Bikini Bod

05D

Hi All,

Going away in 4 weeks time. Want to get a nice bikini bod!!

I'm not fat but need to tone up.

Unfortunately I am moving buildings in work and I am extremely busy so I don't have time for the gym.

Any tips folks?

Esse85

You left it a little late.

Cant you go walking before work if your busy after work. All you need really is 1 hour a day at most.

Stick to a clean diet too.

05D

I know its late. i only found out today I was going.

Is there any excerises I could be doing to tone my abs, thighs and arms?

gabgab

Ok 05 here goes,

Remove all the crap you eat, anything that comes pre wrapped is probably bad for you. Coke, snacks, crisps, deserts ANYTHING that comes pre-prepared,

Then you need to do pressups, and squats, if you dont know what these are have a search plenty of people have posted up good instructional video's of them before,

4 weeks is a long time, thats 28 days, at a decent rate of work you can loose a few lbs, and tighten stuff up

05D

Thanks gabgab!

May get out running as well. If only we could get a couple of dry evenings.

I aslo noticed on sky channel 288 (body in balance) it has a few good yoga programs and also a Carribean (cardio) workout show. Might get stuck into those aswell!

celestial

4 weeks is plenty of time to see a difference!

Drop all junk as gabgab said - the less you eat the better the result.
Get doing bodyweight exercises and weights if possible
Get out doing some cardio and get the heart pumping!

Come back in the days before your hols and let us know what kind of results you got!

05D

Oh I will!!


Is there any supplements you would recommend?

hunnymonster

liberal doses of will power is all you need

gabgab

05D wrote: »

Oh I will!!


Is there any supplements you would recommend?

You could supplement the Sky TV channel for........
A good solid walk, interval run, dependant on levels of fitness etc,

Also stick up a log in fitness logs, nothing like a countdown and having to actually write stuff down to focus the mind,

OR

Take a bikini picture for yourself, and then have it in your head you have another 28 days or whatever it is to get in shape,

Go on I dare ya

Al_Fernz

Esse85 wrote: »

You left it a little late.

That's rubbish. The OP still has lots of time to clean up her diet and start doing a decent exercise routine.

OP if you're not too familiar with exercises or havn't an idea of where to start I would recommend joining some type of fitness class. Spinning, aeorobics, martial arts etc. The more intense the better.

Diet will also have a huge impact on how achievable your goal is. You will need to re-evaluate what you are eating, how much you are eating and when you are eating. The diet and nutrition sticky should help you with all the basics. If you have more specific dietry questions then there are lots of posters here who are more than willing to provide assistance.

Oh and this thread is nothing without pics!

05D

Stick up a photo of me in sa bikini here?? :eek:

Although it is a very good idea taking a photo now and in 4 weeks!

Not sure about putting it up here though!

gabgab

Ok I am not suggesting that you need to post it up,

However I will say this, the motivation to achieve our goals can dwindle at times, for a number of reasons.......

However public pics, a written down declaration of single minded, determined, focused and driven struggle to these goals will help you along,

(seriously, without the doctor phil nonsense, nothing like doing it and then showing a loada people you achieved it)

You an cut your head out, but probably best to leave it in.

Purely so we can establish very important criteria that we wont go into here but I assure you are very important.......

05D

I'll take a pic over the weekend so!

Just have to figure out how to put a photo up here now!

Esse85

Al_Fernz wrote: »

That's rubbish. The OP still has lots of time to clean up her diet and start doing a decent exercise routine.

OP if you're not too familiar with exercises or havn't an idea of where to start I would recommend joining some type of fitness class. Spinning, aeorobics, martial arts etc. The more intense the better.

Diet will also have a huge impact on how achievable your goal is. You will need to re-evaluate what you are eating, how much you are eating and when you are eating. The diet and nutrition sticky should help you with all the basics. If you have more specific dietry questions then there are lots of posters here who are more than willing to provide assistance.

Oh and this thread is nothing without pics!

Lots of time my arse:rolleyes:

The cheek of you to call what i said rubbish, your arrogance is cheap.

05D

Esse85 wrote: »

Lots of time my arse:rolleyes:

The cheek of you to call what i said rubbish, your arrogance is cheap.

Lads I'm not fat or anything! Just want to tone up! I'm 5' 7" and about 9 1/2 stone............

gabgab

05D wrote: »

I'll take a pic over the weekend so!

Just have to figure out how to put a photo up here now!

