Home Body Get a Beach Body: Tips and Tricks for Men

Get a Beach Body: Tips and Tricks for Men

One of the best things about getting your body fit and ready for the summer is how it makes you feel. Not only do you have a goal to work towards (getting fit and toned before the summer starts), but actually being able to show off that look you’ve wanted is beyond satisfying. It fills you with a burst of confidence in knowing that all your hard work can be on display; a model for what men can achieve in their search for self-improvement.

Beach body for men

Of course, if you’re not all that experienced with fitness, you may need some pointers to help you look as good as possible while on the beach. Not all of them are fitness-related, though, and some of the benefits can lie in how you define a beach body in the first place. Of course, you’ll also be provided some exercise tips as well so you know what to focus on for that moment when you step onto the beach and tug off your shirt.

Here are the tips and tricks on getting a beach body for men.


Redefining the “Beach Body”

Beach body mindset

Part of the reason why developing a beach body can be difficult is because of how you even view the concept. This is the same for both men and women, but for men, body standards and how to achieve them can be particularly harsh, and maybe even downright impossible.

When you hear the term “beach body”, the idea of a well-toned muscular man comes to mind. All you really know is that you just need to look good.

However, these ideas can become toxic if they become too unrealistic. A problem with many young men looking to get into fitness is the uninformed ideas they adopt. You’re not going to become absolutely shredded on your first go, and it doesn’t help that much of our media is oversaturated with unrealistic body standards, many of which are the result of steroids.

Even just the term “beach body” is starting to get a bad reputation due to the unrealistic ideas that it puts into men’s heads. Most of us will never be able to achieve the same physicality of the men on magazine covers without years of dedication and discipline. Even then, many of these men are being boosted by some type of illegal enhancements, so be wary of the “inspirational bodies” you may see on a screen.

If you find yourself recently disillusioned and you’re not quite sure how to go about achieving your body goals, then it’s time to adopt a new mindset.


Adopting a Healthy Mindset

Healthy Mindset

Adopting a healthy mindset can be hard when you’re so used to the stereotypes of a fit, shirtless man on the beach. People will have you believe that if you don’t have a clearly-defined 6-pack and rippling muscles, you’ve failed in your venture. They’ll want you to shed fat as quickly as possible, and that if you can’t remove a certain amount of weight from your body, everyone will judge you.

If you’re new to fitness and you have these thoughts about yourself, then you need to reevaluate how you see yourself and what healthy weight loss looks like.

While yes, it’s important to work hard to make sure you’re healthy and achieving your dream goals, it’s also very important that you know what “healthy” even means. Yes, you may look good, but do you feel good? If the answer is “no”, there may have been a piece of the puzzle you stumbled over.

Instead of fussing on your dream body, focus on losing a bit of weight and gaining a bit of muscle. Gaining your dream body requires a lot of time, dedication, and know-how. You’ll also have to accept the fact that you’re still working on your body, so you shouldn’t care about how people may judge you on the beach.

Not to mention, much of the information out there about how your body “should” look is downright harmful. For example, many companies and influencers may tell you that your body should be less than 10% body fat, which is not healthy. You should be losing fat at your own pace while still keeping an eye on how your body is doing in general.

If you feel like you’re still unsure of how you can get in shape in a safe and healthy way, then you should probably consult a personal trainer. Not only are they knowledgeable on healthy fitness practices, but they can also recommend the proper exercises to achieve your goals.


Tips For Getting a Beach Body

Beach body tips and to do list

Here we get into the tips and tricks for men when it comes to getting a beach body. Some are related to fitness, and many of them aren’t. It takes much more than just a few days per week at the gym to help, after all.



Half the work of a proper exercise routine is the food you have during your off time. You are what you eat, after all.

Here are some dietary tips to help you reach your goal.


Follow a Low-Bloat Diet

Certain foods, such as broccoli, apples, and beans contain slow-digesting carbohydrates, which cause gas. You’ll want to eat foods that prevent gas build up, but also the retention of water, which also causes you to bloat a tad.


