Get the perfect Beach Body in 21 Days !!

Spring is here and summer is coming fast. Every year you say you’re going to buckle down and get rid of that extra weight for good.

Is this the year? Are you serious about finally getting rid of belly fat and increasing your tone and definition to create the beach body you’ve desired? Are you ready to put in hard work and stick with it every day ?  

If so, you’re ready to commit to this daily fat-burning, muscle sculpting routine that will enable you to compete for looks with all the most impressively sculpted bodies at the beach this summer.
The two main things you want when trying to lose weight and build muscle are toning exercises and cardio, and this workout combines both. Get ready to get in the best shape of your life and be the envy of the beach this summer!

1. Stretch and Breathe:

Stretching and breathing is often a step thought to be foolish and subject to numerous other judgments by those who don’t understand the reason.

Many people completely dismiss the necessity of this vital component to a workout regimen and simply dive into their workout.

As far as comfort is concerned and maintaining a willingness to ‘do it again tomorrow’, stretching thoroughly and breathing deeply before, during, and after a workout (especially one with high intensity) helps to minimize or completely prevent muscle soreness.

Imagine that you laid out in the sun all day and never put on sunscreen, and then once you developed a burn you never treated it. Sounds crazy, right? A sunburn can break down your skin, and you want to prevent the breakdown as much as possible and treat what does occur.

Since muscle is built and toned by being torn and repairing itself, muscle soreness is virtually guaranteed; but stretching your muscles in preparation of and as a cool
down from rigorous activity is much like massaging the skin with vital nutrients.

2. Cardio Base: Burpees:

This exercise regimen begins by increasing blood flow and getting toxins and oils out of the body through sweat.
Any good exercise regimen is designed to get your heart pumping right out of the gate.
Why? Because a higher heart rate is what’s going to increase your metabolism and burn fat.
It also gets your blood circulating, which will help your muscles out, and since muscle burns fat you want as much of that as you can get.
By making sure you’re already in an ideal calorie burning position your exercises designed to sculpt and tone will be that much more effective.
So what’s the most efficient cardio exercise which also helps to methodically tone virtually every muscle in the body? The burpee!
To perform a complete and proper burpee, you need to start out by simply standing up.
Make sure your feet are about shoulder width apart, stand straight, and engage your core.
This will ensure you minimize injury and get the most effective workout.
The first motion is to drop to a squat with your knees close together while placing your hands in front of you flat on the ground.
You then shift the weight of your body onto your hands and extend your legs behind you so that both the palms of your hands and your feet are on the ground and your body is positioned completely straight like a plank.
You’re only in this position for a split second as you kind of ‘hop’ into plank position and then immediately back into your squat position. Stand up and resume.


3. Focusing on Quality:

Rather than trying to set a goal for how many Burpees you should perform or for how long you should perform them, do a test run to see how many your body needs to feel the appropriate burning sensation in your muscles.
Always remember that it’s
quality over quantity when it comes to any exercise, but particularly with toning exercises.

Toning exercises are only helpful if you do them correctly. You can also injure yourself if you do too many at a time.
The primary muscle groups that may begin to burn before others are your shoulder regions, thighs and gluteus muscles, and perhaps your lower abdominals. To prevent overextending yourself in this exercise, go by the first set of muscles in which a burn develops.
Once the burn begins, you want to do a few more but not so many more that you completely obliterate the health of your muscles. This is extremely counter-productive and will prevent you from exercising for at least 24-48 hours.

The Second Position:

For the next position that will help melt belly fat away with an unprecedented quickness, you will bring each knee up next to your elbow that’s on the same side.
Remember that balance is the key to everything. So, if you started with your right leg, bring your right knee up to where it’s just about an inch from your right elbow.
The final position of yoga plank crunches consists of bringing each knee to the elbow on the opposite side of your body.
Again, assuming that you started with the right leg, bring your right knee to where it’s barely touching your left elbow.
Once more, hold your position until the muscle burning sensation begins and has continued for at least 4-5 seconds.
After this first sequence, you may feel like you can no longer even hold basic plank position. If you don’t, that’s great because it means you are already at a certain level of fitness.