Feeling the summer pressure of getting a bikini body? No need to fret any longer!
Experts at bistroMD are offering exclusive advice on how to get in shape for the summer season.
Bikini Body Workout Tips
From weight training to HIIT workouts, use these tips to get beach-ready for the summer season!
1. "Run" to a Bikini Body
Many often question whether cardio or weight lifting is best for weight loss. But choosing between the two mostly comes down to your personal health goals.
If wanting to drop the number on the scale quickly for summer, tying up running shoes may be your best bet. Because when it comes to weight loss, cardio is shown to burn more calories during the practice and granting quicker results.
As a general rule, aim for at least 150 minutes of cardio or aerobic exercise per week. This also breaks down to 30 minutes most days a week. Cardio is not designated for running, though, as brisk walking, cycling, and dancing are all great exercises.
Truly, any exercise that increases heart rate and involves continuous, rhythmic movements of large muscles is considered aerobic training.
2. Include Weight Training In a Summer Body Workout Plan
While aerobic training can tip the scale faster and improve cardiovascular health, do not neglect weight training. Weight, or resistance, training is the act of building strength and, in turn, muscle.
Body composition (muscle versus fat tissues) mostly determines the rate at which energy is produced. While each pound of fat burns two calories daily, every pound of muscle requires about six calories to purely sustain itself.
With strength training, be sure to target all major muscle groups. These include the chest, back, shoulders, arms, and legs. Complete 8 to 12 reps for 3 sets using light dumbbells or other weights.
Listed below are a few great resistance training exercises. Aim to lift weights at least two to three times per week.
1. Dumbbell Rows
Work the chest and upper back muscles with dumbbell rows.
Grab a pair of dumbbells, stand with feet shoulder-width apart, and keep the knees bent slightly. Bend over at the waist while keeping the back straight.
Hold arms out in front of the body and place the thumbs toward the ceiling and bend at the elbows. Pull both elbows back as far as possible while squeezing the shoulder blades together. Hold for one second.
Extend then press forward to the starting position. This is one rep.
2. Goblet Squats
Goblet squats are a great exercise that targets the lower body and build strong legs. They also take out the need for a squat rack and bar.
Start by holding a light kettlebell or dumbbell close to your chest. The right and left foot should be about hip-width apart.
While bracing the core, squat down until the hamstrings are close to the chest. At the bottom, pause then return to the starting position for rep number one.
3. Dumbbell Curl to Press
The dumbbell curl to press is a dynamic exercise to build bigger biceps and shoulders.
Begin in the starting position by standing with a dumbbell in each hand and arms hanging at the sides. Feet should be should-width apart, the core tight, and chest up.
Curl the weight upwards then twist the dumbbells to have the palms face out. Press the dumbbells overhead, pause, then lower the dumbbells to return to starting position for one rep.
3. HIIT Your Bikini Body Workout
High-intensity interval training (HIIT) features intensive bouts of movements. Completing HIIT elevates heart rate and stimulates the muscles for a short duration. It is a great option if crunched for time, while still being an effective full-body workout.
HIIT workouts can vary but often of ultra-high-intensity exercises a period of rest. This goes on for several rounds.
Try including HIIT to your bikini body workout plan at least twice a week for a total body transformation.
1. Mountain climbers: 45 seconds
Rest: 15 seconds
2. Jump squats: 45 seconds
3. Push-ups: 45 seconds
Rest: 15 seconds
4. High-knees: 45 seconds
Rest: 15 seconds
5. Plank: 45 seconds
Rest: 15 seconds
Rest for 1 minute and repeat for a total of 2 to 3 sets
Feel free to switch up times, sets, and exercises. Other beneficial movements may include rotating between pushups, squats, lunges, and other strength-training and aerobic movements.
4. Eat for a Summer Body
Exercise is important to achieve a beach body, but it is only a slight fragment of the equation. In fact, weight loss is said to rely on 90 percent of diet! And eating healthy is important for any season, especially if you want to maintain a healthy and fit physique.
Even beyond weight loss, providing the body with the right nutrients is key for proper fueling and recovery when working out. A balanced diet should consist of whole grains, fruits and veggies, lean proteins, and healthy fat sources.
Evaluate your diet and recognize whether or not you consume these nourishing food sources. Writing down eating and meal patterns can help you identify areas that may deserve attention and changes.
An effortless way to know the body is receiving adequate nutrients is by plated appropriately. Use these tips to create a balanced meal plate rich in protein, fiber, and healthy fat:
• Fill half the plate with non-starchy veggies, including salad greens, broccoli, and asparagus.
• Allocate a quarter of the plate for a lean protein, such as chicken, sirloin, and tilapia.
• Fill the remaining quarter with a complex carb source, which may include brown rice or sweet potato.
• Complement with a healthy fat source, including a drizzle of olive oil or half an avocado.
Also, do not discount the importance of monitoring portion sizes. These tips can help keep both portions, servings, and calories in check:
• Drink water before and with meals
• Use smaller dinnerware instead of large plates
• Split restaurant meals with someone or box the other half for tomorrow's lunch
• Skip out restaurant freebies, including chips and salsa and bread
• Ration out portions rather than eating from the bag or box
• Practice mindful eating, especially paying attention to hunger and satiety cues
• Meal plan and prep for the week
All-in-all, include more wholesome foods rather than those rich in refined flour, oil, sugar, and salt. Also, always include a lean protein source in meals and snacks to support muscle growth and a healthy metabolism.