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How to get a beach body in 21 days in 3 steps

We know the term “beach body” is entirely arbitrary and everyone has their own definition on how much definition it takes to be defined as a beach body. Whether you just want to lose a little bit of the jiggle or get a toned six-pack, we’ll show you the steps that can propel your forward on your quest for the summer body you desire. It takes 21 days, approximately, to form a habit. So if you follow your routine and steps we’ve outlined, you’ll develop great new habits and an overall healthier lifestyle. It’s not going to be an easy path, but with proper motivation and information it is entirely possible.


  1. Set your goal

Here’s the deal:

Just because we can’t put a definition on beach body doesn’t mean you shouldn’t. If you want to strive for your beach body, you have to not only imagine it in your head, but make it a tangible goal with numbers attached.

Want to be toner? Lose fat. What to get washboard abs or a six-pack? Lose fat. No matter your goal and where your fitness level is, we’re almost entirely sure that your goal will involve losing fat. Contrary to popular belief, measuring your weight isn’t a great indicator of fat loss. While you burn fat, you can also be gaining muscle, which weighs more than fat. So even if the scales say you’ve gained weight you may be making progress toward your goal.

A great way to measure progress is to measure your body fat by using body fat measuring calipers. The higher your body fat percentage, the easier it is to lower it initially. For example, if you are at 25% body fat, you can safely lower your percentage by around 2% every two weeks if you are extremely dedicated.

After the 21 days:

The best way to see if you met your goal is to look in the mirror and see if you’re happy with your body. If not, keep going. If you are, keep going to maintain it. Even when you’ve met one goal, you should set another. Complacency leads to relapse. Use it or lose it, basically.


  1. Make a routine and follow it

To be successful, you’ll have to literally eat, sleep and breathe fitness. The two main components to transforming your body are your diet and workout routine. A synergy between the two will be optimal and allow you to reach your goals much more quickly.


You’ve probably always heard people tell you to “eat clean” but what exactly does that mean? I guess it’s time for a mini-list then

  1. Avoid processed food – this is usually the food you can buy in the grocery stores with the colorful fancy packaging. If there’s a long list of ingredients that you can’t pronounce in it, you should steer clear. Most fast food is also considered processed food and contains an overdose of bad fats and sodium.
  2. Cut down on the saturated fat – we mentioned bad fats and saturated fats are exactly that. Saturated fats are generally found in red meats, butter, cheese, etc. You want to ditch these for quality healthy fat that raise your good HDL cholesterol. You can find these in olive oil, nuts and avocados.
  3. Basically anything on this list of healthy bodybuilding food is good.
  4. While we’re on the topic of good food, here’s a list of food that you should eat before and after working out.
  5. Finally, we know it might be rough, but you have to lay off the booze. It’s empty calories and also dehydrates you. A glass of wine a day is fine but you should avoid those blackout nights if you want to get your beach body in a timely manner.

While it is great to eat clean and healthy foods, you don’t have to eliminate everything you love from your diet. The key is moderation, but don’t reward yourself after ever workout with a donut or sweets. If you completely abstain from the foods you love you’re likely to binge so do allow yourself to eat what you like occasionally.


Working Out:

We can’t give you a be-all end-all workout that’ll launch you to the body you want. Everybody and every body is different so we can’t just give you a one routine fits all workout plan. We highly recommended that you find a certified trainer to help tailor a workout. If you don’t want to go the trainer route, we do have some general tips.

  1. Fat burning – While it does and probably will lead to weight loss, fat reduction is probably a better term and what you should be aiming for. Cardio machines such as treadmills and elliptical are good for pure fat burning purposes.
  2. Burn and tone – They may not burn as quickly or be as fun as a treadmill or elliptical, stepmills and rowers are monsters in term of both fat burning and strengthening. The stepmill will help tone your legs while the rowing machine will build some definition in your arms, core (including abs) and legs.
  3. Build some strength – Cardio is a vital aspect to getting the body you want, but it definitely can’t be done as well without some strength training. Using free weights to train functional muscles will not only help with definition, it’ll make your everyday life that much easier. If you want to specifically isolate certain body parts, weight machines will be your best bet.


3.    Believe in yourself

Yes, we went there. Outside of all the dieting and working out, you have to remember what you’re doing this for. Find your motivation, remember your motivation and allow it to help you push through the rough times. If this were easy, everybody would be doing it. It’s not going to be a cakewalk (especially since you can’t have cake) but the rewards will be more than worth it. You’ll be able to proudly look in the mirror and visibly see the results of your labor. You’ll also live longer which is also a nice little perk.

Whatever your perfect beach body looks like, just know that it is humanly possible to reach your goal. We hope that these tips and guidance can help you on your way to frolic in the water and build castles confidently.

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