Two Intense Exercise Routines To Get The Beach Body Of Your Dreams

Are you looking to get the body that you would be proud to take to the beach

? Most people want that same thing but do not know how to achieve their goals and they go about doing it the wrong way. Well, I am going to give you the fundamentals of what to do to get that perfect beach body.

Well now, what exactly is a beach body? A beach body has less than 10% body fat for men and less than 16% body fat for a woman. So, now that we know our goal, for most of us, it becomes an issue of burning enough calories to reach that goal.

Burning calories can be viewed as a matter of quantity versus quality when it comes to exercising. You see most people gravitate to long drawn our cardio routines to burn fat, this is quantity. But, even if you run a few miles you are only burning a few hundred calories and when the workout is over so are the fat burning benefits.

It is really all about how much effort of work you put into your workout, this is quality. You see a pound of fat requires 3,500 calories of energy to be expended. When you consider that the average person only expends 2,000 calories in an average day you can see how useless sit ups are. What you need to do is turn your body into a fat burning furnace all day long. You need to raise your metabolism and there are a number of ways to do this.

First, you want to lift weights because the more muscle you have the more fat you will burn throughout the day. Second, you want to do exercises that work multiple muscle groups at the same time. This will cause your body to go into a state of metabolic shock so you burn calories at a higher rate throughout the day. To increase the fat burning even more you want to do high intensity interval training which is moving quickly from one exercise to another with only a brief rest in between. Kettlebells are ideal for this and you can burn up to 20 calories a minute with them!

If you are not familiar with kettlebells they look like cannonballs with handles on them. Men typically use a 35 pounder and women 25 pounds or less. Because of their design they are ideal for combining a variety of exercises into one.

You will do the following exercises in a high intensity interval training method. This is simply exerting as much effort in one exercise as you can and taking a short rest before moving on to another. Do as many circuits as you can.

Week 1: A/B/A/B/AWeek 2:B/A/B/A/B

A: 1 armed clean and press, squat to a two armed clean and press (squat down pick up the KBs and then clean and press them), 1 armed snatch, squat to a two armed military press, lateral raises, sumo dead lift to a high pull

B: KB swing (swing it between your legs thrusting out with your hips), combination renegade rows with pushups, KB swing, bent over 1 armed rows, KB swing, pull ups

If you do these exercises on a daily and weekly basis you will be burning fat at significantly higher rate than if you had spent a much longer time doing a lower intensity workout. You will be able to lose as much as a percent of body fat a week and have that beach body that you want in no time.

by: John Kidder

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