Summer is right around the corner and for some of us, it’s already landed on earth like a rocket ship, but are you ready to welcome it?
It would either be your dream summer or your dreadful summer depending on how fit you are to match the season. Did you make the most of winter by ensuring you were bikini ready by the time the sun came out to shine? Well, if your here reading this, you probably weren’t the angel of winter. Hey, that’s ok. For most of us, we lavished in the cosiness of winter and let ourselves go, we overindulged, lacked motivation and simply, didn’t maintain our lean bikini body like we should have. But that’s okay, its right about time to make changes, but you need to start now to enjoy the summer ahead.
Bidding spring goodbye would not be that hard since we know summer is next in line to let us have fun under the sun and give us the chance to show off our sexy bodies. But wait, when you look at the mirror right now, do you see that bikini potential body that you want? Before you turn your back on your dream season and dwell yourself in misery, we want to say, you still have the chance to get that fitness and fab body so you could prance and frolic with out worry on that summer beach!
Let us you this guide on turning your body into your best bikini body yet. Let’s turn ourselves into a head-turner within weeks not just for the summer but for every single season of the year.
The Ultimate Bikini Body Workout Program
For the best and quickest results, you must follow an interval of cardio AND strength workouts. For six days, follow our ‘Bikini Body in 6 Program’. And it actually makes sense, you get a bikini body in 6 weeks, by working out 6 days a week. That way its not that hard to forget.
Set aside 1 day for rest or do light activity such as yoga. Although 6 days of working out we wouldn’t normally recommend, if you want to get that bikini body fast, then you really got to give it all you have.
Here’s what your days should look like:
- Monday – Cardio Exercise
- Tuesday – Strength Exercise
- Wednesday – Cardio Exercise
- Thursday – Strength Exercise
- Friday – Cardio Exercise
- Saturday – Strength Exercise
It is of utmost importance that you be consistent in following our Bikini Body in 6 Weeks Program. Otherwise, your 6 weeks, can easily slip into 6 months! It is also highly recommended that you keep the same schedule every day whether it be early morning before breakfast or in the afternoon or evening after work.
Establishing a daily routine will help you develop a steady and hard-to-break habit of daily exercise for the long haul that will give you that great look in time for summer. However, don’t get discouraged. Just because we advocate to exercise daily, it doesn’t need to be an hour or more. A 30-minute-session each day is enough to give you remarkable results after six weeks. Plus, new studies have been published showing revealing data that spending more time exercising can lead to weight gain!
Cardio is Your Best Friend
Cardio exercise falls under cardiovascular training that, to get the quickest weight loss results, must be rotated between high and low intensity movements. This method gives you the ability to increase your heart rate and burn fat quicker. Plus, with the “after burn effect” or the Excess-Post-Exercise-Oxygen, you raise your metabolism up a notch even way beyond your workout and we all no this is a massive thumbs up.
Why? Because we burn more fat without exercising. This is because by reaching this EPEO stage, we continue to burn calories for 24 hours following the exercise. A great benefit that you can’t get from any regular cardio workout.
An example of cardio intervals could be:
- 60 seconds of hard or speedy jog or sprint
- 120 seconds rest leisurely jog or walk
Continue these intervals for twenty to thirty minutes. You can do absolutely any cardio exercise using intervals. It doesn’t necessarily have to be running or jogging, you can use the exercise bike, elliptical machine, skipping or swimming.
If you are short on time, Tabata Training is another excellent way to lose pounds fast. Read our article on Tabata Training here.
FitAddict Tip: For fresh starters who have never done any regular exercise or had been on a break for a while, we recommend regular and easy cardio during the initial week to avoid being overwhelmed with high intensity training. With regular cardio, spend a minimum of one hour each day. Walking, jogging, running, dancing or swimming are a few examples of easy/light cardio exercises you can do at this early point of your program. However, it’s worth mentioning, only go easy for the first week only!
Strong is the New Sexy
Strength training is must do exercise to lose weight. Period. However, to get your summer body fast and within 6 weeks, you need to apply the interval training we’ve mentioned above to strength training as well.
A lot of women shy away from strength training, but fear not! Weights training for women is very crucial in enhancing weight loss because it increases in your muscle mass, thus burning more calories, which helps burn body fat quicker. You won’t get the bikini body you desire in 6 weeks without lifting a barbell.
Strength training exercises vary depending on which muscle groups you want to focus on. But if you want to save time and effort, yet achieve more to lose weight by summer, these moves will produce more within a given set.
- Squat to overhead press
- Plank leg lifts
- Alternate bicep curls
- Deadlifts and variations
- Reverse lunges
FitAddict Tip: If you are a beginner, it is recommended to seek expert advice from a trainer. This is to ensure you are doing the exercises with proper form and execution and to avoid any injuries.
Your Bikini Body Diet: 80% Diet 20% Exercise
When it comes to eating, you are not pressured to follow strict diet rules. The most important thing is you choose smartly what you eat. If you have been following us at fitaddict.me, you will know we are not big advocates of fad diets, or get skinny quick solutions. All this will do is shrink your body, slow your metabolism and make you look ‘skinny fat’ with less muscles and more fat ratio. This doesn’t help anyone in the long run.
We often discuss fad diets and lose weight fast diets, we love to debate them. But to get a toned, fit summer body, you need to follow a smart and controlled diet program; ensure each and every meal has protein, control you calorie intake, eat healthy snacks, don’t overindulge and know which carbs to eat to lose weight!
As a general principle, just go more for greens and whole foods and lesser of the processed and the obvious bad stuff. French women’s diet could also be an inspiration for you since they are so good at staying skinny. Fresh fruit and veggie juices are also excellent nutrition and fitness boosters that you can complement your diet.
These may be a very challenging program in the fact that you have to be completely and utterly consistent for 6 weeks, but every dream fulfilled has a cost to pay, and 6 weeks is only a small sacrifice in the big picture. But when summer comes, you’ll be able to say, it’s all worth the price!