As soon as spring arrives, the rush to get the perfect "beach body" begins. While it is best to start exercising and eat healthy early for best results, you can manage to lose weight and achieve an enviable silhouette in even a few weeks by eliminating "junk" food and starting to exercise.
Steps
Method 1 of 2: Eat Properly
Step 1. Know that many bodies look great in a bikini
It is easy to be convinced that only the slenderest women, who weigh no more than 40 kg, can afford a good costume look. By eating right and exercising often, you can achieve a healthy body, as well as perfect for the beach. Believe in yourself and you will be beautiful.
Step 2. There are 3500 calories in half a kilo of fat
The easiest way to lose weight is to burn more calories than you eat. In reality, 3,500 is a lot less than you might think, and you can lose around half a pound a week by cutting 500 calories a day, keeping roughly the same diet and avoiding junk food. Even if you don't magically lose a pound after shedding 3,500 calories, it's still a good thing to consider.
- A single glass of soda, a donut, or a single piece of fried chicken contains around 150-250 calories.
- Walking or running for 3km burns approximately 200 calories. By simply eliminating the morning donut or soda and walking a few miles daily, you can lose half a pound every week.
Step 3. Avoid junk food
It has few nutrients and many calories; By giving up sodas, snacks and sweets you can quickly get a perfect body for your days at the beach.
Step 4. Have frequent small meals instead of the regular three
Try to eat small rations five times a day, one every two hours or so; don't go hungry, as the body actually needs food to lose weight.
- To do this, it is helpful to control portions, avoiding eating more than is necessary.
- It takes the brain about 20 minutes to understand that the body is full, but many people unknowingly continue to eat during this time, adding more unnecessary calories.
Step 5. Balance your diet by choosing mainly carbohydrates and proteins
Make sure 40% of calories come from protein (chicken, fish, peanut butter, beans), 40% from carbohydrates (sweet potatoes, vegetables, rice and whole oats) and 20% from healthy fats such as those found in avocado, in nuts and eggs.
Step 6. Drink lots of water
Try to drink two or three liters a day; this precious liquid not only helps to reduce fat, but also to purify the skin.
Whenever possible, drink it instead of sodas and juices
Method 2 of 2: Exercise
Step 1. Run, bike or swim for 15-20 minutes every day
Basically, light cardio exercises burn calories and speed up your metabolism, burning fat quickly. Finding time to exercise is crucial not only to achieving a perfect physique for the beach, but also for a healthy life.
- Join a local team or start playing sports with friends once or twice a week.
- Find a friend to train with to keep motivated in physical activity.
Step 2. Try interval training to burn calories and fat faster
Do 15 minutes of high-intensity interval training instead of just running for faster results. Start with 5 minutes of light running as a warm-up; then take a 30 second sprint at full speed and slow down afterward, running for one minute at reduced speed to rest, but without stopping. Repeat 10 times.
Step 3. Focus on "muscle to show off at the beach"
To get a bikini body quickly, you need to forgo the whole body workout and instead focus only on abs, legs and arms. To develop these muscles you can easily train at home.
- Abdominal muscles: do sit-ups, crunches and planks;
- Arm: do push-ups, push-ups and pull-ups;
- Legs: Do standing high jumps, squats and lunges, or stair jumps.
Step 4. Lift weights 1 to 2 months before summer starts
The body's metabolic rate is determined by the amount of muscle fibers you have, and more muscle mass means you burn more fat. By lifting weights, you can increase your metabolic rate, so you can build muscle and burn fat when you sleep, drive or shop.
- Plan your strength training plan in advance for best results.
- While you don't get immediate effects, strength training is a great way to start seeing results within 2 to 3 weeks.
Step 5. Find ways to get active during the day
Take the stairs instead of taking the elevator; walk or ride your bike to work and do push-ups during breaks. To get the best results in the fastest way, you need to find as many opportunities as possible to burn some calories.
Advice
- Train with fun activities, such as skating, basketball, cycling, trampoline, yoga and many more! But remember to always drink plenty of water.
- To get a nice "bikini" body, start working hard at least a month before summer; the longer you practice, the better results you get.
- Never use tanning beds; it is equivalent to being exposed to the sun all day without protection and can cause skin cancer.
