4

votes

3-5 biggest tips for getting into "summer beachbody" shape?

Answered on September 12, 2014
Created April 23, 2013 at 3:22 PM

Summer is just around the corner and want to know what people find most effective for getting in summer shape. What are your top 3-5 tips?

Hopefully we can see some trends and create a master list!

edit: even if you aren't yet in beach body shape, please just share what has worked for you in getting closer to your goal.

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on April 23, 2013
at 10:17 PM

Nice ecks...this time next year you'll be laughing at this post when you are ripped like a hippie's pair of jeans

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 07:20 PM

@ CM- because I want protein at this meal, not protein and fat. I know eggs are full of many good things, I don't shy away from them at other times of the year. This is just what I choose to do when I am doing this method of cutting. I explained this in point number 4.

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on April 23, 2013
at 06:53 PM

@ Canis Minor- because this is what I have always done during my little "spring cut" and also because of (a) point number 4 (b) real 100% free range eggs are hard to find and (c) because I want protein at this meal. Not protein and fat. Egg whites are easy to digest for me.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 23, 2013
at 06:39 PM

I can't argue with that! I have a post on PH about that - it's taken me a long, long time to make a generally fit physique "stick" - just about 2 years. It's definitely longer than two months if one is unfit, but 2 months is acceptable if one is going "from fit to fittest".

0382fa263de4c83328dc34a56e25437f

(4238)

on April 23, 2013
at 06:22 PM

Why just the whites? Those yolks are money.

0382fa263de4c83328dc34a56e25437f

(4238)

on April 23, 2013
at 06:20 PM

Agreed. I came here to say the same thing, except for "January" I was going to say "the summer before."

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 23, 2013
at 06:12 PM

#4 Should be Carb Niting.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 23, 2013
at 06:06 PM

@Rory, I think you mean Carb Nite: http://www.youtube.com/watch?v=yc15FEcFUXI .

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 23, 2013
at 06:06 PM

@Rory, I think you mean Barb Nite, http://www.youtube.com/watch?v=yc15FEcFUXI .

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 23, 2013
at 05:55 PM

@Rory, is it called CBL (carb back loading) when you're not doing it ever night? I thought the creator of cbl, Kiefer, called it Carb Night when it was only once or twice a week and he designated it as a separate protocol? Maybe I'm thinking of something else?

10cadc0a2dff90c849c6d088832be324

(741)

on April 23, 2013
at 05:47 PM

My 6 pack may be tallboys... 90lbs down 76 to go!

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 23, 2013
at 05:30 PM

Taro was a staple of the Hawaiians back when they were reppin' that sublime health, I actually just got back from the market with a variety of tubers, gonna see which ones I like best. Weights done right are similar to HIIT, however, ESPECIALLY doing something like a plyometric version of Sprint 8 is WAY more demanding and definitely runs up my anaerobic metabolism more than when I do weights. Which either means HIIT is slightly superior to weights, or I lift weights like a b*tch. I like to think it's the former though.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 05:28 PM

Agreed LISS is way less effective for getting in shape. But I'm already in shape, and I do LISS because it's activity that will be burning some combination of fat and glucose. I do HIIT and plyometrics to get in shape :)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 05:26 PM

LOLL I just removed my comments and put them on yours. whatever you'll see em.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 05:26 PM

...but as to your comments, yeah weights are HIIT, so HIIT and weights is kind of redundant, right? idk. But also, yeah I eat oatmeal and rice cakes because it's so much more convenient for me...and I haven't yet tried cooking the more "exotic" roots like yucca and taro (though they are available near me).

