The ultimate bikini
wearing guide
We have the expert lowdown on how to look and feel the best
ever in your swimwear
The flights are booked, the room is reserved and you've
bought a whole new swimwear wardrobe. So now it's time to get to work on that
bikini bod. But where to start? Ella Siaperas, Nike trainer and studio manager
at The Laboratory Spa & Health Clun gives us his tips.
Blitz that muffin top
First things first, that extra bit of paunch has to go, so a
fat-burning workout is an essential part of your beach-body toolkit. 'The best
form of training to burn fat is high intensity training' says Ella. 'Try doing
30 seconds of sprints followed by 30 seconds of walking.' Or sign up for a high
intensity class so someone else can do the timing and motivation part for you!
Add a little extra
To burn as much fat as possible it's important that you
include both weight training and cardio training in your regime. 'Try to work
with weights and cardio three to five times per week,' advises Ella. If that
sounds like a lot, why not combine your sessions? 'I would start your weight
training first then cardio second to burn more calories,' he adds. Not sure
where to start in the weights room? Book in a few PT sessions or join a
BodyPump or kettlebells class to get some ideas. And don't get stuck in a rut
with cardio - it's not just running; swimming, cycling and boxing are all great
cardio sessions.
Make a schedule
Grab your diary and write down the workouts you plan to do,
so you don't flake out! But don't overdo it - make sure you leave enough time
between your workouts to rest and recover. You need to do some regular exercise
if you want that bod you've been dreaming of, but it doesn't have to take over
your life. 'I would say work out every other day for your body to get the
recovery it needs,' says Ella.
Eat the right stuff
'Diet is 80% of getting bikini ready, so really concentrate
on getting that right, then the gym is just the fun stuff!' says Ella. So now's
the time to take control of what you're eating and cut back on those
unnecessary extras. 'The best way to get a flat tummy is to reduce your calorie
intake,' says Ella. Even cutting out those two little biscuits at 4pm will make
a big difference to your daily intake. 'Try to stay away from anything sweet
and stick to a clean, high-protein diet along with complex carbs and good
fats,' advises Ella. And make your own lunches for work so you're not scoffing
hidden cals and aren't tempted to grab a choccy bar at the shops. It's also
worth steering clear of salt as this can aid water retention and leave you
looking bloated.
Shop smart
Having a kitchen packed with healthy goodies will help to
keep you on track with your goals. Don't be tempted to buy sweets, chocolate,
crisps or refined carbs on your weekly shop - you'll only end up eating them if
they're within easy reach. Instead, fill your basket with foods that will keep
you full and well fuelled. 'Stock up on fruits, Greek yoghurt, rice cakes and
almonds; these are great foods to have as snacks and on the go,' says Ella. And
avoid shop-bought coffees, sugar-packed smoothies and fizzy drinks to cut sugar
intake.
Have a sip
Drink plenty of water to keep you hydrated for your workouts
and keep 'hunger' at bay. People often confuse feeling thirsty with feeling
hungry, reaching for snacks rather than water. Keep a large bottle of water on
your desk and a small bottle in your handbag to ensure you get your quota. 'Aim
to drink two to three litres of water a day to keep hydrated,' recommends Ella.
'This will also flush out your system and help prevent water retention to leave
you less bloated.'
Keep up the good work
There's no need to give in to bad habits the moment you take
off. Of course you'll want to embrace the holiday spirit, but don't go mad on
sweet treats and try to stay active while you're away. 'On holiday keep moving
- walk as much as you can and do a few press-ups and crunches as you sunbathe!'
says Ella. Walking on sand is said to burn twice as many calories as walking on
pavements - what better excuse for a romantic stroll on the beach? Plus why not
get some swim practice in? If goggles and a hat don't complement your bikini
beach look, why not get up a little bit early to do a few lengths in the pool?
And don't let your diet get out of control. 'Try to make healthy and light food
choices,' says Ella. 'Go for fresh fish, salads and fruit.' And go steady on
the holiday cocktails! Switch them out for a gin and tonic to drastically cut
your calorie count.
0 comments:
Post a Comment