And I was all ready to call you a coward

Go set up a log, attach it there and your laughing

Esse85

05D wrote: »

Lads I'm not fat or anything! Just want to tone up! I'm 5' 7" and about 9 1/2 stone............

Im sure your not fat but as you agreed a month is not a lot of time to make much of a transformation especially if you haven't time to make the gym.

Its just very disrespectful for someone to claim your comment is "rubbish" when in fact the said statement makes sense.

05D

I suppose.

I do have a bit of time though!

Al_Fernz

05D wrote: »

Stick up a photo of me in sa bikini here?? :eek:

Although it is a very good idea taking a photo now and in 4 weeks!

Not sure about putting it up here though!

Not of you, I meant in general. This thread's title promised so much and I fully expected bikini clad women. :mad: The comment was just a lame attempt to confirm my alpha-male status amongst fellow posters.

The photo idea is a good one. Make sure to take it in the same place with the same lighting and the same pose tho. You don't need to post it up here because the most important judge of your progress will be yourself.

Al_Fernz

Esse85 wrote: »

Im sure your not fat but as you agreed a month is not a lot of time to make much of a transformation especially if you haven't time to make the gym.

Its just very disrespectful for someone to claim your comment is "rubbish" when in fact the said statement makes sense.

If you actually read the first post you would see that the OP is not looking to make a huge transformation. Just lose a bit of bodyfat so that she looks good in her bikini.

Also it's not essential for the OP to go to the gym to make progress which is what you seem to be implying here.

Cant you go walking before work if your busy after work. All you need really is 1 hour a day at most.

Stick to a clean diet too

At most? Not sure what you mean here. Will OP blow up if she exceeds the hour?

Kudos on the "stick to a clean diet," comment too. Its not exactly the most helpful either.

I don't need to show your advice any respect. You posted on a public forum. I can critcise your post how I see fit within the forum's rules.

In conclusion, your advice is rubbish and I would recommend that the OP ignore it.:)

Al_Fernz

05D wrote: »

I suppose.

I do have a bit of time though!

Of course you do. The most important thing is that you start today. Not tomorrow or Saturday. Make sure to do some activity after work. Walk, run, cycle, climb a tree.....anything. Just don't make excuses.

05D

Have to travel to Carlow tonight, but instead of driving to the local shops I think I'll walk. Thats a start!!!

Al_Fernz

05D wrote: »

Have to travel to Carlow tonight, but instead of driving to the local shops I think I'll walk. Thats a start!!!

Extend the walk, take the long route and make sure to challenge yourself.

If you can get up early do so and start your day with some activity too. No excuses are good enough. If you have time to post on Boards you have time to train!

Esse85

The term "never argue with an idiot, because they'll only drag you down to their level and beat you with experience" applies here.

Jimmy Bottlehead

Leon11

At your height and weight you're not too bad in all fairness. As you've done extend your walking to every evening if possible for 40mins at least.

2 times midweek and maybe once at the weekend look to do these with a one minute rest between sets and two minute rest between exercises.

3-4 sets of bodyweight squats 8-10 reps
3-4 sets of lunges 8-10 reps
3-4 sets of shoulder press 8-10 reps (use tins as weights)
3 sets of 15 situps

Nothing to drastic there you could throw in some press ups also if you wanted ie on your knees! If you do this workout it should take you no more than half an hour then go for a 20 min walk to cool down. Plenty of info on food in the stickies.

Good luck and enjoy the holiday!

Climate Expert

05D wrote: »

Hi All,

Going away in 4 weeks time. Want to get a nice bikini bod!!

I'm not fat but need to tone up.

Unfortunately I am moving buildings in work and I am extremely busy so I don't have time for the gym.

Any tips folks?

You've left it too late. You aren't that dedicated either so you won't be having a beach bod to be proud of.

celestial

Climate Expert wrote: »

You've left it too late. You aren't that dedicated either so you won't be having a beach bod to be proud of.

No

g'em

My e-penis is bigger than all of yores put together.

Please concentrate on assisting the OP peoples, next OT/ unhelpful /bitchy post gets infracted.

Al, post deleted, too far.

05D

Climate Expert wrote: »

You've left it too late. You aren't that dedicated either so you won't be having a beach bod to be proud of.

And how would you know I'm not dedicated?

I asked for advice on toning up not to be shot down and told I am not dedicated.

blah

05D wrote: »

And how would you know I'm not dedicated?

I asked for advice on toning up not to be shot down and told I am not dedicated.

