I hesitated to write this post/do this FB Live video because I am adamantly against drastic quick fix plans and especially anti-crash diets. Speedy diet plans can create fantastic short-term weight loss, but the weight usually comes right back on as soon as you stop those drastic measures.
But let’s be clear I’m also a realist. I totally understand your desire to want to look ‘hot’ in a bikini while on vacation or beach weekend getaways! At some point, all of us want to show off what we've been working so hard for in the gym, myself included. So if you’ve got a big trip planned, like a sunny island resort vacation (I’m jealous btw) or maybe just a quick beach weekend getaway. Wherever you want to rock that bikini with confidence and look your best, I’ve got you covered today.
These are my top tips to help you shed the fluff and have you bikini ready in just 10 days!
Get enough sleep. Sleep deprivation disrupts your metabolism, seriously sabotaging efforts to maintain an ideal weight. How does it happen? Fat cells produce a hormone called leptin, which tells the body how much potential energy it has stored. Since leptin production is highest at night, when you’re asleep, sleep deprivation can throw levels of the hormone out of whack. The end result? Your body has no idea how much energy it has banked, so you end up storing fat instead of burning it. Getting sufficient sleep also prevents slumps in energy and helps reduce carb cravings.
Carb Cycle. Carb cycling lets you take advantage of the fat-burning effects of a low carb diet while still allowing the benefits of a periodic carb up (increase metabolism, refill glycogen stores, increase leptin, and staving off potential catabolism). Start with four low carb days in a row (Monday through Thursday). This serves to deplete glycogen stores and keep insulin levels low to optimize fat burning. How many carbs, you ask? To start, we'll use .25 grams per pound of bodyweight (that's total bodyweight, not LBM). So if you weigh 130 pounds, you'll have 33 grams of NET carbs per day for four days in a row. That's pretty low, but you don't have much time and need to maximize progress (without risking muscle loss) before the big vacation. If you weigh more (or less), just calculate accordingly.
On the 5th day, you’ll want to throw in a “refeed” or higher carb day. This replenishes glycogen levels to support weight training and maintains muscle while keeping your metabolism running efficiently. You can set your carbs to about 1-1.5 grams per pound of bodyweight. This is still low enough to promote fat loss, but with macronutrient manipulation set to optimize muscle retention.
Increase Your Protein Intake. Protein is the main component of muscle, so it should be the primary focus of your diet. Aim for 1.5g per pound of bodyweight during a quick shred like this. Always have protein in every meal to ensure muscles are being fueled with amino acids throughout the day and blood sugar levels are stabilized. I also recommend keeping fats to about .20-.25 grams per pound of bodyweight. Under normal conditions, you should eat about 1g per pound of bodyweight. Always consume protein post-workout.
9 Days of Lifting. Most people believe cardio paves the way for six-pack abs, but lifting is really the crucial element. For the next week and a half, you’ll want to lift for nine days. How you split that up bodyparts-wise doesn't matter. You could do one or two body parts per day, or an upper / lower split, a push / pull / legs split, or some other variation. The key is working the muscles to not only retain your muscle but also burn calories and glycogen. Don't go nuts though, 60 minutes per session is plenty. I recommend lifting in the afternoon or evening, as interval training will be a part of your morning routine. Plus you’ll have at least 1-2 meals in prior to lifting to make for a decent session.
7 Days of Intervals. If your goal is to burn fat, intervals play a vital role as part of your program. Besides being a quick way to get in a great workout, intervals are extremely effective for transforming your physique. By incorporating intense periods of work with short recovery segments, intervals allow you to keep the workout intensity high while still maintaining form. The magic of high-intensity interval training lies in its ability to keep you burning fat even after you leave the gym. In short, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: Your metabolism is revved for hours after you leave the gym. These intervals should be done on all the low carb days, preferably before your first meal. If this doesn't jibe with your schedule, just get it done when you can.
I hope these tips are helpful! If you need some additional help with getting bikini ready, grab a copy of my FREE Bikini Ready Guide here. It includes 5 of my favorite glute & core workouts to lean your waist and shred your legs fast!
Can't wait for you to get started!