How to Have a Healthy Fat Percentage and a Beach Body
How to Have a Healthy Fat Percentage and Still Look Beach-Ready
A lot of people think you need an ultra-low body fat percentage to look good on the beach. The kind of lean where every vein and ab line pops. But for most of us — especially people with jobs, families, and a social life — that level is neither realistic nor healthy. The good news? You can look great on the beach while keeping a normal, sustainable fat percentage.
Healthy doesn’t mean “super shredded”
Fitness magazines and Instagram tend to show the most extreme versions of leanness. But the reality is simple: the beach body most people admire isn’t 7% body fat. It’s more like 12–18% for men and 20–26% for women. That’s the range where you have visible shape, good energy, and hormones that actually function.
That’s also the range where you feel good on holidays. You can eat, walk, train, explore — without worrying that one scoop of ice cream will ruin your physique.
Strength training gives you the “beach look” — not starvation
The secret behind looking athletic on the beach isn’t how low your fat is, but how much muscle you maintain. Squats, lunges, push-ups, pull-ups, dumbbells — that’s what shapes your physique. Even two to three sessions a week can change your frame completely.
This is why picking the right hotel matters. If you keep up a few short workouts on your trip, your body stays in “shape mode” instead of “holiday shutdown”. Try to book a stay from our list of hotels with proper gyms so you don’t break your routine.
Cardio without the suffering
Walking is still one of the best ways to stay lean. Most city trips naturally give you 10,000–20,000 steps a day. That’s more than enough to stay in a calorie deficit without doing endless treadmill sessions.
And if you want something more intense, outdoor runs, hotel stairs, or a quick HIIT session do the job. But you don’t need to train like a professional athlete — you just need consistency.
Better food choices = better results
You don’t have to skip local food. You just need to structure it a bit. Lean protein (grilled chicken, fish, tofu), lots of veggies, fruit snacks, and one or two “treat meals” a day keep your calories in check without feeling restrictive.
And if you're moving around a lot — which you will on any city trip — carbs aren’t the enemy. They actually help your workouts and recovery. Just avoid the deep-fried stuff as your main diet.
Your beach body is built in the months before your trip, but maintained during it
You don’t need a radical transformation right before leaving. What matters is hitting a realistic healthy fat range, keeping some muscle, and maintaining your routine. Even small habits make a big difference: a quick morning workout, lots of steps, smart food choices, and drinking enough water.
And when you travel, try to pick a hotel that supports your routine instead of breaking it. Our curated list of Good Gym Hotels makes it easier to keep your habits alive on the road.
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