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 23, 2013
at 05:25 PM

Convenience is definitely key, I dabble in rice and oatmeal, but as a main carb source they make me feel run down, it's hard to explain. I find that when I get those HIIT sessions and workouts in, I feel like doing more things that might be considered LISS, like lawnwork or going hiking or something. I find LISS is a side effect of having a healthy body and is fine for maintaining metabolic and mitochondrial function in healthy individuals, but for someone seeking to get in shape I think it would be less effective though still recommendable especially over otherwise Sedentary behavior.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 05:23 PM

Point 7. LOL you should remove that because (a) it's point 7 out of 5 and (b) because you're giving April a field day.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 05:19 PM

Maybe you're right. I got most of my info on it from I think bodybuilding.com and it was a while back. I just wikipedia'ed it though and I guess you're right it's just intermittent periods of carb restriction with carb refeed.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 05:15 PM

And yeah I do agree that that a wider variety of tubers is better than oatmeal and rice cakes, but honestly I just like to use those two as my carb sources because they're so convenient.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 05:14 PM

Stephen- This would work just as well by replacing the "weight training" days with HIIT days. Personally, I actually do this, by making my lower body weight training sessions low body plyometric sessions instead, doing a all sorts of things. I also sometimes make one of my upper body days more plymetric-like. Plyo with short rest intervals is HIIT. (weight training is also HIIT, because of it's glycolytic nature).

Ede98d8569d42885d70e07c92d3df34e

(623)

on April 23, 2013
at 05:13 PM

Says who? CKD is just carb cycling, through not necessarily carbs pre-workout. I've gotten the best results training fasted and eating high-carb PWO once or twice per week

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 23, 2013
at 05:10 PM

This - LISS + HIIT - [OPTIONAL](rice-cakes) + bigger variety of tubers (yucca, taro,Yautia(helps to live by an international farmers market)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 05:04 PM

How do you carb backload and CKD? CKD calls for carbs pre workout.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 03:55 PM

Right on every account.

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7 Answers

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4
Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 23, 2013
at 05:15 PM

  1. Hiit, Sprint 8 every other day.
  2. Lift weights (Doug Mcguff style imo, unless you're already muscular).
  3. Tubers (Sweet potatoes, potatoes, yucca, taro, Yautia, yam, yellow yam, etc)
  4. Greens (Turnips, kale, collards, Mustards, or any cruciferous veggies, like broccoli, cauliflower)
  5. Meat (fish, beef, chicken)

Bonus

  1. Lots of intercourse.
  2. Listen to fit individuals.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 23, 2013
at 05:30 PM

Taro was a staple of the Hawaiians back when they were reppin' that sublime health, I actually just got back from the market with a variety of tubers, gonna see which ones I like best. Weights done right are similar to HIIT, however, ESPECIALLY doing something like a plyometric version of Sprint 8 is WAY more demanding and definitely runs up my anaerobic metabolism more than when I do weights. Which either means HIIT is slightly superior to weights, or I lift weights like a b*tch. I like to think it's the former though.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 05:26 PM

...but as to your comments, yeah weights are HIIT, so HIIT and weights is kind of redundant, right? idk. But also, yeah I eat oatmeal and rice cakes because it's so much more convenient for me...and I haven't yet tried cooking the more "exotic" roots like yucca and taro (though they are available near me).

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 05:23 PM

Point 7. LOL you should remove that because (a) it's point 7 out of 5 and (b) because you're giving April a field day.

8
1edb06ded9ccf098a4517ca4a7a34ebc

on April 23, 2013
at 04:37 PM

Note: This is what works for and it doesn't mean it will work for you. I only have to "diet" about 6 weeks out of the year to get to my leanest, so this won't work for someone who has any more than 10lbs to lose and doesn't already have appreciable muscle mass to begin with. It will work great for anyone already fit looking to get "beach ready" and then some.

  1. Don't crash diet: As greymouser said, your diet should be on point year round, and you should never let yourself get more than a small cut away from your "goal physique" (so long as your goal physique is realistic for YOUR body type and setpoint). A realistic cut should be no longer than 8 weeks, or 16 weeks if it is a very, very gradual reduction in calories. This would mean you start your cut on the first day of Spring and then be ready when school lets out.

