So what does it take? first off, let's start with a plan of attack! A bikini body requires more than your day to day or 2 times week Body Pump/Spin class session. It requires a precise plan of what, when, where, how... one that will assess where you currently are with you're physique, what exactly you want to do with it/at what particular time frame, and how you're going to get there.
Several short, medium goals stacked together to lead right to the long range goal is a good start. A contest perhaps? Which is by far the ultimate culmination of the art of physique known as bodybuilding or figure competition.
"But, I don't want to compete...I just want to have that look" is a common phrase and that's OK too. Not everybody has a desire to be competitive. However, we use it to define a particular look that can be attainable at a specific date in the future, where you can fix all the laser focus required onto arrive that day in the best shape.
Proper training must be put in place along with a fat elimination eating plan, a grouping of shaping exercises, and recovery strategies to name a few, that will allow you to make it to the target.
This shouldn't be scary, but a certain amount of butter fly's should be felt as you come to the realization that you can do this! It is possible... as many of the women that have joined our program have made this once in lifetime commitment become a reality.
So is you're idea of the perfect body on the radar screen? Is you're current plan moving you toward this type of body? Then read on so we can lay out a road map that will allow you to act out your goal.
How do you get started? Hire someone that is competent enough to check you're current level of bodyfat. Also, take time to record all the meals you eat so you can get an accurate idea of what you call a "clean" diet.
Next, clean house! remove any of the processed/man made "junk" (anything that didn't exist 3000 years ago) and set up a basic out line that WILL allow the following to occur:
1.Eat every 2-3 hours.
2.Eat protein with every meal.
3.Eat veggies or fruit with every meal.
4.Eat “other” carbs with post workout meal only.
5.Eat essential Fats with all meals.
6.Water is the only liquid!
7.Add variety with whole foods.
8.Plan to eat specific meals/specific times.
9.Every 4-6 days add higher; non-processed carbs in meal plan (cheat meal!).
Once we have you're food together, we plug in an appropriate cardio program consisting of low to high intensity techniques to burn the most amount of fat and to enhance recovery.
There are many opinions and misconceptions... best time? Best on an empty stomach? Jury's gonna be out on this for any real conclusive "best" when, where, how, ultimately
..........it really depends on each individuals temperament and time availability.
Split sessions of morning cardio and several hours of food and rest in between before weight training work best for the person with time available before work/ school. If time is a factor, post workout, high intensity intervals gets it all done inside 75 minutes.
Types of cardio vary from person to person, indoor cardio can become very stagnant- opt for outdoor activities such Naked Commando,Elite Commando or Super Cardio. These types of workouts are very time efficient and give added toning to lower/upper body muscle groups.
These videos are samples or groups of movements that can be done in part or the complete menu for a totally dynamic workout to stoop the indoor blues!
The most challenging part to figure out for most people is the selection of the appropriate exercises that create the best shape to all the areas of the body that are lacking, deficient or just not balanced to the rest of the muscle to create the ideal symmetry. This can be done with both machine/free weight program designs.
Which is best? We find that a combination works well and can add variety as well as isolate target areas of each muscle. Compound (multi muscles involved)and isolation (one muscle within a group) with a goal of increased shape and symmetry, sometimes as we get fatigued, machine training will allow complete training effect to occur.
There are literally hundred's of movements that can be used and like an artist the correct brush size or tool must be used to create the look on the body we want. When dealing with healthy, injury free clients, the selection can be much easier. However, with special injuries or while trying to work around an injury, certain movements can and should be used to help keep you moving forward on the journey without skipping a beat.
Many theories exist on the combinations of push, pull movements and balancing these exercises out for a rehab approach while training, and it's important but beyond the scope of this article and is addressed when postural assessments are performed to determine what direction our client's should consider adding to their over all program of exercises.
M2FitnessPros is a full service, boutique training studio with private appointments only. Group training with outdoor classes and semi private, also detailed fat loss- nutrition coaching specific for competition levels of bodyfat. Complimentary consultation is available. Pine Ave, Long Beach, CA. 562.435.4639
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