Summer Body Ready!*

Wednesday, 29 November 2017, By Andrew Hallaran

Do you want to feel confident taking your shirt off or walking around in a bikini at the beach this summer? If you said yes then you are not alone. Most people like to feel good in their own skin and have the confidence to be able to go to the beach and wear whatever they feel like. Luckily, I have a few recommendations that may help you get in great shape and have your confidence at an all-time high when hitting the beach.


For women to look good on the beach and wear a bikini with confidence they need to have the hour glass figure. The hour glass figure is all about having a small waist, toned hips and lean legs. In order to achieve this look, you should be doing a combination of weights to build muscle and cardiovascular exercise to burn the fat.

When performing weights, you should be doing a full body routine but focus mainly on compound leg exercise such as squats, lunges, Deadlifts and leg press. These exercises use multiple muscles at one time and will allow you to lift the most weight and burn the most fat. The stress from these heavy weights triggers a response in your body's endocrine system that tells your muscles that they need to change, which will result in more tone and definition.


For a man to look good on the beach, it is all about having the masculine V shape. This requires you to have broad shoulders and a flat defined stomach. This look can also be achieved through a combination of weights and cardiovascular exercise. When it comes to doing weights we always want to train the entire body so that we maintain a certain level of proportion, but I will list some exercises that will allow you to build the V shape. The shoulders, chest and upper back are the three areas on your upper body that you should focus on for the V taper. Some great shoulder exercises include Dumbbell Shoulder Press, Military press and shoulder flys. For the chest Dumb Bell Bench press, Barbell bench press and dips all stimulate a lot of chest activation, and for the back you should focus on Chin ups, Barbell rows and lat pulldowns. These are all compound exercise which are going to help stimulate the most muscle growth and help you to get the most out of your workout.


As I mentioned before cardio should also be included into your workout regime to help burn the fat off the midsection for both genders. My recommendation for cardio would be to do High Intensity Interval Training (HIIT). For this style of exercise, you need to work really hard for a short period of time, which is then followed by a short rest period. Some examples of this include hill sprints, doing boxing or doing one minute intervals on some cardio equipment. Because HIIT training is so intense it only needs to be performed for 20 - 30 minutes to be effective. Along with this you also need to make sure that you're adjusting your diet accordingly in order to reach your desired beach body. For any more help on this feel free to give us a ring at Vision Personal Training at Mona Vale.


*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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