6 Week Bikini Body Challenge PDF

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Summary

6 Week Bikini Body Meal Plan...

Description

6 WEEK

Bikini Body

WT B

GYM OPTION

BIKINI BOD I AM SO EXCITED ABOUT MY NEWEST BBR CHALLENGE. I HAVE DESIGNED THIS PROGRAM TO HELP YOU SCULPT THE ULTIMATE BIKINI BODY! Your sessions for the next 6 weeks will be intense and effective, using minimal gym equipment yet allowing you to achieve maximum results. Bodies by Rachel prides itself on creating and delivering the very best programs when it comes to helping women all over the world achieve their ultimate bikini bodies. This program specifically focuses on enhancing or creating the attributes that makes a woman look feminine; we aim to tighten up your waist and focus on building the booty. We focus the training throughout this program on these two things specifically, and coupled with perfect nutrition, we can help you sculpt an hourglass shape and give you curves in all the right places. This program is designed to help you obtain a gorgeous waist to booty ratio #WTB. I want you to have your dream figure and be the best version of you. To achieve the best possible results in this 6-week challenge, you need to be pushing yourself 100% in every session and be adhering to your meal plan as it has been prescribed for you. Consistency is key; if you can conquer your mind and hold your self-accountable to being regimented with your diet and training for this very short time span, you will achieve more than you thought possible.

Before you start

1.

IF YOU DO NOT ALREADY HAVE A SET, PLEASE PURCHASE A SET OF ANKLE WEIGHTS AND A BOOTY BAND. THE REST OF THE EQUIPMENT, YOU WILL FIND IN YOUR GYM. You can purchase our BBR booty band set from here: bit.ly/BBRBOOTYBANDS

2.

I RECOMMEND THAT YOU DOWNLOAD AN INTERVAL TIMER for your phone for your HIIT days. I use an app called ‘SIIT’, it’s free and really easy to use!

3.

PLEASE DOWNLOAD A PHOTO COLLAGE APP to compare your start images with your final and or half way images.

4.

PLEASE JOIN THE “BODIES BY RACHEL PERSONAL TRAINING FORUM” on Facebook. We have built an amazing community with thousands of girls. The forum is a great place for discussion topics and questions.

5.

ACCOUNT, as this is where all video demonstrations of each exercise can be found. You will easily be able to search for the exercise by entering the relevant exercise hashtag into the search bar. I would also recommend downloading the Vimeo App. You can find the Vimeo Workout Library here: bit.ly/ BBREXERCISEDEMOS.

6.

WE WOULD LOVE TO FOLLOW YOUR JOURNEY so please tag us on Instagram and Facebook #bodiesbyrachel #teambbr #BBR #WTB @racheljdillon @bodiesbyrachel

7.

WE ARE HERE TO SUPPORT AND GUIDE YOU through this challenge so if you have any questions you can email us at [email protected]

8.

ON THE DAYS WHERE THERE ARE TWO WORKOUTS, both in the morning and afternoon and you only have time for one session – do them both together.

IF WE AREN’T GENETICALLY BORN WITH THE HOUR GLASS SHAPE, THE GOOD NEWS IS THAT THERE ARE THINGS THAT WE CAN DO TO HELP US “CREATE” THOSE BEAUTIFULLY FEMININE CURVES THAT WE ALL SEEK. In order to create the illusion of, or build an hour glass shape, we want to train our shoulders and back to give them a beautifully strong structure and shape, which will in turn cause a tapering effect down to our waists (think of an upside-down triangle). From here we need to ensure our waist and core is nice and tight so that it appears “small”. For this to happen, we need to strengthen our core with lower back, oblique and abdominal exercises and also focus on burning fat with HIIT training. Diet is absolutely the biggest factor when it comes to a lean core and tight waist, so if this is your goal, ensure your diet is on point and you are adhering to your meal plan. Now that we have our upper bodies covered, in order to not look like an inverted triangle, we need to build our booty! This will create those sexy curves in all the right places. The Bikini Body Challenge was created to give you the perfect waist to booty (#WTB) ratio. In order to achieve the beautifully feminine curves and waist to booty ratio that you are dreaming of, the following is necessary: Proper nutrition – this will fuel your sessions, aid your recovery and ensure you stay lean. Abs are made in the kitchen, not in the gym. Strength training – this will help us to sculpt and shape our upper body to create the taper we want which will offer the illusion of a tiny waist and to also help to grow our glutes. Core training and stability work – this will keep our core tight and ensure our posture is correct. This helps with the “waist” part of the equation. and of course, HIIT training - HIIT torches body fat and allows us to hold our beautiful muscles.

