Planning a beach vacation but worried about getting in shape? Fitness coach Kev, in an X post dated April 8, 2026, shared a structured workout routine designed to target stubborn fat—especially around the love handles—and help you achieve a beach-ready physique. Along with the workout, he also outlined practical diet tips and lifestyle rules to support weight loss.
Workout plan
The routine follows a push, pull, and legs split, which can be repeated four times a week:
Push (chest, shoulders, triceps):
Shoulder press, tricep pushdowns, incline bench press, machine cable fly, cable lateral raises, and overhead tricep extensions.
Pull (back, biceps):
Lat pulldowns, preacher curls, close-grip rows, seated face pulls, close-grip pulldowns, Smith machine shrugs, and preacher hammer curls.
Legs (lower body):
Romanian deadlifts (RDLs), leg press, hip thrusts, hack squat, leg extensions, seated leg curls, and machine calf raises.
Dietary guidelines
To maximise results, Coach Kev recommends a disciplined, protein-focused diet:
- Skip breakfast and use caffeine in the morning to manage appetite.
- Replace junk snacks like chips and candy with healthier options such as Greek yoghurt, protein shakes, fruits, protein chips, or jerky.
- Ensure every meal is protein-dominant—include chicken, fish, beef, or turkey; vegetarians can opt for paneer, tofu, pulses, and legumes.
- Stick to zero-calorie beverages (except protein shakes).
- Avoid alcohol completely, as it negatively impacts recovery, metabolism, and overall progress.
- Maintain a daily calorie deficit of 500–1,000 calories, including weekends.
Additional rules
- Aim for at least seven hours of sleep each night for proper recovery.
- Track your weight daily and compare weekly averages to monitor progress.
- Measure your waist weekly—fat loss around the waist is a key indicator of success, more reliable than the scale alone.
