3 Habits To Keep You Beach Body Ready All Year Round!

So summer is almost over and for most of you, that sunny break is a distant memory!

For many of you, there will have been a nagging annoying voice in the back of your head.

Stopping you from really enjoying yourself!

Stopping you from getting into family photos because you are body conscious!

So, here are 3 habits that will help you not only get in shape but, stay in shape all year round!

Let's go.

1. Prioritize Protein in Every Meal

Protein is crucial for muscle maintenance and fat loss, making it an essential part of any diet aimed at staying lean and toned.

Studies have shown that protein-rich diets boost metabolism, promote satiety, and help preserve muscle mass during weight loss phases.

In particular, research published in the American Journal of Clinical Nutrition highlights that increasing protein intake can enhance thermogenesis—the process by which your body burns calories.

This means that by simply consuming more protein, you can increase the number of calories your body burns throughout the day, aiding in weight management .

But you still need to be in a calorie deficit!

Additionally, protein supports muscle repair and growth, which is essential for maintaining a strong and toned physique.

A study in The Journal of Nutrition emphasized that consuming 20-30 grams of protein per meal is optimal for muscle protein synthesis, helping you retain and build muscle while potentially losing fat .

But the main focus should be getting enough protein around 1g per pound in bodyweight.

How to Implement This Habit:

• Start your day with a high-protein breakfast, like eggs or Greek yogurt.
• Incorporate lean protein sources, such as chicken, fish, tofu, or legumes, into every meal.
• Consider protein supplements like whey or plant-based powders if you struggle to meet your daily needs.

Incorporate Resistance Training into Your Routine

Resistance training, which includes activities like weightlifting and bodyweight exercises, is essential for building and maintaining muscle mass.

Not only does muscle contribute to a lean and toned appearance, but it also plays a crucial role in boosting metabolism.

A study published in Obesity Reviews demonstrated that resistance training can significantly increase resting metabolic rate (RMR), meaning you burn more calories even when you're not exercising .

This is because muscle tissue is metabolically active and requires more energy to maintain than fat tissue.

Furthermore, resistance training has been shown to improve body composition by reducing body fat and increasing muscle mass.

Research in The Journal of Applied Physiology found that participants who engaged in regular resistance training experienced significant reductions in body fat and improvements in muscle strength and size .

How to Implement This Habit:

• Aim to include resistance training exercises at least 2-3 times per week.
• Focus on compound movements like squats, deadlifts, and bench presses that work multiple muscle groups.
• Gradually increase the weight and intensity of your workouts to continue challenging your muscles and promoting growth.

Prioritize Recovery and Sleep

Something we pay lip service to in the military!

Recovery is a critical yet often overlooked component of maintaining a beach-ready physique.

Proper recovery allows your muscles to repair and grow, reduces the risk of injury, and ensures that you can continue training effectively.

Adequate sleep is a cornerstone of recovery.

A study in the Journal of Clinical Sleep Medicine found that individuals who slept fewer than seven hours per night had a higher risk of obesity and a greater accumulation of body fat .

Sleep deprivation can also impair muscle recovery and growth, making it harder to achieve and maintain a lean physique.

Additionally, incorporating active recovery techniques, such as stretching, foam rolling, and low-intensity activities like walking or yoga, can enhance blood flow to muscles and aid in the removal of metabolic waste products, speeding up the recovery process.

How to Implement This Habit:

• Aim for 7-9 hours of quality sleep each night to support muscle recovery and overall health.
• Include active recovery days in your training schedule to promote muscle repair and prevent burnout.
• Listen to your body and take rest days as needed to avoid overtraining and reduce the risk of injury.

With all the BS on social media it can be hard to focus on logical action plans to get results.

It's the non-sexy basics done consistently that get results.

So don't be fooled by quick fixes or false idols.

Keep it simple stupid!

Carl