CARDIO OPTIONS FA S T E D C A R D I O WHAT IS FASTED CARDIO? Fasted cardio is cardio that is completed when our bodies are in a fasted state. The most common time to do this is in the morning before we consume any food, as we fast when we sleep! Fasted cardio is utilised for fat burning, as research shows that by doing your cardio in a fasted state upon waking, you can burn up to 20% more fat than if you had consumed a meal. Research shows that exercising in a fasted state increases both lipolysis and fat oxidation rates. Lipolysis is the breaking down of fat cells for energy. Fat oxidation is the burning of this energy by cells. Research also shows that the blood flow in the abdominal region is increased when you’re in a fasted state, which is helpful because one of the key problems with the “stubborn fat” is reduced blood flow. Training Fasted is a personal preference. You do not HAVE to train fasted.

HIIT CARDIO HIIT increases the body’s need for oxygen during the training and thus creates an oxygen shortage, causing your body to ask for more during your recovery. This after burn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn excess fat and calories.

LISS CAR DIO LISS cardio stands for ‘Low Intensity Steady State’, which is 50-60% of your maximum heart rate, at a consistent pace. About 45-60 minutes of LISS can help the body become conditioned over time to use fat as a fuel source better at your next workout. LISS is also a low-impact way to work your ligaments, tendons, joints, and muscles in preparation for when you want to crank up the intensity.

HIGH INTENSITY INTERVAL TRAINING This type of training elevates your heart rate quickly and keeps your heart rate up, in turn, burning more fat in less time.

RECOVERY + S T RETC H I N G L E T ’ S TA L K R E C OV E R Y A N D R E S T D AY S Resistance training breaks down body tissues and muscles, causing microscopic tears. Rest days give your muscles, nerves, bones, and connective tissues time to recover and rebuild. When you implement excessive amounts of exercise without having a proper rest day and if you don’t have adequate time for recovery, you may experience decreased performance, fatigue, altered hormonal states, poor sleeping patterns and a lowered immune system. The rejuvenation process is so important. This requires adequate amounts water (2.5- 3L if you are doing my guide), proper nutrition, good quality sleep (8 hours), ample amounts of micronutrients (vitamins and minerals) and recovery supplements. These things allow your body to rebuild its tissues letting them grow back stronger. Your rest day and type of rest will depend on how advanced you are and your intensity of training. If you’re just now starting out in the fitness world, your rest day should probably be a real rest day in which case you do not do any activity at all. A more experienced person may choose an “active rest day”. This is where you won’t lift any weight or do anything intense such as HIIT, but you may do an activity like yoga or do some LISS cardio. Throughout this program you will see I have made Sunday your rest day. However, if something comes up and you need to rearrange your rest day, you can do so. What I always tell my clients is this training program is a guide. You need it to fit YOUR lifestyle.

RECOVERY + S T RETC H I N G L E T ’ S TA L K S T R E TC H I N G HOW OFTEN SHOULD I STRETCH? MY ANSWER IS DAILY! I know when it comes to training, a lot of us tend to neglect or not bother stretching. I know because I am just as guilty as this as you are. However, this year I’m stopping with the excuses and I am making time to stretch DAILY! Think about waking up in the morning. More than likely, one of the first things you do without even thinking about is stretch. Stretching is instinctive, meaning that your body already is leading you to do it. While this type of morning stretching is a great way to get up and going, focusing on more targeted stretching during the day will have the greatest benefit on muscles and joints. Stretching regularly will strengthen your muscles and increase your flexibility. The more flexible you are, the better it is for your joints. Keeping muscles and joints in top condition helps with your day-to-day range of motion and can help guard against injury. Major muscle groups really benefit from stretching. Focus on shoulders and neck, calves and thighs, hips, and lower back. Remember to stretch evenly on both sides. Lastly, remember to breathe. Exhale while going into the stretch; hold the stretch as you inhale. Stretching should not be painful. A mild discomfort means you are getting a good stretch. If you feel pain, you should ease up or stop and consult a doctor. Just like anything there are times when stretching could be a bad thing. For example, if you have an injury it could be made worse by certain types of stretching. If you push it too far, you could injure muscles, ligaments, or nerves just by stretching. Be aware and listen to your body.

