Getting Fit for the Upcoming Beach Season
Always wanted to look sexy in that Bikini? Never had had the courage to go shirtless on the beach or at the local swimming pool?
Now is the perfect time to start losing that excess body fat to get into that perfect lean body you have always desired. Starting right now will enable you to show off during the beach outings in the summer.
Follow this Easy to follow guide to the achieve perfect summer body in a matter of 90 days. Although by the end of the first week you see significant results but don’t just stop there and turn the intensity up losing that unwanted fat while gaining muscles and giving them the perfect form
It is Observed that people who lose weight at a constant and steady rate of 1 pound a week are more likely to keep themselves at this reduces weight than people who lose weight at a much faster pace according to a study by the Center for Disease Control and prevention.
We, therefore, advise you do not follow this routine for any longer than 90 days to avoid any adverse health effects
This 90-day weight loss diet regime gives you enough time to lose those high amounts of fat this 90-day weight loss plan diet is the perfect way to lose those extra pounds and keep them from coming back.
Following this plan will help you Lose weight at a significant rate shedding massive amounts of pounds in time to get that lean sexy body that is desired by you.
To Succeed, You’ll have to follow a mindful way of living taking special care to have a controlled diet and being physically active, just not only for the 90-day diet following which you can resume your current diet.
Shedding Those Extra Calories
To be able to reduce your weight by about a pound each week, you’ll need to decrease your total amount of calories consumed in a day by about 500 calories. This will be your goal for only the first week. And for every subsequent week, you’ll decrease this number by a 100 more calories
According to a study conducted by the National Heart, Lung and Blood Institute a daily diet consisting of about 1,200 to 1,500 calories for females and about 1,500 to 1,800 calories for males should be enough to start causing weight loss. You’ll need to start measuring your calories intake by recording everything you eat or drink.
Under no circumstances are you to go beyond this limit of total calories. To help measure your daily calorie intake you should use a calorie tracking app. This should be available for free on both Android and iOS. These apps have a database of foods and their calorie count which will make it much more easier to track your meals.
By weighing each portion of food that you’ll consume shall offer best results.
It is advised to not prolong this special diet to keep your body from facing permanent damage from such a drastic change in your eating habits. Therefore after completion of the diet, it is recommended to resume your normal eating lifestyle
Your Meal for the next 90 days
It is actually advised for simplicity to create a Plan for a basic balanced diet including a regular intake of fruits, vegetables, whole grains, lean proteins, and low- fat dairy.
We highly recommend that you stick to your meal plan and consume only the foods listed in the plan if you get bored eating the same foods every day it is suggested to make alternate meal plans and stick to them instead and never eat more than the total count you are allowed for the day.
For Example, a daily meal Plan of 1,600 calories should include
- 5 ounces of whole grains;
- 2 cups of vegetables’
- 3 cups of low fat-dairy;
- 5 ounces of protein; and,
- 1 ½ cups of fruit
As an example a 1,600 calorie meal plan would include:
- A bowl of bran flakes and a banana for breakfast;
- A Ham sandwich served with carrots, an apple, Yogurt, and peanuts for Lunch;
- A green salad with chicken and vegetables chopped into little pieces and served with strawberries and a whole grain roll for dinner, and a snack of pretzels and milk.
This is a basic Plan for the First week and you shall be decreasing this amount by 100 calories every subsequent week to avoid your body to go into shock and decrease your metabolism to conserve the fat stored in your body.
Building That New Sexy Body
To lose weight one needs to follow a dietary plan as well as take part in regular physical exercises. The body does not need much exercise if you only goal is to lose weight.
It’ll also help you stay mentally calm and fit and will boost your mood. Physical activities are the most effective way to help you burn a few extra calories.
Therefore regular exercise will significantly increase the effectiveness of the 90-day diet plan.
A standard goal for everyone should be to exercise at a moderate intensity for about 300 minutes in one week. That would come down to 60 minutes a day, five days for a week. You should Increase this amount by 10 minutes until week 6 all the while steadily increasing the intensity of the exercises.
In Addition to going to the gym, you can also take part in other physical activities such as swimming, skating, jogging, hiking, cycling and dancing to get to get your body to stay physically active.
- For Men, it is advised to start switching your calories from carb to protein to gain that extra muscle mass
- For Women, we highly Recommend avoiding fats and consuming protein instead of carbs wherever possible.
Stop lazing around, the year 2018 has started. Make this the year you reinvent yourself as the new lean and sexy person that you want to become. Follow the diet plan, steadily decreasing your food intake and exercise as much as you can with as much intensity possible.