08 July, 2011
Workouts to Get a Sexy Beach Body
Getting a sexy beach body takes a combination of cardio training and resistance work. To get lean and toned to look great in a bikini, it's also important that on top of your workouts, you are eating nutritious, wholesome foods and drinking plenty of water. Your diet will have as big an impact on your results as your workouts will.
It All Starts With Cardio
Cardio training is an effective way to tone your body and shed any extra fat you might have accumulated over the winter. One of the best forms of cardio is interval training: a period of 20 to 60 seconds of hard work, followed by a shorter period of rest, then repeated eight to 12 times. Intervals trigger a significant fat loss response, by signaling to your hormones to release stored fat as energy to fuel your activity, instead of drawing on energy in your bloodstream. Sprinting is a simple and popular type of interval training that can be done anywhere you have some open space. Do two to three interval sessions per week for the best results.
Get Resistant to Tone
Resistance training is also highly effective for creating a toned and defined beach body. Following either an only-bodyweight program or a weight training program, you can expect to see increases in fat loss and improvements in the appearance of your muscle definition. Resistance training increases lean muscle mass and is effective for tightening the body. Bodyweight exercises to focus on include air squats, lunges, box jumps, pushups, tricep dips, Russian twists, planks and hyperextensions. Strength exercises to focus on include squats, deadlifts, lunges, calf raises, chest press, shoulder presses, lateral raises, bicep curls, overhead tricep presses and bent over rows.
Life on the Circuit
Circuit training is one of the most engaging and simple ways to train. Choose six to eight exercises and decide how many repetitions you will do of each. Then, do the exercises in sequential order, three to five times through. Time yourself on each round, and try to beat your time on each round through. This helps keep you determined and also prevents your workouts from becoming long and drawn-out from a lack of focus.
Get Sexy With AMRAPs
AMRAP workouts have become increasingly popular thanks to their use in CrossFit. AMRAP stands for "As Many Rounds As Possible." Similar to a circuit, you pick your exercises, but instead of choosing how many rounds you'll do, you set yourself a time limit -- say 20 or 30 minutes. Then, you do as many rounds through the exercise sequence as possible in that time frame. AMRAPs are a fun way to train, particularly with friends, as they encourage competition and pushing yourself to work harder than you might otherwise.
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