Everyone has a different body beauty. This means that you can show off your perfect body while relaxing on the beach with just a swimsuit. However, for those of you who want to lose weight or build muscle before styling on the beach, decide which body part you want to perfect. Set realistic practice goals and then make a plan to achieve them. No matter what goal you set, you can look great on the beach by working out certain muscle groups, eating foods that don't cause flatulence, and choosing the right swimsuit.
Step
Method 1 of 4: Follow a Diet that Prevents Bloating
Step 1. Drink at least 8 glasses of water a day to keep the body hydrated
You seem fat if there is retention of body fluids due to dehydration. Avoid this by consuming approximately 2 liters of water per day and maintaining health.
Bring bottled water every time you exercise or relax by the beach
Step 2. Increase fiber consumption so that the stomach does not bloat.
Eat foods and fruits high in fiber to improve digestion and prevent flatulence, such as raspberries, strawberries, oranges, and bananas. Replace refined grains with whole grains, such as brown rice, quinoa, and rye.
- Meet your fiber needs by eating vegetables and legumes, such as green beans, split peas, and lentils.
- High-fiber foods make you feel full longer so you don't feel like snacking.
Step 3. Get used to eating 3 times a day with a balanced menu
Even if you want to lose weight, don't neglect your eating schedule. Make sure the metabolic process continues by eating nutritious foods 3 times a day according to daily calorie needs. Instead of overeating for dinner, avoid consuming calories after 3 p.m. Make sure you eat 400-500 grams of fruits and vegetables throughout the day and eat whole grains.
- Don't indulge in sugary snacks or meals if you wake up in the middle of the night.
- Keep a diary to record your daily calorie intake.
Step 4. Eat more protein to accelerate muscle growth
Increase your protein intake if you exercise frequently. At every meal, increase your protein intake by eating fish, eggs, poultry, lean red meat, and legumes. To increase protein intake, take supplements in the form of protein shakes or protein bars, but choose ones that are low in fat and low in sugar.
Soybean-based foods and beverages and low-fat milk are beneficial sources of protein
Step 5. Don't drink beer, wine, cocktails and carbonated drinks
So that the dream of having an ideal body can come true, avoid alcoholic drinks because they contain lots of calories and sugar. Also, don't drink sugary sodas or refreshing solutions, as carbonated drinks can trigger flatulence.
Opt for herbal teas, such as ginger tea or chamomile tea to prevent flatulence
Step 6. Avoid sodium and foods that produce gas when digested
Do not eat foods that contain a lot of sodium so that the body does not retain fluids. Although nutritious, avoid fruits, vegetables, and legumes that produce gas that causes flatulence, such as broccoli, kale, legumes, onions, apples, and dairy products.
So that the stomach is not bloated, consume cucumbers, bananas, papaya, asparagus, and dark green vegetables
Method 2 of 4: Exercise
Step 1. Do high intensity interval training (HIIT) to lose weight
This workout consists of several short alternating sessions of high-intensity and moderate-intensity cardio. Do warm-up exercises for about 5 minutes using 20-30% of maximum strength. Increase the intensity of the exercise so that you need to exert 80-90% of your maximum strength for 1 minute. Then, lower the intensity of the exercise to about 50% for 2 minutes. Continue alternating 1 minute high-intensity and 2-minute moderate-intensity exercise for 30 minutes then end with a cool-down workout.
- You can practice HIIT using a treadmill or your body weight as a weight.
- Find out how to practice HIIT online or hire a fitness trainer.
Step 2. Tighten your abs by practicing core strengthening
You don't need to have six pack abs to be beach style, but a flat stomach makes you look more attractive. For that, make it a habit to train this muscle for a few minutes every day, for example by doing crunches, cycling, and practicing plank postures. Also, do leg lifts and flutter kicks while lying on your back on the floor.
- You can work your core muscles at home or join a class at the gym to be more motivated.
- Make modifications so that this exercise is also beneficial for increasing the oblique muscles.
Step 3. Do weightlifting and strengthening exercises to tone your arm muscles
Choose 3 or 4 movements to train the arm muscles you want to build and then do them every day, for example push ups or pull ups. Also, do bench dips to tighten your triceps while placing your palms on the floor or a long bench behind your buttocks and then lowering your upper body up while bending and straightening your elbows. Alternatively, do bicep curls while holding dumbbells.
For men, do the bench press to train the pectoral muscles and arms
Step 4. Train your glutes by running or do squats and lunges.
Set aside time each day to do squats, jump squats, lunges, leg raises, bridge postures, and other movements that are useful for increasing and tightening the buttocks muscles.
You can train your glutes and legs by cycling or practicing yoga
Step 5. Get in the habit of walking or using stairs to tone your leg muscles while burning calories
The more often you move, the more leg muscles are trained and calories are used. Get in the habit of walking 10,000 steps every day. Instead of using an elevator or vehicle, get to your destination on foot or up and down stairs.
