Spring Break is fast approaching and you’re definitely not the only one thinking about what you’re going to look like in your bikini. The good news is there is still time to make a difference to your body, so you’ll be feeling confident on the beach.
The most important thing is to lose body fat and get toned, as this will be the best for your aesthetic appearance. In this article we’ll be looking at addressing those two aims.
How To Lose Body Fat
To lose weight you must be in a calorie deficit. This means that you must be using more calories than you’re consuming. But you need to do this in a sustainable way! You should reduce your calories from 300-500 calories to maximize sustainable fat loss.
Dropping your calories by more than this will cause your body to react in a detrimental way. When losing weight it is important to remember that we’re animals and when you severely drop your calorie intake your body will presume that you are in a situation where you cannot get access to enough food to support normal function.
This leads to your body holding on to fat stores and instead breaking down muscle to provide energy. Therefore, you have to be sensible about how many calories you drop and you can only do this by tracking what you eat.
You also need to think about what you eat and where you are getting your macronutrients from. Focus on getting your protein from lean sources, consuming healthy carbohydrates, such as wholemeal pasta and brown rice and don’t forget about consuming healthy fats. But take note of how many calories are in a g of these nutrients:
|Macronutrient||Calories per gram|
‘Healthy fats’ are really ‘in’ at the moment, and it is important to consume dietary fat, but you also need to make sure your diet is not made up of more than 20-25% fat.
Cardio is a great way to burn calories and therefore fat. If you want to lose weight you should be looking to do around 20 minutes of cardio 4-5 days a week. The best time to do cardio, if you can fit it into your routine, is in the morning. And fasted cardio is an even better way to burn fat.
This means exercising before you have eaten. This is why it should be done in the morning! The best thing to do is to sip on MYAMINO BOOST™ which will provide you with BCAAs to protect your muscles and 300 mg of caffeine to energize your workout. It also contains choline to support weight loss.
How To Get Toned
Cardio can certainly help, but weight training is a great way to get toned. Sometimes girls avoid weight training for the fear of looking ‘big’ and ‘bulky’. But weight training is a great way to burn calories and to build a toned body.
You need to focus on low weight and perform 12-15 reps. So let’s have a look at some exercises to help tone key parts of your body.
✓ Tone Your Legs & Bum
Every girl wants toned legs and a good bum. The good news is you can! Here’s 3 exercises you should be doing:
2. Hip Thrusts
✓ Tone Your Arms
Did someone say they want toned arms like Cameron Diaz? Well she works hard for them. Here’s a few exercises you should be doing. Remember keep the reps high to maximize tone.
1. Dumbbell Bicep Curls
2. Dumbbell Triceps Kick Back
3. Dumbbell Hammer Curls
4. Triceps Rope Pull Down
✓ Tone Your Stomach
To get a toned stomach it’s important to lower your body fat percentage, but core work is also very important. You only need to add on 20 minutes worth of core work on the end of your workout to stimulate your abs and bring about progress.
1. Ab Crunch
2. Lying Leg Raise
3. Russian Twists
4. Plank – aim to increase by 5 seconds every time you do it
Take Home Message
The main thing is hard work and commitment! No pain, no gain! Every time you’re in the gym, feeling the burn and feeling like giving up just think about wearing your bikini on the beach for Spring Break to keep you motivated! It’s also a good idea to choose a role model of someone you want to look like, so you have a visual image of your target! Good luck and remember hard work pays off!
This article features images of Myprotein Ambassador Abby Pell. You can follow her Instagram account @superabs