BEACH BODY 101

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24 Rules for Building the Perfect Beach Body

Bathing suit season is almost here. So we’ve put together a 24-point plan for how you can look your best, from what to eat and drink (vinegar!) to how—and how not to—work out (watch those crunches). And for the inspiration you need to follow these steps, look no further than our cover story: Joe Manganiello might just be America’s most beach-ready male.

Rule No. 1

Live Hand-to-Mouth
Turbocharge your metabolism and burn through body fat by eating five or six meals, every couple of hours, that are small enough to fit in your palm. This keeps your blood sugar stable and prevents you from getting so famished that you chase fried chicken with powdered doughnut holes. “You never want to be hungry, and you never want to be full,” says Ron Mathews, a trainer in Los Angeles who works with Joe Manganiello and gave us the blueprint for what it took to get the Magic Mike XXLstar’s body beach-ready.

Rule No. 2

Prioritize Your Pecs
The centerpiece of the torso is no longer the six-pack. Thanks to A-listers such as Joe Manganiello and the guys below, pecs are once again a point of pride. Just resist the urge to channel Rambo. To keep your chest proportional, do a mix of exercises that use body weight, such as clapping push-ups and regular push-ups, and ones that require barbells, like bench presses. Choose a barbell that is 60 percent as heavy as what you usually lift, Mathews says. In addition, celebrity trainer Harley Pasternak, who’s worked with Robert Downey Jr. and Robert Pattinson, recommends training the upper-back muscles with rows (using both dumbbells and TRX suspension bands) so you draw back the shoulder blades, which help tilt the chest up and out.

Rule No. 3

Attack the Tufts
Clip your chest hair or don’t—that’s your call. But the one area where there’s no negotiation? Under the arms. “You want to look like you care,” says Anthony Sosnick, founder of the Anthony Brandsgrooming line. The simple test to determine if you need to trim: Put your arms at your sides. If any tufts stick out, snip them off.

Rule No. 4

Go Low . . .
Your lower abs—the bottom two of the six-pack—are the weakest muscles in your midsection. So work them first, before they become fatigued, says Mathews. Try this: Lie flat on your back, hands by your sides, legs raised straight toward the ceiling. While keeping your lower back pressed against the floor, slowly lower your feet to the ground.

Rule No. 5

. . . but Know When to Ab-stain
Keep the crunches to a minimum. “Doing too many will create a strength imbalance and cause your body to bend forward and shorten your midsection,” Pasternak says. “It creates some postural issues and the illusion of having a belly.” He suggests toning the area with planks instead.

Rule No. 6

Work It Like Burt
To target the oblique muscles that will give you the curving, carved hip hollows that flank the lower abdomen (a.k.a. the Adonis belt, devil’s horns, or the Abercrombie V), do what Mathews calls the Burt Reynolds. Mimic the actor’s pose in his 1972 Cosmopolitan centerfold—he’s sprawled on his side, legs slightly bent at the knees—and crunch up from that position, hinging at your hips. (Bearskin rug not required.)

Rule No. 7

Sink the Bloat
Prevent a puffy stomach with these pointers, per nutritionists Stephanie Clarke, R.D., and Willow Jarosh, R.D., founders of CJ Nutrition in New York City.

Cut salt
Potassium-rich foods (some beans, dark leafy greens, squash, avocados, mushrooms, bananas) balance out the sodium in your body, and laying off processed junk (and otherwise healthy fare like cottage cheese, nut butter, wheat bread, and tomato sauce) keeps you from adding any more.

Increase fiber
Too little can cause digestive problems that lead to bloating; up your intake by eating raspberries, pears, potatoes, Brussels sprouts, and cauliflower.

Hydrate
Water helps move that fiber through the digestive system efficiently

Rule No. 8

Be an Active Beachgoer
Don’t just sit there. You could be getting a workout—and having fun, too. Here’s roughly how many calories a 180-pound man will burn during 30 minutes of . . .

Beach volleyball 355
Swimming 266
Water-skiing/wakeboarding 266
Surfing 125
Stand-up paddleboarding 123

Rule No. 9

Try These 3 New-School Boot Camps
Procrastinators can cram months’ worth of gym sessions into less than a week at one of these intensive sweatfests.

