Pool parties, beachfront
vacations, and water park adventures…ahhh the joys of summer are almost upon us,
and while it’s synonymous with relaxation and fun, for most people, it’s also
another source of stress! Short shorts, arm-baring tops, and the dreaded
beachwear come to mind.. But don’t worry! There is still plenty of time to shed
a few more pounds before entering the plane to my vacation destiny UAE in
September.
By combination of a sophisticated and calculated meal plan with an
intensive exercise program, my metabolism should rev and keep the energy high
to see the desired results!
I would like to explain you my specific plan for my 100 days vacation
countdown:
Strength training is essential for losing weight and
staying fit. It helps me to build lean muscle, which boosts my metabolism, plus
it tones up those problem areas.
My head-to-toe sculpting routine is designed to completely reshape my
entire body. I do the two-split workout (push- and pull- workout plan) 2 times
each week (I also make sure to rest 1-2 days in between). For extra calorie
burn, I do some HIIT by moving quickly from one exercise to the next or add
some Jumping-Jacks or Jump Squats in-between in order to keep my heart rate
elevated. Further I change up the workouts as getting stronger, moving from light
weights to heavier weights over time. This should help me continue to see
results!
Cardio Program: My weekly goal is to run 10 miles. As
I´m currently out of practice of running a longer distance, -some of you might
remember my participation in my first half marathon (B.A.A. Half Marathon 2013
in Boston, MA, USA) - I split these 10 miles in 2 times á 5 miles per week. I do
this by varying the type of training: If
I go running hard and fast, I also add in some low intensity mileage, if it's
the other way around I try some tempo or speed work to burn the calories.
Nutrition: I eat well-balanced
meals, whose macronutrients are nutrient-timed:
This assumes I plan out my meals and snacks – pretty much an essential
component to reaching the beach body goal.
For breakfast I normally eat 1 slice of full wholemeal rye or spelt bread, with
no-fat cream cheese (instead of margarine or butter) and some slices of
turkey-/chicken breast…. Sometimes with a topping of some cucumber and lettuce
leaf. Along with it, I eat 1 middle-size apple and drink my first latte
macciato (skim-milk with an espresso shot – without sugar!). Normally this
high-carb breakfast keep me sated until lunch.
After three hours there´s time for my first snack: a protein shake with
a mixture of milk and water. My protein powder is currently ONE WHEY ISOLATE
from FITNESSGURU, flavor ‘Rocky Road’.´
My protein source for lunch is mostly lean meat (like chicken or turkey
breast or beef tenderloin) or fish (salmon or tuna) with a lot of vegetable,
which contains no starch (no carrots, no beans, no peas, but broccoli, spinach,
pepper, tomatoes,…). Only on training days I add a small portion of brown rice
or natural potatoes as carbs.
In the afternoon I drink my second protein shake, but it contains more
water than milk.
After work it’s time for my workout.
And finally for dinner I eat a protein and vegetable combo. This could
be a hugh salad bowl with chicken-breast, or homemade zucchini spaghetti with
Bolognese (low-fat beef ground meat with sieved tomatoes), or just scrambled
eggs (1 egg and 4 egg whites) with tomatoes.
What else?
As I´m a long-distance student and also working full-time in the middle
management of an international company, the daily stress level isn´t at a
normal range. To improve my antioxidants I take daily vitamin and mineral
supplements for total health.
Finally, always remember:
No matter how hard you're working out, if you're consuming too many
calories, you'll never see the muscles that lie beneath layers of fatty tissue.
At the beginning, I wrote a daily log of what I´m actually eating. This
includes ALL of my snacking… every time! Then I calculated, which amount of
macronutrients (kcal, grams of protein/carbs/fat) I ate daily and how many I normally
should eat. Slowly but constantly I´ve changed my nutrition from day to day
more to my designated target. So as you see, this isn´t a diet, this is a
lifestyle change! I don´t like the word “diet”, because it has a fixed end
date. The change in nutrition should become a daily bread like brushing my
teeth. Only then I avoid the yo-yo effect.
So, what are your plans to get beach fit? Write it in the comments below.
I´m excited to read your plans.
Stay healthy and eat clean!
