6 months diet and exercise plan

July 15, 2014
Quick Ways to Lose 10 Pounds

0Mf86RqanH2uvlkAah41KBo5.jpeg:Amazon:photoIt’s May ladies. And this can only mean one thing: Bikini season is upon us. Yikes! If you’re like me, you are probably thinking that you could use a little toning before slipping into that two-piece over Memorial Day weekend. Or perhaps you’re a procrastinator and keep telling yourself that you will work out…tomorrow. No matter your attitude toward fitness, it’s safe to say that we should all aim to be the best versions of our selves: Fit, healthy, and fabulous. That’s why I am sharing my Bikini Boot Camp Plan with you guys…

When bikini season is on the line, fasts and fad diets may be tempting. But don’t fall victim! Instead, dedicate yourself to a healthy lifestyle. That’s how you will get the best results. The cherry on top? Your results will actually last! I enlisted my trainer, Jarett Del Bene, to share the best exercises to get your body fit and toned for that two-piece and have put together my favorite healthy meals too. My Bikini Boot Camp Plan is similar to my 7 Days to Skinny Jeans one so hopefully this will get you back on track if you’ve strayed since earlier this year. Remember, stay focused on eating healthy and dedicate yourself to exercising regularly. So here’s the deal…

My Bikini Boot Camp Plan:

The Rules

  • This is a lifestyle change, so do not think of it as a diet. Try to stick with this as long as you can!
  • Don’t lose sight of your goals. You can do this!
  • Drink lots and lots of water. {Jarett’s Tip: “Drink one ounce of water for every pound you weigh per day. For example, if you weigh 120 pounds, drink 120 ounces of water throughout the day.”}
  • Do all of the exercises listed under “Everyday Exercises” each day in addition to your selected workout.
  • Pick one meal from each category for each day.
  • Pick one snack for each day.

The Off-Limits List

  • No candy, baked goods, or ice cream. Ideally, no sugar!
  • No soda or flavored drinks.
  • No white bread or rice.
  • No eating 2-3 hours before bed.

Breakfast Options

  • 1 slice of whole grain toast with one scrambled egg and half of a grapefruit
  • Banana Oatmeal Smoothie: Blend together one banana, 1 cup ice, ¼ cup cooked oatmeal, 1 tablespoon chopped almonds, ½ cup milk of your choice (I prefer almond milk), pinch of cinnamon
  • Low-fat yogurt with 1 sliced banana, ½ cup of fresh berries, and a drizzle of agave nectar
  • Egg whites served with a slice of toast with ¼ of an avocado mashed on top with chili flakes or a pinch of garlic salt

Lunch & Dinner Options

  • 1 cup of your favorite low sodium, organic soup served with a side of steamed vegetables
  • Salad with mixed greens, ½ avocado, 1 handful of cherry tomatoes, 1 sliced cucumber, ¼ cup slivered almonds, ½ cup cooked quinoa (mix together olive oil, balsamic vinegar, lemon, salt and pepper for the dressing)


Exercise Options

  • Run for 45 minutes
  • Alternate sprinting and walking for 60-90 seconds for 30 minutes
  • 1 hour of yoga, kickboxing or Pilates
  • 45 minutes of spin
  • Circuit: 10 pushups, 30 lunges, 30 bicycle crunches, jumping jacks for 60 seconds, plank for 60 seconds (repeat 2x)

Everyday Exercises

  • 50 crunches in the morning, 50 crunches at night
  • 60 second plank in the morning, 60 second plank at night {Jarett’s Tip: “Make sure your core is engaged by sucking in your belly button towards your spine.”}
Source: laurenconrad.com
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