When to stretch? P R E - W O R KO U T (WA R M U P )

Before working out it is important to complete a dynamic warm up! Try to avoid any static stretches whilst warming up as studies have shown it to decrease muscle strength and power.

TIME

EXER CISE

H A S H TA G

R OUNDS

20 seconds

ALTERNATING LUNGES

#bbralternatinglunges

3

20 seconds

HIGH KICKS

#bbrhighkicks

3

20 seconds

JUMP SQUATS

#bbrjumpsquats

3

20 seconds

ARM CIRCLES

#bbrarmcircles

3

20 seconds

HIGH KNEES

#bbrhighknees

3

20 seconds

SWAY SQUATS

#bbrswaysquats

3

20 seconds

BUM KICKS

#bbrbumkicks

3

P O S T - W O R KO U T (WA R M D O W N ) Post workout is where stretching can become very beneficial. It is important that you stretch to reduce tension so that your muscles can return to a relaxed state. Here are a few common stretches you may wish to do post workout.

TIME

EXER CISE

H A S H TA G

R OUNDS

20 seconds

HAMSTRING STRETCH

#bbrhamstringstretch

3

20 seconds

GLUTE STRETCH

#bbrglutestretch

3

20 seconds

QUAD STRETCH

#bbrquadstretch

3

20 seconds

GROIN STRETCH

#bbrgroinstretch

3

20 seconds

BACK STRETCH

#bbrlowerbackstretch

3

20 seconds

ABDOMINAL STRETCH

#bbrabdominalstretch

3

20 seconds

SHOULDER STRETCH

#bbrshoulderstretch

3

20 seconds

TRICEP STRETCH

#bbrtricepstretch

3

20 seconds

CALF STRETCH

#bbrcalfstretch

3

20 seconds

HIP FLEXOR STRETCH

#bbrhipflexorstretch

3

20 seconds

NECK STRETCH

#bbrneckstretch

3

S T R E TC H I N G AT W O R K If you are someone who works a desk job and spends most of their day sitting down or you find yourself getting sleepy at work or losing concentration, it’s time to stretch. Stretching at work can guard against repetitive-motion injuries that are caused by desk work and it can also boost energy!

TIME

EXER CISE

H A S H TA G

R OUNDS

20 seconds

NECK STRETCH

#bbrneckstretch

1

20 seconds

CHIN TO CHEST

#bbrchintocheststretch

1

20 seconds

SHOULDER STRETCH

#bbrshoulderstretch

1

20 seconds

TRICEP STRETCH

#bbrtricepstretch

1

20 seconds

SHOULDER STRETCH

#bbrshoulderstretch

1

20 seconds

BACK STRETCH

#bbrseatedbackstretch

1

20 seconds

GLUTE STRETCH

#bbrseatedglutestretch

1

20 seconds

HAMSTRING STRETCH

#bbrseatedhamstringstretch

1

20 seconds

QUAD STRETCH

#bbrquadstretch

1

20 seconds

CALF STRETCH

#bbrcalfstretch

1

STRETCHING REGULARLY WILL STRENGTHEN YOUR MUSCLES AND INCREASE YOUR FLEXIBILITY.

WEIGHTED WORK

STAB ILIT Y + ST R EN GT H WOR K

Resistance or weight training is essential for females to help us create a strong foundation which allows efficient weight loss and lean muscle mass gains.

Stability training is one of the most important phases of your exercise program. Without it you will be out of balance and your risk of future injuries increases dramatically. As a female, whilst completing what can be quite intense workouts, it is important that we maintain our strength and stability.

The weighted exercises I have chosen for you in this program are what I consider ‘staples’ in any of my training programs. In this program I have split your weighted sessions into three. • • •

Lower Body Upper Body Full Body

HOW TO CHOOSE MY WEIGHTS? I get asked this question often. How do I know what weight I should be using? When you choose your weight, I want you to consider two things; 1. Is this weight challenging?

Throughout this program I have put a lot of focus on core strength and stability. This is something which is extremely important for females and will help create that bikini body shape we are after. Many of the exercises in this program do not work just one area of the body, and therefore it is essential that every single part of your body is engaged. Do not be fooled by these body weight exercises, they will seriously challenge you!

SCULPT IN G WOR K!

2. Am I still performing good quality reps? The key is to choose a weight which is challenging you, but still allowing you to perform your reps with good form. I would aim to slightly increase your weights each week if you feel you are getting stronger. If the weight is no longer challenging you... INCREASE YOUR WEIGHT!

