Thursday, 7 April 2011

Beach body bible

Summer is coming. If your clients are looking for the Daniel Craig beach body or worried about getting into their bikini on their summer holiday, then this is the blog for you!
To get your clients’ beach bodies ready, they need to follow four simple steps:

1) Perform compound exercises
2) Increase their cardio
3) Eat a healthy balanced diet
4) And, most importantly, work hard!
Building skeletal muscle is half the battle. This will help to increase your metabolic rate and melt away the unwanted pounds. Squats, lunges, bent over rows, deadlifts, clean and jerks and bench presses are all excellent exercises for shedding fat and increasing muscle tone. Aim to be working out three to four times per week, performing three sets of 12- 15 repetitions with a minute’s rest in between exercises. 

Cardio is an important aspect of creating a beach body, as it improves muscle tone and burns fat. Start by choosing your client’s favourite cardiovascular exercise and performing it for three to four times a week for 30 minutes, increasing the time or distance slowly. Encouraging your clients to take part in sport is a great way to get gains in a fun environment.
You want to be pushing your clients lactate threshold; a great way to do this is interval training. This will improve their fitness and start to manipulate their metabolic rate. Interval training includes changing the pace and effort. This can be done on the treadmill by running at a pace clients are comfortable with, then increasing the pace to a workload that can only be maintained for a short period. Aim for two minutes at a comfortable pace, one minute at a hard pace for a 20 minute session.
Nutrition is very important in getting a beach body. You are what you eat. Try to follow these three simple steps to a healthier diet:

1) Reduce your clients’ intake of simple carbohydrate: chocolate, white bread, pasta, rice and cakes. Suggest they try to eat complex carbohydrate: wholegrain bread, rice, pasta, couscous and quinoa.
2) Ensure your client is eating five fruit or vegetables a day.
3) Stick to fixed meal times. If your clients get hungry between meals, then ensure they are snacking on healthy food.
I hope this helps, good luck!

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