Every year guys are struggling to get that ripped look to amaze everybody on the beach. But the problem is that almost all of them fail year after year. There are just two reasons for that: 1) Wrong attitude about training; 2) Ineffective training program. And the good news is it’s easily fixable, it just requires a little bit of consistent action from you.
So let’s start solving the problem!
1. Wrong Attitude
All the guys that fail in their beach body “quest” have one issue in common. It’s this stupid mindset like—“I need to get in shape by the summer.” They believe that they just have to hit the gym something like couple weeks before summer and then they all suddenly become Brad Pitt like looking and they have to do nothing after that. Well, this can happen, but only in your dreams man. In the real world getting in shape is a lifestyle change, you must train constantly and eat clean, well for the most part (at least 75% of your food intake should be clean food; if you’re obese it should be like 90%). And more bad news for you guys, after you’ve finally gotten in shape you have to keep on training and eating right in order to maintain your new good looking bodies. But it’s not that horrible after all because after you’ll see how your body is starting to change you’ll feel proud of yourself, you’ll become more confident, and suddenly you’ll realize that you actually can also accomplish things in life outside of your training and you will love your new lifestyle.
2. Ineffective Training
Ok now we’ve fixed your attitude about training but it’s only part of the equation. You can’t get your desired outcome if you don’t use a training program that fits your goals. So now I’m going to give you a training program I often to give to my clients who say they’re busy and don’t have enough time to get to the gym for every workout. It’s very simple yet it produces great results. This program is similar to what many pro wrestlers do to get and stay in shape. It consists only of bodyweight exercises so you don’t even have to join a gym.
Warm up—jog in place for 5 minutes.
One superset (all exercises done one after another with no rest in between)—Bodyweight squats + push ups + crunches. Perform each exercise at maximum speed while maintaining a good form. Such supersets engage a big number of muscle fibers so your body uses fat as a primary source of fuel which basically means that your body works in a mode “burn fat keep muscle.”
Saturday and Sunday
Walk for 20—40 minutes without stop. You can also walk on other days of the week if you wish to.
- Stand with your feet slightly wider than shoulder-width apart and lace your fingers behind your head.
- Keeping your elbows back, bend at the hips and knees to lower your body until your thighs are parallel to the floor. Press back up to the starting position and repeat. (If the basic prisoner squat is too easy for you, try this: At the bottom of the move, explode upward so your feet come off the floor a few inches. Land softly and sink into your next repetition.)
- Assume the push-up starting position with your elbows locked. Lower yourself by bending your elbows until your chest almost touches the floor. Come back up by pushing through the floor.
- Don't take your hands out to wide. Put your hands slightly wider than shoulder-width. Hands turned out 45°.
- Keep your elbows at a 45° angle to your body during push-ups.
- Straight line from shoulders to ankles. Push your abs out as if someone was going to punch you in the stomach.
- Push your abs out while squeezing your glutes hard. Both will avoid any hyper-extension of your lower back.
- Lead with your chest, not with your head. Your neck must stay inline with the rest of your spine. Don't look forward.
- If you can’t do regular push ups, you can substitute them with push ups from knees.
- Lie on your back with your legs bent, feet flat on the floor.
- Clasp your palms behind your head.
- While exhaling lift your upper body off the floor as much as you can keeping your buttocks and feet on the ground.
- Inhale and get back to starting position.