Bikini Challenge May 2013

Summer is fast approaching, as well as bikini season. Are you ready? Not yet? Then you and I have a lot in common. So in order to get bikini ready quickly we need to change our diets and we need to start exercising.

I have created a month long bikini challenge which starts on Monday 29 April. This challenge will consist of daily workouts targeting all the muscles of the body. Each week there will be 5 exercise days and two rest days. For each workout I will create a short video so you can see how each exercise is performed.

Along with the workouts, I will be providing weekly diet challenges, for you to try out. Changing your diet for the better is not something you can just achieve over night. People fail to eat clean because we are not mentally tough enough. Food controls us.  There is no quick fix. Changing your diet requires a lot of mental strength and commitment. So week by week these challenges will ease us in to making a lifestyle change and hopefully sticking with it as a lifestyle.

FAQ

What if I don’t have room to exercise?

These exercises do not require much room. I used to workout beside my bed last year. With the long evenings, I now work outside in the back garden.

What if I don’t have equipment?

If you don’t have equipment don’t worry, I will be providing bodyweight exercises and ideas of what to use for weights around the house to challenge you when you get stronger. You will still achieve amazing results from bodyweight alone.

Can I achieve results with bodyweight or do I need weights?
 Most people think that in order to build muscle, that you need loads of heavy weights. This is true-weight training makes you stronger, fitter, and leaner. However, it's not the only way to train. Bodyweight exercises can be an effective way to build muscle and lose fat. The stronger you get you can add weights such as squatting with a litre bottle of water, adding books to a bag etc.

I don’t want to start looking like Jodi Marsh?

Don’t worry, to get that much muscle and definition you would need to be in the gym for hours a day and on a really strict diet. Men have higher testosterone levels than women, women have higher estrogen levels than men. Testosterone is the primary muscle-building hormone in the body. Since women have significantly less of this hormone than men they cannot put on the muscle mass as easily as men. Bodyweight and weighted exercises will burn more fat and build lean muscle.

How long are the workouts?

The workouts will vary from 12 minutes to 20 minutes. I would recommend for beginners to try 1-2 rounds focusing on form rather than speed. The better your form and fitness levels get challenge yourself to more rounds and reps.

Do I need to eat clean to see results?

YES, eating clean is vital in order to see results. If you continue to eat unhealthy and exercise you will not see the same results. I don't count calories and definitely don't recommend a ridiculous diet regime. You should be eating healthy, natural foods that have a good balance of carboydrates, proteins and fats.

How often do I have to exercise?

5 days a week. I take a break on Wednesday and Sundays so to break up the week and to allow my muscles to recover.

When will I see results?

If you are eating clean and exercising you could see results within a few weeks. Everyone is different, some people will see results quicker than others. After a month you will feel stronger, leaner and will have a lot more energy. You will begin to see muscles you never thought you had and this will motivate you to keep going. It is important to be patient and dedicated. Most people fail because after two weeks they don’t see results and give up. You must stick with it, if you work hard you will see the results. See this not just as a monthly challenge but a lifestyle change.

I am not a fan of working out?

Before I had any knowledge on the subject I used to dread working out, the reason being I was doing long stints of boring cardio and not seeing any results. Then I found high intensity exercises and I love it. I love it because the exercises are fun and exciting and you don't have to worry about doing any long repetitive cardio sessions.

What happens if I can't workout on a certain day because of a commitment?

If you can't do your exercises on a certain day, don't panic just change your rest day to the day you can't commit to the exercise. I chose Sunday as a rest day because I doubt many people would be up for a workout after a night out on Saturday.

Should I weigh myself each week?

NO never weigh yourself. This will only lead to disappointment. You have to remember muscle weighs a lot more than fat. The more muscle you have on your frame the heavier your weight will be. I haven't a clue what I weigh, I measure my results on how lean I feel and how I feel and look in my clothes. 

I have attached you workout calendar for the month. So enjoy your last weekend of freedom and get ready for the challenge starting Monday.

                                                                                          

SUN	MON	TUE	WED	THUR	FRI	SAT
28 REST Day	29 Legs/Bum	30 Back/Triceps	1 REST Day	2 Shoulder/ Traps/Abs	3 Chest/Biceps	4 ABS
5 REST Day	6 Shoulder/ Traps/Abs	7 Chest/Biceps	8 REST DAY	9 Legs/Bum	10 ABS	11 Back/Biceps
12 REST DAY	13 Legs/Bum	14 Shoulder/ Traps/Abs	15 REST DAY	16 ABS	17 Back/Biceps	18 Chest/Triceps
19 REST DAY	20 ABS	21 Chest/Triceps	22 REST DAY	23 Back/Triceps	24 Shoulder/ Traps/Abs	25 Legs/Bum
26 REST DAY	27 Back/Triceps	28 Shoulder/ Traps/Abs	29 Rest Day	30 Chest/Triceps	31 Legs/Bum