  2. Weight train, but keep session short and sweet, no more than 1hr long. Keep the weights as heavy as you can. Do LISS cardio for at least 45 minutes 5 days a week. LISS cardio that I most prefer is the stairmaster, hiking, a round of golf with no caddy and no cart, and hitting back and forth with a tennis partner casually.

  3. Cycle your carbs. For me, I get really good results going 3 days lower and 1 day higher carbs. On higher carb days, I typically eat 3 carb meals. On lower carb days I eat 1-2. (Keep in mind that I eat 6 meals a day, so my carb portions per meal are smaller than the average person who eats 2-3 meals a day).

  4. Reduce fats. I will probably get flack for this but it's what works for me. I generally do eat things like eggs, nuts, and avocado, but not during my little Spring cut. I believe EFAs are still important (will probably get flack for this as well), and because fats are otherwise so low, this is the only time of the year that I supplement with a fish oil and EFA oil (for salads).

  5. Stay consistent. Stay hydrated.

Typical Meal Plan as of now:

  • meal 1: egg whites
    • weight train (4 days/week) yoga 3 (3 days/week)
  • meal 2: VPX zero carb SRO protein mixed in water

  • meal 3: chicken/turkey breast
  • meal 4: salmon

    • LISS cardio: casual tennis/golf no caddy or cart/hiking/stairmaster
  • meal 5: flank steak/white fish

  • meal 6: ON 100% casein protein mixed in water

    • lower carb days: rice cakes post workout...oatmeal pre
    • higher carb days: rice cakes post workout...oatmeal pre...potatoes/sweet potatoes pre LISS
    • everyday: green vegetables at meals 3, 4, and 5...sometimes 1.

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on April 23, 2013
at 06:53 PM

@ Canis Minor- because this is what I have always done during my little "spring cut" and also because of (a) point number 4 (b) real 100% free range eggs are hard to find and (c) because I want protein at this meal. Not protein and fat. Egg whites are easy to digest for me.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 05:15 PM

And yeah I do agree that that a wider variety of tubers is better than oatmeal and rice cakes, but honestly I just like to use those two as my carb sources because they're so convenient.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 07:20 PM

@ CM- because I want protein at this meal, not protein and fat. I know eggs are full of many good things, I don't shy away from them at other times of the year. This is just what I choose to do when I am doing this method of cutting. I explained this in point number 4.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 05:26 PM

LOLL I just removed my comments and put them on yours. whatever you'll see em.

0382fa263de4c83328dc34a56e25437f

(4238)

on April 23, 2013
at 06:22 PM

Why just the whites? Those yolks are money.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 05:14 PM

Stephen- This would work just as well by replacing the "weight training" days with HIIT days. Personally, I actually do this, by making my lower body weight training sessions low body plyometric sessions instead, doing a all sorts of things. I also sometimes make one of my upper body days more plymetric-like. Plyo with short rest intervals is HIIT. (weight training is also HIIT, because of it's glycolytic nature).

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 23, 2013
at 05:25 PM

Convenience is definitely key, I dabble in rice and oatmeal, but as a main carb source they make me feel run down, it's hard to explain. I find that when I get those HIIT sessions and workouts in, I feel like doing more things that might be considered LISS, like lawnwork or going hiking or something. I find LISS is a side effect of having a healthy body and is fine for maintaining metabolic and mitochondrial function in healthy individuals, but for someone seeking to get in shape I think it would be less effective though still recommendable especially over otherwise Sedentary behavior.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 05:28 PM

Agreed LISS is way less effective for getting in shape. But I'm already in shape, and I do LISS because it's activity that will be burning some combination of fat and glucose. I do HIIT and plyometrics to get in shape :)

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 23, 2013
at 05:10 PM

This - LISS + HIIT - [OPTIONAL](rice-cakes) + bigger variety of tubers (yucca, taro,Yautia(helps to live by an international farmers market)

6
86c97b2779feab3c330f5e1c5fea7e25

(2312)

on April 23, 2013
at 04:51 PM

  1. Save up $15
  2. Buy one of those beach shirts that make it look like you have a 6 pack
  3. Wear said shirt

10cadc0a2dff90c849c6d088832be324

(741)

on April 23, 2013
at 05:47 PM

My 6 pack may be tallboys... 90lbs down 76 to go!

