Operation Bikini

Are you ready for the beach?

There is still time, now get motivated, get focused and let´s start.

  • Throw out all your junk food, processed foods, sugar and alcohol.
  • make time for 1 hour of exercise at least 4 times a week
  • Stock up on a variation of fresh fruit and vegetables
  • reduce your carbs intake by half

Make sure you add a routine of cardio home exercises and weight training for optimal results.

With too much and only cardio exercise you will lose weight but also muscle and that is not the idea and it´s often the cause of the ´yoyo´ diet effect.
Not only do you need to lift weights to lose fat, you need to lift weights intensely to turn your body into an efficient fat-burning machine. Lifting weights increases your metabolism after the workout much more than cardio exercise does. Ask your gym for a personal trainer to set you up with a routine. Don´t worry, you wont bulk up, you will just get toned.

Make sure you don´t skip meals, in fact eat more often but smaller portions, your body needs the fuel of whole foods to burn the unwanted fat.

What are whole foods? Whole foods are foods that are unprocessed and unrefined or as little as possible.

  • whole grain pasta, bread and rice
  • legumes
  • nuts
  • seeds
  • vegetables and fruit
  • plain meat and fish instead of nuggets, steak pies, fish in batter etc

Make sure juicing and smoothies become part of your daily life, it’s so healthy and great for weight loss. For more information on juicing click here

Have a look at my recipes for healthy meal ideas.

I believe when allowing yourself a nice treat every weekend or several times a week it´s much easier to keep it up for much longer.

A good example of weight loss and muscle loss and the reason why the majority is struggling with CELLULITE

Perfectly toned without muscle loss. Building muscle is the best way to create a beautiful shape and melt away the fat and unwanted cellulite.

Please note that I´m no expert but i´m sharing my personal experience. Having struggled for many years with cellulite I decided to give the resistance training a go and for the first time in years my body is starting to shape up and my bum is getting back into its place and the bingo wings are gone – the cellulite is starting to melt away. A good personal trainer is essential, thanks to EPTI training Institute in Denia my body composition has definitely improved.

Some great exercises for at home are….

Planking, great for upper body, lower body and inner core strength. Make sure your body is in a straight line, tense all your muscles, make sure your hands are apart, pointing straight forward and hold for 30 seconds, repeat this 3 times and try and increase each session.

Push ups, great for upper body strength, keep your body straight and start with 3 sessions of 5 to 10, increase daily. If you find it hard try it with your knees on the floor first.

Squats, great for upper legs and bum. Try to keep your back as straight as possible, start with 3 sessions of 10.

Split squats, great for upper legs and bum, make sure you keep your back straight, start with 3 sessions of 10 alternate leg’s.

I know the photo´s are not straight but my 7-year-old daughter wanted to help me with this blog, so i´m very happy with her photo work!


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