Summer is here!!! And what place is more fitting to welcome the season than the beach? Of course, in your best bikini! And so, panic sets in as you haven’t gotten rid yet of that extra baggage carried over from all that highly calorific, hearty stews of winter. But you got to wear that bikini somehow, so you need to get beach fit quickly! Where do you start and how? First off, a summer beach body plan with a good bikini body workout.
An effective summer beach body plan requires dedication, tracking, and progression. Your bikini body workout plan should be varied, manageable, achievable, and realistic. I know you want to look perfect in that bikini on the beach but setting unrealistic goals for yourself is simply an exercise in futility.
Follow a bikini body workout guide with a high-energy cardio and sculpting plan to boost metabolism and smash calories. It shouldn’t take hours of workouts daily or worse, the whole summer before you see visible results. In fact, a good bikini body workout plan will only take as little as 30 minutes a day of bikini body workout to be effective as total-body strength workouts along with high-intensity interval (HIIT) workouts will reshape your body in a short period of time. Ensure to steadily increase weights/reps/strength so that your body doesn’t plateau.
Here are some quick tips that you can incorporate into your bikini body workout:
Work your butt off.
And I mean literally work your butt off! Squats, glute exercises, lunges, and deadlifts are just some of the best exercises to firm up that booty and create a perfectly shaped tush! So, make sure you include lower body exercises into your bikini body workout plan at least twice a week for a great behind. A firm and well-shaped “tush will definitely make whatever pair of bikini look good on you (not the other way around)!
Let’s HIIT it (again)!
HIIT training, intense and with exertion levels of 100%, is one of the best workouts to melt unwanted fats away! It isn’t easy, HOWEVER, it’s an effective workout that can be done in as little as 20 minutes! A full-body circuit training not only burns loads of calories while you sweat but also keeps you in the fat burning zone for hours long after you’ve left the gym. In fact, you’ll still be burning fats even as you sit on the beach soaking the sun! Want to double the fun and burn? Challenge yourself and do an HIIT session on the beach!
Run like the wind.
Cardio is a great way to burn calories and get your body in shape. Start off running for 30 seconds and walking for 30 seconds with short intervals, repeating this for 10 minutes. As you progress, start increasing the running time and decreasing the rest periods until you’re able to run for a solid 10 minutes straight. Eventually, you can start playing around with your speed and gradients to make your run a more challenging and fun session. Did I say you can also try running on the beach maybe?
Stretch it out.
Stretching is extremely underrated and often forgotten about. However, it is just as important as your other bikini body workout routines. As we age, the elasticity of our muscles decreases and with overuse, we develop muscle stiffness, soreness, and potentially, injury. Factor in 5-10 minutes of stretching a day before and after your workout, concentrating on the muscle groups that you trained that day.
Don’t be mean and eat lean.
Eat lean and consume most of your calories before 4 pm. As they say “Eat breakfast like a king, lunch like a prince, and dinner like a pauper”. Eat your biggest meal early in the day to lose more body fats. You should be having anywhere from 3-5 meals a day that is high in protein and fiber in small portions.
Forget about chips, cakes, pizzas, and ice cream, and all other junk foods! Limit your fruits to one a day. Indulge in colorful vegetables like beets, carrots, kale, spinach, brussels sprouts, and broccoli. These foods will make you feel fuller for longer, but keep you from gaining weight. Whatever you do, do NOT starve yourself as it will do you more harm than good and will just make your metabolism become sluggish. Eat regularly in small portions instead. Your body will show you its gratitude by looking fit, healthy, and perfect in that bikini.
This, I can’t reiterate enough. Drink water. And drink it again. It is recommended to consume at least 2 liters of water a day, which is approximately 8-9 glasses to keep your body hydrated. Avoid carbonated and sugary drinks like juice and soda! Don’t be deceived by the “zero calories” labels, it is still not good for you, and these fizzy drinks are unhealthy and addictive. If you seriously want to get beach fit for that bikini, stick to water and stay hydrated for the summer.
Get rid of your sugar blues:
Nothing widens the butt and thighs quite like sugar! And let’s not even mention the infamous muffin top! If you need a sweet snack opt for one piece of fruit or a fresh juice mixture of carrots, and or beets, citrus, and apple. This delicious juice will boost your vitamin A levels, quench your thirst, rejuvenate your skin, and keep that pesky sugar craving at bay.
Get some Zzzzz’s…
A good night’s sleep is the final piece of a perfect bikini body workout puzzle. In your quest to get that perfect bikini body, you will probably spend long hours training like a beast and be watching your diet like a bird. And probably losing sleep over your frustration that you still can’t wear the bikini you’ve been eyeing because your weight hasn’t shifted a bit. However, sleep deprivation interferes with your body’s ability to lose weight. Lack of sleep will also interfere with your workout capacity and play havoc in your diet plan. Ensure you get a good night’s sleep as it is an important part of losing stubborn weight. Let’s not spend the summer losing sleep, trying to get fit in futility, without actually having worn that bikini. Time flies and so will summer.
Keep a log of your progress to give you better directions on how to improve your strength, develop more lean muscles, and reach your goals. Set realistic and manageable goals, follow an effective body workout plan, implement a healthy diet and lifestyle, and you’ll be stunningly fit and ready to hit the beach.
Let’s sit on the beach and soak up the sun as we welcome and enjoy the summer on our favorite pair of bikini, but more importantly, ladies, let’s make heads turn not because we look great in our bikinis, but because we look and feel great, fit, and healthy!
No other perfect time than summertime to get beach fit and ready. Download my Bikini Body Workout Guide for FREE to discover my favorite beach workouts and learn great recipes to keep you hydrated and healthy all day, all summer long!