Alot people don’t understand that to lose weight you have to eat, especially women.
They think that by cutting calories to a very low number “starving themselves” and doing extreme amounts of cardio will give them the body they always wanted. Nothing could be further from the truth.
To get a bikini body you have to eat (HEALTHY) small meals, frequently throughout the day and do a combination of weight training & cardio exercises… It took me a long time to realize this!
It also took me a long time to understand that diets DON’T work… You can’t diet to lose weight and go back to eating the same after losing all the weight…b/c you WILL gain all the weight back! (Speaking from experience)
You have to make a conscious decision that this will become a lifestyle... That eating healthier and exercising is part of your everyday routine! Once a person realizes this, everything else will fall into place.
You’ll start to understand that you won’t be eating to lose weight, you’ll be eating to be healthy….. Losing weight will just become an added benefit!
Below is the plan that I am currently doing as I prepare for my next Bikini show.
This is how a person should be eating to lose weight. Notice there are no fried foods, fast foods, simple sugars (soda, white rice, pastas, etc) or any kind of junk food.
I am allowed to eat those foods, but only in moderation … 1x a week!
Even though I am preparing for a competition, this is how someone should be eating regularly if they want the body of their dreams.
Be committed … Stay focus … It is possible!!
Training: 30 min cardio- 4 day/week, weight training 5 days/ wk
Day 1: Chest
Flat bench press with DB
Incline press with straight bar
Dumbbell Flies:
Day 2: Quads/Hamstrings
Squat: Shoulder width apart
Dead Lift
Lunge front: holding DB
Day 3: Shoulders:
Smith machine, overhead press
Side Lateral Raise w/DB
Bent over rear delts w/DB
Day 4: Arms:
Preacher Curls with bar
Sitting alternating DB curls
DB kickbacks
Day 5: Back
RG pulldowns
DB one-arm rows
Hyperextensions
~4 sets each exercise
~ No rest between each exercise
~ After each giant set take a 2 minute rest
~ Before workout warm-out with 2 sets of 15 with first exercise
~Keep rep range between 12-15 reps (close to failure)
Meal plan – 1500 Calories / 5 small meals daily
*1.5 cup Special k cereal
10 almonds
1cup 2% milk
*1 individual size Greek yogurt
*4oz ground turkey or chicken breast
2slices of bread (45 cal each)
1 small apple or banana
* 2 rice cakes
2 tbsp peanut butter
*5oz chicken
¾ cup brown rice
2 oz green beans
*1 choc pudding cup (Dessert)
**Cheat meal- 1x per week**
