As summer approaches, the amount of inquiries I get about the ways in which people (mostly women) can “slim down”, “get toned”, “lose fat from here, here and here”, “fit into a bikini”, etc. is multiplying. People want to know the tricks to getting a beach body. Some people have legitimate expectations and questions, while others do not seem to understand the process. This blog post is my attempt to set people straight (or gayly forward for all you non-heteros out there ) about what you CAN and can NOT expect when it comes to getting bikini body ready.
Busting Bikini Body Beliefs… And providing the TRUTH!Bikini Body Belief #1: I need to target the underside of my arms, my belly, and the inside of my thighs to be bikini ready.
Belief Busted: Spot-treatment, in terms of fat loss, is not possible. In order to lower your overall body fat percentage, you must work your WHOLE body in your exercise routine. Strength training programs can zone in on certain muscle groups, but you will not get maximal results of the targeted group unless the rest of you is strong enough to support that.
Bikini Body Belief #2: I need to focus on cardio only, so that I can burn the most fat. Strength training is not necessary.
Belief Busted: Cardiovascular exercise is very important for overall heart health, fitness level, as well as fat loss. It is definitely an important piece of the puzzle. But it is only ONE piece. Strength/resistance training using dumbbells, Kettlebells, bands, tubing and even body weight are the KEY to building lean muscle that provides people with a solid look in a bikini.
Bikini Body Belief #3: I want to tone up, but am afraid to lift weights because I don’t want to get bulky.
Belief Busted: If your goal is to tone, then you MUST have the muscle to do so in the first place. You can not tone bone, skin, or fat, so chances are you need a little more lean muscle to work with. This requires strength/resistance training. Muscle mass is not built through cardio, it is built through lifting weight (your own body, or something else). Since this article is written for females, I want you all to listen up: YOU WILL NOT GET BULKY BY LIFTING WEIGHTS!!!! Please trust me on this one. What will happen is you will develop lean muscle mass that will give you the “toned” look you are going for. In addition, it will also help your overall health by increasing your bone density, reducing your risk of falling later in life, improve your posture, etc…. I’m digressing, I know!
Bikini Body Belief #4: I’ll cut my calories really low and lose weight in time for summer….Who needs breakfast anyway!
Belief Busted: Instead of denying yourself meals, or massively cutting calories to avoid weight gain, and even hope for some fat loss, make HEALTHIER choices that will serve your body better. Take some time to plan out your meals ahead, so you don’t reach for crap when you’re hungry after denying yourself food all day. Smart omissions you can make are: dairy, wheat/gluten, grains, processed foods, sugary drinks. Try ramping up servings of the following: leafy green veggies, water with lemon, lean proteins, seasonal veggies, fruits. Starvation will get you nowhere fast, bottom line.
A healthy, fit body (in a bikini or a snow suit) is made by making healthy choices and staying committed to a healthy lifestyle. Regular exercise, healthy eating, stress management and getting enough sleep are ALL so important. With summer rapidly approaching, you might be looking for that extra BOOST to get you feeling your best on the beach. If you’ve got the desire and the fire within, but need some assistance on just WHAT to do when you get into the gym, Lucky13Fitness is your solution!!! Visit our website: www.lucky13fitness.com and learn about our services!!! We are here to get you bikini body ready!!!
Busting Bikini Body Beliefs… And providing the TRUTH!Bikini Body Belief #1: I need to target the underside of my arms, my belly, and the inside of my thighs to be bikini ready.
Belief Busted: Spot-treatment, in terms of fat loss, is not possible. In order to lower your overall body fat percentage, you must work your WHOLE body in your exercise routine. Strength training programs can zone in on certain muscle groups, but you will not get maximal results of the targeted group unless the rest of you is strong enough to support that.
Bikini Body Belief #2: I need to focus on cardio only, so that I can burn the most fat. Strength training is not necessary.
Belief Busted: Cardiovascular exercise is very important for overall heart health, fitness level, as well as fat loss. It is definitely an important piece of the puzzle. But it is only ONE piece. Strength/resistance training using dumbbells, Kettlebells, bands, tubing and even body weight are the KEY to building lean muscle that provides people with a solid look in a bikini.
Bikini Body Belief #3: I want to tone up, but am afraid to lift weights because I don’t want to get bulky.
Belief Busted: If your goal is to tone, then you MUST have the muscle to do so in the first place. You can not tone bone, skin, or fat, so chances are you need a little more lean muscle to work with. This requires strength/resistance training. Muscle mass is not built through cardio, it is built through lifting weight (your own body, or something else). Since this article is written for females, I want you all to listen up: YOU WILL NOT GET BULKY BY LIFTING WEIGHTS!!!! Please trust me on this one. What will happen is you will develop lean muscle mass that will give you the “toned” look you are going for. In addition, it will also help your overall health by increasing your bone density, reducing your risk of falling later in life, improve your posture, etc…. I’m digressing, I know!
Bikini Body Belief #4: I’ll cut my calories really low and lose weight in time for summer….Who needs breakfast anyway!
Belief Busted: Instead of denying yourself meals, or massively cutting calories to avoid weight gain, and even hope for some fat loss, make HEALTHIER choices that will serve your body better. Take some time to plan out your meals ahead, so you don’t reach for crap when you’re hungry after denying yourself food all day. Smart omissions you can make are: dairy, wheat/gluten, grains, processed foods, sugary drinks. Try ramping up servings of the following: leafy green veggies, water with lemon, lean proteins, seasonal veggies, fruits. Starvation will get you nowhere fast, bottom line.
A healthy, fit body (in a bikini or a snow suit) is made by making healthy choices and staying committed to a healthy lifestyle. Regular exercise, healthy eating, stress management and getting enough sleep are ALL so important. With summer rapidly approaching, you might be looking for that extra BOOST to get you feeling your best on the beach. If you’ve got the desire and the fire within, but need some assistance on just WHAT to do when you get into the gym, Lucky13Fitness is your solution!!! Visit our website: www.lucky13fitness.com and learn about our services!!! We are here to get you bikini body ready!!!
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