How to Get a Pool Body

Consistency and patience can be the difference between a jaw-dropping pool body and hiding in an over-sized shirt basking in insecurity. With the right diet, weight training and cardio, you will soon be flaunting a killer body poolside. Starving and hours of cardio won't get you there -- instead take a healthier approach.

Things You'll Need

  • Protein
  • Fibrous vegetables
  • Dense starchy carbohydrates
  • Healthy fats
  • Barbells
  • Dumbbells
  • Jump rope
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Instructions

  1. Nutrition is Key

    • 1

      Increase complete lean protein sources in your diet to about 1 gram of protein per pound of body weight, especially when weight training.

    • 2

      Eat fibrous vegetables with each meal. Spinach, kale, asparagus and cauliflower are great sources, just to name a few.

    • 3

      Eat dense carbohydrates pre- and post-workout only to fuel your workouts and refueling your muscles glycogen stores. Starchy carbohydrates are a great option, as they are lower on the glycemic index scale. Starchy carbs include sweet potatoes, brown rice and beans.

    • 4

      Eat a thumb size of healthy fats with all meals other than your pre- and post-workout meals. Healthy fats include olive oil, nut butters and avocado.

    Lift Weights

    • 5

      Perform compound movements such as the deadlift, bench press, chinups and squats.

    • 6

      Focus on building round shoulders to create the v-taper. Shoulder press, lateral raises and front raises hit all heads of the deltoid muscles.

    • 7

      Build a larger bottom to burn fat and create the illusion of an hourglass shape. Glute exercises include the glute bridge, hip thrusts, stiff leg deadlift and lunges.

    • 8

      Shapely legs will help create the the hourglass figure. Perform the leg press, squat and walking lunges.

    Train your Cardiovascular System

    • 9

      Perform high intensity interval training with 50 second bursts of high intensity and 30 seconds burst of low intensity activity for 10 to 20 minutes.

    • 10

      Circuit train by cycling between strength and cardio exercises. Jump rope for 60 seconds and body squat for 60 seconds until you reach up to 30 minutes.

    • 11

      Jog at a steady state for 45 minutes.

    • 12

      Combine all three forms of cardiovascular training throughout the week, working your way up to two to three sessions per week.