A necessary companion of a bikini boot camp is a healthy diet which most boot camp coaches refer to as a ‘lifestyle plan’. The bikini bootcamp diet has gained some popularity because of its sensible approach to healthy eating. Its philosophy is “moderation not deprivation” unlike most fad diets which restrict specific food groups or promote starvation.
The bikini boot camp diet plan is designed to enhance the effects of an intensive exercise routine so that you can get a bikini body relatively faster than most fitness programs.
Here are some basic tips from the bikini bootcamp diet:
Eat breakfast
Breakfast should be your most important meal of the day. Eating a healthy meal consisting of yogurt, low-fat, low-calorie cereal and eggs boosts your metabolism and provides energy to start your day.
Eat only when hungry
Listen to your body’s signals and eat only when you feel hungry. Exercise portion control and avoid junk food such as doughnuts, salted chips and cakes. Choose fresh fruits, nuts or a peanut butter sandwich for your snacks.
Savour your meals
Eating slowly and taking time to chew your food well improves digestion so that you get more nutrients from your meal. It also gives your stomach enough time to send signals to your brain that it is full so that you do not overeat.
Don’t give up
The bikini bootcamp diet is a lifestyle plan that you may resume in case you deviate from it for a day. For those days when you have to give in to your cravings, simply start again the next day and do your best to stick to your plan.
Watch what you eat
Get adequate amounts of lean protein from fish and chicken breast, high fibre carbohydrates from whole grains, beans, fruits and vegetables and healthy fats from olive oil, nuts and deep-sea fishes. Eliminate sugar-laden drinks, powdered juices and other sweetened drinks, as well as deep fried and processed meats.
Drink plenty of water
You should be able to drink at least 6 to 8 glasses of water every day, and slightly even more if you sweat a lot during exercise. Water aids digestion, keeps you hydrated, fights hunger pangs and prevents fluid retention.
The bikini bootcamp diet is based on sound principles of nutrition. It is neither a fad nor a magic formula for losing weight as it entails some discipline to adjust and persevere in the health plan. Anyone can follow the bikini bootcamp diet whether you exercise or not, and the plan may be repeated after an initial two-week period to obtain better results or to maintain your new shape.
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Bikini boot camps are comprehensive programs that are designed to help women lose weight and get a bikini body in time for summer. These programs promise visible results in just two weeks using a combination of healthy diet and intensive daily exercises.
Most bikini boot camps work on the premise that the key to losing weight is to increase calorie expenditure while reducing calorie intake. And the key to toning your body is with strength building exercise.
To decrease your calorie intake, bikini boot camps recommend the following diet principles:
Eating breakfast
Your body uses more calories to digest proteins than carbohydrates. Jump-start your day with a high protein meal of eggs and some fruit. Eating breakfast also boosts your metabolic rate so that you can burn calories efficiently during the day.
Portion control
Aim to reduce your food intake by 45% during each meal. As your stomach will get used to the adjustment in meal portions, you may eventually feel full with less food after some time.
Avoidance of certain foods
Eliminate all junk food, processed food, sodas, high sugar, high fat and high sodium foods, caffeinated drinks and alcohol. These are either high in sugar or fat and do not provide your body with nutrients.
Choose healthy foods
Your diet should include lean protein from chicken or fish and enough carbohydrates from high fibre foods such as fruits and vegetables.
Bikini boot camps are best known for their body shaping workouts which usually include:
Resistance exercises
The best way to get a slim and firm body is through resistance exercises which strengthen and tone specific muscle groups around your arms, chest, abs, and butt and thigh areas. Resistance exercises may be done using weights, a stability ball, or elastic bands. With dumbbells, you can do pile squats, lunges, and shadow boxing while you can do a variety of abdominal crunches with a stability ball.
Cardio exercises
Depending on your fitness level, light or high intensity cardio exercises boost your heart rate and burn calories after sustained activity of at least 30 minutes. Exercises such as swimming, running, jogging, jump rope, fitness dancing, or spinning are also great for toning thighs and legs.
What’s great about bikini boot camps is that these are available all year round regardless of the season. And now that there is a online boot camp available, bikini boot camps can be a year round workout program – and there is no rule that says you shouldn’t continue a boot camp after the initial period of the program.
Incorporating bikini boot camps into your lifestyle produces fantastic, long lasting results.
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