Top 5 – Reasons why you haven’t hit beach body form
I hate to state the obvious but McDonalds isn’t going to cut it for you if you want to look good in red speedos! In all seriousness, if you don’t get the results that you want, your diet is the first thing you should look over.
If you want to gain lean muscle you need to supply your body with excess of nutrients. 500 calories excess with a protein intake of 1.5-2.0g per pound of body weight is a good starting point. The same principles are applied if you want to lose weight and maintain your muscle mass. Just apply a deficit of 500 calories. Life can be easy if you let it.
There are a lot of people out there finding it hard to create and follow a diet plan. My advice is to hire a personal trainer and get a plan that is customized for you. Then you can just focus on execution, knowing you got the strategy pinned down by an expert.
After diet and exercise your recovery is one of the most important factors for your progress.
When you train hard and put a lot of stress on your body, you force the body to adapt to the conditions it experiences. Our body is built to adapt, and more often than not it will. However, the body does need to rest in order for this adaptation to take place.
Your sleep does not only give the body the condition to perform at your best the next day, it also affects how your testosterone behaves the day after. Too little sleep has been shown to have an adverse effect on our testosterone levels the following day.
I’m sure you have heard it a thousand times already “Get 7-8 hours of sleep”. That’s not a bad piece of advice!
Have you ever been at the gym and seen someone lying on a Pilate’s ball with pink dumbbells waving for their life and also has a rubber band attached to their feet’s making “eights” in the air?
Wooha! Sadly, training like that is most likely not getting you closer to your dream body! Yes, there are always some exceptions to the rule and the Pilates ball and the rubber band could benefit you if you have injuries or bad mobility and if your goal is getting a better mobility but, that’s another topic.
Stick to heavy compound exercises like military presses, bench press, squats and deadlifts. Thirty sets of biceps curls are not going to form a super body! And don’t let me catch you as much as looking at the PINK PILATES BALL!
This point is especially aimed at women of all ages.
Men tend to be more aggressive in the gym. they seek big muscles or strength which often leads automatically to lifting heavy.
Women however are afraid that they’ll get big muscles and instead spend hours on a
cross trainer or treadmill it seems.
This is obviously not true for all women, but most of you have never been in the free weights room for more than the colorful dumbbells and the pink Pilates balls. (At least it’s true for most gyms I have been to)
You will never succeed to build a solid round bum on a cross trainer.
It doesn’t matter if you live at the gym 24/7. The main thing you do on a cross trainer is burning fat, which in itself certainly is part of what you seek but when the fat is gone it will still be the muscle that determines how your butt looks. A small undeveloped gluteus maximus becomes a flat butt when all the fat is gone. It’s the muscles under the fat that determines the form. You need to shape your bum and it’s done with HEAVY WEIGHT TRAINING!
Clearly defined goals you can measure will help you on your journey. They will guide you on the way, and you can take pride in the achievement of those goals once they’re reachd. Goal setting is used by all the top-level athletes, successful business-people and achievers in all fields. Setting goals gives you long-term vision and short-term MOTIVATION.