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Home > Beach Body Babe Workout
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Beach Body Babes
 Summer is coming up and it’s the time of year that most women over 16 hate because it means that you need to shed those sweaters and jackets for tank tops and spaghetti strap shirts. Halters and bikinis will replace hoodies, and scarves, and the world will see what you have been hiding under all of those layers. But you are in luck. You do not have to be embarrassed about what is under your clothes anymore. All it will take is a little hard work, and some discipline, and you can have that beach ready body in time to wow your friends and get the attention of everybody on the beach. And not by being the person that everyone is glad they are not. Just keep on reading and you will see how you can accomplish your goal of having that perfect beach babe body. Or at least perfect for you.
This is not a quick fix solution. This will require you to make some changes to the way you live your life. However the alterations you make I hope will stick with you and help you lead a more active, healthy and productive life. And will give you the body that you didn’t know you could have. You do not have to turn into a gym rat to get these results.
 All you need to do is cut some things out of your life and add a few things in place of them. You will need to put down the chips and soda (initially) and replace them with healthier options. Keep a positive attitude throughout, and remember that you will not see results right away, what you are doing is sculpting yourself a new body, but if you stick with it you will be happy with the final product, you. It is like the famous Renaissance sculptor Michelangelo used to say about carving from a block of marble, “I am not carving a statue, I am removing the pieces of marble that are covering up the statue that is underneath.”And it takes time and skill to remove those layers.
There are some rules you will need to follow if you want this to succeed. First things first, no scales. Scales are not your friends. You will be replacing fat and its place putting muscle. Muscle weighs more than fat and you will only get frustrated if you rely on the scale to determine your success.Second, you must not compare yourself to women on magazine covers or to women you see in movies. Those women are hot! It is their job to be hot and everything they do is to make sure they get top dollar. Genetics, luck, airbrushing, and surgical enhancement play a large role in why they look the way they do. They are super models. Not just regular models but super. Maybe they don’t sport capes and fight evil, but they are pretty good at what they do. But remember even superman if he returns to his home planet is just a regular man. You don’t live with supermodels, you are not competing against supermodels, so don’t worry about them. You are concerned with your body and your shape, so just focus on that. Third, you have to eat. Eating is fun. I don’t know why so many women are afraid to eat. The idea of starving yourself actually makes you fatter and packs on the pounds even more. In order for your metabolism (the rate at which you break down food and convert calories to energy) is dependent on how often you use it. If it is constantly being used, you will constantly break down the calories and turn them into energy. It’s a win/win situation.You will have more energy and you will lose weight.
Another thing you need to do is you need to set a goal. I like to use an article of clothing I have purchased to be my “carrot.” I like to use my clothes as a measure of how well I have done. I know how clothes fit me or as the case may be, don’t fit me. I know how a certain pair of jeans should fit and so I use them as my yardstick to determine if I am reaching my goal. It is important to be realistic with your goals though. If you are a size 16 and think you are going to fit into a size 6 in a month you are lying to yourself and quite possibly delusional. Create goals that are obtainable otherwise you are setting yourself up for failure, and will give up and not achieve what is possible. We have all done that before, and are probably not eager to repeat that process.
 You need to change your diet. You need to read my article about diet to become more familiar with how to effectively get all you can from the food that you put in your body. But very quickly, you will need to learn about protein, fat, and carbohydrates, and include them in all of your meals. You should be eating 200 to 300 calories every 90 to 120 minutes. Snacks such as cut veggies, nuts, fruit, and meats can be awesome to hold you in between meals. Get rid of sauces, dips, frostings, and cheeses. They are indeed yummy, but they are the reason you can’t seem to lose that sweater of fat that constantly rides over your belly. Also try not to eat 3 to 4 hours before bedtime. I go to bed at midnight, so I usually don’t eat after 8-830.You want to go to bed a little hungry so your body burns the calories you have eaten rather than storing them as fat (energy for your body). It is very analogous to saving your money. A few dollars here an a few dollars there don’t seem to make an impact in the short term. But over the long haul you will be surprised to discover how much money you have indeed saved. Calories, just like pennies, add up.