1. Men’s Fitness Boot Camp Vacation
Coronado, California
Expect five hours of strength-training and core-conditioning workouts, fueled by gourmet low-glycemic meals.
Four-night minimum, from $2,195; mensfitnessbootcampvacation.com

2. Bikini BootCamp
Tulum, Mexico
Don’t let the name fool you: The results from the circuit-training, kickboxing, and other shape-up-fast sessions (all done along the Mayan Riviera) are so good, you won’t care what it’s called.
Six-night session from $2,250, or $1,875 for Bikini Bootcamp Budget; bikinibootcamp.com

3. Big Mike’s Ultimate Beach Workout
Santa Monica, California
These one-hour workouts include intense plyometric exercises like burpees, as well as sandbag drills and kickass yoga.
Classes Monday, Wednesday, and Friday, from $30; ultimatebeachworkout.com

Rule No. 10

Rub It Off
So maybe you had one fried-fish sandwich too many and you need to cheat. A grooming cream or gel can’t give you rock-hard abs, but it can make the skin on your stomach appear tauter. Try Lab Series Skincare for Men Ab Rescue Body Sculpting Gel ($32; labseries.com), which uses caffeine and creatine to firm and smooth the skin.

Rule No. 11

Let the screen icons guide your beach style.

Look at your screen idols and how they train and fuel themselves. They are only human after all.

Rule No. 12

Snack Like You Give a Damn
Beachside indulgences, from the totally okay to the if-you-absolutely-have-to, ranked by nutritionists Clarke and Jarosh.

1. Frozen fruit
Icy mango slices, pineapple chunks, or cherries are like healthy Popsicles. Freeze any fruit—the less watery, the better it will hold up in a cooler.

2. Watermelon juice
The downside to drinking juice instead of eating whole fruit is that you can easily ingest 10 slices of liquid watermelon, where you might chew only three. (Still, it’s less sugar than a snow cone.)

3. Ceviche
The fresh-fish, lime-juice, and olive-oil combo is like the unicorn of snacks: a rare protein-heavy, low-carb find.

4. White-wine spritzer

Aim for an 80-20 wine-seltzer mix: You’ll keep yourself hydrated and lower the number of calories you’d consume in a full pour.

5. Lobster roll
Mayo plus bun equals a fat-and-carb calorie bomb.

6. Ice-cream cone
Sugar trumps waffle because it has fewer calories and holds less ice cream.

Rule No. 13

Tan What You Can’t Tone
Bronzing lotion, applied strategically, can help you fake definition. First, exfoliate to make sure the color goes on evenly, says Sosnick (Anthony Logistics for Men makes a Blue Sea Kelp Body Scrub; $28, anthony.com). Apply the bronzer along the center of your muscles, fading it outward. A lighter formula, like a mousse, is easiest to blend. Try St. Tropez Self Tan Bronzing Mousse ($42; sttropeztan.com) and stop beating yourself up over those workouts you skipped.

Rule No. 14

Bring Up the Rear
Even if you prefer knee-skimming board shorts, swimsuit styles are skewing tighter. Strengthen those glutes with walking lunges, reverse lunges, or speed-skater lunges, Pasternak says. And when you tire of all of the lunging, add in stiff-legged dead lifts.

Rule No. 15

Move Those Legs
If you’re skipping cardio but still want a big-calorie burn from your workout, punish your leg muscles, the largest in the body. Try weighted squats (barbell on shoulders), dead lifts, box jumps, and burpees. Keep your heart rate up—and torch calories—by nixing rests between sets.

Rule No. 16

Get Tri-Curious
Biceps may get all the love, but the triceps make up about 70 percent of your arm. So giving them extra attention can get you sleeve-busting arm muscles, too. Mathews suggests moves like extensions while standing (French presses) or while lying on a bench (skull crushers).

Rule No. 17

Buy a Six-Pack
If you exercise and eat right but still can’t finish off the fat covering your abs, a trip to the doctor could help. UltraShape, a noninvasive treatment, ruptures fat cells using ultrasound frequencies, and “your body absorbs the destroyed fat,” says Dr. Joshua Zeichner, a dermatologist at Mount Sinai Hospital in New York. “It passes through the system the same way the body eats red blood cells from a bruise.” During the procedure, a technician gels you up and moves the device over your abdomen for 30 to 45 minutes. The most you’ll feel is a slight tingle. Multiple sessions are required (at between $800 and $1,000 each), but patients have reported losing up to three inches off their waists.

Rule No. 18

The Real Joe Six-Pack
Read this—immediately look like chiseled star Joe Manganiello. (Okay, not really, but it’s good motivation.)

Rule No. 19

Be a Loser
To destroy body fat, subtract 500 calories from your normal daily intake and work out to burn an additional 500, says Mathews. This leaves no room for dairy, sauces, desserts, or any added sugar. “You can’t take one bite that is garbage,” he says. Here’s your new diet plan.

Protein: Thirty percent of your calories should come from lean meat, fish, poultry, beans, legumes, egg whites, and protein shakes.

