Top Ten Beach Body Tips

Bob Marley’s singing in the background, “The Sun is shining and the weather is sweet.”

And I look down at something that my sweaters and winter coat had been hiding from the world.

My little Buddha belly.

Whoa! Where did that come from?

And more importantly, “How the hell am I going to get my beach body back?”

So I email my friend Jerthie who is not only a pro at these type of things, she’s a triple threat.

Big heart, smart and hot.

I tell her about the Buddha belly and ask her if she’d be interested in sharing her wisdom with not only me but the whole tribe here at ianpaulmarshall.com.

She was stoked about the idea and then sent me the following ten tips to get your beach body back.

Beach Body Top Ten Tips

1. Weight train at least twice a week.  Strength training with dumbbells and machines builds muscle throughout your body and muscle increases the efficiency of your metabolism.  An efficient metabolism will burn calories at a faster rate than if you didn’t weight train.
2. Indulge in lean protein, found in fish, poultry, lean cuts of meat, whey powder and low fat dairy products.  Lean protein helps to build and repair torn muscles.  Aim to eat 3-4 servings of protein each day.
3. Eat small meals, anywhere from 300-450 calories 5 – 6 times throughout the day.  Eating smaller meals throughout the day will keep your metabolism efficient, and will prevent you from going on unhealthy binges.
4. Eat healthy unsaturated fats found in cold water fish, olive and canola oil, and nuts such as almonds, walnuts, and pecans.  Just a little added fat to each of your meals will help you feel fuller than a meal without fat.  Unsaturated fats also help to lower cholesterol levels.
5. Choose complex carbohydrates such as brown rice, yams, oats, and whole grain breads over simple carbohydrates such as white bread and pasta and manufactured treats like cookies and pastries and cakes.  Complex carbohydrates keep you fuller for a longer period of time.
6. Get sufficient sleep.  When you are sleep deprived, the hormone cortisol is released into your body and this induces cravings for fatty, starchy carbohydrates.
7. Manage your stress levels.  With too many priorities on your plate, you are prone to indulge in unhealthy eating habits and behaviors.
8. Stay away from alcohol!  Alcohol is loaded with sugars and has zero nutrition.  One martini weighs in at over 400 calories … so if you are going to drink, only do so once every two weeks and keep your intake moderate.
9. Hire a personal trainer.  If you are not educated in the basics of nutrition and exercise, it is wise to hire a trainer that will guide you through a personalized exercise program and devise an eating strategy for you to get fit and toned.
10. Twice a week, allow yourself to eat treats, so that you do not feel deprived. Without the little treats every 3-4 days you are likely to go overboard and indulge when you do have one.

Thanks so much Jerthie! Me, my wife and everyone here thanks you.

Be Inspirational!

Ian

p.s. If you have any tips that have helped you get into that bikini faster please share them with the rest of us.

p.p.s I’m thinking about doing a belly-fat boot camp type of thing for myself. If you’re interested in joining me on my journey send me an email ianpaulmarshall [at] gmail.com

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