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on April 23, 2013
at 10:17 PM

Nice ecks...this time next year you'll be laughing at this post when you are ripped like a hippie's pair of jeans

5
Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 23, 2013
at 03:47 PM

  1. Ask this question in January
  2. Start working on it in January

;-)

... but in all seriousness, I really do think people don't give themselves enough time for these sorts of goals.

If you are "somewhat fit" already, going from there to "beach bod" generally should include a lot of resistance exercise - weights, lifting, squats, whatever. Muscles are shapely, and maintaing muscle mass is a caloric expenditure freebie - i.e. "muscle costs more to maintain than fat."

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 03:55 PM

Right on every account.

0382fa263de4c83328dc34a56e25437f

(4238)

on April 23, 2013
at 06:20 PM

Agreed. I came here to say the same thing, except for "January" I was going to say "the summer before."

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 23, 2013
at 06:39 PM

I can't argue with that! I have a post on PH about that - it's taken me a long, long time to make a generally fit physique "stick" - just about 2 years. It's definitely longer than two months if one is unfit, but 2 months is acceptable if one is going "from fit to fittest".

2
77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 03:31 PM

  1. Workout intensely, preferably for a very short duration (ie. powerlifting).
  2. IF until lunch daily.
  3. Get sun exposure to get a base tan.
  4. Eat meat and greens.
  5. Consume coconut oil to support the metabolism.

1
9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on April 23, 2013
at 10:15 PM

Great thread. Here is my get ripped quick protocal. Works for me so results may vary.

1) Eat grass fed meat within 15min of waking in the morning. I normally IF through breakfast but for some reason this really shreds me.

2) Switch from MET-CON/ Olympic wrokouts to a bodybuilding template (higher reps and no need to go to failure). If your not already doing this incorporate 50-100m sprints with 5 min rest between each.

3) Get your ass in cold water 55-62 degrees (Pacific Ocean), a few times per week. This seems to help me recover from workouts/soreness faster. Also, the ocean is filled with Magnesium and Iodine.

4) Paloff Press every other day (these can also be done with bands).

5) Sleep as much as you can, have as much sex as your options allow and listen to comedy on Pandora to and from work.

1
Ede98d8569d42885d70e07c92d3df34e

(623)

on April 23, 2013
at 04:37 PM

  1. Intermittent fasting.
  2. Fasted HIIT
  3. Cyclic ketogenic diet
  4. Carb backloading

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 23, 2013
at 06:12 PM

#4 Should be Carb Niting.

Ede98d8569d42885d70e07c92d3df34e

(623)

on April 23, 2013
at 05:13 PM

Says who? CKD is just carb cycling, through not necessarily carbs pre-workout. I've gotten the best results training fasted and eating high-carb PWO once or twice per week

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 23, 2013
at 05:55 PM

@Rory, is it called CBL (carb back loading) when you're not doing it ever night? I thought the creator of cbl, Kiefer, called it Carb Night when it was only once or twice a week and he designated it as a separate protocol? Maybe I'm thinking of something else?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 05:19 PM

Maybe you're right. I got most of my info on it from I think bodybuilding.com and it was a while back. I just wikipedia'ed it though and I guess you're right it's just intermittent periods of carb restriction with carb refeed.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 23, 2013
at 06:06 PM

@Rory, I think you mean Barb Nite, http://www.youtube.com/watch?v=yc15FEcFUXI .

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 05:04 PM

How do you carb backload and CKD? CKD calls for carbs pre workout.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 23, 2013
at 06:06 PM

@Rory, I think you mean Carb Nite: http://www.youtube.com/watch?v=yc15FEcFUXI .

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