Fat: Thirty percent of your calories should come from avocados, olive oil, walnuts, and egg yolks (for every four egg whites you eat, have one yolk).

Complex carbs: Forty percent of your calories should come from sweet potatoes, brown rice, yams, oatmeal, quinoa, and veggies.

Rule No. 20

Master the Beach Selfie
Ready for your close-up? Here are three tips on how to look Instagram-worthy from Matthew Marden, Details‘ fashion director.

  1. “Take the shot right after you get out of the water. It will look sportier and more natural, like you’re not trying too hard.”
  2. “Everyone looks better in sunglasses. Plus, you won’t be squinting.”
  3. “This is Instagram, not your dating profile—keep it above the shoulders. I don’t want to see any of my friends in bathing suits unless I’m with them.”
Rule No. 21

Sweat Before You Shed Your Shirt
Add 11th-hour definition with these three exercises, which are as essential to your beach prep as slathering on SPF.

Fast Fix: Triceps dips on a chair

The Target: Chest
Fast Fix: Push-ups

The Target: Abs
Fast Fix: Hanging knee raises

Rule No. 22

Take a Long Walk on the Beach
Hitting the sand will burn about 30 percent more calories than walking or running on pavement.

Rule No. 23

Strike a Pose
Don’t undo all that time you spent in the gym with the three P’s—poor posture in public. Use these shamelessly superficial—but entirely effective—methods for strutting your best stuff.

Standing at the beach bar
Show off your abs by turning your hips 30 degrees but keeping your chest facing forward (i.e., the hips and chest aren’t in line with each other). The twist adds instant definition.

Lying on a towel
Keep the focus on your newly defined pecs by resting on your stomach while leaning on your forearms—a position that also makes your biceps pop.

Reading on a lounger
Avoid stomach rolls and a double chin by reclining on your back and holding your book or iPad up above your face. (Bonus: You can use it to block the sun.)

Rule No. 24

Do Cardio Before Breakfast
Moderate-intensity cardio on an empty stomach is the most efficient way to torch fat, Mathews says. That’s because the body doesn’t have any ready glycogen to burn, so it uses stored fat to get through the workout. However, if you push yourself too hard, you’ll start cannibalizing muscle. Keep the cardio easy enough (heart rate under 140) by alternating walking and running or by walking at a steep incline (you can do either on the treadmill). “You don’t want to be huffing and puffing,” Mathews says.

 

WORKOUT

Arnold-Schwarzenegger

19 Things That Will Make Your Workouts So Much More Effective

Make every workout count with these game-changing tips.

If your’e planning to lift more, run more, or sweat more, chances are, you’re looking to do it in the most efficient and effective way possible. Sure, showing up may be half the battle, but the other half of the battle is made up of hard work, consistency, and training smart.
Whether you’re a seasoned gym-goer or you’re new to fitness, here are 19 workout tips to take your fitness to the next level. And remember: doing any type of physical activity is a great first step.
drinking coffee

1: Wake up with a cup of coffee before your morning workout.
The caffeine in a pre-workout cup of joe helps stimulate your central nervous system, so you’ll have a little extra oomph in your indoor cycling or boot camp class. Plus, in addition to a performance boost, research shows that it can actually make exercise feel more enjoyable, so you’re more likely to push harder.
Drink up a half hour before you start sweating to give it time to kick in, Jessica Cording, R.D., tells SELF.
walking up stairs from metro

2: Walk into the gym with a plan.
Having a plan of action before you step foot in the gym can help you avoid wandering aimlessly around while you decide what to do next. This indecisiveness not only adds time to your workout, it also makes it less efficient, since you’re letting your heart rate drop. “A clear plan is your secret weapon,” Jared Kaplan, founder of Studio 26, previously told SELF. Know what exercises you’re going to do, where you’re going to do them, and in what order.
It’s also a good idea to have a plan B, just in case the machine or floor space you were planning on using is taken. Move on to other parts of your workout and come back, or be armed with a backup exercise in mind that utilizes different equipment.

3: Get motivated with a solid workout playlist.
Get pumped up on your way to the gym and during your workout with songs that make you feel strong, powerful, and like you can do anything. If you’ve been using the same earbuds since who knows when, upgrade your sound quality and comfort with one of these four best workout headphones rigorously sweat-tested by SELF staffers as part of our annual Healthy Living Awards.

4: Put your phone on airplane mode.
Resist the urge to chime in on your group text or check that Snapchat message. Your workout is the time you get to invest in yourself, so turn your phone on airplane mode to avoid unnecessary distraction. Even better? If you don’t need your phone for your music or any workout apps, leave it in the locker room. The workout ‘grams can wait.

