These tips will help you get a beach body fast: By keeping water from pooling between muscle and skin, you'll boost your muscle definition. Just don't make a habit of them, and stay hydrated in the sun.3 to 6 days before the beach:
- Carbohydrate depletion. This will limit your water retention.
- Reduce calories by 15 percent -- for the average 180-pound guy, that's about 420 fewer calories a day.
- Cut your carbohydrates to less than 100 grams a day -- that's about 15 to 20 percent of total daily calories.
- Eat four or five small meals a day.
- Drink lots of water: at least 1 ounce per pound of body weight.
From 2 days before, through beach day:
- Carbohydrate loading. Now you want to refill your glycogen stores, which will make your skin tighter.
- Eliminate all junk food and increase your carbohydrate intake to 70 percent of daily calories -- that's about 1,900 calories (or 400 grams) of carbs for a 180-pound guy.
- Avoid salt and sodium-laden canned food to keep water retention low.
- Taper your water intake to about a quart a day. But make sure you drink enough water when you're actually on the beach, to avoid heatstroke.
