Beach Body – The Savage Edition

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A1Supplements Primeval Labs Savage Summer BodyWinter is gone, spring is here, and that means beach season is near!

But there’s a problem — you’re still carrying around all that extra fluff from Christmas. Sure, you might look halfway decent in an oversized sweater, but when you take that oversized pillow case of a shirt off, all that’s left is a squishy, soft, unfit figure. You’re certainly in no shape to go strutting your stuff down the beach.

Well, your days of sluggish, slovenly slothitude have to come an end.

Now is the time to get you ripped, ready, and rocking the ultimate beach body!

And here’s how…

The Beach Body Diet

Like any physical transformation, it all begins and ends with diet. Yes, hard training, proper recovery, and adequate sleep also factor into your ability to change your physique, but, as the old adage goes, 80% of your results are diet.A1Supplements Primeval Labs Seth Feroce Vasogorge Mega PreWhile the simple thing to say would be “use common sense”, that doesn’t always convey the specifics of what it takes to lean and ripped. So, here’ the list of “rules” to get your beach body ready in time for summer:

• Drink lots of water
This is a no-brainer, but especially true when dieting. Your body is made predominantly of water. It supports metabolism, performance, recovery, cognitive function, and a host of other things that affect your ability to function optimally on a daily basis.

Do NOT cut your water intake thinking it will help you lose some extra fat. All that accomplishes is making your journey to a beach body more complicated and arduous.

• Eat protein at every meal
When you’re trying to cut weight, protein is a must. It’s what your body uses to repair and grow muscle tissue, in addition to performing a wide assortment of other function in the body, including neurotransmitter production.

Consuming ample protein while dieting also helps preserve lean muscle tissue, ensuring that the weight you lose is fat, and not muscle. Aim to consume at least 1 gram per pound of bodyweight (ideally 1.5 grams) per day to protect your muscles from vanishing while cutting carbs and overall calories. This helps ensure a lean, muscular physique and avoids the dreads skinny fat look.A1supplements protein• Consume lots of vegetables and fruit
Fruits and vegetables provide an incredibly rich source of vitamins, minerals, phytonutrients, and fiber for an extremely low amount of calories. Every meal your plate should be at least 50% full of green leafy vegetables (spinach, kale, romaine, etc.) and/or cruciferous veggies (broccoli, cauliflower, Brussels sprouts, etc.).

Feel free to enjoy low sugar, low calorie berries within your dinner salad or as a dessert, but limit starchy fruits and vegetables (bananas, potatoes, sweet potatoes) to around your workout (more on this later!).

• Eliminate junk food
They’re empty calories and only slow your progress towards achieving a lean, shredded physique. This includes the faux-health foods (i.e. granola bars) and all manner of organic, gluten-free, sustainably cultivated, GMO-free, hydroponically grown, locally sourced sugar-filled foods and beverages.

At the end of the day, getting lean is about calories in, calories out. It doesn’t matter how farm-grown your junk food is. It’s still high in calories and has no place in a beach body diet.

• Cook at home
Home cooking allows you to control portion sizes as well as the “finer” details of preparing your foods, including how much oil the food is cooked in. FYI, those calorie counts on restaurant websites can be incredibly inaccurate, especially if cooks get a little to liberal with how much grease in which they are cooking your food.

• Limit starchy carbs to around training
We briefly mentioned this up top, but now it’s time to explain it a bit more. Starchy carbs, such as potatoes, corn, and bananas, pack a lot of carbohydrates and a lot of calories. They’re best utilized before and after your workout, when your body is primed to put them to use for training as well as repairing and growing your muscles.A1Supplements Primeval Labs LaxogeninIf you’re working out first thing in the morning, have a banana prior to training so you have some fast acting fuel in your system for the workout, and following training feel free to enjoy your carb-loaded post workout meal with a serving of Primeval Labs Primalog, which ensures that any carbs you do eat go towards muscle building and not fat storage!

Now it’s time to get to the Beach Body training!A1Supplements Primeval Labs Savage Summer BodyBeach Body Workout Program

To get ripped quick, you’re going to have to train…hard…really, really hard.

Ahead is a five week workout that has you training five days per week (remember, we did say hard). You’ll train following a split routine that targets two body parts per day using a series of supersets, a classic way to build muscle and burn fat at the same time — precisely what you need to get a beach body in no time!

Following each workout, you’ll perform an ab/core circuit (you do want to show off your 6-pack, right?). Structure and volume of the workouts will vary over the next six weeks in order to provide the required stimulus your body needs to add muscle and drop fat fast.

Week 1

Monday – Chest & Back

Sets

Reps

Rest

Bench Press

3

8-10

0

Pull Up

3

10-12

60

Incline Dumbbell Press

3

10-12

0

Seated Cable Row

3

10-12

60

Dip

3

AMRAP

0

Inverted Pull Up

3

AMRAP

60

Cable Crossover

3

12-15

0

Wide Grip Lat Pulldown

3

12-15

60

Hanging Leg Raise

3

8-10

0

Half-Kneeling Cable Chop

3

12-15

60

Tuesday – Legs

Sets

Reps

Rest

Swiss Ball Leg Curl

3

12-15

0

Front Squat

3

8-10

60

Dumbbell Lunge

3

8-10 / leg

0

Dumbbell Romanian Deadlift

3

10-12

60

Bulgarian Split Squat

3

8-10 / leg

0

Lying Hamstring Curl

3

12-15

60

Cable Crossover

3

12-15

0

Wide Grip Lat Pulldown

3

12-15

60

Hanging Knee Raise

3

8-10

0

Swiss Ball Rollout

3

12-15

60

Wednesday – Shoulders

Sets

Reps

Rest

Dumbbell Lateral Raise

3

10-12

0

Seated Arnold Press

3

8-10

60

Dumbbell Rear Delt Raise

3

12-15

0

Reverse Grip EZ Bar Shoulder Press

3

10-12

60

Upright Row w/ (Dumbbells or EZ Bar)

