Here Is Your 21 Days Bikini Body Challenge! See The Results For Self!
A desire to get into a fitter and sexier body is no sin!
Almost every other girl holds this desire and tries her best to attain it, with whatever means they have in hand. But most of the times, the efforts fail and the disappointment clouds the senses.
Well, one way to get there is by elevating the lean muscles in the body. Increasing lean muscle helps fire up your metabolism and burns fat to give your body a more toned appearance. We agree that building a bikini body in just 21 days might not sound practical, if you have a significant amount of weight to lose, but committing to exercise routines and fitness eating can definitely make you looking leaner, tighter and healthier, in those 3 weeks of dedication!
So, understanding your mental quest and the ultimate yearning to be in that bikini bod, in 2016, here we bring you the 21 day bikini body challenge in a workable fashion. Go for it and change your life and body size forever!
Here are 6 pointers you need to work upon for Bikini Body Challenge!
1. Get Adequate Amount of Sleep To Rejuvenate The Senses
For your body to get into the realm of rigorous workouts and sensible eating, it must get good rest in form of sound sleep, at least for 8 continuous hours a day.
Uninterrupted sleep of continuing hours will revitalize the body and will give you enough energies to start working in the positive manner. If you do not get enough sleep, you body will be tired, lethargic and unwilling to get up and get going!
2. Detox Your Internal Systems Twice A Week
While you have been on unhealthy fasting for all this while, now is the time to flush all the toxins out and prepare your internal systems to receive healthy nutrition.
This can be attained by going on a detox diet for at least 2 times in a week. Your detox diet must comprise of all raw and no cooked food.
Raw salad veggies, raw fruits, fruit juices with pulp, coconut water and lemon water with honey are the good options for entire day meals.
Remember, if you do not detox your body, you will never reach your goal of a bikini figure!
3. Strength Training To Gain Muscles Mass
Strength training is an extremely component of your workout regime. It helps you to build muscle tissue and bring a substantial increase in the metabolism. Strength training workout, under the supervision of a certified trainer is must, that too at least 4-5 days a week.
Work on the opposite muscle groups each day. For instance train your chest and back on Monday, quadriceps, hamstrings, glutes and calves on Tuesday, biceps and triceps on Thursday and abs on Friday.
You will have to incorporate varied compound exercises into your workout that can help you to activate multiple muscle groups at the same time and burn more calories per movement. Such compound exercises are bench presses, lunges, squats, push-ups, overhead shoulder press and triceps dips.
In the initial days, you must work out with moderate resistance and perform at least four sets of 12 to 15 repetitions of each exercise.
This workout regime will get you where you want to reach, most definitely.
4. Challenge Yourself To Aerobic Activities
Aerobic activities are a challenge for most, but they are the best partners to amp up the cardiovascular fitness of your body and burn fat on an accelerated rate.
Cardio activities such as walking, jogging or biking for at least 45 minutes a day will help you boost your system. You can indulge in one single activity or make a combination of 15 minutes equal intervals to complete your 45 minutes.
It is also important to do aerobic exercise in your fat-burning zone, which is 70 percent to 80 percent of your maximum heart rate. Calculate your target heart rate by subtracting your age from 220 and multiplying the number by 0.70 or 0.80. This will tell you, on what speed you have to run or jog, or cycle.
You can wear a heart rate monitor when engaging in aerobic exercise to track the pace.
5. Work On Your Nutrition Intake And Bring It In Place
While you are on a bikini body challenge, a healthy diet plan to give you adequate nutrition is a must. It will fuel your workouts and help you burn fat.
Stick to lean proteins such as chicken, low fat dairy products, fish, thinner slices of steak, legumes and egg whites. Proteins will also help to repair the muscles that get torn during the rigorous workouts.
Avoid the usual carb and go for complex carbohydrates such as whole grain bread, whole wheat pasta, brown rice, quinoa, oatmeal, bran cereal, vegetables and fruits, which can help increase your energy levels.
The only form of fat you should be eating is nuts, flaxseeds, coconut oil, olive oil and avocado as additional fuel sources to help improve your heart’s health.
Shun the fast foods, frozen dinners, 2 minute meals, potato chips, crackers, carbonated beverages, sugar loaded packaged juices, and packaged desserts at all costs
6. Important Things To Note Before You Start
While the excitement may be high to reach your bikini body goal, still a thorough consultation with your physician before starting your new workout plan, is a must.
Always take one day off from exercise to give your body a chance to recover from your workouts.
Performing high-intensity workouts daily can lead to over-training and injury, which might make your workouts counterproductive.
Track your progress by having a fitness professional take your weight, body fat and measurements weekly.
Now girl, we have given you all the imperatives of a leaner, healthier and sexier body that you can most definitely attain in 21 days, provided you stick to the above observations, as strictly as possible. Give away the cravings of unhealthier forms and take up a healthy craving!
