Bikini Body Summer Prep:
Simple workout and Nutrition
Tips
The summer always comes around sooner than
expected and its time to stop hiding in your winter woolies and get ready for
the fact that its bikini seasons only a few months away!
Want to get rid of that last pesky 5 kilos?
Or tone up those love handles? Then this is the simple equipment free workout
for you! To achieve these goals it is important to incorporate progressive
overload in training for continual gains whether it be changing repetition
ranges, exercises, weights, tempo, intensity as well as diet.
When training and aiming for weight loss or
toning it is all about utilizing and burning your bodies fat stores as
efficiently as possible. The best way to achieve this is targeting large muscle
groups with minimal rest, as the muscle is metabolically active and requires
calories to activate and use the muscle, hence larger muscles group exercises
will burn more calories. Resistance training is the best method for weight loss
when done efficiently as it will also increase your metabolism outside of
training to recover and resynthesize muscles where as cardiovascular training
does not as efficiently.
Weight training is crucial as it allows you
to preserve your muscle mass as your body weight decreases resulting in higher
metabolic activity, leaner and more toned physique, as opposed to
cardiovascular exercise alone which looses both fat tissue and muscle tissue
and slows down the metabolic rate. Workouts do not need to be lengthy for success
as high intensity short duration exercise utilizing large muscle groups will
raise your metabolism post training more than long duration steady state
cardiovascular exercise alone, if your workouts are taking longer than 45
minutes your not training hard enough! If you get bored easy mix it up! Try
some beach sprints, boxing, rock climbing, anything that get the heart rate up!
And lastly and most importantly it comes
down to 80% nutrition and 20% exercise and there is no way of out training a
poor nutrition! People who say I exercise so I can eat more only lead to weight
gain or disappointment. Often people forget how crucial nutrition is in weight
loss goals, simple changes such as consuming 5-6 small meals a day including
small portions of lean meat, healthy fats, lots of vegetables and reducing
starchy/simple carbohydrates intake to low GI sources such as sweet potato or
brown rice can increase metabolism and promote weight loss and increase your lean
mass to fat ratio (body fat %) in combination with strength training. Stick by
the rule that if man made it check the ingredients, the less processed and more
natural the better! Read the ingredient list and aim to not consume foods with
added salt, non-natural sweeteners, trans fats, preservatives and additives
which may be blocking weight loss and building up toxins in the body.
Choose supplements that will support your training and nutrition but don't rely soley upon them, supplements are there to support not make up for a poor diet or lack in training. Supplements are very individual to every person and I don't believe in giving out specific advice for anyone, seek help from a professional before supplementing such as www.muscleworx.com.au. I would advise the basics:
1. A good quality fish oil: Aids in your energy levels, brain function, mobilising fatty acids within the body for weight loss and assisting your cholesterol levels, many many benefits!
2. A lean whey protein hydrolysed: Such as isolyze or proto whey, the more hydrolysed the better post workout as it is easier and faster to be absorbed by your body for recovery and replenishment as well as metabolised better.
3. Quality multivitamin: If your missing anything from your foods or have cut out certain foods a multivitamin will make sure your getting all your essential nutrients in and keep your energy levels high and immune system and adrenals in tact.
4. Magnesium: Aids with muscle recovery, sleep and also helps control chocolate cravings!
Other supplements I believe can be highly beneficial when required are: Zinc, pro-biotic, glutamine, BCAA, electrolytes, spirilina, green tea, chromium, vitamin C (again all individual yo your own personal needs and goals)
The circuit below is a combination of large
muscle group areas that target every aspect of the body meaning overall
strength and muscular gains. By working from upper body to lower body and front
of the body to back it allows for minimal recovery periods to keep the heart
rate up without doing steady state cardio training. The circuit includes basic
exercises using your own body weight but can be adapted into a gym environment
to add more resistance and progressions to progressively overload the muscles.
Aim to complete the circuit in 30 minutes
getting in as many sets as possible. Begin with 10-12 reps with no cardio
exercise in weeks 1-2, weeks 3-4 increase to 12-15 reps and add in the cardio
exercise to progressively overload. Always record you’re training at aim to
beat it every time, this circuit can be completed up to 3 times a week in
combination with mobility and cardiovascular training for overall body
composition gains. So grab a friend and give it a go!
1. Athletic Lunges (quads/glutes)
(Alternate sides moving down the room, lift your knee between steps and
squeeze your glutes, lunge down low and slow breathing in and push up through
the heel fast breathing out)
2. Inverted Row (back/biceps)
(Wide grip overhand on the bar, keep chest up and core tight, feet flat
on the ground, pull up fast breathing out and slowly lower back to plank
position)
3. Cardio: 45 seconds high intensity
(sprint, skipping, high knees, rower)
4. FB Hamstring Curl/Ham Leans
(hamstrings/calves)
(lay on back, feet on the fit ball, lift hips and hold, pull the fitball
in with feet while lifting hips, slowly roll back out keeping hips high)
5. T Push Ups (triceps/chest/core)
(hands just past shoulder width, body in plank position, lower down
slowly breathing in, breath out push up and rotate to one side extending that
arm to a T position and back into push up)
6. Burpees (mobility)
(start standing, jump up then squat down, jump back keeping arms strong
into a plank position and quickly jump back in and repeat)
7. Reverse Crunch (Abdominals)
(laying on your back, hands overhead or under glutes for weak lower
backs, legs in the air, thrust up using your upper abdominals rather than the
legs breathing out, slowly down)
And lastly don't let those weekends undo all your hard work, I believe in having a cheat meal once a week but aim to not let it blow out to a cheat weekend or whole day, think about all the hard work you have put in and how much better you will feel for sticking to it over the weekend.
For more information contact Alice Round: Anytime Fitness Innaloo and Muscle Worx
ph 0430 504 224
email directly ali_round04@hotmail.com
Accredited Exercise and Sport
Scientist/Nutritionist
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