Fitness
Workout For Bikini Body: Your Complete Guide
Here is your complete guide to workout for bikini body
Introduction to Workout For Bikini Body
This year, set a goal for yourself to achieve your best bikini body yet! Our program is designed to burn fat, increase metabolism, and build muscle, resulting in a knockout bikini body in record time. Ready? Set? Take action. So what you should know about workout for bikini body? What are the best workout for bikini body? What is the best diet for your workout for bikini body? How much you need calories for your workout for bikini body? Here is your complete guide to workout for bikini body.
LOW AND HIGH
Combining heavy and light weights in a weekly training split helps transform the body more effectively than relying solely on one or the other for weeks at a time, according to research. High-rep workouts with lighter weights burn a lot of calories during the session, whereas low-rep workouts with heavier weights increase calorie burning for the next 24 to 48 hours.
RAISE THE HEAT
This program incorporates a weekly heavy-weight/low-rep workout, a weekly light-weight/high-rep workout, and a third workout with moderate weights for good measure to provide you with a completely different full-body workout every other day of the week. Adding 20-30 minutes of high-intensity interval training (HIIT) immediately after each training session will increase the heat on your fat cells even more. It’s not for the faint of heart, but neither is the bikini.
REST
Fatigued? That is what rest days are for. On the days in between lifting sessions, all you need to worry about is one 45-minute cardio session at 65-75 percent of your maximum heart rate. That, and preparing for the next day’s workout.
CHANGE IT UP
Using a different method and different exercises each time you go to the gym will keep your body in a near-constant state of shock for the entire four weeks. If your workouts become slightly easier from week to week, simply increase the weights on your superset and triset days, or increase the reps in the circuit.
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Overview of Beach Body Training
HIIT Exercises
HIIT is intended to promote significant fat loss in a short period of time, but in order for it to work effectively, you must exert maximum effort! Warm up for 5-10 minutes before you begin with some dynamic stretching or jogging.
Begin with a 1:3 work-to-rest ratio during the actual HIIT workout. In other words, if you sprint for 30 seconds, you should rest for 90 seconds. Rep this cycle for a total of 20 minutes.
As you progress, reduce your work-to-rest ratio to 1:2 (for example, 30 seconds of work followed by 60 seconds of rest) to increase intensity.
Each interval should be as intense as possible. After that, stretch and cool down for 5-10 minutes to aid in recovery.
Week 1: Let’s Get Started
Prepare to rock and roll! This week, get acquainted with the daily workouts and exercises. Perform straight sets of all of your moves here, resting for 30-45 seconds between sets.
You’ll do 20-minute sessions of high-intensity interval training (HIIT) for three days. With outdoor sprints or on the treadmill, elliptical, or bike, you can do your HIIT workouts almost anywhere.
Note: I prefer to train HIIT on Mondays, Wednesdays, and Fridays, but you are free to incorporate cardio workouts on whatever days work best for you.
Supersets for Week 2
It’s time to turn up the heat! This week, you’ll combine exercises and perform workouts in supersets. A superset is when you perform two movements back-to-back with no rest in between. You’ve completed one superset after completing both exercises.
Assuming you perform the exercises in the prescribed order, the first superset will include the first two exercises of the workout, the second superset will include the next two exercises, and so on. Rest 30–45 seconds between supersets to allow for adequate recovery.
Maintain your three HIIT cardio days, and try to work a little harder than you did in Week 1.
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Super Dropsets for Week 3
This week, you’ll continue with supersets, but on the last set of each superset, you’ll do a dropset on both exercises. A dropset is simply continuing the exercise with a lower weight after “failure” with the higher weight.
For example, just like in Week 2, you’ll do three supersets of lying leg curls and step-ups in your glutes and hamstrings workout. However, on the fourth superset, you’ll do a dropset of lying leg curls followed by a dropset of step-ups. Between supersets, rest for 45-60 seconds.
You can skip dropsets for the plyometric and abdominal workouts, so perform them exactly as you did in Week 2.
Continue your three days of HIIT, but add two 10-minute sessions of walking bodyweight lunges—to really get your legs and buttocks in shape before bikini season!—
and one steady-state cardio workout of your choice lasting 15 to 30 minutes.
Week 4: Speed of the Circuit
In this last week, go hard or stay home—instead of going to the beach!
Every day, perform all of the exercises in a continuous circuit for the number of reps specified, with little to no rest in between moves. Rest for 60-90 seconds between rounds, then repeat for a total of four rounds. Your cardio program is the same as in Week 3, but you must muster all of your extra energy to really bring it home!
Your diet essentials for a Bikini Body
Your body must lose energy in order to lose fat. Weight training and a high protein diet will ensure that your body burns fat stores instead of muscle mass. The body must be in an energy deficit in order to lose energy. That means your energy intake must be less than your energy expenditure. One method for creating an energy deficit is to track your energy intake by weighing and logging everything you consume, estimating your energy expenditure, and then eating less than that.
This is not necessary for most beginners, so if the previous sentence made your heart sink, don’t worry. You can achieve a great physique without counting calories by eating a healthier, more satiating diet. These are the most important diet principles to follow for a simple, sustainable, and successful diet.
Consume a set number of meals each day at consistent times. I generally advise women to eat four meals per day. If you are naturally not hungry in the morning and train later in the day, you can also have only three meals a day, with breakfast postponed until around lunchtime (intermittent fasting). Either can be beneficial for appetite control, increasing muscle protein synthesis, training your biorhythm, and developing long-term habits. A structured lifestyle can make everything else easier.
With each meal, include a high-quality protein source such as poultry, fish, or meat, Greek yogurt (or quark/skyr/cottage cheese), or multiple eggs (and/or lots of egg whites). If you do this consistently, you don’t need to track your protein intake, but you should get at least 1.8 g/kg protein per day (0.82 g/lb). If you weigh 50 kg, for example, you should consume at least 50 x 1.8 = 90 g of protein per day.
Things are more difficult for vegans. I generally recommend consuming 2.3 g/kg protein per day by relying heavily on an 80:20% pea-rice protein blend. A high protein intake aids in fat loss and muscle growth by stimulating protein synthesis and energy expenditure while also suppressing hunger.
Consume a high-fiber source with each meal. Dietary fiber is extremely satiating and healthy. The most fibrous foods, particularly fibrous fruits and vegetables, are generally the healthiest.
When it comes to nutrient density and satiety per calorie, vegetables win hands down.
Berries, pumpkins, grapefruit, papaya, chayote, starfruit, hog plums, and peaches are the most filling. Avocado, apples, tangerines, and anything with less than 50 kcal per 100 g are also excellent choices.
Avoid liquid calories. Outright restriction of food choices rarely works well in beginners, so I’d focus on including better foods rather than avoiding bad ones. Most people are already aware of which foods are detrimental to their fitness. However, liquid calories can catch you off guard. If you drink soda, switch to diet sodas, tea, coffee, or water. No, artificial sweeteners such as aspartame and sucralose are not harmful to your health.
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Most liquid calorie drinks have around 50 kcal per 100 g and you typically drink 200-500 ml per serving. That’s 100-250 kcal per serving. Drinks may contain more calories than foods over the course of a day. Many milkshakes, smoothies, and Starbucks coffees contain as many calories as a full meal and do not satisfy you nearly as well. Whole foods all the way!