Training is for the bikini body isn’t a one size fits all approach. Everybody has a different starting point and respond to training according to their genetics.
Essentially we are looking at changing body composition – the way you look i.e. asthetics. If you want to get cardio vascular fitness and run marathons then you need to look at different form of training.
First of all I want to dispel a couple of big myths:
Forget crunches for a flat stomach
A flat stomach is not made in the gym – but in the kitchen.
Nutrition is the KEY, followed by heavy weight training with compound exercises.
Muscle will NOT make you look bigger, in fact the opposite is true. Muscle takes up less space than fat and gives you that lean and “toned” look that many woman strive for…And no, muscle can’t turn into fat! In short, women don’t have enough testosterone to get bulky.
Lifting weights has SO MANY benefits. You’ll burn fat quicker: you continue to burn calories after your workout compared to just doing cardio. You’ll increase your mental strength, you’ll strengthen your bones, you’ll have a healthy heart, to name just a few.
Here are my top training tips for that lean body:
• Lift weights 4 times a week and split the sessions into lower and upper body. I typical do at least two leg sessions (lower body) a week and a pull and push upper body session.
• Use compound movements such as deadlifts, squats, pull ups, bench press. These give you the most bang for your buck. There is much more muscle recruitment used in a compound movement as they use a greater amount of muscles, and your abs will thank you for it too.
• Glutes – buttocks, bottom… it’s the biggest muscle group and for that bikini body you need the booty to match. My weak point, and it can take years to develop. My favourite is the hip thrust – thank you Bret Contreras aka the Glute Guy. Check out www.bretcontretas.com Load weight and make sure you are squeezing and holding at the top of the thrust!
• Don’t forget your shoulders – training shoulders in my opinion shouldn’t be underestimated Defined shoulders give you the illusion of a smaller waist. Military press, is an essential compound move but I would also do some isolation work too. Lateral raises and face pulls are amongst my favourites
• Cardio has its place, however it really depends on how much fat you have to loose. Remember too much cardio will burn off all that hard earned muscle. Your body also adapts to cardio very quickly.
• Stick to Interval training for 20 mins max – sprints are my favourite. 1 minute jog and 30 second sprinting as hard as you can
• Rest days are just as important. If you are lifting 4 times a week you should be giving your body enough rest in-between. Your muscles need time to recover and grow