Gain A Beach Body In 8 Weeks | The Final Phase

Written by Jamie Bantleman

Beach Body Plan

You will now continue phase 5 up until the end of the 16 weeks. When looking to achieve a great transformation you should follow simple tips that can create the best platform.


Here are my top 5 tips for achieving a great transformation.

beach running

#1 Keep A Food Diary


Keeping a food diary will ensure you are holding yourself responsible for what you are consuming on a day to day basis. It will also be able to provide you with evidence that you are either not eating enough, or eating too much in comparison to what the calorie requirements are for you to achieve your goal. I recommend having a professional check over your food diary on a daily basis at the end of the day, I use this technique with some clients, as they text me at the end of the day with everything they have eaten and drank in that day. If any mistakes are made, we can deal with them straight away to avoid wasting time.

#2 Maintain A Consistent Training Programme


One major floor in the majority of people when it comes to getting results in the gym is that they have no tangible goal. For example, if your goal is to increase muscle mass by 10lbs in 6 months, there needs to be a plan in place for you to do that and week by week you can check that you are getting closer to your goal. Without a set programme you are likely to forget what you have trained or lifted in the previous workouts, therefore it is very difficult to ensure progression. A consistent training plan would be for 4-6 weeks and aiming to progress weekly by lifting more weight and keeping to the different factors that is on the training plan.

#3 Lift Heavy


Another mistake to not getting results in the gym is down to not lifting enough weight when realistically you can probably add 10-20% extra on the bar or dumbbells. Whilst I am a great believer of not sacrificing tension and technique for just lifting a heavy weight, to not lift enough to make any real impact on the muscle cell is going to slow down your progress.


yoga on the beach

 #4 Get More ‘Bang For Your Buck’


This means not wasting time doing exercises that have no real impact on the body physically or hormonally, and making sure you are training hard with good quality compound lifts followed by isolated/accessory exercises to target specific body parts. The likes of squats, deadlifts, bench presses, shoulder presses and pull ups all engage many muscles, therefore, have a huge effect on the whole body.

#5 Use Performance Supplements


When on a great diet you should be looking for what will help you train harder and more effectively. To aid this, use of supplementation is key. Supplements taken pre-workout must have a cognitive improvement element, as well as key vitamins and minerals to improve the quality of your workout. Certain supplements such as branched chained amino acids and essential amino acids are great for taking them pre, during or post workout. Alongside this taking supplements such as whey protein, glutamine, creatine and/or vitamin C post workout will also be beneficial to aiding recovery and lean muscle growth.












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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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