Are you in need of a bikini body guide?
Like many dieters, you can start your weight-loss journey with the realization that swimsuit season was drawing near…
You vow to get into a bikini, highly motivated by the summer vacation you have planned with your partner.
With less than a few weeks and about 10+ pounds to get to your goal of wearing a bikini, you’re better to find the right fitness experts. You’ve certainly already searched the Internet for weight loss solutions and discovered you could find the right fitness method online.
You’re searching for something that fits your needs:
“A bikini body method that suits for my lifestyle,”
“I work and have a family, so I want a flexible plan. I need a simple method, with workouts and eating rules… A method I can follow whenever it is convenient for me–all online.”
Here are some tips for weight-loss success.
Don’t get overly hungry. Celeste keeps control during the day by snacking. She has a small, healthy snack, like string cheese or a few almonds, before leaving work so she isn’t ravenous while preparing dinner.
Keep track of what you eat. With over 27,000 food options, including brand-name groceries and restaurant entrees, the Weight Watchers Online food tracker helps Celeste keep tabs on what she eats, so she can make smart choices throughout the day.
Identify weaknesses and find solutions. Eating out and not binging on the weekends were Celeste’s biggest challenges. She found ways to maintain control by breaking down tricky situations and finding alternate behaviors. For example, instead of eating a roll or two while perusing the menu, Celeste skips the bread and strikes up a conversation with her husband.
Renovate recipes. With a few ingredient substitutions, Celeste transforms once-fattening dishes into healthy meals. Celeste learned how to slim down one of her family’s favorites, jambalaya, using the Recipe Builder on Weight Watchers Online.
Shop smart. If it’s not in your pantry, you won’t eat it. Take advantage of quick wins at the grocery store by switching to low-fat and fat-free versions of favorite foods.
Bikini Body Guide: the Bikini Body
Workouts to Make Your Body Bikini-Ready
It’s Summer, at last! During the winter months most of your body was covered with warm (and concealing) clothes. Peeling off those layers may reveal a body that isn’t quite ready for your newly-purchased bikini. Don’t fret – analyze which parts of your body needs help and get busy.
Chances are, you’ve worked out religiously all winter to sculpt your body into its sexiest best. If you aren’t satisfied with what you see, try some toning and firming exercises designed to exorcise the flab that’s holding on for dear life.
Conditioning exercises are the key to whip problem areas of your upper body, tummy, hips, butt and thighs into shape. Conditioning lets you pinpoint the trouble areas of your body and tone and shape them with specific exercises. Volumes of conditioning exercises can be found online or books and magazines.
It’s time to shake the dust off of the weights, jump rope and exercise ball, putting them to use in ways that will have your body bikini-ready in no time. While you’re concentrating on body-sculpting, don’t forget to get in a cardio workout to keep the metabolism going and the fat burning.
You’ve heard it many times before, but get your daily fill of water so that you stay hydrated as the summer temperature soars. Water intake flushes toxins from your system and keeps that ugly cottage cheese look called “cellulite” from creeping into your body.
Don’t forget the importance of a healthy diet. Your skin will reflect the foods you put into your body, so be especially careful during the summer months to get plenty of fruits and vegetables that are naturally in season – and good for you.
After you’ve done all you can to firm and tone your body, it’s time to think about the condition of all that skin showing off in a bikini – and that’s a lot!
To achieve glowing, silky smooth skin that you’ll be proud to flaunt, begin by exfoliating. Exfoliating removes dead skin cells that lay on the surface of your skin and leaves it soft and toned. To effectively exfoliate your skin, use a natural bristle brush or your favorite exfoliating cream.
Remove unwanted hair by using a razor, waxing or hair removal cream – and don’t forget to use a moisturizer afterward. And, keep your skin in top condition by using a sun screen – and apply it often when you’re on the beach. You’ll also avoid wrinkles and skin cancer as you age.
Make the time and effort to follow the above tips and your body can be bikini-ready and as sizzling hot as the summer temps.
