The Last-Minute Beach Body Plan

Category : Fitness | Written by : Iris Pohl

You should have started your summer workout months ago, but for some reason you’ve been too busy (or lazy)? If you’re in a last-minute panic to lose weight before your holidays, we have great tips for you. It’s never too late to get in shape!


Should you find yourself less than swimsuit-ready with only a week until your holiday, there is still a lot you can do about it. The sticking points are simple: Train hard, eat well, sleep, repeat.

Diet is key! 

As we know, abs are made in the kitchen and your diet is making the biggest impact. Ditch all kinds of sugar, alcohol and saturated fats. Go high-protein, low-carb, choose healthy fats (also in moderation), drink more green tea and as much water as possible. That’s it.


Cut out sodium

When it comes to water retention and bloating, salt is your enemy #1. Try to reduce your salt intake and replace processed foods with fresh foods, as they contain a lot of sodium.


Avoid (simple) carbs

The less time you have to get in shape, the less carbs you should eat. Try to stay away from simple carbohydrates such as white bread, pasta, rice or potatoes and replace them with greens, vegetables, legumes, whole grains, oats or quinoa, as they can help you feel full for longer. Also, don’t eat too many fruits, as they contain a lot of natural sugar.


Make hydration a priority 

It’s the cheapest and easiest way to look great, lose weight and get in shape. Staying hydrated will keep your skin looking glowy, your metabolism running smoothly, and actually combat water retention, since drinking stimulates your body to release fluids. Drink at least 2.5 -3 liters a day.


Run, Baby, run! 

Increasing muscle through weight and strength training is super important, but in order to get lean you have to burn calories. Cardio exercises like running, cycling, rope skipping or any other exercise that really elevates your heart rate will help you to reach your goals faster, which in turn makes your muscles more defined.


Feel the burn!

Weight training is crucial. The more muscles, the more calories you burn. This full body routine will target all muscles and give your metabolism a boost to help you burn fat. Do these exercises at least 5 times a week and perform as many rounds with as little rest as possible. To get the best results, be sure to challenge yourself (you’ll know you are if you’re barely able to finish the reps).

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Iris Pohl

Fitness & Nutrition Expert | Licensed Sports Nutritionist | Certified Sports Journalist | TV Presenter

Iris loves encouraging others reaching their fitness goals and starting an active, healthy lifestyle. Her mission is to help women of all ages create a healthier, sexier, stronger, body and mind.

“Start. And keep going."