In order to achieve your long-desired bikini body, you have to face facts: spot training does not exist. You cannot train any specific part of your body to lose weight. Losing inches needs a holistic approach. Train hard, eat properly, and rest adequately, and you will be in that itty-bitty bikini by summer.
Bikini Body Training
When it comes to training, you need to work your full body. Incorporate at least three days of weight training along with 2 to 3 30-minute sessions of cardio per week. When training with weights, focus on working your full body with each session. This doesn’t mean you necessarily need to train each body part one time. Compound and complex exercises work great during full body workout routines.
- Squat variations
- Military presses
- Push presses
- Chest presses
Your cardiovascular routine should consist of biking, jogging, or the elliptical machine. Aim to keep your heart rate elevated at a fat burning level. When possible, perform cardio outdoors to make your workout more enjoyable.
Diet Into Your Bikini
Diet is the key to any great bikini body. Eat 5-6 small meals a day. Balance your macronutrients with lean proteins, complex carbohydrates, and healthy fats. Your nutrient ratio should consist of 40% carbohydrate, 30% protein, and 30% fat.
Your protein sources should consist of:
- Chicken breast
- Lean red meat
- Lean pork
- Egg whites
Your carbohydrate sources should consist of:
- Green leafy vegetables
- Fresh fruit
- A wide variety of colorful vegetables
- Whole grains
- Brown rice
- Yams and sweet potatoes
Your healthy fats should consist of:
- Olive oil
- Flax oil
- Fish oil
- Nuts (raw, unsalted)
- Nut butters (natural, no sugar added)
- Fish like salmon or mackerel
One important factor in getting your body ready for that bikini is rest. We often neglect this much-needed source of recovery. When you workout, your body breaks down muscle fiber. In order for your body to heal, rebuild, and build new muscles cells and tissue, it needs to recover. Recovery happens from 2 things: nutrition and rest.
When you sleep, your body uptakes nutrients that help to repair damaged muscle tissue. It also builds new muscle, generates healthy cells, burns fat, and renews energy. Sleeping activates hormones that fuel muscle growth. Always aim for at least seven hours of sleep a night. Eight or nine would be most beneficial, but seven will give you the extra boost you need to burn fat and build lean muscle.
Remember that the female body loses fat in a reverse pyramid. You always burn fat from the top down, so problem areas such as the thighs, buttocks, and lower back often take longer to lose weight. Don’t give up if you feel you are not losing weight in the right areas. Your body takes time to change and it won’t happen over night. Be patient and believe in the process. Your biggest reward isn’t necessarily that bikini, but a leaner, healthier you.