Bikini Body Guide: Toning Tummy Exercises
Firming Up a Flabby Tummy and Finding Those 6 Pack Abs
Do you have a decent body except for that middle roll of flab that just doesn’t seem to go away no matter how much you exercise or attempt to spot reduce that area? The truth is that the spare tire around your middle is fat – and you’re not going to see the 6-pack abs buried beneath until you get rid of it.
The trick to reducing fat around your middle is to reduce your caloric intake and eat foods that are proven “fat burners” such as lean protein, salads and vegetables. Reduce your carbohydrate intake, especially in the evening hours when your body is slowing down. Adopt a low fat diet for your lifestyle to burn the unwanted fat and eventually reach the show-off abs you desire.
There is a difference between toning your abs and reducing the fat around your middle. Toning abdominal muscles can be achieved by exercising, but removing the fat must take place from the inside out. It won’t do you any good to try spot reduction exercises if you don’t get rid of the fat first.
There’s no such thing as an immediate “fix” for a flabby tummy. You can spend hundreds of dollars on pills and creams, but you’ll soon realize that the only way to 6-pack abs is to work at it!
While you’re concentrating on a low fat diet, you’ll want to tone and firm the abdominal muscles that lie beneath the fat with exercise. The key to exercising your abs is to do the exercises correctly.
If you’re concentrating on tummy crunches to firm your abs and performing them incorrectly you’ll never see success.
So, before you exercise, learn how to do it properly. For example, if you’re doing crunches, learn the correct method of breathing as you’re exercising. A number of good online sites contain information about how to perform abdominal exercises.
Concentrate on resistance training when firming and toning your abs. Use a “fit ball” (sometimes called “exercise ball”) for support if you have problems with your lower back. And don’t overdo it. Three sessions a week is plenty when you’re exercising muscles that have lain dormant for awhile.
Cardio exercises (aerobic) designed to rev up your heart rate can help burn fat, so be sure to include them in your exercise regimen – and include the ones that work both your upper and lower body. It’s best to do cardio exercises in the morning – and always on an empty stomach.
Don’t be discouraged if you don’t see results as fast as you’d like. Remember, those 6-pack abs are buried somewhere beneath that fat roll. It’s your job to find them.
Bikini Body Guide: Sagging Breast Exercises
Do These Breast Firming Exercises to Prevent Sagging
Most women will experience the discomfiture and embarrassment of sagging breasts – especially large-breasted women. Gravity is the culprit that pulls the breasts downward as we age, but it can actually happen at any time.
The breasts contain no muscles, but a network of ligaments and connective tissue. This network is meant to provide milk to a newborn, and after breastfeeding the tissues shrivel, but the skin around them doesn’t, causing the breasts to droop.
Even if you’re childless or have never nursed, the genes you were born with and the elasticity of the skin also determine how severely the breasts sag and at what age they’ll begin to sag.
Amazingly, it’s been proven that wearing a bra doesn’t prevent breasts from sagging.
Some scientific findings have actually found that wearing a bra may increase breast sagging because the breasts are immobile in a bra and therefore will atrophy in time. Wearing a bra will, however, shape the breasts and lift them so that you’ll look better in clothing.
The following exercises are known to tone the breasts and prevent sagging:
- Push-ups – One of the best exercises to tone your upper body, including your breasts. If it’s difficult to push up from the floor, try doing them against a wall.
- Chest presses – Use weights or stretch bands to work those pectoral muscles. It will do wonders for your upper body and your breasts.
Basically, any exercise that improves your upper body will also benefit your breasts. When you jog, be sure to wear a good sports bra. Bouncing up and down could break down the ligaments in your breasts and make them sag even more.
Practice standing up straight in front of a mirror. Notice how your breasts naturally raise up with your straightened back. This is a quick “fix” but very obvious and is also good for your self-esteem.
Be sure and exfoliate and then apply lotion to your breasts to keep the skin healthy. And don’t forget the importance of good nutrition. A healthy diet will help to preserve the elasticity of the ligaments inside the breasts and keep them from breaking down with age.
Losing weight will also help the appearance of your breasts. When fat weighs down the various parts of our bodies, everything begins to sag, including the breasts. You may go down a bra size, but your breasts will be perkier and healthier.
