So you’ve booked your summer holiday and your itsy bitsy teeny weeny bikinis are ready to be brought out of hibernation. You may have been training and eating healthily, but well, your Summer Holiday Countdown has started, and perhaps you want to lose some superfluous fat, tone up, and most certainly, you want to look fantastic and feel confident. Especially when you’re spending your days with nothing but a thin piece of fabric covering your modesty! So it is time to ramp it up a notch.
So, what’s your plan? Now that you’ve got your head in the right place, have decided what you want to achieve and are super-duper motivated (if not, check out my last blog post on getting motivated: http://wp.me/p3l9qy-b5), what is your plan? You’ve got to have a plan. A goal without a plan is just a wish: lovely, but a very passive stance to getting what you want from life.
And the only fairy dust in the Disney story of your life is perspiration. Be smart – have plan.
Here are the Running in High Heels top tips for getting your best bikini body this summer…
The Summer Holiday Countdown Plan:
–Do your research – but don’t get bogged down in it. Sometimes you’ve just got to get on with it. (If you’ve got about an hour to spare, I highly recommend you check out Athletic Fox’s webinar on the top 5 essentials for female fat loss: http://www.youtube.com/watch?v=zqHGkFKsu6w – it is very informative, she knows her stuff and doesn’t BS around the detail).
-If your goal is to get bikini-body ready (lose fat, get definition in your abs, grow your booty etc.) – you’ve got to include weight-training, some cardio and diet – focus on all three!
-If you’re short on time and want maximum results in the minimum amount of time, do HIIT (High Intensity Interval Training).
-Determine how many times a week you are able to work-out, when you will work out, where and how. Aim for 4-5 sessions per week if you want to make a change and get results.
-Have a meal plan.
-Eat some protein after your workout.
-Drink at least 2l water.
-Cut out the easy wasted-calories stuff like lattes, too much sugar, daily chocolate bars etc.
–Eat healthy fats – olive oil, coconut oil, avocados, salmon.
-Be strategic about your carb intake – don’t cut them out totally. Eat them after a workout and stick to low GI carbs like sweet potato.
–Eat regularly – keep your blood sugar levels stable so you don’t crash and feel exhausted and want to binge on everything!
-Be sensible and reasonable with yourself.
-Allow yourself your treats – life is too short to be crazy and too long not to enjoy it – a glass of red wine, some dark chocolate, a dinner out. Just don’t do it everyday.
-Don’t get caught up in what other people look like: supermodels or your skinny friends. You are aiming for your best body. The absolute best, fittest, healthiest, sexiest version of YOU.
-Keep it simple and effective – get the most out of your workout. I’m sure like me you live a very busy life, so it is about maximum results in minimum time.
–Keep it healthy. It is about looking good, but also feeling great. So don’t do anything too extreme. You want to thrive at work, and feel happy and energised. And when you get to your holiday you want to be glowing from the inside out, as well as slipping into your jeans. You don’t want to be starved, hangry, emotional, exhausted at work, not performing your best, injuring yourself, putting your body under bad stress, grumping and snappy at everyone, so that when you get to your holiday you can’t really remember why you dieted the crap out of yourself anyway! Look at the girl who is confident, cheerful and having fun – that should also be the goal. Not just looking good.
–Sleep!! I myself don’t always get this one right. Life is busy. There is always something to do or someone to see, but the older I get the more I realise the value in a good 7-8 hours sleep. I notice a massive difference in my attitude, emotional well-being, and mental and physical performance if I get enough sleep. Plus I feel like I need to eat more when I’m sleep-deprived.
In short, have a plan. It’ll help you stay focused and stay the course. Hard work combined with smart work will get you the results you want. At the end of the day (can I use any more cliches?!), no matter what ‘diet’ you choose to follow, or form of exercise you do, the secret (the not-so secret secret) is this: increased activity + decreased calories = weight loss. BUT, if you want to do that in the most efficient, effective and healthiest way possible? Have a smart plan.