How To Get A Beach Body FAST For Men (Summer Body Workout/ Nutrition Guide)
How To Build Beach-Ready Muscle Like The Cast Of Baywatch
If the seasonable summer weather didn't clue you in last weekend, take note: it's beach season, and with that comes all the slow-motion running you might expect of the latest early-nineties tinseltown rehash. With Baywatch jet-skiiing into cinemas everywhere, we're focusing on the film's two male leads, arguably the fittest and strongest men in Hollywood right now.
But Dwayne Johnson and Zac Efron also embody two very different body types: one big and mean, the other ripped and lean. Whichever your body goal, we've got essential beach-muscle tips to get you there. Don't say we're not good to you.
Bulk up like Dwayne Johnson
1. Be mechanical
Pick a weight that takes you close to failure for each set. Compound moves will provide the mechanical tension you need to bulk up for the beach, but if you go too heavy you won’t hit the rep target.
2. Go back-to-back
Superset lifting moves with explosive plyometrics: it allows for max blood uptake by your muscles, to increase cell volume. Do leg presses with jump squats; bench press with press-ups.
(Related: the MH guide to supersets)
3. Keep your reps
Apply this formula to your rep count. For the lifting moves, do a set of 25 reps, then 10-12, then a set of 5; then drop and do 10 reps of your plyometric move. The results come faster than a jet-ski rescue team.
4. Give it a rest
Take a 30sec break between mini-sets (the 25, 10-12 and 5-rep sets, then the 10 plyos) and 2min between supersets. Make your rest active: walk around or do mobility work.
5. All or nothing
The theory behind Johnson's legendary cheat days is very real. The American Journal of Physiology reports a high-kcal meal boosts leptin by 30%, regulating hunger for 24 hours afterwards. Slam the pizza once a week and return to your regime with fresh motivation.
Lean out like Zac Efron
1. Call for EMOM
EMOM training - that's every minute, on the minute - should become a fat-loss staple. Start the clock, do 20 burpees and recover for the rest of the minute. Then do five more minutes. An easy format for a gut-wrenching Efron-esque fat-burn.
2. Become a ginger ninja
Leave the hair dye, we're talking about root ginger. Your chinese cooking staple is proven to help shed 4kg of body fat in 10 weeks when combined with strength training, according to research in the Journal of Exercise Science & Fitness.
3. Work your deep core
Activating the transverse abdominus (TVA) muscle responsible for Efron's washboard stomach is all hot air. "Take a deep breath and hold it before the lifting phase of any exercise," says Kate Eddy, strength and conditioning coach at Bath University. "Then forcefully exhale on the return phase."
(Related: 10 more easy tips to get a six-pack)
4. Eat (just) a little more
Dr. Gilbert Forbes lays out in his book Human Body Composition: Growth, Aging, Nutrition and Activity,if a lean person (somebody between 10-15% body fat) runs a small calorie surplus then 60-70% of that will converted into muscle. Eating more means bulk, but the ratio decreases to around 40%.
5. Lean and mean
Alternate between weeks of heavy weights and low repetitions to build muscle and low weights and high repetitions to burn fat. This strategy elevates your metabolism by conditioning your muscles to have both endurance and strength.
Words by Alex Harris, Matt Evans and Ed Cooper. Photography by Paramount Pictures.
Video: Summer Workout Plan (WANTED: FAST RESULTS!!)
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