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Other/Mixed 2 months left to look good on the beach

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)

AyBu

Level 3 Valued Member
Asking for a friend ;),
let's say you have only two months left before going on vacation in Italy,
and you want to look good (at least better) on the beach.
You are rather strong and muscular, but all this is hidden by a good layer of fat,
with a nice belly... You want to lose some of fat so people could see your muscles.
You also want to keep or not lose too much of you muscle, and keep them "toned".
You can run and use kettlebells. What would you too (maximum impact)?

Let's not talk about diet, but exercises. Assume one day off (Sunday).

Would you:
1) run everyday 1h and do S&S 3 times a week
2) do S&S everyday and run 3 times a week 1h
3) alternate between running 1h and doing S&S the next day
4) run 45min every day, do 200 two hands kb swings
5) run 2 times a week 1h, do S&S 2 times, do run 30min + 200 kb swings 2 times
6) something else?

Thank you
 

Don Fairbanks

SFG II
Certified Instructor
Asking for a friend ;),
let's say you have only two months left before going on vacation in Italy,
and you want to look good (at least better) on the beach.
You are rather strong and muscular, but all this is hidden by a good layer of fat,
with a nice belly... You want to lose some of fat so people could see your muscles.
You also want to keep or not lose too much of you muscle, and keep them "toned".
You can run and use kettlebells. What would you too (maximum impact)?

Let's not talk about diet, but exercises. Assume one day off (Sunday).

Would you:
1) run everyday 1h and do S&S 3 times a week
2) do S&S everyday and run 3 times a week 1h
3) alternate between running 1h and doing S&S the next day
4) run 45min every day, do 200 two hands kb swings
5) run 2 times a week 1h, do S&S 2 times, do run 30min + 200 kb swings 2 times
6) something else?

Thank you
5) With Q&D of your choice in place of the 200 kb swings.
 

Andi-in-BKK

Level 5 Valued Member
8 weeks?

That’s going to be a diet change. Get an app like MyFitnessPal and set a weight goal (.5-.8kg/week is a good place to start) Go into macros and raise the level of protein to 1.6-2.2g/kg body weight. Continue to lift heavy so your body hangs onto the muscle you gained.

Unfortunately, you can’t spot reduce. But belly fat is usually caused by stress and genetics. So get good sleep, de-stress, and follow your diet and you should be well on your way. If it’s genetic, like your dad carries fat in the same place, it’ll be the last place you lose from generally. But an overall reduction will see positive results regardless.
 

GaryT

Level 5 Valued Member
Asking for a friend ;),
let's say you have only two months left before going on vacation in Italy,
and you want to look good (at least better) on the beach.
You are rather strong and muscular, but all this is hidden by a good layer of fat,
with a nice belly... You want to lose some of fat so people could see your muscles.
You also want to keep or not lose too much of you muscle, and keep them "toned".
You can run and use kettlebells. What would you too (maximum impact)?

Let's not talk about diet, but exercises. Assume one day off (Sunday).

Would you:
1) run everyday 1h and do S&S 3 times a week
2) do S&S everyday and run 3 times a week 1h
3) alternate between running 1h and doing S&S the next day
4) run 45min every day, do 200 two hands kb swings
5) run 2 times a week 1h, do S&S 2 times, do run 30min + 200 kb swings 2 times
6) something else?

Thank you
“Let's not talk about diet, but exercises. Assume one day off (Sunday).”

I got nothing then. You can’t out exercise your lack of dietary constraints.
 

Tom Flint

Level 6 Valued Member
I’m assuming since you’ve said you don’t want to talk about diet that you have your diet component under control. Moving on.

1. Walking. Get at least 10,000 steps per day and aim for more. The low intensity of it (vs running, for example) is that it shouldn’t increase hunger too much.

2. Since your goal at the moment is physique-related and isn’t focused on your 10K run time, I’d personally lower the running to once per week. In a caloric deficit, it’s not going to doing your muscle retention any favours.

3. If you’d want to keep using S&S for these next 8 weeks, I’d probably choose 5x/week. If you can handle a beach-muscle finisher, go with sets of dips 2x/week and chin-ups 2x/week.

4. I’m no great fan of S&S so I’d personally go with your #6 option. This will depend on your available bells and the exercises you’re confident with, though. Anything by @Geoff Neupert will fit the bill. The Giant, KB Burn 2.0/Extreme/(Reloaded), anything from KB Hard. It’s all top-notch.

For what it’s worth, I took that profile pic of mine after 12 weeks of bodyweight training focused on handstand push-ups, one-arm push-ups, one-arm chin-up regressions, and some curls and lateral raises. You can do a lot with a little.

Don’t overthink it though. Hit the steps and eat just under maintenance and pretty much any training will fit the bill, as long as the focus is on resistance training.
 
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watchnerd

Level 7 Valued Member
1. 500m rowing intervals, as many as you can handle in a session, 2x-3x a week. Ditch the running.

2. Bodybuilder pump work using whatever implements you like, 4x a week.

3. 2 weeks of blood flow restriction training burn-outs for bis/tris & quads / glutes right before show time

4. Weighted ab work

5. Shine sunlight or red light on your scrotum

6. Work on getting your base tan

7. Moisturize
 

Dayz

Level 6 Valued Member
1. 500m rowing intervals, as many as you can handle, 3x a week. Ditch the running.

2. Bodybuilder pump work using whatever implements you like, 4x a week.

3. 2 weeks of blood flow restriction training burn-outs for bis/tris & quads / glutes right before show time

4. Weighted ab work

5. Shine sunlight or red light on your scrotum

6. Moisturize
This.

Diet, pump work, high intensity but muscle sparing cardio, get a tan.
 

Don Fairbanks

SFG II
Certified Instructor
1. 500m rowing intervals, as many as you can handle in a session, 2x-3x a week. Ditch the running.

2. Bodybuilder pump work using whatever implements you like, 4x a week.

3. 2 weeks of blood flow restriction training burn-outs for bis/tris & quads / glutes right before show time

4. Weighted ab work

5. Shine sunlight or red light on your scrotum

6. Work on getting your base tan

7. Moisturize
I was thinking of adding something, but I cannot. It is complete.
 

Conor

Level 2 Valued Member
I’ll give a huge +1 to Geoff Neupert’s KB Burn programs. I’m halfway through KB Burn Express right now, it’s no joke. The diet is a big piece of it but the workouts alone could be beneficial. That being said, do the diet if you use the program for better results.
 

BenHack

Level 2 Valued Member
I recently lost 5kg I n 2 weeks by following a fairly restrictive diet in conjunction with doing the Giant program. I don’t think I can go back to slower approaches again - it’s just so motivating to se the results happening almost daily.

That aside, Geoff Beupert has a bunch of good programs for get loss.

Cheers

Ben
 
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