So, Summer his finally here. Many are in the final rush to get their “beach bod”—hopelessly crash dieting to lose “weight”. I hate to be the bearer of bad news, but it is too late. Sure a burst of ketogenic eating may shed a few quick pounds, and a few extra trips to the gym for some high-intensity interval resistance training (HIIRT) might boost the metabolism some; but, unless you are going for a bit more cut, the opportunity to have that “beach bod” has passed. There is hope for us, though:
Acceptance. We can just accept “not this year” and start working toward next summer. Many go through the endless cycles of scrambling to get into shape for one event only to fall short and give up—give up until the next “event” and the cycle begins again.
Considering that roughly two-thirds of Americans are overweight (and/or obese), we will not be the only “out of shape” person at the beach. If you have been consistent in your diet and exercise—progressing toward your goals—chances are good that you won’t be the worst built person at the beach. Why worry that you don’t look as good as the very few who are in great shape?
If you have been working hard—losing fat and building muscle—be proud of what you have accomplished thus far. (Chances are you already look better than most.) If you have been less ambitious with your exercise, let this be your goal. It is never too late to get on the right track.
Overcome your flaws. Not everyone was meant to (or should) wear Speedos or scant bikinis. Dress for your body. If you don’t want to draw attention to your body, don’t. Hide yourself among the average and enjoy your recreation.
No body is “perfect”. Even bodybuilders and physique competitors are “judged”. The greatest judgement comes one the extremes, so don’t stand out—if you don’t want to.
Find the styles of clothing—beach or other—that suit you. Allow yourself to look your current best and keep working to look better.
Be realistic. Contemplate what we Americans tend to consider to be the “perfect” beach body. How many actually do (or can) consistently look like that? Fashion and fitness magazines present models who are Photoshopped and airbrushed to look good in the photo. The photos are taken in the best possible lighting with the models in their best shape. Fitness models are not in peak shape 365 days a year. What separates them from us (besides genetics) is consistency. Bodybuilders and physique athletes train hard and are meticulous with their diets year-around. If they “let themselves go a bit”, it is for only a short period and usually for recovery purposes. There are also the “massing phases” they may go through to gain muscle. There phases are often accompanied with some (controlled) fat gain.
There is always next year. If you are not where you want to be today, then start working on the changes you want to see. Sustainable fat loss and muscle gains take time and effort. If you are inclined to train in bursts, you will never see results. Results are not magical. There is no secret diet or pill that will change your body. Only consistent effort will.
I saw an article the other day that listed exercises that promised “instant” results. I had to question how anyone could possibly take the article seriously. They were, after all, pretty basic movements—none of which could provide more than a temporary “pump” that would only be visible for the person who was already lean. The beach body you want today will probably take you a good solid year (or more) to achieve. (Longer if you keep trying to do it overnight.)
It is possible to achieve some short-term “refinement”, if you are on a sensible, progressive exercise plan. Remember, changes in body composition take time. The goal is (should be) to gain or maintain muscle and see an overall loss of fat. Short-term fat loss may be desired—in conjunction with a long-term plan—and is attainable if done right. Mike Israetel and Jared Feather (Renaissance Periodization) just released a book, The Minicut Manual, that I would highly recommend. This is not for those looking for a “quick fix”, though. It is for those who are serious about getting into shape and putting the time and effort at the gym. It is available at https://renaissanceperiodization.com/shop/minicut-manual/.
For most of us, we just need a sensible and consistent plan and to accept that our best may not be the best, and that’s okay. Keep progressing. Focus on consistent eating patterns and exercise.
Be your best today; be better tomorrow.
Carpe momento!