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20 Minute Beach Body

Author: Taku

You can feel it all around you. The air is getting warmer, the days are getting longer, and summer is coming fast. Every year you tell yourself you want to be ready for the beach and every year seems to slip on by.

Well not this time. I am going to give you a full proof fitness plan that will have you ready for a bathing suit in no time.

For any fitness plan to work we need to address three basic components.

1. Strength Training

2. Cardio

3. Nutrition

The secret to gaining both strength and stamina simultaneously is in how you sequence your exercises. To gain maximum efficiency from the fitness portion of our plan we are going to combine number 1 & 2 above into one simple workout.

BEACH BODY WORKOUT

1.   Forward Reaching Lunge

2.   Jump-Rope / Run in place

3.   Push-up

4.   Hip Curl

6.   Lateral  Reaching Lunge

7.   Jump-Rope / Run in place

8.   T-Push-up

9.   Generic pills whithout prescription Bicycle Crunch

10. Reverse Lunge

11. Jump-Rope / Run in place

12. Side Plank

13. ¼ Sit-up

14. Squat-Thrust-Push-up & Jump A.K.A. Burpee

15. Jump-Rope / Run in place

16. Super-Man

As you can see this workout requires almost no equipment. Even the jump rope (which I do recommend) is not required for success.

PROGRESSION:

Train on three, non-consecutive days per week (ie: Mon-Wed-Fri or Tue-Thu-Sat).

During week one you will perform each movement for 15 seconds followed by a 15 second rest. Each week you add 5 seconds to the work portion while maintaining the 15 second rest period. By week ten you should be doing each exercise for 60 seconds  and resting for 15 seconds for a total of 20 minutes. For this workout, I want you to follow the progression outlined above, to the letter. Don’t skip ahead. If the beginning is really easy, enjoy it. You will be working hard soon enough.

Although exercise is a key component to getting the beach body of your dreams, when it comes to looking and feeling your best what you eat is just as important as how you work out. With this in mind I have created a simple eating plan that will work for anyone who actually follows it.

The nutrition component of our 20 minute beach body program is designed to manipulate your carbohydrate intake and follows a 5-days on 2-days off schedule. The days off may be fitted in at your convenience but weekends are probably best

In order for the transition to this diet to be smooth and relatively discomfort free, a lead in period of gradual simple, “carb” reduction is suggested. This is a fairly simple process, as follows:

The taper in:

Week 1. Diet plan only on Tuesday & Thursday.

Week 2. Diet plan on Monday, Wednesday & Friday.

Week 3. Diet plan every day except Wednesday.

Week 4. Diet plan Monday to Friday.

This should see you make a smooth, pain free transition into the amazing world of fat burning.

During a 48 hr period on Saturday & Sunday basically eat what you feel like, try to keep it fairly healthy but succumb to your cravings because Monday you get strict again. Below you will find healthy suggestions for meals, snack and drinks. Now, get to it!

WHAT SHOULD YOU DRINK:

1 - Drink 8-12 ounces of water at the start and end of each day.

2 - Drink 6 additional 8-12 ounce glasses of water throughout the day.

3 - Avoid or eliminate sugar and caffeinated beverages along with those containing artificial sweeteners.

4 - Appropriate drinks include: water, mineral water, herbal tea, green tea, caffeine free, natural, soft drinks, hot or cold water with lemon or lime.

5 – If you drink juice do so in small amounts and dilute with extra water.

6 - I do not recommend soda pop of any kind but if you must drink them, choose natural sodas that are caffeine free. I make my own “soda pop” by mixing fresh juice 50/50 with flavored, sparkling mineral water.

BEACH BODY DIET

Breakfast ideas:

1 - O.J. Smoothie: 1/2 cup Orange juice, 1 Orange (peeled), 3/4 cup water and/or ice, 2-1/2 tbsp Almonds sliced/or 1 tbsp flax oil, 30-40 grams Whey Protein.

2 - Blueberries Smoothie: 1-1/2 cups blueberries, 1/2-cup water and/or ice, 30-40 grams Whey protein, 2-1/2 tbsp Almonds sliced/or 1 tbsp flax oil.

3 - Eggs and Bacon: 1 whole egg, 3 egg whites, 2 Oz Canadian Bacon, I medium Tomato (sliced), 1 cup grapefruit sections.

4 - Cheese Omelet: 1 whole egg, 3 egg whites, 1-1/2 Oz Low fat Cheddar Cheese (grated), 1 grapefruit.

