How to have the perfect body to go to the beach

Whether you want to lose weight or want to have a toned body, having the perfect body to go to the beach also needs a little effort and perseverance. This article will show you how to get in shape without fasting or torturing yourself. Warning: you may even find it interesting in the process.

Table of Contents

Set goals

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Locate the problem. Be honest. Do you really need to lose weight to be healthy? Your weight is already within a healthy range, but you still want to lose a few pounds and get in shape? Are you underweight? Answering these questions will help you determine the right diet and exercise routine for you.

To lose weight, you definitely have to change your diet. Exercise will aid in weight loss by boosting metabolism. ^{[1] X Research Source}
If you just want your body to be toned, you need to focus on exercising and maintaining your calorie intake.

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Take body measurements.

If you don’t know, you need to start measuring from the height.
Use a tape measure to determine the circumference of the area(s) to target: biceps, chest, waist, buttocks, and thighs.
Weight. For the most accurate measurements, you should use an electronic scale and weigh yourself in the morning before eating.

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It is BMI (Body Mass Index) to determine ideal weight.

BMI measures body fat based on height and weight. This index is used to help you determine the ideal weight for your height.
Calculation can be done manually or using an online tool such as BMI Calculator. Either way, you’ll need your height and weight measurements. Use the following formula: Weight/(Height in meters x Height in meters).
Caution: Because muscle weighs more than fat, the BMI formula will overestimate fat gain in people with low muscle mass, and overestimate fat in people with high muscle mass.

Lose weight: Do cardio

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Start jogging, slow jogging, walking uphill, cycling and/or swimming regularly. These and many other cardio exercises will help burn calories, speed up your metabolism, and improve your heart health.

Do 30 minutes of cardio, at least 3-5 times per week.
If you are a member of the gym, you can work out with the Elliptical machine, bike or other cardio equipment available at the gym.

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Try different exercises to find the right one. Not everyone likes to run. So you should try different exercises and stick with the one that you like best. This way, it will be easier for you to persevere in your practice.

Toned body: Exercises for toning muscles and lifting weights

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Try yoga and/or pilates. Both of these exercises help to tone and strengthen the body. This is the ideal exercise for women who want to have long, lean muscles and are afraid of becoming “big”.

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Target the core muscles. The exercise below will help you feel the core as being burned:

Belly sticks. Try crunches with your legs extended straight in the air. To avoid back pain, you should try crunches with an exercise ball.
Raise your legs.
Plank. Hold the plank position for 30 seconds to 1 minute. Remember to keep your body in a straight line and your hips not to drop.

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Aim for the legs. Try the following exercises:

Squat (thigh load)
Burpees
Lunge (stretch legs). Hold 2 to 3 kg dumbbells in each hand to add more weight.
Work out with the bike or elliptical machine in high resistance mode.

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Aim for the arm.

Practice push-ups. If you can’t do push-ups, you should try a modified version of push-ups, keeping your knees on the floor.
Use a chest press or shoulder press.
Free weight lifting. If you want to build big muscles, you should lift heavy weights several times. If you want to build lean muscle, not bulk, you should lift lighter weights and more reps.

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Join an exercise class to tone your body. Most gyms have classes that help tone specific areas of the body, such as the abs.

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Consider working out with a personal trainer to focus on problem areas. A personal trainer will guide you in the right direction, avoid injury, and help you stay motivated.

Eat with science

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Reduce calorie intake. The most effective way to lose weight is to reduce the number of calories you take in during the day. ^{[2] X Research Source}

The amount of calories you need to lose weight will depend on your weight and height. To determine your ideal daily calorie intake, you can use an online calorie calculator or talk to a dietitian.

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Write down what you eat. Did you know that people who keep a food diary lose more weight than people who don’t? ^{[3] X Research Sources}

Remember to keep a record of all the drinks, dips, and dressings you eat when calculating your calorie intake. You’d be surprised at the amount of calories from these foods in your diet.

