Summer is almost upon us, which means we’ll be hitting the beach and soaking up the sun in no time. While summer conjures up images of outdoor barbecues, quality time spent with family and friends, and fun days relaxing by the pool for some, it can also be a stressful time for others who aren’t completely comfortable wearing a bikini or bathing suit in public.
So, if one of your goals for this summer is to feel more comfortable in your own skin, we want to help you accomplish just that. We also want you to feel free to lead a life without any restrictions or shame, which is why we’ve put together a 3-week beach body plan that you can make adjustments to as you go. After all, we don’t just want you to look your best; we also want to make sure that you feel your best this summer, as well.
That’s why it’s important for us to acknowledge that there’s no one-size-fits-all approach to a healthy lifestyle. Successful diet and workout plans need to be individualized and take you as a person fully into account, which is why we recommend that you consult your healthcare provider before starting any new diet and/or workout program, especially if you have any underlying health conditions.
3-Week Beach Body Plan
A review study found a positive correlation between weight loss and the frequency of monitoring food intake and exercise. So, anyone looking to lose weight should be aware of everything that they eat and drink, while also making sure to track their physical activity.
Since we believe that weight management doesn’t need to be hard or full of restrictions, we’re going to highlight some nutrient-dense foods that you can incorporate into your diet, as well as some foods that you may want to consider cutting back on. We’re also going to walk you through a 21-day fitness program that you can do to tone up your body.
However, please keep in mind that your weight loss journey doesn’t need to be perfect. The most important thing is that you’re showing up for yourself and are committed to improving your overall health.
NUTRITION PLAN
To achieve your summer body, you should try to eat fruits and vegetables, lean proteins, whole grains (in moderation), and healthy fats (also in moderation). As for foods to avoid, try not to consume anything with refined carbohydrates and added sugars. It’s also a good idea to steer clear of processed and fried foods, as well as alcohol.
Fruits To Eat:
Bananas: The potassium in bananas can be a good part of your healthy diet. Also a good source of magnesium, bananas can help with your daily vitamin intake when you are out and about.
Grapefruit: Grapefruit is high in water content, which can help you stay hydrated during the hot summer months. It also contains vitamin C.
Vegetables To Eat:
Spinach: Leafy greens like spinach are an excellent way for you to add volume to your meals without the calories. Not only is spinach a low-calorie food that’s packed with nutrients, it’s also one of the most versatile leafy greens. You can add it to smoothies, salads, and even blend it into desserts like brownies.
Sweet Potatoes: High in vitamins A, C, and B6, sweet potatoes can give you more energy to burn while you workout.
Lean Proteins To Eat:
Eggs: The combination of protein and fat in eggs can help you avoid overeating by making you feel full. The protein in eggs can also help you build muscle for your physique.
Wild Salmon: Naturally low in calories, saturated fat, and sodium.
Grass-Fed Beef: Grass-fed beef contains a fat called conjugated linoleic acid (CLA).
Whole Grains To Eat:
Brown Rice: Brown rice is a whole grain (216 calories per cup) that’s gluten-free, and it can be incorporated into a number of dishes.
Quinoa: Quinoa contains essential amino acids, and can help you feel fuller!
Good Fats To Eat:
Walnuts (And Other Raw Nuts): Good fats like the polyunsaturated fats found in walnuts, are a solid part of your healthy diet. Walnuts (and other raw nuts) are a perfect option for when you need a quick, nutrient-packed meal on the go.
WORKOUT PLAN
This sample workout plan calls for a mix of cardio and strength training since cardio helps to torch calories, while weight training helps to build strength. We’ll let you make your own schedule, but try to get two to three days of strength training and five to six days of cardio in each week. Also, make sure to give yourself one full day off each week so your body can rest and recover.
Calorie-Blasting Cardio Workout
This Calorie-Blasting Cardio Workout is designed to burn somewhere between 300 to 500 calories in 40 to 50 minutes. You can either do it on a treadmill or outside.