5 - Eggs & Fruit: 2 whole eggs, 3 egg whites, 1 Apple, 1 Orange.

6 - Canadian Bacon & Fruit: 4 Oz Canadian bacon, 1-1/2 Apple.

7 - Salsa & Eggs: 1 whole egg, 3 egg whites, 1 tbsp Low fat Cheddar Cheese (grated), 3 tbsp Salsa, 1 Tomato (sliced), 1-1/2 Orange.

Lunch ideas:

1 - Tossed Tuna Salad: Romaine or Red leaf Lettuce 1/2  Head, 1 Apple (cored & cubed), 1/2 cup Mandarin Oranges (soaked in water and drained), Water packed tuna 6 Oz (drained), 1tbsp Chopped walnuts, 3 tbsp Low-fat Mayo, 2 tsp Soy Sauce, 1 tsp Lemon juice.

2 - Egg Salad: 2 whole eggs + 4 whites (hard boiled), 1 green Onion (diced), Celery 2 tbsp (minced), Mayo low-fat 1-1/2 tbsp, Mustard 1 tsp, Salt & Pepper to taste, 1 Tomato, 1 Peach, 1 cup cherries or grapes.

3 - Chef’s Salad: Lettuce 2-1/2 cups (torn), Deli Turkey 2 Oz, Deli Ham 1 Oz, Hard Boiled Egg 1, Swiss Cheese 1 Oz, Cherry Tomatoes 4, Cucumber 1/2 (sliced), Salad Dressing 2 tbsp (your choice), 1 Pear or Apple.

4 - Chicken Caesar Salad: Romaine Lettuce 3 cups, Cooked Chicken Breast 4-6 Oz, Caesar Dressing 3 tbsp*, Parmesan Cheese 1 tbsp (grated), 1 Apple, 2/3 cup grapes.

5 - Chicken Waldorf Salad: Cooked Chicken Breast 4-6 Oz, Celery 2 tbsp (diced), Grapes 1/3 cup (sliced), Apple (diced), Walnuts 2 tbsp (chopped), Mayo low-fat 2 tbsp, Lemon Juice 1/2 tsp, Romaine Lettuce, 3 leaves.

*Caesar Dressing for one:

1 tbsp Olive Oil,

1 tbsp Red Wine Vinegar

1/2 tbsp fresh Lemon Juice

3 cloves garlic (crushed)

1 tsp Worcestershire sauce

1 tsp anchovy paste

1 tsp Creamy Dijon mustard

1/2 tsp pepper

Dinner Ideas:

Big Salad: Romaine lettuce, 1 cup (3 medium leaves), shredded.

Green peppers 1/4 cup, chopped. Radishes 5 medium.

Cucumbers 1/4 cup, sliced. Hard-boiled eggs 2, sliced. Feta

cheese 1 ounce. Dressing = your choice, 1-2 tablespoons.

Steak & Veggies: Steak (4-8 Oz) with veggies, salad & ¼ avocado.

.

Salmon & Veggies: Salmon (4-8 Oz) grilled, poached or baked with

veggies, salad & ¼ avocado

Snack ideas:

1 - Deli Meat Slices & Cole Slaw: Chicken or Turkey slices 3 Oz, Cole Slaw 4 Oz.

2 - Deli Meat Roll-ups: Chicken or Turkey or Ham 1 Oz, Swiss cheese low-fat 1 Oz, Apple or Pear.

3 - Tuna Salad & Apple: vardenafil style=”color: black;”>Tuna Salad 3 Oz, Apple 1 (sliced).

4 – Apple and hard boiled egg: 1 each

Liam Bauer

Liam “TAKU” Bauer, co-founder of Hybrid Fitness, is a strength and conditioning coach and fitness consultant who has been designing comprehensive conditioning programs for professional and elite amateur athletes as well as individuals of all fitness levels since 1988. Liam is a certified Conditioning Specialist and Certified Personal Trainer through the NSPA as well as a Certified Sports Performance Coach through USAW. During his career Liam has attained certifications from many of the top recognized leaders in the fitness industry including NSCA, ACE, YMCA, ACSM, ISCA and others. Liam currently works full time training individuals privately as well as acting as a fitness consultant and advisor (via the internet) to fitness enthusiasts, professional fighters and martial artists, as well as police and elite tactical officers all over the world. Liam is also a frequent lecturer and guest speaker at seminars around the country. To arrange a consultation or for more information on lectures contact Liam at: taku@hybridfitness.tv

Visit TAKU’s website: www.hybridfitness.tv

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