Cut Out the Alcohol

According to the American Journal of Clinical Nutrition, men consume an average of 433 extra calories on the days where only a couple drinks are involved. This is only harmed by the fact that alcohol consumption loosens your inhibitions, which can cause you to indulge in snacks or even more alcohol. So, our verdict is to cut out the alcohol.


No More Snacking

Snacking is a habit that you shouldn’t indulge in when trying to look your best. Even healthy snacking isn’t too good for you. They may not seem like much, but mindless snacks can really cause those calories to add up, and you may end up unintentionally overeating. Try sticking to the standard 3 meals a day, and if you do decide to snack, try to keep track of the calories and put a cap on your consumption ahead of time.


Get Plenty of Protein

If you want to increase your muscle mass, you’re going to want to eat protein during each meal. You don’t have to go overboard; just a bit of protein for every meal should get you through it. A couple of eggs in the morning, some chicken for lunch, a healthy serving of beans of your choice for dinner, maybe a few glasses of milk throughout the day. It isn’t a hard task, especially with so many sources of protein to be found.

If you can’t get enough protein daily, try bulking supplements like mass gainers and go on a mini bulk phase before starting to cut for the summer.


Eat Anti-Cellulite Foods

Cellulite is a compound that causes the breakdown of collagen, the skin’s connective tissue. This actually isn’t something to do with your build, but instead your skin. If you want your skin to really shine under the sunlight, you can fight cellulite through high-quality proteins. You can also build collagen through dark-colored berries and flaxseeds.


Healthy Practices

Man running on the beach

These aren’t about your diet, and they aren’t about exercise. These are simply tips you should take into account, as they can affect your fitness all the same.


Get Plenty of Sleep

This is a non-negotiable. You need to get some sleep, not just so you don’t fall asleep at work, but also for better results from your exercise routines. How so? Well, when you sleep, your body is able to repair muscle. Not to mention, a lack of sleep can cause your sense of hunger to go out of whack, leading you to eat either less or more than you need to. You need to get around 7 to 9 hours of sleep each night.


Train Your Posture

This is just good advice in general. It doesn’t matter if you’re completely fit; a bad posture can ruin it all for you. Not to mention, a poor posture can interfere with your exercises.

The only advice I can give is to be more aware with how you sit, stand, and walk. If you tend to slouch, straighten up the best you can. It tends to give you an air of confidence, as well.


Engage in Non-Exercise Physical Activity

Every little bit counts towards your road to your dream body. Non-exercise physical activity refers to more casual activity that doesn’t require the use of a gym. Instead of taking the elevator, use the stairs. Instead of spending time on the couch flipping through channels, go on a stroll. Even just getting out and doing something for the weekend will end up being a huge help to your body.



beach body workout

Here is the meat of the issue here. So we don’t need to get into an entire spiel about which routines will get you the body you want. That’s completely up to what body you even want. However, we do have a selection of workouts you should engage to really hone some of the more prominent features for men to really achieve a beach body.


Practice High-Intensity Interval Training

High-intensity interval training, or HIIT, is a very effective way to shed fat from your body. It can be fairly difficult due to the nature of HIIT, which asks you to interchange between rapid exercise and a slower, more casual pace. It’s a great way to get your cardio in and burn the calories at the same time. It’s important that you start off lightly at first: 10 to 15 minutes per session before slowly increasing to 30 minutes. If you can’t do HIIT, at least incorporate cardio into your routine.


Focus on Your Core

It’s the core that everyone points to the most. That’s where your 6-pack is supposed to be, after all, and if you’re determined to shape one out, core exercises (along with the rest of your exercises) are great ways to do so. Do some deadlifts, get some squats in, and do some gold old fashioned push ups to get your training in.


Train Your Upper Back

One of the key features of working on your upper back is the trim waist it leaves behind. By neglecting this area, it can make your body seem out of balance and your waist a bit thicker than it is. A great way to combat this is through exercises like bent over dumbbell rolls. They focus on the upper back, and by practicing these every session, you’ll be on the right track.


Work on Your Glutes

It doesn’t matter if it’s just pants or swim trunks, a set of toned glutes is always a must. It really tops off the beach body you’re trying to gain, so if you’re looking to develop these muscles, there are plenty of exercises you can use to define them. My top pick is weighted hip thrusts, which really work to develop that area.