5: Start your workout with some dynamic stretches.
Dynamic stretches are a core component of pretty much any warm-up. With dynamic stretching, you’ll be moving through different stretches, rather than holding the stretch in place. This gradually raises your body temperature and heart rate and starts to warm up your muscles, priming your body for activity. A dynamic warm-up also helps improve your range of motion, so you can get deeper into each exercise and reap the full strengthening benefits of each move. The exact stretches you should perform in your warm-up depend on the type of workout you’ll be doing: Try this 5-minute warm-up before you run, or this dynamic warm-up to do before a strength-training session.

6: Foam roll. Master foam rolling, and do it often.
Foam rolling is another excellent way to improve your range of motion, so you can get more out of every squat, lunge, and push-up. Foam rolling helps relieve tightness by releasing knots your fascia, the thin sheath of tissue that surrounds your muscles. This tightness gets in the way of your ability to do exercises with a full range of motion, which may limit the benefits of the exercise. Foam rolling before a workout (and when you have spare time) is a good habit to get into to make every gym session more effective. When you roll, make sure to go slowly and pay special attention to any spots that feel particularly tight, like your hips or calves.

7: Embrace strength training.
If you’ve steered clear of the weight room in the past, now’s the time to get familiar with strength training. Having strong muscles can help prevent injury and help you move better in day-to-day life, whether you’re lifting a moving box or climbing stairs. Strength training also improves your bone density, which is important to prevent fractures and osteoporosis. It also prevents against age-related muscle loss—the natural decrease in muscle mass that happens as you age—which keeps your metabolism humming. And although you probably associate cardiovascular exercise with heart-health benefits, research shows that strength training also helps keep your heart healthy by lowering your blood pressure and improving cholesterol levels. Read more about the many benefits of strength training for women here.

8: Maximize your gym time by minimizing rest between exercises.
Strapped for time in the gym? Cut down your rest intervals. By taking minimal rest, you’re automatically upping the intensity of your workout and keeping your heart rate elevated throughout your weightlifting or interval training session. This cardio challenge trains your body (and mind) to work efficiently and persevere through fatigue, Rob Sulaver, C.S.C.S., founder of Bandana Training, explained to SELF. When you do cardiovascular training regularly, your body gets better at delivering fresh oxygen to your muscles, so you’ll actually get better at pushing through your workouts even when you’re tired.
The right amount of rest varies depending on the workout and the person, but as a rule of thumb, you should aim to take just enough that you can go hard during your next set, but not so much that you’re totally recovered. A quick disclaimer: If you’re already feeling this way during your strength workouts, you might not want to cut down your rest intervals any further; too little rest won’t allow your muscles to recover enough to be ready for your next strength set.

9: Incorporate compound movements to hit more muscles at once.
Compound exercises recruit multiple muscle groups and two or more joints at once. That’s opposed to isolation exercises, which target one muscle group (like bicep curls). Because they help you get more done in less time, they’re great for increasing overall muscle mass, and they also burn more calories because they require more energy output. Compound exercises can be single moves that put multiple groups to work at the same time (like lunges and squats), or they can be two moves strung together (like bicep curls to shoulder presses).
To make the most of the time you put into the gym, you should aim for compound moves to take up 70 to 80 percent of your workout (and target specific muscles you want to work with isolation exercises the rest of the time).

10: Amp up exercises by adding weights.
While you can get a heart-pumping workout using only bodyweight exercises, adding in weights gives your muscles an extra challenge. If you feel like you’ve mastered moves like basic squats and lunges, try holding a set of dumbbells or a medicine ball to make these types of bodyweight moves more challenging and effective.

11: Pick the right weight.
One of the biggest questions that beginners have in the gym is, “Which weight should I use?” Choosing a weight that’s heavy enough (but not too heavy) will challenge your muscles just enough to grow stronger. If a weight is too light, you’ll still get some of the health benefits from moving your body, but you won’t see your strength or fitness improve.
Choosing the right weight can take some trial and error. In general, you want a weight where you can finish all of the reps in your final set of exercises, but feel like you’re really struggling on the last two or three reps. If you can finish that final set easily, it’s time to increase the weight. If you can’t finish all of the reps in a set, move down to a lighter weight.

12: Make a mental connection to your workout by thinking about the muscles you’re targeting during each exercise.
One way to make each and every exercise more effective is to think about the muscles you’re trying to engage, rather than mindlessly going through the motion.”It can be very easy to disassociate from your workout by chatting with your friends or paying more attention to the instructor. But what we’ve seen is that if you focus on contracting the muscle that you’re involving, then you can get a better result out of it,” exercise physiologist and ACE-certified personal trainer Pete McCall, C.S.C.S., host of the All About Fitness podcast, told SELF. For example, if you’re doing a squat, actually think about your glutes powering you through each rep to make sure you’re using good form and the muscles you’re trying to engage are actually doing the work (rather than letting other muscle groups take over).