Bikini Body Guide: Butt Firming Exercises
Break Out Those Butt Firming Moves!
Have you ever asked a friend, husband or child the question, “Does this make my butt look big?” As women, our backsides are probably the most thought-about part of our anatomies.
We’re constantly on the lookout for jeans, pants, shorts or swimsuits that will slim, tuck and hold in our backsides so that we’ll feel more confident when we venture out in public.
A considerable number of fat cells (plenty more than we want) can be found in our backsides, and they aren’t likely to let go easily. You most certainly won’t acquire a tighter, firmer tush without dedicating yourself to a “kick ass” program that will eventually grant your wish.
There are exercises galore designed to tone and trim the butt, but unless you combine them with a good fat-burning diet program – and a firm commitment, you won’t achieve the results you desire. But, if you’re truly committed to reaching your goal, the results will follow.
The best exercises to firm your butt don’t require a club membership or any special equipment. Walking and/or jogging are two of the desirable ways to tone your butt and get a cardio workout besides. Riding a bicycle and engaging in sports such as tennis, swimming and volleyball will also do wonders for the rear.
Two of the best exercises designed to firm and round out the butt are:
Front Lunges – With your feet shoulder length apart, step forward with your left foot. Bending at the knee, bring your leg forward until the knee is over the ankle. Return to starting position and repeat with right leg. You may want to hold on to the back of a chair for balance.
Squats – Stand with feet apart and squat down, keeping your back straight. Return to standing position and repeat several times. You may also use a chair to help keep your balance. Simply squat and let your butt touch the chair before rising to the standing position.
If you tire of the normal firming and toning exercises, try kickboxing for a change. Many health clubs now offer classes in this exhilarating and tension-busting exercise. The carefully controlled kicks combined with an aerobic workout target the butt and leg areas and also burn fat.
Don’t just dream of having a terrific tush – commit yourself to some hard work and see the results in the mirror and in clothes that fit where it matters!
Bikini Body Guide: Arm Toning Workouts
The Best Exercises to Help Tone Your Arms
Do you avoid wearing sexy, sleeveless tops or dresses – or refuse to take off your jacket to reveal a sleeveless shell — because of flabby and unsightly arms? Your arms may sag because you’ve recently lost weight. The fat cells may be gone, but the skin doesn’t know what to do with itself.
The arms are complicated areas to firm and tone, and it’s better to exercise them rather than attempt to target your arms for weight loss. The arm area tends to store fat cells than other parts of your body, so try aerobic exercises for overall fat loss and for toning your arms at the same time.
To achieve sexy, firm arms you’ll need to build up your biceps and triceps. Biceps are the muscles along the front of your arm, while triceps are muscles found in the back of your arms. When you tone and firm these muscles, you’ll be creating muscle where the sagging skin used to be.
All you’ll need to begin the quest for sleek and sexy arms are an exercise band and weights. Include the following exercises in your daily or weekly routine:
Exercise 1: Hold the middle of the exercise band with your feet. Holding one of the two ends of the band in each hand, bend the elbow on one arm from the waist, stretching the band forward and upward. You’ll feel your biceps muscles tensing as you raise the band. Be sure your elbow is always bent slightly. Take turns repeating this exercise on each arm for 8 to 10 times.
Exercise 2: Repeat the above exercise, except pull the band outward from the left and right sides of your body.
Exercise 3: Repeat the above exercise, except pull the band backward from the left and right sides of your body. This exercise will benefit the triceps of your arms.
Weights are also a great way to tone the arms. Lift the weights when sitting in a chair or lying on the floor. Be sure to begin with light weights and then graduate to heavier ones as you’re ready.
Basically, any exercise that causes resistance to your biceps and triceps can help tone your arms. Yoga and Pilates are also proven ways to firm up your arms. Online sites that tout yoga or Pilates will lead you to specific exercises for your arms.
Don’t pass up those sexy tank tops because of jiggly underarms. It won’t take long to see results – and you won’t even have to adapt to a strenuous exercise routine.