How men can prepare their body for the beach

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Men have usually no serious excuse for not having the body the way. If you think that you’re not looking good, you should learn that is easy to improve the look.

Honestly, it’s not hard for your physical appearance to become more enjoyable. Here are some tips for men who wish to do so.


1. Overview
2. Avoid eating unhealthy foods
3. Exercise
4. Muscle strengthening
5. Recommendations to improve physical appearance
6. Importance of nutrition

Avoid eating unhealthy foods

You should not eat any kind of food and not too much of each. For muscles to become visible and get rid of fat, you can follow these steps:
- Eat fruit for breakfast
- Eat morning snack nuts and raisins
- Choose skinless chicken, fish, rice, beans and a salad with a high protein-fat dressing at lunch
- In mid-afternoon focus on snack consisting of fruits, nuts or vegetables
- Make similar choices for the dinner as for the lunch and finish it before 20 o’clock
- After 8 o’clock a snack cake made of fruit, vegetables, popcorn or plain rice
- Drink plenty of water
- Consume alcohol in a small limit or waive this
- Avoid to eat bread, cheese, rice and pasta (or if you can help it considerably reduced quantities).


You have to move constantly to burn calories for your muscles to elongate.

Running, walking, biking, jump rope and make any type of cardio at least 20 minutes a day to keep your metabolism at a maximum level.

In addition, you can climb stairs instead of using the elevator or to walk to the store instead of using the car.

Muscle strengthening

It is important to make changes and follow a healthy diet but in order to make your muscles become more visible and to make the fat disappear.

For this purpose you should go to a gym and focus on exercise on various large muscle groups (push-ups are recommended for this purpose, pushing, lifting weights, and so on).

Muscles heating is especially important if you have not before physical activity. Exercises have the same effect if you make at home.

Recommendations to improve physical appearance

Specialists can offer some advice on care and fitness optimization. First you need to have a flat ab. Whatever type of exercise you should know that for the larger muscles strengthen, it is important to be in shape and choose the right exercise.

Try to focus on two or three sides of the body to begin with, or to build a complete workout that contains exercises designed to require each body part.

If you have medical problems or age over 45 years, first seek medical advice before starting a fitness program.

Developed pectorals

For prominent chest, start with this type of exercise: lie on your back with your feet on the ground. Hold a weight in each hand at chest level. Lift weights up and lower them slowly back. Always start with light weights exercises, with rounds of 15-20 reps to be in shape.

Now, it’s time to slowly complicate the exercises, using dumbbells with heavier weights and do 8-12 reps. The goal is to do three sets of exercises and rest 30-90 seconds between sets.

Another type of exercise that helps develop pectoral muscles assumes you lie on your back with one dumbbell in each hand. Raise dumbbells above your chest at shoulder level. Keep your palms facing each other and elbows slightly bent holding inspire and bring light weights toward your chest. Exhale and slowly lift the weights to the starting position.

Sculpted shoulders

Movement called “military press” sculpts deltoid muscles found in the shoulder. Sit on a bench with your back leaning against the backrest. Hold dumbbells at shoulder height and palms facing forward. Exhale and push the dumbbells until your elbows are fully extended. Inhale as you bring the weights back slightly.

Developed legs

If you have legs too thin and want to feel comfortable in shorts can try this simple exercise: Hold dumbbells or weights at your sides and feet slightly apart. Raise your heels on until the entire weight of the body is left on the legs.

Contract abdominal muscles so that they will help maintain balance and then lower slowly, back throughout foot. Other moves are recommended for work leg muscles are squats and weight lifting with the legs, sitting on the bench.

Back muscles

The back is another area that you should not neglect during swimming season. Latissimus dorsi is the largest muscle in the back that extends from the spine to the waist.

You can exercise this muscle with resistance bands or elastic bands. Pull the resistance band with both hands beyond shoulder width apart, keeping your elbows straight and holding them at your sides. Extend elbow and repeat.


