Baywatch’s beachbody secrets uncovered!

by bodyadmin

There’s not one person that can say they don’t want a sexy, beach body!  It goes without saying that the cast from the new Baywatch movie has put in the work to look the way they look, there’s no doubt about that. I hear comments all the time, “it’s not fair they probably have personal chefs that cook their food”, ” they have all the time in the world to workout”, “they were blessed with good genes”, well i’m here to tell you that may all be true but if you desire to look a certain way who cares what other people do and how they do it.  What’s important is what you need to do to achieve your desired goals.

Baywatch-movie

Written By: Elena Ramos

You want to know some key tips on how to get lean that the cast from Baywatch used before shooting their movie?

1) Strength train weekly

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The frequency of your workouts is all dependent on your fitness level.

* Beginner: 2-3 workout days weekly

* Moderate: 3-4 workout days weekly

* Advanced: 5-6 workout days weekly

Strength training involves using a variety of different resistance methods such as  weights, cable, machines to add lean muscle mass to your body.  Lean muscle mass increases your resting metabolism, and converts your body into a fat burning machine.

2) Consume high protein diet

In order to rebuild muscle, and increase muscle growth a higher consumption of protein is necessary in your daily eating regime.  Consuming protein with all your meals is a great start.  Below is a least of lean protein foods to include in your diet.

* egg whitesimages

* chicken or turkey breast

* tuna, grouper or tilapia

* whey protein (supplemental shake)

 

 

 

3) Eat frequent meals

Your meals should be every 3-4 hours.  Increasing the frequency of your meals may seem counterproductive, on the contrary, it actually it has the opposite affect that most people think.  What happens when you starve yourself is that the body is more reluctant to give up fat, it holds on to fat as a survival tactic. Not at all what you want!  Eating every 3-4 hours gives your body an adequate supply of nutrients and calories to work more efficiently, increasing your body’s metabolism and most importantly it’s ability burn fat more readily!images

SAMPLE 7 DAY LEAN DOWN DIET

Monday-

Breakfast:  4 egg white omelette on whole wheat wrap

Snack: whey protein shake or protein bar

Lunch: 4 oz chicken breast with 1/2 cup brown rice and green beans

Snack: whey protein shake or protein bar

Dinner: Seared tuna salad

Tuesday-

Breakfast: 4 egg omelette with 1/4 cup oatmeal

Snack: protein shake or protein bar

Lunch: 4 oz turkey breast on whole wheat wrap

Snack: whey protein shake or protein bar

Dinner: Grilled tilapia on bed of spinach

Wedenesday-

Breakfast: 4 egg white omelette with 1/4 cup oatmeal

Snack : protein shake or protein bar

Lunch: Shredded chicken breast with 1/2 sweet potato

Snack: protein shake or protein bar

Dinner: Grilled Cod with grilled asparagus

Thursday-

Breakfast: 4 egg omelette on spinach wrap

Snack: protein shake or protein bar

Lunch: Ground turkey breast with 1/2 cup quinoa

Snack: protein shake or protein bar

Dinner: Grilled tilapia with asparagus

 

Friday-

Breakfast: 4 egg white omelette with 1/4 cup oatmeal

Snack: protein shake or protein bar

Lunch: grilled chicken breast on whole wheat wrap

Snack: protein shake or protein bar

Dinner: Grilled cod with steamed broccoli

 

Saturday-

Breakfast: 4 egg white omelette with spinach and tomatoes

Snack: protein shake or protein bar

Lunch: Shredded chicken breast with 1/2 baked sweet potato

Snack: protein shake or protein bar

Dinner: Seared tuna salad

Sunday-

Breakfast: 4 egg white omelette with 1/4 cup oatmeal

Snack: protein shake or protein bar

Lunch: Ground turkey breast with 1/2 cup quinoa

Snack: protein shake or protein bar

Dinner: Grilled tilapia on bed of spinach

 

4) Fat burning cardio 

Cardio, is another important factor when trying to lean down and shed fat.  There are two kinds of cardio workouts that you can choose from, one is of moderate intensity, while the other is advanced.

1) Slow paced cardio- this type will keep your heart rate within fat-burning zoneimgres-1

*walking at steady pace on incline (30 minutes)

*cycling at steady pace, moderate resistance (30 minutes)

*stairmaster climbing  (30 minutes)

 

2) HIIT aka high intensity interval training-  short bursts of high intensity movements with low intensity movements, this form of cardio will allow the body to use fat metabolism as energy and preserve muscle mass

* sprints on track  (2 minutes walking with 15 second running sprints, repeat 10 times)

* sprints on cycle bike (1 minute moderate cycling, 15 seconds of cycling sprints, do 30 minutes of this)

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