Prove him wrong 05D, prove him wrong.

Consider it motivation.

Climate Expert

And how would you know I'm not dedicated?

I don't have time for the gym.

If you don't have your bikini bod now with 4 weeks to go or at least near it then you aren't going to have it on holidays.

I respect people who are sersious about achieving something and are willing to put the work in. Too many are looking for a quick fix to a once off vanity occasion. Why not make it a year round effort?

05D

05D wrote: »

I know its late. i only found out today I was going.
quote]

If you had of the read the previous post you would have seen the above.

I have a very busy schedule that has me commuting from Carlow to the city centre every morn and night. In the process of a building move here in work as well which has me working late every evening too.

celestial

Climate Expert wrote: »

If you don't have your bikini bod now with 4 weeks to go or at least near it then you aren't going to have it on holidays.

I respect people who are sersious about achieving something and are willing to put the work in. Too many are looking for a quick fix to a once off vanity occasion. Why not make it a year round effort?

Stop making presumptions and deal with the question asked - she wants to know how to make the biggest difference she can in 4 weeks. Either give her advice and contribute positively and constructively or why bother posting? You don't know about her motivation levels so just deal with the question asked.

Climate Expert

celestial wrote: »

Stop making presumptions and deal with the question asked - she wants to know how to make the biggest difference she can in 4 weeks. Either give her advice and contribute positively and constructively or why bother posting? You don't know about her motivation levels so just deal with the question asked.

Just eat normally and a bit of exercise but you are going to look 99% like you do know.

i only found out today I was going.

Would you not just assume you are going to be showing a bit of your body during the summer and work from there.

g'em

Climate Expert have you got any actual constructive for the OP?

OP if you post up what a regular days' eating would entail we could go from there.

05D

Thanks G'Em.

Normal day would be.........

1 Cup of coffee

2 slices of brown toast w/ low low butter
200 ml OJ

Brown bread sandwich w/ cheese & Sweetcorn (Coleslaw the odd time)
200 mls Apple Juice
Bag of pop corn

1 cup of coffee

breast chicken curry - boiled rice....or maybe Spud with a grilled rasher or else a ham salad



I love to have a roast dinners on a sunday w/ all the trimmings! Would normally have anything else though apart from a cup of coffee and maybe a slice of toast in the morning.

gabgab

Climate Expert wrote: »

Just eat normally and a bit of exercise but you are going to look 99% like you do know.

Would you not just assume you are going to be showing a bit of your body during the summer and work from there.

Hey Climate expert,

Just how dedicated are you?
Do you compete at a particular sport? If so which one/ones?
Are you at an elite level of fitness in any class?

Why is it that the best in their field, and there are many on this board, rarely unless sufficently provoked, and even at that not often, come out with such an aggressive and condascending attitude......

Many people are not dedicated to fitness, because it does not match their particular goals at that time. eg: A person that has built a business, from a corner shop to a empire, may not have the dedication to focus on fitness, but if they put their mind to it they will achieve what they set out to do,

05D, go for it, you can make changes and it will probably kickstart a different approach to fitness and diet for you, and like I said earlier, I found removing anything that comes from a box or packaged from my diet had fairly impressive results

g'em

Drop teh fruit juices - they taste lovely but they're empty calories and they tend not to have a lot of fibre. You could try porridge or one piece of toast and scrambled egg for breakfast.

If you have to have a sandwich at lunch make it meat & salad, or even better have a salad and no bread. The popcorn is actually ok-ish and it'll help keep you full. Try and get unsalted if possible.

If you want to snack mid-meal that's fine, but make it whole fruit/ nuts (unsalted)/ yoghurt/ hard boiled egg/ veg sticks.

At dinner time try to fill up on meat and veg and go very easy on rice, pasta and potatoes.

Essentially keep your starchy carbs (breads, rice, spuds, pasta) to a minimum and you'll find it easier to lose some fat. Get active for the next few weeks - walk, run, do some bodyweight exercises like lunges, squats, push-ups which will help 'tone' you.

Coffee is fine, but sugarless!

Climate Expert

Hey Climate expert,

Just how dedicated are you?
Do you compete at a particular sport? If so which one/ones?
Are you at an elite level of fitness in any class?

Thats none of your business. Suffice to say I am ripped.

I think the most helpful thing to tell people who ask questions like this is the truth.
Do any of you think this girl is going to get any kind of results in 4 weeks? No. So why lie to her?

Malteaser!

