How To Gain The Perfect Beach Body

Written by Jamie Bantleman

Beach Body Plan

These 5 top tips will help you gain a healthy body transformation just in time for those summer holidays. To begin with, we will make sure you are nutritionally on track, that way your starting blocks are optimised!

#1 Detoxification of alcohol and processed foods


Our bodies have been put through a fair amount of stress over the festive break with a lot of junk food and alcohol being passed through our digestive system. This can cause a string of problems from gut inflammation to irregular blood sugar levels which cause long term problems for those with the goal of fat loss. When looking to improve body composition the initial nutritional strategy implemented should be to simply cut out the junk and replace with healthy alternatives.

#2 Cut caffeine for 2 weeks


It seems that we end up having a coffee after each meal, plus if you are like many others, you often indulge in sugary energy drinks as mixers with alcohol. While caffeine isn’t at all unhealthy when used wisely, we can, however, become very tolerant to it and our adrenals may take a hit. A common sign of adrenal fatigue is waking up very hot and/or sweaty; even if this does not apply to you, cutting caffeine for 14 days can help you become much more tolerant to it when supplementing before working out. It will also allow your adrenals to calm and reset.

#3 Cut out fruit, grains, wheat, gluten and other starches for 14 days


For 14 days you should limit your carbohydrate load; we have more than likely spent the festive holidays eating copious amounts of carbohydrates and sugary condiments. In doing this, we are likely to have a huge splurge in glucose in the body and our glycogen stores are overloaded. For this reason, you should consider limiting carbohydrates, using only vegetables as your primary source. Doing this will also improve fibre intake in the body and therefore improve gut function.


#4 Ensure you are eating animal protein at each meal


Protein is the key to a healthy endocrine system and therefore plays a huge role in both fat loss and lean muscle tissue development. Animal protein is the best source of protein, high in amino acids and other key nutrients and vitamins; taking a portion at each meal will ensure your protein intake goal is being met and therefore will find you improve your physique and more importantly, your health.

#5 Ensure you maintain hydration and eliminate fruit juices and cordials


Consuming 0.039l per kg of bodyweight will ensure you are hitting the correct amount of water per day. Cutting out sugary fruit juices and cordials will make a huge difference as it simply eliminates high sugar loads instantly. A pint of orange juice will spike your insulin levels incredibly high and by cutting this out you will considerably improve your ability to lose body fat – quick!


Hydration is commonly known as a vital part of improving your health and fitness however when we get it right and maintain the correct amount of water you will find that both your body and mind will function much more efficiently and effectively.

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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile oranisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: She puts her passion into practice as goal attack for her netball team, and in competitive event riding.

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