3

8-10

0

Face Pull

3

12-15

60

Plank

3

Max Time

0

Hyperextensions

3

12-15

60

A1Supplements Primeval Labs Savage Summer Body

Thursday – Arms

Sets

Reps

Rest

Dips

3

12-15

0

Incline Dumbbell Curl

3

8-10

60

Cable Pushdown

3

8-10

0

Barbell Curl

3

10-12

60

Skull Crushers

3

10-12

0

Hammer Curl

3

12-15

60

Weighted Rope Crunch

3

8-10

0

Swiss Ball Crunch

3

12-15

60

Friday – Chest & Back

Sets

Reps

Rest

Incline Bench Press

3

10-12

0

Chin Ups

3

12-15

60

Flat Dumbbell Press (1-½ reps)

3

10-12

0

T-Bar Row

3

10-12

60

Decline Push Ups

3

AMRAP

0

TRX Rows

3

AMRAP

60

Swiss Ball Rollout

3

12-15

0

Mountain Climbers

3

12-15 / side

60

Saturday – Bodyweight Conditioning

Sets

Reps

Rest

Bodyweight Prisoner Squats

1

30

0

Inverted Rows (Pronated Grip)

1

10

0

Jumping Lunges

1

10 / leg

0

Diamond Push Ups

1

20

0

Bear Crawl

1

20 yards

120

*Note: Perform the bodyweight circuit by performing one exercise after another with as little rest between movements as possible. Complete all reps for a given exercise before proceeding to the next exercise. After 1 circuit is complete, rest 120 seconds and repeat 2 more times, for a total of three times through the entire circuit.A1Supplements Primeval Labs Savage Summer BodyWeek 2

Workouts are structured the exact same in week 2, except Saturday’s conditioning workout. You’ll perform 4 full circuits, instead of 3.

Week 3

Time to really start kicking things into gear, here in week 3 of your Beach Body Training Program. Instead of training chest & back twice per week as you did in week one, you’ll now train legs TWO times per week. Your schedule for this week will be:

Monday: Chest and back
Tuesday: Legs
Wednesday: Shoulders
Thursday: Arms
Friday: Legs AGAIN!
Saturday: Bodyweight Conditioning
Sunday: Rest

Here’s your second leg workout of the week:

Friday – Legs Part Deux

Sets

Reps

Rest

Leg Extensions

3

15/12/10

0

Leg Curls

3

12/10/8+8

60

Leg Press

3

8-10

0

Bodyweight Reverse Lunges

3

10 / leg

60

Goblet Squats

3

8-10 / leg

0

1 Leg Romanian Deadlift

3

12-15

60

Smith Machine Calf Raises

3

12-15

0

Seated Calf Raises

3

12-15

60

Side Plank

3

Max Time

0

V-Ups

3

12-15

60

Week 4

The start of week 4, and you’re at the halfway point on your journey to get a beach body. That’s the good news!

The bad news — you’re still doing legs twice per week!

Additionally, overall volume of your workouts now increases too. Instead of performing 3 sets of every exercise in each workout, you’ll now be performing 4 sets of every exercise!

Week 5

Week 5 — the finish line is in sight, love handles are going away and you’re oh so close to having your ideal physique.

Training schedule stays the same, except you’re now going to be performing FIVE (yes five) rounds of the bodyweight circuit on Saturdays. On, and yes, you still have two day of leg training!Week 6

The home stretch!

You’re seven days out from your ideal physique and it’s time to really ratchet up the intensity. To dial things up even further than they already are, you’re going to be completely changing your training this week. Instead of a body part split, you’ll be performing four total body circuit workouts this week.

Schedule for this week is as follows:

Monday: Total Body Workout A
Tuesday: Rest (active recovery)
Wednesday: Total Body Workout B
Thursday: Active Recovery
Friday: Total Body Workout A
Saturday: Active Recovery
Sunday: Total Body Workout B

Total Body Workout A

Sets

Reps

Rest

Back Squat

5

10

0

Military Press

5

10

0

Pull Up

5

10

0

Bench Press

5

10

0

Barbell Curl

5

10

0

Dip

5

10

0

Hanging Leg Raise

5

10

120

Total Body Workout B

Sets

Reps

Rest

Deadlift

5

10

0

Bench Press

5

10

0

Barbell Row

5

10

0

High Pull

5

10

0

EZ Bar Curl

5

10

0

EZ Bar Skullcrusher

5

10

0

Plank

5

Max Time

120

Beach Body Supplementation

Nutrition, training, and recovery will take you a long way on your journey to get the perfect beach body physique, but having the right supplements by your side can make the process of getting lean considerably easier.

Primeval Labs Primalog is the added insurance your body needs to make carbs work for you instead of against you. The ingredients in Primalog help shuttle glucose into your muscles where they can repair, rebuild and grow them, and away from those “troublesome” spots you’re working so hard to eliminate in time for beach season.

On training day, consume one serving of Primalog before your post workout meal, and on non-training days, consume one serving of Primalog with your most carbohydrate-heavy meal.

A leaner physique is only six short weeks away, and Primalog ensures you get there with time to spare!A1Supplements Primeval Labs Savage Summer Body



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