FurtThey Four Weeks To Your Best Body

Can I get a bikini body in 1 month?

Wondering if it’s possible to transform into a Bikini Body within four weeks, it’s a reassuring yes if you pledge to put in all the efforts needed.  Losing weight involves a combination of intense Exercise and healthy eating. Food deprivation sheds your muscle cells in contrary to the weight loss goal. Engaging in consistent and resistant exercise burns fat. Hence, bikini Body in 30 days is possible with the bikini body challenge.

Whether you are preparing for summer, a vacation, or the thoughts of not having a bikini-ready body again this year set on your panic alarm. Don’t you worry, not too late to get down to business. We’ve got a secret sauce towards your dream physique, and that is your full commitment for four weeks in the bikini body 30 days challenge. Get ready to banish the fats gathered during winter.

High-Intensity Interval Workouts (HIIT) is a scientifically proven method of burning more body fat in a shorter time. It involves performing metabolic workouts with a high metabolic cost. The mechanism behind this workout program is that it mobilizes lipase, a fatty acid-releasing enzyme, to the bloodstream and then to the mitochondria to be burn. HIIT is the best way to boost workout, burn fat and spare muscle cells.

BIKINI BODY CHALLENGE

Warm-ups of 5-10 minutes with some stretching and jogging are required for HIIT to work effectively. When performing the actual workout, introduce 1:3 for work to rest. With time, you cut your work to rest ratio to 1:2 to boost intensity.

Daily workouts

DAY1: GLUTES/HAMSTRING

• Lying leg curls
• Glute bridge
• Dumbbell donkey kick
• Reverse plank
• Walking bodyweight lunges

DAY2: SHOULDERS/TRICEPS/CHEST

• Arnold press
• Overhead presses
• Close grip bench presses
• Bench presses
• Skull crushers

DAY3: PLYOMETRICS

• Plyo push-up
• Squat thruster
• Plyo lateral lunge
• Reverse lunge with knee-up
• Box drill

DAY4: QUADS/CALVES

• Leg extensions
• Bulgarian split squat
• Bodyweight squat
• Goblet squat
• Wall sit

DAY5: BACK/BICEPS

• Weighted pullup
• Chinup
• Inverted row
• Wide-grip

DAY6: ABS

• Crunches
• Arms-high partial situp
• Swiss ball crunch
• Flutter kick
• Front squat

WEEK 1: Get Started

• This week is for familiarization with the daily workouts and exercises.
• You are to do straight sets of all your moves for the first week.
• Observe 30-45 seconds of rest between each straight set.
• Perform each exercise for 20 minutes in three days. It can be done anywhere, on a bike or a treadmill.
• You could incorporate doing your cardio workouts on a Monday, Wednesday, and Friday or on the days that work best for you.

WEEK 2: Supersets:

• The exercises would be performed in supersets by pairing them together for the second week. This means that the intensity of the workout would be ramped up by doing two movements back-to-back without observing any rest.
• In case you follow the order of the exercises and workouts as carried out for the first week, your first subset will be the first two exercises of the whole routine while the second will be the following two exercises. 30-45 minutes rest should be observed between each straight superset.
• Rock and roll for three days of your HIIT cardio and put in more effort than you did for the first week.

WEEK 3: Super Drop sets

You will perform a drop set after the last set of each superset. You will simply continue the exercise with a lower weight during a drop set after a failed higher weight. For instance, when performing your glutes and hamstrings workouts, you will perform three supersets of lying leg curls just like week two. Observe the rest of 45-60 seconds.

Add up two 10-minutes sessions of walking bodyweight lunges so you could hit your legs and butt.

WEEK 4: Circuit Speed

Go hard and perform all the exercises each day in a continuous circuit for the regulated number of reps with almost no rest between the moves. Observe 60-90 minutes of rest after every round. Add up one 15-30 minutes steady-state cardio workout of your choice.

BIKINI BODY NUTRITION

The consistent and resistant workout is only part of the bikini body battle. Part of the work is dependent on the food we consume since it is a larger contributor to weight loss. Meal planning will take you a long way.

The combination of food to be consumed has to be capable of making us feel satisfied while still helping us lose fat. To keep hunger pangs at bay, add more veggies to every meal to be taken.

Meal plan samples

PRE-WORKOUT MEAL

• Onion
• Cabbage
• Steak
• Banana
• Oatmeal
• Egg white
• Syrup
• Peppers
• Green beans
• Avocado
• Corn Tortillas
• Protein powder

POST-WORKOUT MEAL

• Chicken
• Deli Turkey
• White rice
• Vegetables

Nutrition tips

• Drink plenty of water to stay hydrated and full
• Do not skip meals if you are the type that eats regularly. You end up overeating if you finally get to eat after starving. Therefore, eat balanced meals regularly
• Ensure there is enough protein in all meals as it is more satisfying than carbs. Asides from keeping making one full for a long time, it is helpful for every fat-loss program
• Eat a lot of vegetables as there is no limit to the vegetables that can be consumed. It helps the waistline since eating a lot of vegetables helps us to feel full
• Avoid food deprivation
• Replace all favorite treats with healthier alternatives

BEACH BODY SUPPLEMENTS

Supplements are additions to your bikini body challenge. They are not meant to magically burn fat.  They boost your energy through the workout program.

Sample supplement plans

• Multivitamin: Having a meal plan ultimately causes a decline in our calorie intake. A reduced calorie intake subsequently leads to a decline in nutrients consumed, hence the need to take multivitamins to fill in the nutritional gaps. Samples of multivitamins that could be taken are Vitamin D, B Vitamins, Calcium, Magnesium, Iron, etc.
• Conjugated Linoleic Acid (CLA): They are meant for recovery and weight loss support. Furthermore, CLA is found in foods such as; Plain yogurt, Butter, Cheddar cheese, Cottage cheese, Sour cream, etc.
• Protein powders: As mentioned earlier, weight loss should involve muscle build-up and fat loss, this is why protein powders are equally important for building up muscle. The other function of protein powders includes reduced craving.
• Fat burner: The functions of fat burners are to suppress your appetite, and boost your weight loss. Examples are Hydroxycut, Caffeine, Orlistat, Rasberry ketones, Green coffee bean extract, etc.
• Branched-chain amino acids: Commonly regarded as BCAAs, branched-chain amino acids also support recovery and energy boost. Take BCAAs on empty stomach.

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