{"id":182,"date":"2012-06-19T14:29:35","date_gmt":"2012-06-19T13:29:35","guid":{"rendered":"https:\/\/www.bulk.com\/uk\/blog\/?p=182"},"modified":"2022-07-26T08:46:05","modified_gmt":"2022-07-26T07:46:05","slug":"sun-time-beach-body-out","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/uk\/the-core\/sun-time-beach-body-out\/","title":{"rendered":"The sun has come out \u2013 is it time to get your Beach Body out?"},"content":{"rendered":"

Summer is finally here and, for many, a week or two lounging about on the beach isn\u2019t far off. But do you feel beach ready? Do you feel confident joining the swim short and bikini clad revellers knowing full well that 99% of the beach is envious of your physique?<\/p>\n

If\u00a0you’ve\u00a0bulked in the winter and are now in the cutting stage of your training, then now is the time to step it up a notch. If you\u2019re planning on dropping body fat and haven\u2019t started adjusting your diet and training, then today is the day to start!\u00a0 Of course, some will be far more focussed on strength than having sharp abs\u2013 in which case, you\u2019ll be at the beach looking big and strong!<\/p>\n

The first step when trying to gain \u2018beach envy\u2019 is to work out what you need to improve. Below are a few common flaws that are normally concealed in clothes but can be exposed in a pair of swim shorts (yes, swim shorts, no Speedos here!)<\/p>\n

Carrying too much fat<\/strong>:<\/p>\n

Having a lean muscular physique is an altogether different challenge to looking big in clothes. If\u00a0you’ve\u00a0been bulking, lax with your food choices or are naturally endomorphic, chances are you\u2019ll want to drop a few pounds before the summer.<\/p>\n

The main thing is to start now \u2013 you\u2019ve around 8 weeks until the beginning of August. At 1lb fat loss per week, that\u2019s over half a stone of fat that you can drop \u2013 revealing your hard earned muscle.<\/p>\n

Common mistakes are embarking on a drastic diet and losing muscle as well as fat. Try to structure your diet and training until your holiday, so you have clear and definitive targets.<\/p>\n

Cardio wise, consider combining high intensity interval training with the commonly used low intensity, longer duration exercise. Research suggests increased calorie expenditure and total fat oxidation, which is exactly what you\u2019re after.<\/p>\n

If you follow a sensible eating plan and increase your calorie expenditure, it\u2019s a case of being consistent with it. If your abs don\u2019t come through straight away, you just need to plug away at it and peel the fat away.<\/p>\n

Not enough muscle:<\/strong><\/p>\n

If you\u2019re a natural ectomorph or are new to training, then you may be more on the slim side. Realistically, you\u2019re not going to put on a huge amount of muscle before a summer holiday. However, if you\u2019re structurally small, even a couple of pounds of extra muscle will make a difference. While you may not see it so clearly in clothes you certainly will in swim shorts!<\/p>\n

If you\u2019re currently pretty lean, then consider bumping your calories and protein up and focussing on compound lifts such as bench\/squat\/deadlift\/military press. This may help you gain that little bit of extra muscle which will look all the more impressive in swim shorts.<\/p>\n

Weak calves:<\/strong><\/p>\n

Everyone has seen the guys with massive upper bodies and tooth picks for legs. If that\u2019s you, then the fashion of longer swim shorts will hide any lack of quad and hamstring development. However, your calves will be exposed.<\/p>\n

Although, for many, calves can be a very stubborn body-part that doesn\u2019t mean you should give up. Try training calves 2-3 times per week; focus on a full contraction with both high and low reps (high reps for standing raises and low reps for seated is a popular choice due to the types of muscle fibres in that part of the muscle).<\/p>\n

Weak back:<\/strong><\/p>\n

Most people tend to focus on chest and abs for holiday. While these are the \u2018show\u2019 muscles, your back is also important. Chances are, 50% of people will see you first from behind \u2013 wouldn\u2019t it be a bonus if they were already impressed before they had even seen your chest\/abs…and hopefully your handsome good looks too!<\/p>\n

Try incorporating a combination of deadlifts, with some rowing and some pull down exercises for overall back development. An example could be:<\/p>\n