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How to Get a Bikini Body

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What are you doing to prepare for bikini season? Are you ready to rock a two-piece poolside this summer, or do you plan on sitting this one out again? If you’re wondering how to get a bikini body, look no further; help has arrived!

Getting your bikini body ready for the summerLove Handles, Muffin Tops, Belly Fat, Oh My!

First things first: Get your nutrition under control. If your diet primarily consists of processed foods, your abs will never see the light of day. It doesn’t matter how many crunches you do, or calories you count; putting crap in your body is going to add fat to your belly (and hips, and butt, and thighs). Don’t get me started on cellulite. Just remember this equation: Processed foods = disgusting belly fat.

Cutting out processed foods means cutting out roughly 80 percent of food sold in grocery stores. Thinking about what all you can’t eat may overwhelm you in the beginning; it’s best to concentrate on what you can eat: protein, dairy, vegetables, fruits, fats, and nuts. Get creative with it and learn to enjoy the benefits of eating a clean diet (i.e. void of processed foods).

How to Get a Bikini Body: The Formula

It’s really very simple. The formula looks something like this:

Clean Diet + Weights + HIIT + Cardio + Flexibility = Lean Bikini Body

We’ve already discussed the importance of clean eating, so we’ll move on to strength training with weights.

Strength-training will provide you with muscle definition (don’t worry ladies, you won’t bulk up) while drastically increasing your metabolism. Because your goal is to build lean muscle, your focus should be on challenging your body to the point of near muscle failure. Muscle failure is your body telling you that there is no way it’s doing one more rep, no matter your determination.

HIIT training—which means High-Intensity Interval Training—will keep your body burning 9-times more fat up to 48 hours after the workout, while cardio and flexibility will keep you lean and limber. This way of exercising is what will shrink your midsection to meet bikini-season qualifications.

For HIIT training, exercise as hard as you can for a very short period of time (an interval can range from 30 seconds to 2 minutes in length), followed by an equal period of rest. Your aerobic cardio should be no more than 90 minutes in length; anything more than 90 minutes will have you burning muscle tissue instead of fat. Flexibility training can be yoga, pilates, or any kind of extended stretch.

Bikini Body Fitness Trainer Recommendations

Follow the schedule below to get yourself bikini-season ready:

  • Strength-training: 2-3 times a week
  • HIIT training: 2-3 times a week
  • Cardio: 30-60 minutes, 2-3 times a week
  • Flexibility: a minimum of once a week

While focusing on how to get a bikini body, keep in the mind not to strength train or participate in HIIT training on two consecutive days. Your body will need up to 36 hours to recover and repair muscle fibers. You can work out a total of 5-6 days a week, but if you need more rest than one for two days a week, heed your body’s signals and take relative action. The last thing you want to do is incur an injury that’ll take weeks to heal.

Have questions related to “how to get a bikini body”? Ask the bikini body fitness trainer!

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Michelle Estrada is a leading expert in teaching others how to overcome Food Cravings and Emotional Eating.

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