You’ll warm-up by walking for five minutes at a casual pace. After that, you’ll speed walk for two minutes. Then you’ll start to jog-run for another two minutes, or you can continue speed walking, but at a faster pace than you were going before. If you’d like to really challenge yourself here, you can walk on an incline on your treadmill or speed walk up a hill in your neighborhood. For the next 20 minutes, switch back and forth between speed walking for two minutes and doing two minutes of either a jog-run or a higher-tempo speed walk on an incline.
At the end of 20 minutes, it’s time for your cool down session. Walk for five minutes at a casual pace similar to the one you were doing for your warm-up. Then stretch your shoulders, chest, hips, glutes, and legs for another five to 10 minutes.
Strength Training Program
You’ll be working out your upper body, lower body, and core during this 3-Week Strength Training Program. Let’s take a closer look at the exercises that you’ll be doing.
Upper Body Exercises
Biceps Curl: To do a biceps curl, stand tall with your feet together and your knees slightly bent. Hold a dumbbell in each hand (or household items that you can lift comfortably) with your palms facing up. Then slowly curl the weights toward your shoulders, while contracting your biceps. Slowly lower the weights to the starting position, and then repeat. Do 3 sets of 12 repetitions, or as many reps as you can.
Triceps Extension: Hold a dumbbell with both hands (or any household item that you can lift comfortably) and then lift your hands above your head. Then, while keeping your elbows in close to your ears, bend at your elbows and lower the dumbbell down behind your head. Do 3 sets of 12 repetitions, or as many reps as you can.
Push-Ups: Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs, and then lower your body until your chest nearly touches the floor. Pause, and then push yourself back up. Repeat this movement and do 3 sets of 12 repetitions, or as many reps as you can do.
Dumbbell Overhead Press: While standing upright and keeping your back straight, hold a dumbbell in each hand (or any household item that you can lift comfortably) at your shoulders with an overhand grip. Your thumbs should be on the inside and your knuckles should be facing up. Raise the weights above your head in a smooth, controlled motion while exhaling. Pause at the top of the motion, and then return the dumbbells to your shoulders while inhaling. Do 3 sets of 12 repetitions, or as many reps as you can.
Ab Exercises
Plank: A plank is a simple and effective ab workout that requires no equipment and you can do pretty much anywhere. To do a standard plank, place your hands directly under your shoulders (slightly wider than shoulder-width) as if you’re about to do a push-up. Ground your toes into the floor and squeeze your glutes to stabilize your body. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Also, make sure that your head is in line with your back. Hold for 30 seconds (or as long as you can) and then rest. Do 3 sets total.
Reverse Crunch: Start lying on your back with your legs lifted so that your thighs are perpendicular to the ground and your knees are bent. Press your lower back into your yoga mat, and then curl your knees into your chest to lift your hips off of the ground. Then return to the starting position with control. That’s one rep. Continue for 30 seconds and then rest for one minute. Repeat for three total rounds.
Lower Body Exercises
Lunges: Start by standing up tall. Step forward with one foot until your leg reaches a 90-degree angle. Your back knee should remain parallel to the ground and your front knee shouldn’t go beyond your toes. Lift your front lunging leg to return to the starting position. Repeat for 12 reps on one leg, and then switch and do 12 reps on your other leg. That’s one set. Do three total sets.
Squats: Stand with your feet a little wider than hip-width apart and your toes facing front. Drive your hips back, while bending at your knees and ankles. Press your knees slightly open as you sit into a squat position, while still keeping your heels and toes on the ground, your chest up, and your shoulders back. Try to bend your knees to a 90-degree angle, if possible. Press into your heels and straighten your legs to return to a standing upright position. Do 3 sets of 10 repetitions.
Wall Sits: Stand near a wall about two feet away with your feet shoulder-width apart. Then lean back against the wall with your torso. Press back and slide down the wall until your thighs are parallel with the ground. Your knees should be above your ankles and bent at a 90-degree angle. Keep your head, shoulders, and upper back against the wall and hold the position for 30 seconds (or as long as you can). Rest for one minute and then do it again. Repeat for three total rounds.