The Smarter Way to a Bikini Body

It’s that time of the year when its time to begin peeling off the winter clothes and embracing your bikini body. It is also that time that you realize that the gym membership that you signed up for on the 1st of January has only been used twice. However, it’s not too late to get your body fit and ready for the beach. At InstructorLive we believe that it is all about being smart with how you exercise, what you eat and your way of thinking. Therefore, we have come up with some pointers that will help you feel even more confident this summer and ultimately, more healthy.

GETTING STARTED

As well as getting your body physically ready for the beach, it’s important to get your mind ready for the challenge ahead both before, during and after. Unfortunately for most of us, becoming a beach babe doesn’t happen overnight and will take some work! Here are some tips on how to keep focussed and motivated whilst getting into shape.
Focus on what you want to improve

  • Figure out the areas of your body that you would most like to target and you can tailor your exercise/nutrition plan to help these parts accordingly.
  • Create a calendar – Once you have decided what you want to improve, create a workout plan/a healthy eating plan. This will get you into the habit of exercising and creating a routine. Don’t forget to give yourself rest days and also treat yourself when you’ve hit your goals.

Don’t go overboard

  • Losing too much weight too fast can have adverse effects. You should not cut your calories by more than 500 a day – you don’t want your body going into starvation mode. This can make you crave food, slower your metabolism and also hold on to the food that you do eat.
  • Fad diets are an extremely unhealthy option as most of them cut out whole food groups and are almost impossible to maintain in the long run. See below about how to eat well and still get a bikini body.
  • It is also important that you don’t work out too much or for too long as it may result in injury – you won’t look good hopping across the beach!

Take your measurements

  • Don’t forget to note down your measurements and your weight before you start. This is a good idea so you can firstly; decide how much weight you would like to lose and also to keep track of how much weight/how many inches you lose. This will keep you motivated to carry on!

Take a before and after photo

  • The before photo may seem a bit daunting but remember you don’t have to show it to anyone.The after photo will be a great goal to strive towards and something to show yourself what you can achieve.

EXERCISE

The good news is that there are plenty of different types of exercise to do when trying to get bikini-ready! It is best to combine cardio and toning exercise and try and do a variety so that you don’t get bored. This way you’re more likely to stick to it! Cardio exercises like the ones listed below improve your cardiovascular health and increase your metabolism, even after you have finished exercising.
InstructorLIve – Bikini Body Class
We know that getting a bikini body is something that many of us are interested in and because of this our lovely instructor Leigh Linton has tailored an 8-week program specifically designed to help us get in the best shape possible before hitting the beach. It is suitable for all levels of fitness – although it is tough if you keep coming back the results will show!
One of the main features of this class is that it takes advantage of the high calories burned using High-Intensity Interval Training (HIIT). These short intense bursts of activity are proven to maximize the number of calories burned, not only during the class but for several houses afterward as well!

Check out our Bikini Body Preview Class below:


Some more great forms of exercise…
It is best to do about 30 minutes of cardio 3-5 times a week. Cardio is what burns the inches off your body. Combine cardio with strength training also to tone your muscles.
Swimming – This is such a brilliant overall-body workout that works all of your major muscle groups as well as burning calories. It also puts very little stress on your body! It has been praised for its cardiovascular health benefits with it working your lungs and heart meaning that you get an excellent workout.
Running – Running is an all-over workout, it doesn’t just tone your legs but also your arms and core muscles. It also burns calories which is just what’s needed at this time of year. Start off slowly if you’re not a runner and build it up slowly. Start with walking and running before considering more intense intervals or hill training.
Aerobics –Is a rhythmic activity that involves large muscle groups and has numerous benefits.  Aerobic exercise aids weight loss increases energy, reduces stress and blood pressure. There is a very good reason why aerobics has been going strong for so long.
Bootcamp-Style Fitness – a Bootcamp-style class is great because you can get often a whole-body strength and cardio workout in each one-hour session. Also, the nature of the Bootcamp makes it a perfect way to perform interval training on a regular basis.
Join our tough-man instructor Craig for a great workout in his Bootcamp class. He makes exercise fun but also pushes you!
Pilates and Yoga – Both these are absolutely fantastic in toning and shaping your body.
InstructorLive’s Yogalates class combines both Yoga and Pilates and opens, lengthens and strengthens muscles whilst linking both mind and movement with breathing.
Pilates and Yoga are a great workout to include in your exercise plan as they are very different from a high-intensity cardio workout and will add a bit of variety!

NUTRITION

GOOD FOODS

FOODS TO AVOID

Leafy greens – These are packed full of nutrients and can also add a bit of volume to your food. Replacing your salad leaves for spinach leaves is a great idea. White Flour Pasta – Easting any product made out of white flour causes blood sugar to spike and then crash –the body recognizes the white flour as sugar and stores it completely.
Peppermint – Great for Bloating and Indigestion Salt – Avoid foods high in salt as it dehydrates you and can make your stomach hold on to water. Being bloated in a bikini is never a good look!
Eggs – Help to build muscle, burn fat and tone physique because of the protein. Caffeine – Try and cut down on the caffeine you consume. Research suggests that high intakes of caffeine make us hungry so we eat more. Plus, caffeine stops nutrients from getting to cells, potentially increasing our risk of cellulite.
Berries – Packed with antioxidants and fiber so they’ll keep you feeling full on fewer calories. Bread – White bread can cause indigestion and a rapid rise in blood sugar levels. It also encourages your body to store fat, especially around the tummy area and can mess with your digestive system.
Grapefruit – High in water content which is good for hydration and also contains plenty of vitamin C which (amongst other things) is great for your skin.
Studies also show that grapefruit may help promote weight loss by reducing insulin levels and boosting your metabolism.
Alcohol – Beer is one of the worst offenders. Beer is extremely high in calories and causes bloating. Alcohol can also slow your ability to burn fat. Just try cutting down and thinking of lower-fat options.
Greek Yogurt – Greek yogurt works for gluten-free, vegetarian, or diabetic dietary needs, and even those with lactose intolerance may be able to handle yogurt better than milk. Bacon – Although we all love it, bacon is one of the unhealthiest processed meats to eat due to its high sodium and nitrate contents. Neither makes for a good bikini body!