Top Five Tips To Get Your Perfect Beach Body

By Sam Witter on 25th April, 2016


Most of you will be going on holiday this summer and will want to look good on the beach.

This isn’t going to happen overnight.

Realistically, you need to start 8-10 weeks before you go away to see a noticeable difference to your body shape.

Below are my 5 top tips to get in shape for the beach.

1. Lift weights

To lose fat and build muscle you need to generate as much physiological stress as possible to your muscles in order to change your body shape.

During intense exercise, the body creates lactic acid and expends a great deal of energy. Both of which lead to fat loss and muscle gain.

To put it simply, if you train hard your body has to adapt by burning fat and building muscle.

But what if you are female? Should you still lift weights or will you end up bulky and muscular?

No you will not get bulky and muscular. Yes you should lift weights.

In order to bulk up with muscle, the hormone testosterone is needed. The female body doesn’t create enough testosterone for you to get bulky and muscular. Instead, you will strengthen and tone resulting in the beach body you desire.

2. Have a high protein target

Protein fills you up and keeps you fuller for longer.

It’s a scientific fact.

The great thing is, this happens without you even trying to eat fewer calories.

Protein helps maintain lean muscle mass and increases metabolic rate. Metabolic rate, put simply, is how quickly your body burns energy or calories.


3. Do sprints NOT steady state cardio

Sprints, or periods of hard exercises followed by periods of rest, are much more effective than steady state cardio. In other words, do a HIIT session instead of going for a low intensity jog.

In steady state cardio your body is working aerobically and trying to preserve energy, not burn it up.

When you do short bursts of intense exercise followed by a period of rest, this burns up your energy and keeps your body burning fat even after you have finished.

You can read more about the importance of interval training in this blog I wrote.

4. Take omega 3 fish oil

In my recent blog on Omega 3, I explained how this super supplement increases fat loss by turning on a fat burning gland in the body and increasing insulin sensitivity.

This means it puts your body in a fat burning zone.

Take around 6g of omega 3 per day. Liquid is more effective than capsules.

5. Eat lots of green veg

Green vegetables are full of DIM.

DIM naturally helps to reduce the build up of toxins in the body, particular xenoestrogens, which cause fat storage around the hips and legs.


Staying consistent with all of the above points is key.

It doesn’t make sense to do a temporary diet for 2 weeks and then lapse back into old habits. This isn’t the way to see change.

Make it a lifestyle change!

To understand where you are on your health and fitness journey, get your free personalised health report.

If you are ready to take the next step, take a look at the TriPlan and what it can do for you. It’s already helped many people achieve success and it provides all the tools you need to get your beach body and keep it long after you have returned from the beach.

About Sam Witter

Sam Witter

Sam Witter is a personal trainer and nutritionist who has helped celebrities such as Coleen Rooney and Mel C achieve their health and fitness goals.

A love for sport and fitness growing up led him to pursue a career as a personal trainer. As he developed his knowledge of the way the body works, he became more and more interested in hormone and bio-signature analysis and the different hormonal effects of certain foods on the body.

Read More About Sam