Try to develop your abdominal muscles by pedaling. Researchers have shown that by these exercises will tone your abdominals, oblique and both the righteous.

Lie down on your back and kick your feet like when you walk on the bike. While “cycling” you must touch with the elbow the opposite knee. Make sure your lower back remains glued to the floor.

Exercises (spins) on cable

Exercises should not sit on the floor are the cable spins. While standing, you must hold a cable close to the upper abdomen. Pull the cable with one hand in one side of the body, not directly in front. Tense your abdominal muscles and slowly twist the cable spinning in the opposite direction. Hold a few seconds and return to starting position. After a set of 8-12 reps, switch hands.

Importance of physical activity

In order to have an enviable body, you should burn your abdominal fat that hides your muscles under it If you prefer moderate-intensity exercise such as walking, as you achieve to have to do between 30-60 minutes of physical activity at least 3-4 times a week.

If you prefer vigorous activities, such as swimming or running, a total of one to two hours per week should be sufficient.

Removing hair from the body

Generally young men are those who want to remove their body hair (regardless of the method: shaving, cutting or waxing). The most commonly remove hair on the back, chest and pubic area. To avoid thickening hair wax disposal is the best option for the extended areas such as the chest and back.

Avoid elastic swimwear

While most swimsuits are made of elastic material, this style can accentuate even a minor excess fat around the waist. For a happy and elegant option, choose shorts that are tight at the waist with lace or buttons.

A swimsuit that will favor

After you involved in your fitness program and you paid attention to your body might be time to know type of swimsuit you could benefit. Shorts and loose shorts look best if they are worn by young men under 20 years.

If you overcome much teenage years, consider swimsuit models that sit above hips. Avoid too tight or too loose models.

Skin care

When you go to the beach, you need to protect your skin from the sun, water and sand which amplify the sun’s ultraviolet rays. For this purpose you can use a product with SPF 30 or higher.

Suitable are the waterproof types of creams. Products in the form of gels are suitable for places where hair grows like scalp or chest.

Pay attention to foot care

No body is attractive to the beach if its feet are not clean. When will cut toenails will not cut corners as this procedure is prone to ingrown nail growth. If you seek the services of a professional chiropodist make sure the salon sterilizes the tools and that these are used correctly.

Do not let the technician to remove the cuticles or to remove dead skin with a special razor. Once your toenails will embellish, you will be prepared for walking barefoot on the beach.

Importance of nutrition

An enviable figure: eat fruits and vegetables

If you try to lose weight, you must reduce the total number of calories, but there may be foods that you like to eat more. There is evidence that people who eat more fruits and vegetables will be protected against weight gain.

Eat a consistent salad before lunch or dinner to help you eat less during the meal as, reducing the total number of calories.

Choose whole grains

Another category of foods that you can consume in greater amounts include whole grains, whole wheat bread and whole wheat pasta, brown rice and various grains.

Adults whose meals are rich in fiber from whole grains will have less weight than those who consumed less grains.

Limit alcohol

Not just beer consumption may belly’s increase in size. This effect has generally alcohol and all kinds of empty calories that the body stores them as fat and lowering the body’s ability to withstand different types of food.

Research has shown that people who drink a lot, regardless of alcohol type, tend to increase weight. Try to drink drinks with fewer calories, sip them slowly or alternate them with sparkling mineral water.

Linoleic acid

In the stores that sell products that are designed to improve the health of a person you can find including supplements that could be considered as fats melt.

There are very little evidence to support these claims. An exception is conjugated linoleic acid (CLA). In one study, overweight adults who used conjugated linoleic acid for six months lost a pretty significant amount of fat in the legs and waist area, compared with those taking placebo. Ask your doctor before taking these supplements.

Other supplements

Another supplement whose action is promising is green tea. A team of researchers analyzed several supplements that contribute to weight loss.

They concluded that there are sufficient arguments to support property of green tea and caffeine to burn fat. It was considered that fish oil may help in weight loss, but there have been studies that have questioned this statement.



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