Shape It Up! Diet & Exercise Plan For A Summer Beach Body - Total Gym Pulse (2024)

  • June 22, 2016
  • Dejinira Lee
  • 0 Comments


Shape It Up! Diet & Exercise Plan For A Summer Beach Body - Total Gym Pulse (1)

Summer is right around the corner and that usually means showing more skin, trading in your long sleeves and jeans for shorts and swimsuits and heading to the beach. If you’re not feeling super confident or simply want a tune-up, here’s the ultimate summer weight loss and workout plan.

A major factor is getting your head in the game and being confident that you can achieve the results that you want. If you do the work, the results will follow and having the right attitude will make the journey much more enjoyable. So set your sights on that summer body and let’s get moving.

The right combination of strength training and cardio is key. The following workouts focus on several muscle groups and most include working the big calorie burners, your legs.

30 Minute Summer Leg Toning Workout: 3 times/week – Every other day

This leg toning workout is designed for the treadmill, but if you don’t have one you can get creative. Search for a nice, steep hill in your area, turn on some tunes and start walking. When you are heading back downhill sit back into your hips and heels to avoid injuring your knees.

Shape It Up! Diet & Exercise Plan For A Summer Beach Body - Total Gym Pulse (2)

Fat-Burning Beach Body Workout: 3 times/week – Every other day

This routine doesn’t require any equipment and you can do it anywhere.
Get your body warmed up with 5 to 8 minutes of brisk walking, jogging in place, jumping jacks or the like. Set your timer for 60 seconds per exercise and get ready. My motto: a little burn is good, a lot of burn is better. Try to get through all three groups with minimal rest. You want your heart rate to stay up so you burn lots of calories and get the most out of your workout.

Shape It Up! Diet & Exercise Plan For A Summer Beach Body - Total Gym Pulse (3)

Complete three rounds and follow with 10 to 12 minutes of stretching. Of course, form first always and take water breaks as needed.

Eat Wise For Weight Loss

Make sure all of your hard work can be seen by eating the proper foods for shedding excess pounds. You can work your muscles like crazy, but if you’re eating the wrong foods you won’t be able to see the toned muscles you’ve worked so hard for.

Cut out simple sugars such as bread, pasta, potatoes and rice. These foods can be calorie denseand alsohave a high glycemic index meaning they convert to sugar quickly in your body. Say no to creamy sauces, fried foods and sugary soft drinks. You may experience a shift in hunger with your new exercise regimen so load up on healthy green veggies which are low in calories and packed with lots of nutrients. You also want to replenish your muscles with lean sources of protein like fish, chicken, turkey and eggs. Check out these recipes that pack lots of flavor without a lot of calories.

Sweet Summer Salad

  • 1 cup Romaine Lettuce Chopped
  • 1 Sweet Yellow Bell Pepper Sliced
  • 1/4 Cup Shredded Carrots
  • 3oz Chicken Breast
  • 1/2 Granny Smith Green Apple cut into cubes
  • 1TbsSesame Oil
  • Juice of 1/2 Lemon
  • Sea Salt to Taste
  • Toss it all together in a bowl and enjoy. 350 calories.

    Tropical protein smoothie

    Blend 8 ounces unsweetened Coconut Water, 1 scoop of Vanilla Protein Powder (I prefer a vegan blend), 1/4 Banana and a dash of Cinnamon. 150 calories

    Detox and Refresh Cooler

    Place 2 cups of water, 1 small piece of raw turmeric, 1 small piece of raw ginger and a tablespoon of honey in a saucepan.

    Simmer over low to medium heat for 15 minutes. Strain liquid into a large mug and add ice. When completely cooled down add 8 ouncesofcoconut water, juice of one lemon, a dash of cayenne pepper and a couple of mint leaves. Stir and enjoy.

    Summer Workout Tips For Your Health

    Workout in the morning hours before the summer sun gets too hot or in the evening when it cools down. Don’t allow yourself to get dehydrated. Drink plenty of water and wear light, loose fitting clothing. Protect your skin when exercising outdoors. There are lots of great workout clothes with SPF built into the material. Also wear a heart rate monitor to keep tabs on that very important number. Save the intervals for inside. High intensity and heat do not go hand in hand.

    Hydration tip: fill up a 24oz bottle with water and two or three frozen strawberries. When you finish your workout you should have consumed all of the water and you have nice sweet treat at the end.

    Exercise, eat right, enjoy life and go rock that summer body.

    Dejinira Lee

    Dejinira Lee has been an ACE certified personal trainer, group fitness instructor and nutrition specialist since 1997. She received her educationfrom UCLA’s specialized Fitness & Nutrition program and Tuft’s Universityfor Total Nutrition. Dejinira is also a Total Gym GRAVITY Trainer, BOSU Master Trainer Levels I and II, and an ACE trained Clinical Exercise Specialist. She currently works with golfers, instructors and regular clients of all fitness levels, in both a Virtual and Studio setting, focusing on improving strength, range of motion, balance and agility. “I love meeting the different needs of my clients! It keeps my mind active and inspires me to keep learning. There’s no better feeling than hearing my clients say “I can’t believe I did that!”

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    Shape It Up! Diet & Exercise Plan For A Summer Beach Body - Total Gym Pulse (2024)

    FAQs

    Can you lose weight with Total Gym? ›

    That calorie burn coupled with the building of muscle has helped numerous people lose weight, according to the testimonials published on the Total Gym Direct website.

    How long does it take to see results with Total Gym? ›

    In short, use the Total Gym for your strength workouts, but to see real results, also do cardio and eat a healthy diet. With that program, you should see very significant results and change your body within a few months.

    What is the fastest way to lose belly fat at the gym? ›

    High-intensity interval training (HIIT) and interval training are exercise routines that use short bursts of intense exercise mixed with lower-intensity moves and rest periods. Research shows that HIIT exercises for belly fat help control weight and improve your overall physical condition.

    How long does it take to transform a body female? ›

    And if you exercise regularly, over time you will gain even more fitness benefits. “At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time.

    Is the Total Gym really worth it? ›

    A Total Gym workout is enough to challenge almost anybody, but it really excels at forcing your muscles to stabilize your joints as they exert power; if one arm pushes or pulls more than the other, you're going to notice it. Yet at the same time, you don't have to worry about dropping any weights on yourself.

    Is the Total Gym good for older people? ›

    The truth is, they're a fantastic way to strengthen your body and can be less intimidating to use than dumbbells. Plus, when you combine a few machines that target different muscle groups, you can get a safe and effective full-body workout.

    Is the Total Gym noisy? ›

    2) The ease of the machine -- it slides smoothly, there is no noise, and it feels more consistent than some of the pieces of equipment at my local gym.

    Is Total Body Workout good for weight loss? ›

    Full-body exercises are ideal since they work several muscle groups at once, saving you time and energy. With the right approach toward weight loss, you'll be able to burn fat and build muscle, which helps you to burn more calories even at rest.

    Can you really get a good workout with a Total Gym? ›

    A Total Gym workout is enough to challenge almost anybody, but it really excels at forcing your muscles to stabilize your joints as they exert power; if one arm pushes or pulls more than the other, you're going to notice it. Yet at the same time, you don't have to worry about dropping any weights on yourself.

    What are the benefits of the Total Gym? ›

    Total Gym allows a full, free range of motion of the joints, and builds strength by working major muscle groups together in concert with the core stabilizers of the abdomen and back. The total gym simulates functional movements, which is key in both the rehabilitation and performance setting.

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