Apr 27, 2018

Attaining a Swimsuit Body: How To Tone Your Body For The Summer


The summer is fast approaching, and you know what that means. No more winter clothes and no more snuggling up under the sheets. Goodbye winter clothes, and hello swimsuits, tank tops, shorts and bikinis! Hong Kong’s beaches are the perfect place to show off your bikini body this summer.


With some effort, it's definitely possible to shed a couple of pounds a week. What's better than getting fit, toning your body and thriving in that surge of self-confidence? Here's your chance to be the fittest version of you. Sweat it off in the Hong Kong heat!


The best part is that there are numerous ways in which you can lose weight, tone your body and just get all-around fitter. We understand that the hardest part about working out is getting started. It's finding the motivation and drive to get out of your comfort zone and start the grind. However, once you do start and begin to see the results, the motivation comes on its own.



To start off, the best thing you can do is toset a target. It's important to set realistic targets for yourself and also have and sustain the drive to achieve them. Gaining motivation can be difficult, but what's just as hard is keeping that motivation alive. To do this, you need to spice things up and not keep the routine monotonous. 


For example, finding a workout buddy can be a big motivator. When you have a friend or partner to work out with, you can feed off each other and help motivate one another, especially during times when one of you might lose your drive. Another example is music. Constant changing up your workout playlist can help.


Fitness routines



The first thing to decide is how many days a week you plan to work out. Remember, it's good to be ambitious and work hard, but don't overdo it to the point that you might injure your body! Rest days are important, which is why the ideal number of times to workout in a week is either 3 or 4 at most.


Working out every alternate day gives your body enough rest and doesn't stress you out too much either. Another important tip to note is that working out in the morning before you go to work helps speed up your metabolism!


Plan a full-body workout to get toned for the season.



Strength training: This is an undeniably effective method of getting a bikini body. A full-body strength training programme involves exercises that use more than just a singular muscle group. Squats, lunges, pushups and rowing are examples of efficient strength training exercises.



Lifting weights: The common perception is that lifting weights is more about bulking up than losing weight. However, this is only partially true. Lifting weights is more effective than cardio as it boosts your metabolic calorie-burning power to 48 hours, as against 24 hours for cardio. Squats, lunges and crunches with weights make your body burn. The quick results are self-evident.


Belly and butt focus: The two most important parts of the bikini body are the belly and the butt. For this, it's ideal to put emphasis on one body part per day when working out. For example, on Mondays, focus on belly workouts with abdominal workouts such as crunches and windmills, while you could focus on squats and other exercises for the butt on Wednesdays. Alternate and repeat!



MMA/Combat sports workouts: Whether it's Mixed Martial Arts (MMA), Muay Thai, Kickboxing, or anything else, combat sports workouts are intense. Weight loss happens at an extremely rapid pace. Plus you learn self-defence in the process! Try out one of these top gyms for combat sports in Hong Kong: Versus, Impakt HK, Fighting Fit, and Warrior Academy.


The ideal diet for your bikini body:

Many consider dieting even harder than exercising. Dieting requires a consistent level of discipline. Here’s what you should and shouldn't consume during your weight cut! 



Hydrate: Constant hydration is extremely beneficial in cutting weight. Adding cucumber to water helps! Ironically, the best way to get rid of water weight is by consuming more water. Try some lime water honey at the start and end of each day.


Increase consumption of natural mannitols: Mannitols are the food group that helps speed up the processing of fluids going through your body. These include cucumbers, lemon, green tea, asparagus and several other greens that hold high levels of magnesium, potassium and Vitamin C.



Cut the carbs:  Bread, rice, cookies... just a few of the food items loaded with starch and carbohydrates. Consume rice minimally. Fruits and veggies make a great alternative for sugars and lean protein. 



Cut down on alcohol consumption: Whether it's wine or beer, cut down the number of times you consume it. It's not necessary to cut it down altogether, but keep it to just two or three glasses a week at most. 



More protein: High protein and fibre food help slow your body's digestion. This leads to your stomach feeling full for longer. Fewer calories, more satisfaction!


It’s not easy. Keeping consistent discipline is a tedious task but once you see the results, it’ll all be worth it. Get started on a fitness regime that works for you. Have a healthy summer!


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