Bikini body in 3 months??

Rayne

Booked my hol's today 24th June!!!!

Need to work on my bikini body, tone up!!
I'm not overweight (according to BMI Calculator), I'm 5 5" and weight 9 stone 3lbs
Is 3 months an realistic timeframe to tone up, lose a bit of weight.... Look amazing for all my facebook pictures :P
I'm a member of a gym, so have easy access to that!
Any help regarding fitness routines and diet?



*Sorry if in wrong place!

scquinn

Start lifting heavy doing compound moves such as squats, lunges, dealifts, pullups and you will be "toned" and firm

Dovers

scquinn wrote: »

Start lifting heavy doing compound moves such as squats, lunges, dealifts, pullups and you will be "toned" and firm

Not sure if i'd advise this if your are just a beginner? Three months is plenty of time to tone. Get down your gym and ask for a session with one of the trainers. They will come up with a programme that will help you get where you want to be in that time frame. Be prepared to work to your limits, I'm sure there will be weights involved also but nothing to be scared of.

celestial

Dovers wrote: »

Not sure if i'd advise this if your are just a beginner? Three months is plenty of time to tone. Get down your gym and ask for a session with one of the trainers. They will come up with a programme that will help you get where you want to be in that time frame. Be prepared to work to your limits, I'm sure there will be weights involved also but nothing to be scared of.

Not sure why people say this - why shouldn't she do them even if she is a beginner. Compound exercises, done right, are perfectly safe to start with and will build a strong foundation for progression that machines can't provide in the same way. Learn proper form, get someone in the know to take a look at it, and go from there.

Getting a beach bod is really mainly about diet though - eating the right stuff and leaving out the bad stuff.

Oryx

Your stats look ok, Id say 3 months, youll do it handy. The only thing I would caution is not to think 'ah, sure Ive weeks left, Ill have this chinese today, or Ill train some other day...' Slow and steady, rather than a crash diet/exercise panic in the last two weeks. Im only speaking from experience lol.

I agree the compound exercises are really good, but second the remark about form. Youve got to be doing them right or youll just hurt yourself. Im a real fan of kettle bells myself. They are a fantastic piece of kit, if your gym has them, ask for some exercises for them.

Dovers

celestial wrote: »

Not sure why people say this - why shouldn't she do them even if she is a beginner. Compound exercises, done right, are perfectly safe to start with and will build a strong foundation for progression that machines can't provide in the same way. Learn proper form, get someone in the know to take a look at it, and go from there.

Getting a beach bod is really mainly about diet though - eating the right stuff and leaving out the bad stuff.

Well my point is that these excercises are very physically demanding on the body and without a basic level of fitness before hand could burn-out a novice in a very short space of time (not to mention risk injury.) I would advise a moderate cardio programme for the first few weeks gradually working your way up to these compound excercises.

LightningBolt

Dovers wrote: »

Well my point is that these excercises are very physically demanding on the body and without a basic level of fitness before hand could burn-out a novice in a very short space of time (not to mention risk injury.) I would advise a moderate cardio programme for the first few weeks gradually working your way up to these compound excercises.

You'd advise someone to do cardio for a few weeks with the intention of doing weightlifting? Just start asap:rolleyes:

scquinn

Dovers wrote: »

Well my point is that these excercises are very physically demanding on the body and without a basic level of fitness before hand could burn-out a novice in a very short space of time (not to mention risk injury.) I would advise a moderate cardio programme for the first few weeks gradually working your way up to these compound excercises.

The op is looking to tone up to wear a bikini, moderate cardio is not going to help very much. Compound movements with weights is what she needs and maybe some HIIT.

I only started lifting heavy weights in Nov last year, I had never lifted properly before and I havn't burnt out or injured myself!!

c montgomery

I am currently in the same postion as yourself, trying to shape up for summer.

From what i have been told and from what i have read this is what you need to do.

Cardio/weights/good diet

All of these together will give you the desired result. I ahve been doing alot of cardio and weights 4 the past few months and never bothered about diet. I always assumed i would be burning off those chocolate biscuits when i went running but i still have that pot belly.
Its only recently that i realised (or was told) that all the training in the world wont cure a bad diet.

6 packs are created in the kitchen. eat poorly and you will never get that flat stomach you desire. I have adjusted my diet recently (1 week ago) and have noticed huge improvements already:)

Also dont be too hung up with weighing scales but rather look in the mirror to see how you are improving. You may stay the same weight due to increased muscle but will be much more toned:)

Best of luck and i hope you'll share these bickini pictures with us;)

celestial

Moderate cardio = Moderate results

Malteaser!

Definitely possible OP. iIagree with all the others who said to get working on those heavy compound movements asap!

sunnyjim

Maybe someone here will give her an example routine so she can know where to start?

Then we could link her some vids of how to do the compounds etc.

jayoo

heavy compounds are excellent but for a beginner they can lead to fustration and a whole lot of soreness:pac:

i remember when i first started squating, flexibility was a big issue. if i was in your boat i would mix my workouts up, interval training on the bikes in the gym is always a good one, its simple just sit down , go steady for a bit as fast as possible for a bit.

i would def begin doing weights though, ignore isolation excercises, so no bicep curls no tricep extensions. aim for the bigger muscles like the chest, the back, the legs. bodyweight squats are an excellent, however be warned if you go hard at these on your first attempt, you will not be able to walk for a week or so :D, but when it comes to calorie burning, metabolism increasing, none better.

simple things like eating the vast majority of your carbs early in the day is a good start, and cutting them out compleatly around 4 hours before bed, also planing meals in advance or at least have a decent idea of possible options.

try and increase the ratio of protein that is in your diet, and try and get it from lean sources.

dont keep calories down by starving your self, u dont wanna lose weight but look like crap from lack of nutrition.

try and snack on some raw veg, this will keep your metabolism in gear as it has to work a bit harder to break down the food,

make sure you drink lots of water,

certain foods can help aid fatloss a small bit, white kidney beans, cinnamon, chilli, ice water, green tea, coffee(before a workout)

try and pin point things you do everyday that you can slightly change without making your life a bore, for example your favorite cereral, instead of changing over to oats,which you may hate, try half oats and half your fav cereral. instead of full fat milk try skimmed milk, sweetners instead of sugar in your coffee.

fruit is an excellent food, but beaware that some are high in sugar, and not suitable for night time snacking, so no bananas, kiwis, grapes before bed,

dont get caught up in the whole "fat free" crap, usually means full of sugar(carbs) that your body will turn to fat, certain types of fat are good for you, fish oil etc

remember that working out will stress the body, if you combine this with a calorie reduced diet that lacks in goos healthy food, you will suffer for it,

three months is loads of time, and each week you will gain knowledge and confidence, dont get down if you lose nothing over the course of a week, and dont get to carried away if you lose a lot the first week, as it will slow.


good luck, prehaps start a training log, i am going to start one soon, and i think it will help with motivation