5 Weeks to Your Perfect Bikini Body! Week 2

Welcome back, my Bikini Body readers! I hope you didn’t finish last week just making plans and thinking about exercising! It’s time to start working if you want to get the results! I believe that there is plenty of you out there who have started drinking smaller latte without caramel syrup and swapped from their pasta with meatballs for chicken breast and broccoli. That’s what I wanted to see. And more importantly: that is what you want to do if you can’t wait to wear your bikini and feel sexy…

How you feeling? Tired? Hungry? If you follow my advice from the first week Week 1, you should feel like Rosella, who’s one of my clients: “Light! I’ve got more energy. Finally I am not so down and unhappy” – says Rossella. As you can guess she is Italian so carb reduction wasn’t very easy… Pasta and pizza… That is what the cheat days are for!

On a day-to-day diet, Rossella gave up carbs for lunch: she is having meat or fish and plenty of vegetables (broccoli, spinach, tomatoes, pepper, and cucumber) but she still has organic oats with yoghurt and an apple for her breakfast. And cappuccino of course!

Cheat day – if you still have some carbs in the morning, you should give up the cheat day to achieve your goals. If you feel that without cheating every so often you won’t be able to stick to your diet, you can treat yourself, it will still work out better in the long term. If you really want to see results in short time, I recommend just having one cheat meal rather than the whole day of indulgence. A day of eating muffins, pizza, chips and coke might be too much every week if have just few weeks before your holiday. Pick one day – let’s say Saturday when you are going out with your friends and have a nice dinner or lunch. Eat something that you really like and crave the most. Is it burger with chips and fudge brownie for dessert or spaghetti and tiramisu? Doesn’t really matter but remember – don’t go to crazy!

Training – nutrition is very important but don’t forget about training. Did you start doing your intervals outside? The weather is perfect so I take it as yes. What about the gym? Like I said last time: jump on a cross-trainer only for a warm up – for the rest of your training stay in the weight area. What to do there? Circuit and GBC training is the answer. Let’s start with a circuit and get stronger. Pick five big muscle exercises and do them without a break for resting. Each time engage different muscles, this way you will keep your heart rate high and be able to push yourself. Here’s an example of a good circuit workout:

A. Leg Press (machine) or Squat (advanced gym-goers only)

B. Press Ups (normal or the ones on your knees)

C. Walking Lunges (with dumbbells in each hand or one bar on your shoulders)

D. Lat Pull Down (machine)

E. Tricep Dips (step).

Choose a dumbbell weight which really challenges you, do 15 repetitions for each of these exercises. Rest for around 1,5-2 minutes and then repeat the sequence. Repeat 3 times in total.

Good luck and see you next week!