13: Log the details of each workout so you can track your progress.
Tracking your workouts is a great way to make sure you’re always challenging yourself, trainer Adam Rosante, C.S.C.S. told SELF. Using a physical notebook or an app, “when you go to the gym to perform that day’s workout, note how many reps and sets you completed for each move, as well as the weight you used for each,” says Rosante. “The following week, you’ll perform the same workout, but increase the difficulty by tweaking one or more of the elements: reps, sets, weight, or another variable.” Plus, over time, you’ll get to look back at your progress and see how much you’ve improved.

14: Give high-intensity interval training a try.
High-intensity interval training, or HIIT, refers to short bursts of very hard work followed by periods of recovery—they don’t call it high intensity for nothing. The work periods are typically 20 to 90 seconds, during which you should be giving it your all, whether that’s a sprint on a treadmill or nonstop burpees.
The main appeal of a HIIT workout is that it’s incredibly efficient. Because you’re packing in so much work during those hard intervals—and keeping your heart rate up during your rest—you’re doing a whole lot of work in a short period of time. This improves your aerobic fitness and, if you’re including strength exercises in your HIIT session, your muscle strength and/or endurance as well.
HIIT can also help with fat loss (if that’s a goal of yours) because you’ll also be burning calories after your workout. This is known as EPOC (excess post-exercise oxygen consumption). While the effect isn’t huge—the length, intensity, and frequency of your workouts and your nutrition habits matter much more for your overall calorie balance—every little bit adds up over time.

15: If you’re driven by data, invest in a heart-rate monitor.
Wearing a heart-rate monitor can give you an idea of your intensity level by measuring how fast your heart is beating. This can help you make sure you’re not overdoing it on the intensity every day (since not every day should be tough), and show you where you can push a little harder. Here’s how to figure out your heart rate zones using data from a monitor, and use this information to train more efficiently. (It’s worth noting that a heart-rate monitor worn around your wrist is generally less accurate than the type that uses a chest strap.)

Many new heart rate monitors also track your resting heart rate throughout the day. This can give you insights into how well your body has recovered from a workout—a significant dip or spike in your average resting heart rate could mean that something’s up. Learn more about your resting heart rate and what it can (and can’t) tell you about your fitness here.

16: Try following a specific fitness program tailored to your goals.
If you have a specific fitness goal, consider following a specific program created for that goal. If you’re looking to run a 5K race, for example, following a 6-week 5K training program will prepare your body better than simply running a few times a week. This seems intuitive, but it’s good to understand why: Doing a similar workout over time makes your body adapt to that challenge by getting fitter and stronger. This is exactly what you want when you have a specific goal, like a heavier deadlift or a faster race time. If you switch up your workout too often, though, you’re not forcing your body to adapt in a specific way. (That’s not to say your workouts are worthless: You’ll still be reaping plenty of health benefits and improving your overall fitness.)

17: Do workouts you actually enjoy.
Finding a workout you actually like is key to staying consistent with your fitness routine. Plain and simple, “if you don’t love [your workout] and look forward to it, you won’t do it,” Jenn Seracuse, director of Pilates at FLEX studios, told SELF. Hate running? Try a cardio dance class instead. Not a yoga person? Maybe barre is for you. At the end of the day, the best workout is the one you’ll actually do.

18: Commit to getting your z’s.
Sleep is hugely important for many reasons, your fitness game included. “Exercise is a physical stress applied to the body, and muscles get stronger in the period after the workout when the body is repairing the damage,” Pete McCall, M.S., C.S.C.S., host of the All About Fitness podcast, explained to SELF. Allowing your body to recover properly makes it easier to crush a workout the next day. Plus, when you’re sleep deprived, you won’t have as much energy to work your hardest, and you also increase your risk for injury.

19: Build in active recovery days—they’re important.
When it comes to building muscle, it’s the time you spend outside the gym when the magic really happens. When you work out, you create micro-tears in your muscle fibers. Later, post-sweat session, your body rebuilds those damaged muscle fibers stronger than before. Your body needs days off to repair, recover, and rest—without them, you miss out on the muscle making magic and risk overtraining if you work out frequently). This is where active recovery days, along with good sleep, come in. We’re not talking about lying still on your couch all day, though. On active recovery days, go for a walk, do some gentle stretching, or hit up a restorative yoga class.