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Eat lean protein. Chicken and fish are high-protein foods that help you feel full faster. If you are a vegetarian, you can try tofu, eggs and Tempeh sauce.

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Cut down on empty carbohydrates like bread, pasta, and rice. If you eat these foods, choose one made from whole grains.

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Eat lots of vegetables. Vegetables are rich in essential vitamins, which keep you full and improve your skin (an equally important part if you’re going to the beach!)

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Avoid junk food and sweets. If you have a sweet tooth, choose healthy foods like fruit, peanut butter, honey, and dark chocolate to quench your cravings.

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Avoid alcoholic beverages. Alcoholic drinks contain more calories than you think; Some cocktails contain up to 700 calories. ^{[4] X Research Source} If you drink, you should choose red wine. For mixed drinks, you should choose soda water instead of tonic drinks or soda tonics that contain a lot of sugar.

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Drink a lot of water. Staying hydrated helps prevent many health problems, from headaches to kidney stones. Drinking water helps to beautify skin, improve energy levels and even help you feel full between meals. Start taking a sip of water!

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Don’t skip breakfast. A healthy breakfast is a great kickstart to your metabolism and provides the energy you need throughout the day. Remember that the earlier you eat breakfast, the more time you have to burn calories.

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Avoid eating late at night. Metabolism slows down significantly when you sleep. Therefore, do not eat right before going to bed.

Stay motivated

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Find a friend to exercise or diet with. The two of you can compete, share tips, and encourage each other when you’re feeling unmotivated.

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Join a weight loss group. There are many online communities that help you track your weight loss and meet people who can share your own tips and advice, and encourage each other.

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Buy a bathing suit and hang it somewhere in your home so you can see it every day. The bathing suit will remind you of the benefits that await if you work out hard.

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Remember why you started. Having the perfect body is very difficult. If you feel like giving up, try visualizing yourself after achieving your goal and feeling proud afterward.

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Give yourself a break from time to time. If you torture yourself too much, you will easily want to give up, that is human nature. So, if you are too hungry for a piece of cake, you can cut a small piece to enjoy. Allowing yourself to overeat will only make you binge eat later.

Follow the process

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Continue to weigh your body weight and take body measurements.

Do not weigh yourself daily . This habit will make you angry. Weight will naturally fluctuate from day to day, partly due to weight gain from water.
Remember that muscle weighs more than fat. If you exercise a lot, you will probably gain muscle. So body measurements are more important than numbers on the scale.

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Take “Before and After” photos.

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See if the clothes fit you. If you have a pair of jeans that are a bit small, you can try them on after a few weeks of diet and exercise. The scale may be wrong, but the clothes are not.

Advice

Learn to distinguish between hunger and cravings. Ask yourself: should I eat a piece of fruit now? If the answer is “no,” then you’re probably just craving something. If you are really hungry, a piece of fruit is already great.
If you feel hungry, you can drink a full glass of water and wait 10 minutes before eating. People often confuse thirst with hunger.
Define body shape. If you have an hourglass figure, you will still have an hourglass body after losing weight. Focus on improving your body instead of dreaming of someone else’s body.
Do not look to cigarettes or drugs to have a slimmer body. They only help to a certain extent but adversely affect metabolism, breathing, nails, skin, hair, motivation, discipline, happiness and other important aspects, so generally completely destroys your purpose.
If you’re bored with your workout and know you’ll feel guilty about skipping it, you can try something new and exciting. Learn to rock it around your waist or play with babies near you. Children also help people who want to burn calories (have you ever wondered why your neighbor eats so much and is still slim?)
Eating more fruit and exercising in the morning helps to lose weight faster.

Warning

Don’t exhaust yourself while exercising. Measure your heart rate and determine your limits.
Consult your doctor before starting a new diet or exercise regimen.
Be sure to use proper exercise equipment to avoid injury.

Steps