While it's not summer yet, it's just around the corner, and now is an excellent time to prepare for it. In this article, we will give you some tips that will help you achieve your bikini body physique in eight short weeks.
Eight weeks is a good number because it's not too short, and you will actually see improvements. But, it is not too long either, which will help you stay motivated and on track.
Read this article, and then get straight to business, the clock is ticking!
Guys and girls, you have only eight weeks to change how you look and feel, which means junk food has to go. No fast food, no sweets, and especially no soda!
Drinking your calories is particularly dangerous, as it doesn't fill you up, but it does make you chubby! A can of soda can have 50+ grams of sugar. Even those zero calorie variants are nothing but junk, replacing sugar with other chemicals that also trigger cravings.
Is it going to be easy? No, but it's necessary. You have to reduce your calories if your goal is to trim down. The best way to do this is by eliminating calorie bombs, and junk food is exactly that. While it's going to be tough the first week, you will get used to it.
Your goal is to get in a caloric deficit, which will start that pesky weight loss process, so make sure not to overcompensate with healthy foods. While it's OK to replace junk with healthy alternatives, make sure you don't overeat. Overeating healthy foods will make hinder your progress so it's a thin line you'll be walking!
The "junk food out" part will reduce your total caloric intake, but you want to make sure that you only lose fat, not muscle. You will do that by regularly going to the gym, 3x-5x per week.
What you want to do is total-body workouts, if possible, with barbells and free weights. Doing compound movements such as squats, deadlifts, overhead presses and similar will activate several muscle groups at once. Also, because you are going to do it at least 3x per week, most of your muscles will get more than one stimulus per week, which makes this type of training effective.
By training your muscles regularly, your body won't start breaking them down, which does happen when you are in a caloric deficit. Total body workouts will activate your muscles almost every other day, telling your body that you still need them.
If you are a beginner, you can even build muscle in this process. But the real goal is body recomposition, which means that your relative muscle to fat ratio improves. That will not only make you much healthier but better looking too. By losing fat, your muscles will get defined, and you will look much better when shirtless.
Your goal here is to focus on the volume, not the weight. When in a caloric deficit, it will be hard to reach new one-rep-max records anyway. Focus on 10-15 repetitions, with shorter breaks between sets. Also, try using supersets, they will make the workout even shorter, and burn even more calories.
The winter is behind us, so there's no reason why you shouldn't go outside and start enjoying some outdoor activities. This can be anything from jogging in the local park to cycling alongside the river.
You can also start playing basketball with your high school buddies over the weekends, go rowing, hiking, or whatever you like to do that keeps you active and the body moving! The more enjoyable the activity is, the more likely you are to stick to it.
Because this is only a short, eight-week period, you should do cardio whether you like it or not. Something we've seen much success with is to have one social activity over the weekend, such as basketball, and at least two more "true" cardio sessions over the week.
So, treadmill on Monday, cycling on Wednesday, swimming on Friday, and basketball with your buddies over the weekend would be ideal. No time? Then choose two days, but do one hour of moderate intensity cardio, such as running. It's just eight weeks guys, and if you really want that summer body, you will squeeze cardio into your packed schedule.
Yes, looking awesome at the beach is important to anyone, we won't lie. However, consider your life after vacation. There are 365 days in the year and you want to look good and be healthy all year round. Even if you tend to tack on that winter "fluff", possibly try packing on half as much as you normally do. That will make your 8 weeks to your next summer body that much easier! It's really more about being mindful of what goes into your body that will help you 24/7/365!
That's why we made a list like this, which doesn't include madness "broccoli only" diets and draining workouts every single day. Let's be honest, those work, but only short term. Any caloric deficit will trigger burning those pesky pounds, but you can't eat only broccoli for the rest of your life, can you? Once you stop that kind of diet, your belly will start inflating again, ending up bigger than it ever was.
And while you can start CrossFit every single day, that probably won't last either. You need to find something doable, that you will actually enjoy doing, and it won't ruin your next day with abnormal soreness. Going to the gym 3x per week, plus playing sports over the weekend is doable, and sustainable longterm.
By following our reasonable approach, you will slim down for the summer. You are also more likely to keep those improvements even after the vacation ends. We didn't opt for radical changes, but rather a doable, and possible approach, that is guaranteed to bring results.
Just by cutting junk you will start to lose weight. Incorporating some resistance training will make sure your muscles stay intact or even grow. Adding cardio will speed up the fat loss process, and also do wonders for your cardiovascular and respiratory health.
So no miraculous overnight solutions, but a steady, healthy approach. Sounds good? Then start doing it, and let us know how it went for you after those eight weeks pass!