Ways to Get a Bikini Body Fast | The Bikini Body Challenge!
Ways to Get a Bikini Body Fast!
Summertime is here which means beach time, pool time, and fun time! It’s time to show off your beautiful body as you step into your summer clothes and your bikini. If you are longing to tone up and slim down before the hot weather hits, now is the time to get bikini ready.
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Ways to Get a Bikini Body Fast | The Bikini Body Challenge! |
Now, you might be inclined to go on a crash diet, wash down the newest weight loss supplement, or invest in a high cost, low return fad diet plan. Not necessary. The best way to a healthy and great looking body is through taking great care of your body – eating a healthy, well-balanced diet; getting plenty of rest, and exercising.
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Body Eating Tips
eating for a summer bodyYou’re looking to slim down and tone your body, so you need to boost your exercise and reduce calories. It seems pretty basic, but there are things to consider to increase your success and avoid pitfalls as you strive to get your summer body back in shape.
You want to kick start your metabolism, so it is important that you get enough calories and nutrition that your body works to burn fat, feels that its nutritional needs are met, and does not go into starvation mode. If you cut too much and do not get proper nutrients, your body will think it is starving and will start storing energy in the form of fat.
Avoid unhealthy, highly processed, nutrient-poor foods. These foods are usually packed with hidden sugars and are high in empty calories. Make whole foods the primary focus of your diet, and eat a variety of them. Choose lean meats and fish, lots of fruits and veggies, whole grains, and dairy products that are minimally processed (for example, do not buy ‘processed cheese product’ – if you’re going for cheese, get the real thing). Skim and part-skim dairy as fine as long as it doesn’t have a bunch of other junk added in to make up for the skimming process.
You want to enjoy your food. Choosing a variety of foods that are flavorful, nutritious, and filling will keep you from feeling as though you are depriving yourself. This will help you avoid binging later.
Plan and prep your meals ahead of time – especially for days that your schedule is busy.
This will help you stay on track. Shoot for around 1500 calories a day. To keep your metabolism going, it is recommended to eat 5 small meals rather than 3 larger meals. Plan healthy and well-balanced breakfast, lunch, and dinners each day along with 2 snacks.
Have a variety of nuts, fruits, and vegetables around to snack on when you are feeling hungry. Fruits and veggies are highly nutritious, offer a variety of flavor and textural experiences, and are very low calorie. Nuts are higher in calories, but they are filling, very nutritious, and contain healthy fats.
Start drinking warm lemon water first thing each morning. Lemon water is nutritious, it detoxifies, aids digestion boosts your metabolism, improved skin condition, and boosts your immune system. Add half a lemon to a glass of warm water each morning about a ½ hour before breakfast to jump-start your day. Drink it throughout the day for a nutritious and flavorful alternative to plain water.
To carb or not to carb? That is the question. Carbohydrates are an essential nutrient in the body and are present in a large number of very healthy foods.
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Cutting carbohydrates from your diet is not necessarily a healthy decision. That being said, be smart about your carbs. There is a huge difference between the carbohydrates in a carrot versus the carbs you get from a big hunk of Italian bread.
Stay hydrated. Drink lots of water throughout the day. This will cut out unnecessary calories from other beverages, helps you feel fuller, supports your body’s natural processes, and keeps your muscles energized when exercising.
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Cut out alcohol and sodas (even diet). Try your morning coffee without sugar and creamers. It’s only about 7 calories and you might learn to love it. If you must have a sweetener, try an all-natural Stevia product.
Exercise & Sleep
Exercise is an essential part of any weight loss program, especially if you want to tone your muscles for that bikini. Here are some tips to get your body ready for summer.
If you’re looking forward to two weeks on sun-kissed sand, relaxing and soaking up the sun, you’re going to want to look and feel your best on the beach. Toned legs and upper arms, a slim waist, and that ‘fitness healthy glow’ don’t appear overnight, so the key to getting ‘beach-fit’ is to start your health and fitness plan early, rather than attempting a crash course in training and dieting.
This way you’ll have plenty of time to get in shape and keep the weight off, unlike fad diets that make you pile on the weight just days into the holiday. So what is the best strategy to get fit for the beach and make sure you look good for your holiday? Follow the training and dietary advice below and you’ll tone up, shape up, and feel good in your bikini body.
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Resistance Training
More muscles will mean more fat burn, simple! Don’t worry that you’ll bulk up or look ‘manly’ as women don’t have enough testosterone to muscle gain as much as men, instead your body will become toned, tight, and slender. Toning up your muscles will not only burn more calories but will make you feel great!
Weight training also causes your metabolism to burn for a longer time than cardio, meaning fat continues to get used up even when you’ve stopped working out. Your fitness will improve and the changing shape of your body will make you feel more than able to rock that bikini!
Muscle Costs More
The ‘energy cost’ of a body with toned muscles is higher than a body carrying excess body-fat so if you tone up your muscles, your engine is running faster 24 hours a day leading to further body-fat reduction. The mere existence of muscle will cause the metabolism to burn faster, eating through calories and fat at a higher rate!
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| Ways to Get a Bikini Body Fast | The Bikini Body Challenge! |
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It’s not all just about the cardio, as important as it is, but building muscle can be great for both your appearance, fitness, and your health. So hit those weights and stock up on that protein and say goodbye to those love handles and bingo wings!
Train Early
Any exercise at any time of the day will do wonders for your bikini body, but morning workouts are ideal. As hard as it is pulling yourself out of bed, getting an exercise in after breakfast is perfect to kickstart your metabolism, starting the fat and calorie burn process. And if you’ve worked out hard your metabolism will keep burning for the rest of the day, up to 15 hours after, killing off those calories at a higher rate.
Sometimes our schedules don’t allow for morning workouts, but boosting your metabolism and freeing up the rest of the day can be a great way to start the day and keep to your workout routine.
Keep Your Body And Training Balanced
When you look in the mirror, the main muscles you see are your abdominals (stomach), chest, and biceps (upper arm). Avoid over-training these areas because you will develop postural imbalances. Make sure that you tone up all around the body, not just what you see when you look in the gym mirrors. Legs are a vital part of any workout, as your bum can be a tricky area for most women’s pre-bikini body.
So, make a workout plan to train areas on different days, allowing for muscle recovery and equal training. Sometimes an unproportionate body can make you feel worse than holding a bit of flab, so balance and equality are important in your exercise.
When looking to tone up, it’s easy to forget about cardiovascular (CV) training. However, for a balanced health and fitness program, cardio training is essential to ensure that your body’s most important muscle, your heart, is trained too. As boring and exhausting as running, swimming and cycling can be, hitting the bike and fitting in a jog could be different from hiding in a kaftan all holiday and rocking that bikini-bod.
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But don’t fear, cardio can be done through endless forms of exercise. So if you hate the treadmill and don’t even want to look at a bike, join a Zumba class or put on some boxing gloves, still working your heart and fitness, but adding that bit of much-needed excitement.
Endless sit-ups and crunches, unfortunately, will not result in the perfect body, as much as ab exercises will tone your body to a certain extent, your workout should be about variation. If you’re looking to get a slim waist for the beach, sit-ups for your abdominal muscles are just one of the exercises you should be doing. The core should be your main focus when working out the abdomen.
The plank, leg lifts, Russian twists, and many more exercises that tackle all areas around the abs are better to get the slimmer and more defined stomach. Plus as many trainers and exercise forums will tell you; abs are 70 percent kitchen 30 percent gym. So turn your time away from mindless ab exercises and work your whole body.
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| Ways to Get a Bikini Body Fast | The Bikini Body Challenge! |
