Tim Sharp's guide to getting beach body ready

When it comes to fitness, we all have to start somewhere and throwing yourself immediately into the deep end will likely put a strain on your body and not provide the desired results. Tim suggests going right back to basics before you even warm up. “It’s always a minefield trying to figure out where to begin in getting an amazing beach body but knowing your current weight and measurements is essential to keep track of your fitness journey. Pictures are also helpful” he explains. Assessing your diet and lifestyle is the next step and Tim comments that “clean eating, an improved lifestyle, increasing water intake and reducing or cutting out alcohol” will work wonders for your body especially when paired with his beach body workout. Now you’ve got the basics down, it’s time to start the hard work! 

Tim Sharp can’t stress the importance of clean eating enough. Combining top-notch nutrition and a daily training programme, you’re guaranteed to get your desired results for a flat and refined stomach in a short timeframe. Here are Tim’s five top tips when it comes to a healthy beach-body-friendly diet:

1. Stay Hydrated 

   Extreme dehydration is common especially if you drink alcohol two to three times a week so to avoid this, three to four litres of water is the ticket. This will boost your energy levels, aid in losing excess body fat and make you feel fuller thus curbing your junk food cravings. 

2. Eat little and often
   

   Smaller meals eaten more frequently are more beneficial than eating two or three larger meals each day. You’ll find that you’ll eat less calories, your blood sugar levels will be more sustained and your tendency to snack will decrease.
    

3. Stick to fresh produce instead of processed food 

   For instance, a diet of oats, fruit, vegetables, salad, chicken, fish and nuts will allow your results to improve and be longer-lasting.
    

4. Healthy fats are essential for a successful diet 
   

   Flax oil, olive oil, oily fish, avocado and nuts are incredible for fat loss, good hormone production and clear skin. 

5. Try to eat five low-carb, high-protein meals each day

   Although it may sound excessive, the biggest meals should be eaten during the day and the smallest in the evening. Healthy snacks mid-morning and mid-afternoon are essential while your evening meal should be both protein and plant-based such as steak with salad or salmon with fresh vegetables.

Tim Sharp’s Beach Body Strength and Core Workout is a fast-track pass to getting a flat stomach, slimmer legs, a strong back and perky glutes that guarantees to make you feel happier, healthier and more confident. He recommends the training should be completed daily and began around six to eight weeks before your holiday for the best results. It’s easy to complete either at home or in the gym and require little to no equipment. Ready, set, sweat!

1. Lunges: Four sets of 20 reps
   

   Lunges are incredible for shaping your glutes. Alternate your legs with either walking lunges or lunges on the spot.

2. Press-ups: Four sets of 25 reps 

   Press-ups are essential in working the chest, shoulders and stubborn tricep muscles. These can be simplified by pressing-up with your knees on the floor instead of your feet. The tempo should be two seconds up and three seconds down.

3. Squats: Four sets of 25 reps 
   

   Squats are the best way to get amazing thighs and buttocks. For the best results, keep your tempo as two seconds down and two seconds up, maintain good back posture and increase the resistance with small weights.

4. Chair dips: Four Sets of 20 reps 

   This is the key to toned arms. Grip the seat of the chair, bend your elbows and lower your body towards the floor. Repeat for four sets of 20 reps.

5. Plank: Two sets of 45 seconds

   The best and toughest ab exercise, planks work the deeper transverse abdominals and help build a six-pack. Maintain good posture and brace and draw in your abs while in the plank position. Repeat twice for 45 seconds each.

6. Side plank: Two sets of 45 seconds
   

   The side plank targets the waist and requires good posture, the shoulder blades to be retracted and repressed and good stability through the abdominal complex and neutral spine angles.

7. Superman: Three sets of 45 seconds

   Lay face down on the floor and have your arms beside your hips. Activate your core by drawing your navel in towards your spine and squeezing the glutes. Once your core and glutes are activated, lift your chest off the floor and lift your arms up and back towards your hips, rotating your thumbs towards the ceiling. This is brilliant for strengthening and toning your back as well as improving posture.