quads & Calves/Back & Hamstrings/Shoulders & Triceps

2. Cardio

Different cardio modalities seem to work for different people. Personally I have had the best results with early morning jogging. Some people swear by HIIT. Personally I tend to use that after leg training on an upright stationary bike as it not only burns fat but helps reduce cramping.

3. Diet

You want a moderate caloric deficit to burn fat and not muscle, with a re-feed day every 3-4 days. Eat protein with each meal, eat the majority of your daily carbs after exercising and drink lots of water to help keep hydrated and also help with organ function. Make sure to include healthy fats and vegetables.

4. Supplements

A greens supplement will work wonders as far as your overall body composition. Lately I have mixed some in with my post workout protein shake as well. Cortisol, insulin and estrogen are often culprits of fat so they can be addressed by such things as: Magnesium, Vitamin C, DIM, Calcium D-Glucarate, Chromium. Also to assist with your overall physique include some creating monohydrate.

5. Tan

For some people (myself included) this is easier said than done. Fortunately these days there are a few creative ways to get a nice glow without looking like an oompa loompa, so do some online research and I’m sure you will find a way to do it.

6. Sleep

Quality sleep will help with your overall vitality, bodily function and outward appearance, so do what you must to get not just quantity but quality sleep.

Give these a try and let me know your progress!