Climate Expert wrote: »

Thats none of your business. Suffice to say I am ripped.

I think the most helpful thing to tell people who ask questions like this is the truth.
Do any of you think this girl is going to get any kind of results in 4 weeks? No. So why lie to her?

Why the hell won't she see any kind of results in 4 weeks?!?

Ok so she probably won't have the body of Gisele Bündchen in a month, but 4 weeks is plenty of time to get her ass in gear and to start making the positive changes that will make her look and feel a hell of a lot better than she does now.

celestial

Climate Expert wrote: »

Thats none of your business. Suffice to say I am ripped.

Great, so if you are ripped then you are in a perfect position to offer her constructive advice on making the greatest amount of possible change in 4 weeks. Right?

g'em

Climate Expert wrote:

Thats none of your business. Suffice to say I am ripped.

I think this is one of the few times on the forum that the following phrase is entirely warranted:

Pics of gtfo!!

In other news, you're starting to sounds very trollish. Criticism is all well and good but there's little you've said that can be construed as constructive. As Malteaser! has said four weeks is plenty of time to make a difference if you're willing to put in the work. The OP has said she's willing to do that so we'll give her the benefit of the doubt.

gabgab

Climate Expert wrote: »

Thats none of your business. Suffice to say I am ripped.

I think the most helpful thing to tell people who ask questions like this is the truth.
Do any of you think this girl is going to get any kind of results in 4 weeks? No. So why lie to her?

Thats comical,

So whats your point, you're ripped?? Is that it?

Woweeee, big round of applause for Climate Expert, somebody get this man a sponsorship deal,

Climate Expert

gabgab wrote: »

Thats comical,

So whats your point, you're ripped?? Is that it?

Woweeee, big round of applause for Climate Expert, somebody get this man a sponsorship deal,

You make no sense Gabgab so I'm just going to ignore your silly posts.

Criticism is all well and good but there's little you've said that can be construed as constructive

I think the truth is constructive but you all seem to disagree.

05D

Climate Expert wrote: »

You make no sense Gabgab so I'm just going to ignore your silly posts.

I'm going to ignore your silly posts!

gabgab

Climate Expert wrote: »

You make no sense Gabgab so I'm just going to ignore your silly posts.



I think the truth is constructive but you all seem to disagree.

You are dead right climate expert, you're ripped, I bow to your amazing physique and flawless pursuit of perfection.....

Can I add you as a friend? Please....

Climate Expert

gabgab wrote: »

You are dead right climate expert, you're ripped, I bow to your amazing physique and flawless pursuit of perfection.....

Can I add you as a friend? Please....

Pointless off topic post.

gabgab

Touche,

You win, thanks for your helpful posts and I am looking forward to you posting up your ripped pyhsique pictures, when are they going up?

Apologies to all for the off topic post,

kevpants

Climate Expert wrote: »

Thats none of your business. Suffice to say I am ripped.

Suffice to say I'm impressed!!!!!

Where do you work that beatiful boday of yours by the way? Wouldn't be Total Fitness Castleknock would it?

Suffice to say I am heading there now for a 2 hour ab workout.

suffice to say I'm HAAAAAWT!

Dudess

Al_Fernz wrote: »

Kudos on the "stick to a clean diet," comment too. Its not exactly the most helpful either.

What's wrong with that advice? Is it not correct? Jebus, the mixed messages I sometimes get here...

I don't need to show your advice any respect. You posted on a public forum. I can critcise your post how I see fit within the forum's rules.

You don't have to be dismissive, condescending, sneering etc either. You can very easily express your disagreement with something - even strong disagreement - in a civil manner.

Climate Expert wrote: »

You've left it too late. You aren't that dedicated either so you won't be having a beach bod to be proud of.

She said the holiday was only booked around now.

Climate Expert wrote: »

If you don't have your bikini bod now with 4 weeks to go or at least near it then you aren't going to have it on holidays.

I respect people who are sersious about achieving something and are willing to put the work in. Too many are looking for a quick fix to a once off vanity occasion. Why not make it a year round effort?

Climate Expert wrote: »

Thats none of your business. Suffice to say I am ripped.

I think the most helpful thing to tell people who ask questions like this is the truth.
Do any of you think this girl is going to get any kind of results in 4 weeks? No. So why lie to her?

She just wants to find out what's the maximum she can achieve in terms of firming things up within that particular time frame. Anyone who says she can achieve absolutely nothing, even with the maximum effort put in, is lying.