6 ways weight training gives you a beach body fast



It’s a new year and summer’s not over, so it’s not too late to get your body in top top shape.

A smoking hot beach body is still possible

Resistance training can make the flabby appear firmer. Soft bits cannot be camouflaged in a bikini in the way they can in clothes, no matter how small you are. Weights give you shape, whether you are a slim size 6 or a voluptuous size 16. Tone up your curves and wear them with pride.

Exercise ideas – dumbbell step ups, leg press, cable side twist pulls, medicine ball asterix

‘Compound’ movements involve more than one joint moving for each body part within an exercise. Choosing these exercises allows you to increase muscle. You will burn more calories both during and after your workout, just in case you fancy a post beach ice-cream.
Exercise ideas – squats, lunges, chest press, lateral pulldown, machine rows

Whole body weights movements increase fitness and tone in minimum time. Pick exercises that move as many parts of your body in a single exercise, or combine upper and lower body exercises together in one movement, for the most time efficient workouts.

Exercise ideas – barbell clean and press, kettlebell swing squat, dumbbell squat + bicep curl + shoulder press

You cannot spot reduce fat, but you can spot tone muscle. Weight training allows you to pick a part of your body you want to improve and choose exercises specifically to work those muscles. Everyone’s body differs and so too do their weak spots. Imagine being able to focus on toning up the back of your upper arms.
Exercise ideas – triceps pushdown, lying dumbbell triceps extention, dumbbell kickbacks

‘Isolation’ exercises involve just one joint moving when exercising a specific body part and are great for shaping and adding greater definition. These exercises are ideal for giving curve without bulk to your shoulders as well as a little lift to your boobs.

Exercise ideas – lying dumbbell flyes, dumbbell lateral raise

Weight training gives you the strength and fitness to have more fun at the beach. To get the most out of summer you want to be able to play beach volley ball, surf, paddle board, body surf or at least play in the waves , not just look cute.
Exercise ideas – any that involve a barbell, dumbbells, machines, TRX , medicine ball or resistance bands
By Rachel Livingstone Personal Trainer & Owner of The Health Hub 


Rachel Livingstone


Rachel is a PT and Maternal Health specialist who found the gym at 14 through her weight lifting dad and never looked back. Originally from the UK she finally settled her wanderlusting feet on the shores of Sydney and can often be found on the back of a paddleboard exploring Rose Bay and the beautiful harbour.

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