Beach Body Essentials For Men

March 2, 2018

What do you need?
If your goal is to turn heads at the beach, you’ll want to know tips on trimming and choosing form-fitting swim trunks, as well as ways to build flat abs and strengthen your physique. If you’re currently inactive, over 45, or have a health condition, check with your doctor.

Dumbbell Bench Press
To get the pecs that seek the upper body, you can start with the bench press. Lie down with your feet flat on the floor. Hold a dumbbell in each hand, at chest level. Push the weight straight up and then slowly lower it down. Start with light weights and do 16-20 reps until you perfect your form. Slowly get heavier so you can’t do more than 8-12 reps. Aim for three sets, resting for 30-90 seconds between each set.

Dumbbell Flying
Lie on your back and hold a dumbbell in each hand. Raise the dumbbells over your chest, shoulder-width apart. With palms facing each other and elbows slightly bent, inhale and lower the dumbbells in an arc to chest level. Exhale and slowly raise the dumbbells to the starting position, as if you were wrapping your arms around a barrel.

push-up (physical exercise)
These will sculpt your shoulders, triceps and pecs. Start in plank pose with your hands under your shoulders and your legs extended behind you. Keeping your body taut and straight, bend your elbows to lower yourself until your chin or chest touches the ground. Straighten your elbows and push back up. Do 2-3 sets of as many as you want in good posture.

Barbell curls (abdominal crunches)
Stand at thigh level and grip the barbell. Your hands should be shoulder-width apart with your palms facing forward. Exhale and bend your elbows to raise the barbell to shoulder level. Keep your elbows at your side. Inhale and slowly lower the barbell to the starting position. Keep your knees slightly bent and do not allow your back to arch.

Dumbbell curls
Sit on a bench with your back against the backrest. Place your hands at your sides and hold a dumbbell in each hand, palms facing forward. Exhale and slowly curl your arms up until the dumbbells almost reach your shoulders. Inhale and lower the weight to the starting position. If doing more than 8 reps, rest for at least 90 seconds between sets.

extend
Working out your arms also requires working out your triceps. Give them some definition with barbell stretches. Lie on a bench with the barbell raised directly over your face, elbows straight, palms facing forward. Bend your elbows and lower the barbell toward your forehead. Keep your elbows in the same place. Exhale, then push back up.

push-up (physical exercise)
You can use resistance bands or cables to do triceps pushups. Stand and grab the band with your hands, palms facing down. Your elbows should be bent so that your forearms are parallel to the ground. Keeping your elbows at your sides, exhale and press down until your elbows are straight. Inhale and return to the starting position. Do not lock your elbows.

Dumbbell Push Up
This move, sometimes called a military press, sculpts the shoulder deltoids. Sit on a bench, leaning back against the backrest. Hold the dumbbells at shoulder-width height with your palms facing forward. Exhale and push the dumbbells up until your elbows are fully extended. Inhale and slowly return the weight to its original position.

Calf raise.
Stand with dumbbells or kettlebells at your sides and your feet shoulder-width apart. Raise your heels until your weight is on the balls of your feet. Contract your abdominal muscles to help maintain balance, then slowly drop back down. Good moves to challenge other leg muscles include squats and presses that target the quadriceps and leg curls that target the hamstrings.

Dumbbell Rowing
Dumbbell rows work the obliques in your lower back as well as your upper back. Begin by placing your left hand and knee on the bench with your right foot flat on the floor. Hold a dumbbell in your right hand next to the bench. Bend your elbows and pull the dumbbell toward your lower back. Slowly lower it down.

bicycles
Do these moves in place of crunches. A study by the American Council on Exercise rated this move as one of the most effective ways to tone major abdominal muscles, including the rectus abdominis and obliques. While lying on your back, pedal like you’re riding a bicycle. As you pedal, touch your elbows to the opposite knee. Keep your lower back close to the ground.

Cable rotation
For abdominal exercises that don’t involve lying on the floor, try cable rotation. Stand close to your upper abdomen and hold a cable. The cable should extend to the side, not directly in front of you. Tighten your abdominal muscles and slowly move your torso away from the anchor of the cable. Hold briefly before returning to the starting position. After a set of 8-12 reps, face the other direction and repeat.

Where to wax
“Manscaping” has been all the rage in recent years. The most popular targets for manscaping are the back, chest and pubic area. To avoid prickly hair, waxing is a better option than shaving for large areas such as the chest and back.

Swimsuit Style.Beyond Elastic
While most swim trunks are made with an elastic band, this style can accentuate even a little extra girth at the waist. For a more form-fitting, stylish option, look for shorts that close with drawstrings, snaps, or buttons.

Swimsuit Style.How Baggy?
Once you’ve started your fitness regimen, it’s time for a little fashion boot camp. Loose, low riding board shorts look best for men under 20. If your adolescence is behind you, consider more form-fitting shorts that are just above the hips. However, avoid shorts that are too tight or too high.

Swimsuit Style. How Long?
Before picking a length for your swim trunks, consider your height. Long trunks look right on tall people, but they may overpower short people. Conversely, short pants can create the illusion of longer legs. Men of short to medium height should opt for short to medium length pants.

Protect your skin
Be sure to wear sunscreen. Look for a broad spectrum product with an SPF of 30 or higher. None of them are truly sweat-proof or waterproof, but there are waterproof versions. The gels work well for hairy areas like the scalp and chest. Don’t forget your ears and lips. And wear a shirt and a hat for extra protection.

Dress up your feet
No beach body is complete without neat feet. When trimming your toenails, don’t round the edges of your toenails – they’ll tend to grow out that way. If you go for a professional pedicure, make sure the salon sterilizes their equipment. Don’t let the technician cut your cuticles or use a foot razor to remove dead skin. Once your toenails are tamed, you’ll be ready to walk barefoot on the beach.

Let’s go.
In order to show off your developing six-pack abs, you need to burn off belly fat, which tends to hide the muscles underneath. You can do moderate intensity exercise, such as brisk walking, for 30 minutes on most days of the week. Or up the intensity to a vigorous workout, like swimming or running, and get the same benefits in half the time.

Eat fruits and vegetables.
If you want to lose weight, you need to cut back on calories, but there are some foods you’ll want to eat more of. Eating a salad first at lunch or dinner can help you eat less of the rest of your meal.

Choose whole grain
Adults who eat high-fiber whole grains tend to weigh less than those who choose white refined grains. Adding more whole grains can be as simple as ordering brown rice instead of white rice.

Limiting alcohol
It’s not just beer that can pad your belly. All kinds of alcohol have empty calories that your body may store as fat – and weaken your ability to resist a plate of super nachos. Drinking large amounts of alcohol, in any form, has been linked to weight gain. Try drinking low-calorie beverages, slow drinks, or alternate them with calorie-free sodas.

linoleic acid
Browse the aisles of health food stores and you’ll see many supplements that imply they melt fat. There is very little evidence to support these claims. The one exception is conjugated linoleic acid (CLA). In a study published in the British Journal of Nutrition, overweight adults who took conjugated linoleic acid for six months lost more fat in their legs and waist compared to adults who took a placebo. Check with your doctor before taking supplements.