 You will need to drink 10 10oz glasses of water a day at least. Replace your morning and afternoon cup of coffee with water. E Exchange soda and other soft drinks for water. A glass of juice in the morning won’t kill you, but it is better to get your fix from an actual orange rather than drinking just its juice. You get fiber from eating it, and the act of chewing will actually take an edge of your appetite. You need to keep your consumption of alcohol and tobacco products to a minimum. Zero would be best, but let’s face it, not always possible, and for the first month or two this is an important step. You can slowly reintroduce them into your diet once you have hit your goal and have maintained it for a while. That is another important point. Just because you reach your goal does not mean you can stop. I have run many races, and being able to see the finish line and crossing it are two different things. Once you reached the goal you are trying to achieve, the next step is maintaining it. It is easier than achieving your goal, but it requires constant up keep. You will not mind this because your entire attitude will have changed and your body will no longer be your enemy, but your power plant of energy and a source for fun.
 It is important to sleep. This is the same thing I wrote in my article Your Body, Your Temple. Nighttime is a time for your body to rest and recharge. If you don’t give it time to do this it breaks down more easily, will not have the energy to break down fat, and will ultimately wind up preventing you from reaching your goals. Think of your body like the cell phone you forget to charge daily. It works fine for the first few hours, but when you need it later in the day, it won’t work. It’s out of juice. If you don’t sleep and try to burn the candle on both ends on a regular basis, when you need your body the most, it will be out of power and won’t work. Sleeping is when all of the work that you have done at the gym pays off. This is when your body recuperates, reconstructs and shapes your body the way you are training it to look. Don’t take this step away.
You will need to dedicate an hour a day, 5 days a week if you are going to do this. If you don’t have the time, then you are not committed to the goal of getting a beach body. There are no shortcuts; there are no quick fixes. If you truly want something, you will make the time to do it. You will be happy you did. You will not need to spend tons of money on gym memberships and personal trainers. Most gyms offer really cheap membership dues and personal trainers are a thing of the past. If you take the time, the Internet will provide all of the necessary training videos and help you can possibly need. I prefer to use youtube.com, but if you find a better site with instructions, by all means use it. Follow the schedule. Once you have gotten it down and really start understanding your body, you can tweak it however you see fit.The next steps in the progression are up to you. This work out routine is designed to target the areas women care most about, your butt/legs, your stomach, and your arms. I don’t know about you, but it is a real turn off when a woman stops waving her hand at you but her arm continues the movement for 5 seconds afterwards.
Beach Body 7 day Routine:
Day 1-Legs
 Warm up and stretch
a Barbell Squats
b Ball squats
a Weighted step ups
b Curl press
a Bench dips
b Dead Lift
a DB Rows
b Standing Calf Raise
stretch
Day 2-Upper
Warm up and stretch
a Cable Pull downs
b Bench flys
a Push ups
b Kettle squat raise
a Overhead extensions
b Back extensions
a Reverse crunches
b DB stand ups
20 minutes cardio
stretch
Day 3 -Day off
Rest
Day 4-Core
Warm up and stretch
a Romanian Dead Lift
b One Legged standing bent DB row
a One Legged curls
b Kick backs
a Squat on ball
b Side to sides -bench jump (25 seconds)
30 minutes of cardio
stretch
Day 5-Legs
Warm up and stretch
a Incline Leg press
b Bent over side raises
a Weighted lunges
b Standing overhead extensions
a Hamstring leg curl
b Pull downs
a DB Side raises
b DB curls
a Reverse crunch
b Inclined sit-up
stretch
Day 6-Day off
Rest
Day 7- Core
Warm up and stretch
a Push ups
b Kettle squat raise
a Romanian dead lift
b Triceps cable pull down
a Weighted side bends
b Side to side-bench jump(25 seconds)
30 minutes of cardio
stretch
a,b denote super sets. All of your exercises will be done in conjunction with another. You do one and then you immediately do the other, then you rest between 60 and 90 seconds before repeating. You want to use weight that is challenging but not overly heavy. Start with 5 to 6 pound weights. You can always add weight later. You should feel the weight, but it should not make you struggle until the 10th to 12th rep. You want to do 12-15 reps per set. Anything less than that, and you are not properly working your body enough. Your goal is not to get muscular, but to gain muscle tone. This will slim you down and tighten your body to give you that perfect beach look that will make you look good and feel confident when you shed your winter coat for a bikini and some sunscreen.
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