Remember฀... I F I T DO E S N’ T CHALLENGE YOU IT WON’T CHANGE YOU!

BOOTY BANDS & ANKLE WEIGHTS My two secret weapons when it comes to sculpting a perky booty! Don’t underestimate the power of these! Most of you ladies know how much I LOVE BAND WORK!

WHY BANDS? WHY LACK OF WEIGHT? When we use weight, we concentrate on the lift and the load, not the muscle or the squeeze… this is all about activating the booty. I use booty bands every second day! I LOVE them! Our Bodies by Rachel Booty bands (insert link) come in a pack with four strength levels (light, medium, heavy and extra heavy).

WHY ANKLE WEIGHTS? I have worked with ankle weights for many years now and are still one of my GO TO’S when it comes to isolation work! I would recommend using ankle weights between 1kg-2.5kg each leg. When using ankle weights, it is important to focus on mind to muscle connection. Do not forget to control the motion and SQUEEZE at the peak of each movement.

K E Y FAC TO R S TO F OC U S O N MTM CONNECTION: T H E FA M O U S ‘ S Q U E E Z E ’ MIND TO MUSCLE (MTM) CONNECTION IS ONE OF THE FUNDAMENTAL KEYS TO A SUCCESSFUL SESSION. During every single workout I’m about to take you through, it’s vital that you use your mind to properly engage, contract, and ‘switch on’ the muscle you are working. To successfully work a muscle group, you need to FEEL it working. You need to focus your mind on contracting the muscle; squeezing the muscle; and engaging the muscle with every single rep. Force your mind to focus solely on the exercise you’re doing and the area you’re trying to work. When you successfully do this it often takes a lot less reps to start ‘feeling’ the muscle burn. You may even not reach your usual rep range! But at least you know the reps you are doing are correct reps. Now don’t get me wrong – there are various compound movements in this challenge where you’ll find yourself working more than one muscle group (for example your legs may also engage along with your glutes); and this is okay! The point I’m trying to emphasize is the successful connection of mind to muscle. ‘Squeeeezzee’ with every rep; contract the muscles at the peak of every movement and watch how much of a difference this makes not only to muscle engagement but also your form! The more to train yourself to focus on MTM connection; the better your muscle engagement will become!!!

TIME UNDER TENSION + TEMPO TIME UNDER TENSION IS AN EXTREMELY IMPORTANT COMPONENT TO WEIGHT TRAINING. VARYING TEMPO AND SPEED CAN INDUCE DIFFERENT RESPONSES IN THE BODY. FOR EXAMPLE; LIFTING WEIGHTS AT A FAST SPEED HELPS YOUR BODY TO RECRUIT A LARGE NUMBER OF MUSCLE FIBERS AT ONCE, WHICH HELPS YOU TO BUILD STRENGTH AND INCREASE YOUR STAMINA AND ENDURANCE. On the other hand, by slowing down the eccentric (lowering) part of your reps and focusing on keeping a controlled speed (time under tension) you are forcing your muscles to work longer under a higher tension, which creates more muscle trauma, leading to increased muscle growth as a result. Time under tension allows for more tiring sets and bursts of work which means improved conditioning and greater caloric expenditure. An example is 4020; •

The first number (as in 4020) is the amount of time you should take to perform the eccentric portion, or, the lowering of the weight or exercise.

•

The third number (as in 4020) is the amount of time you should take to perform the concentric portion or the raising of the exercise or weight.

•

The second number (as in 4020) is the amount of time to hold the weight/pause/ pulse at the bottom of the exercise.

•

The fourth number (as in 4020) is the amount of time to hold the weight/pause at the top of the exercise.

For example, 3010, you would perform a 3 second eccentric portion (lowering the weight), no pause at the bottom, a one second concentric portion and no pause at the top.

K E Y FAC TO R S TO F OC U S O N C O N T. R EST PER IODS WE HAVE COVERED HOW IMPORTANT YOUR REST PERIODS ARE. I HAVE DESIGNATED REST TIME THROUGHOUT EACH SESSION. IF YOU NEED LONGER REST, TAKE IT. Challenge yourself, but also listen to your body. It is important to ensure that when you are taking your rest sessions in HIIT training. During your rest periods, you should let your breathing to come back to a nice even pace (you should be able to “have a chat”), this mean...