- Use an app or electronic device to count steps and track your progress.
- Leave your seat and walk around as often as you can. While watching TV, take time to get up to move your body or do some light stretching. You can dance at home to burn calories while having fun.
Method 3 of 4: Skin Care
Step 1. Use a sunscreen that contains at least SPF 30 to protect your skin from the sun
Before sunbathing or swimming at the beach, apply a broad-spectrum sunscreen on sun-exposed skin. Choose a sunscreen with an SPF (sun protection factor) of 30 or more. Apply sunscreen every 2 hours or after swimming.
Protect your skin from ultraviolet rays before you go to the beach because sunburn has long-lasting effects
Step 2. Exfoliate your body and legs to remove dead skin
Use a body scrub or soap containing a scrub to exfoliate dead skin. If your feet are dry and callous, use a pumice stone or an exfoliator to smooth out rough skin. After exfoliating, apply moisturizer to keep skin soft and elastic.
For women, apply brightly colored nail polish to make your appearance more attractive
Step 3. Trim unwanted hair
Women who want to have silky smooth skin need to take the time to shave, wax, or apply a pre-shave cream to remove leg, pubic, and underarm hair. For men who want to appear diligent in taking care of themselves, cut or shave facial hair and unkempt fur.
Men should trim armpit hair so that it is not visible when the arms are lowered
Step 4. Use a product to darken skin tone without being exposed to ultraviolet light (self-tanner)
If you want to lighten your skin tone in no time, head over to a salon for a spray tanning after consulting a specialist and finding out the color that's right for you. Alternatively, buy a product to do your own tanning and then use it according to the instructions for use. Apply the product daily until the skin color turns brown as desired.
- Exfoliate your skin before tanning to get the desired results.
- Do not use a tanning bed or bask in the sun. The harmful ultraviolet rays emitted from tanning beds and sunlight can trigger permanent skin damage.
Step 5. Use body shaping gel to tighten skin and muscles
If you want to look slimmer and more muscular, apply a bodybuilding gel or serum to your skin. Look for products that contain caffeine, creatine, vitamin C, soy protein, and other ingredients that reduce inflammation and increase collagen production.
This product does not reduce fat or increase muscle so it is more beneficial for people who are lean
Method 4 of 4: Look Great on the Beach
Step 1. Wear a favorite swimsuit that makes you more confident
Remember that you don't need to diet or exercise to show off your ideal body while relaxing on the beach. You just need a swimsuit, beach and confidence! Look for a swimsuit that fits your body size, accentuates your attractive body parts, and covers the parts of your body that you want to hide. Choose a brightly colored or patterned swimsuit that you like and put it on before going to the beach.
- If you don't want to change at the beach, wear a bathing suit from home.
- Don't forget to bring sunglasses.
Step 2. Bring a long shirt or cloth to cover the swimsuit
Men may wear sleeves or sleeveless shirts. Women should layer their swimsuits with long, loose-fitting blouses, sleeveless shirts and shorts, or tie a sarong around the waist. Choose a material that dries quickly in case you wear it with a wet swimsuit.
- If you're going to be out in the sun for a long time, choose outerwear that protects your shoulders from the sun.
- Don't wear clothes that make you look fat. Choose outerwear that is sexy and comfortable to wear to keep you stylish all day long.
Step 3. Maintain good posture so that you look attractive and feel confident in your swimsuit
You will not feel proud even if you have an ideal body if you always bend over. Whenever you walk on the beach, make sure you keep your body and head straight while looking ahead. Relax your shoulders and pull them back so that your chest is slightly out.
- In addition to looking cool when wearing a swimsuit, the ideal body makes you feel proud.
- If you're still in doubt, imagine you're a celebrity vacationing on a private beach!
- Before going out in public in a swimsuit, practice some sexy poses so you can style yourself while lying on a towel, relaxing on a bench, or socializing at a beach party.
Step 4. Exercise while you are at the beach
Even if you want to relax while lying on the sand on a towel, take the time to burn calories and work your muscles. Invite some friends to play beach volleyball. If you like activities in the water, take time to swim, practice standing on a paddleboard, surfing, or diving. You can take a leisurely walk or jog along the beach if you want a practical workout.
By exercising, you will focus on the fun things at the beach, rather than on appearance. In addition, you feel happy because you are progressing towards achieving your goal of having an ideal body
Tips
- Make sure you get a good night's sleep because you need to rest in order to lose weight and build muscle.
- You can swim, practice yoga, or practice Pilates if you want to work your muscles thoroughly.
- Determine your body shape. If you currently have a pear-shaped body, your body shape usually doesn't change even if you lose weight. Focus on yourself, instead of wanting to be in shape like everyone else.
- Talk to your doctor before changing your diet or starting a new physical exercise program.
