Difference between revisions of "Get a Bikini Worthy Body"
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Getting your body ready for bikini season will take some hard work and dedication, but it doesn't have to be torture. Read this article to learn how to lose weight the healthy way, and have fun along the way! | Getting your body ready for bikini season will take some hard work and dedication, but it doesn't have to be torture. Read this article to learn how to lose weight the healthy way, and have fun along the way! | ||
| − | [[Category:Motivation to Exercise]] | + | [[Category: Motivation to Exercise]] |
== Steps == | == Steps == | ||
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=== Eating Healthily === | === Eating Healthily === | ||
| − | # Reduce your caloric intake. This is extremely important if you are trying to lose weight. Remember that exercise alone will not make you lose weight; you will absolutely have to change your diet. <ref>http://www.huffingtonpost.com/dr-jonny-bowden/exercise-benefits_b_1777630.html</ref> | + | # Reduce your caloric intake. This is extremely important if you are trying to lose weight. Remember that exercise alone will not make you lose weight; you will absolutely have to change your diet. <ref name="rf7565">http://www.huffingtonpost.com/dr-jonny-bowden/exercise-benefits_b_1777630.html</ref> |
# Eat plenty of vegetables and fruits. These foods are full of vitamins and minerals, and will help keep you full and energized throughout the day. Leafy green vegetables and non-starchy vegetables are the best for you; keep fruit to just a few pieces a day. | # Eat plenty of vegetables and fruits. These foods are full of vitamins and minerals, and will help keep you full and energized throughout the day. Leafy green vegetables and non-starchy vegetables are the best for you; keep fruit to just a few pieces a day. | ||
# Eat lean proteins. Turkey, chicken and fish are low in fat but rich in protein. If you are a vegetarian, try tofu, tempeh, veggie burgers, and eggs. | # Eat lean proteins. Turkey, chicken and fish are low in fat but rich in protein. If you are a vegetarian, try tofu, tempeh, veggie burgers, and eggs. | ||
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=== Performing Aerobic Exercise === | === Performing Aerobic Exercise === | ||
| − | # Do 30 minutes of cardio 3-5 times a week. Examples include walking, running, jogging, biking, swimming, and/or hiking. Exercises like these improve your cardiovascular health <ref>http://www.ncbi.nlm.nih.gov/pubmed/20040880</ref> and increase your metabolism, even after you have finished exercising. | + | # Do 30 minutes of cardio 3-5 times a week. Examples include walking, running, jogging, biking, swimming, and/or hiking. Exercises like these improve your cardiovascular health <ref name="rf16530">http://www.ncbi.nlm.nih.gov/pubmed/20040880</ref> and increase your metabolism, even after you have finished exercising. |
# Choose an exercise that you enjoy. This way you are more likely to stick with it. | # Choose an exercise that you enjoy. This way you are more likely to stick with it. | ||
# Join an exercise class or gym. If you are having trouble staying motivated on your own, being around other people might help. Plus, if you are paying for a gym membership, you will likely feel obligated more to exercise. | # Join an exercise class or gym. If you are having trouble staying motivated on your own, being around other people might help. Plus, if you are paying for a gym membership, you will likely feel obligated more to exercise. | ||
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=== Toning Up === | === Toning Up === | ||
| − | # Do yoga, pilates, or other total-body toning exercises. These are especially useful for women who want to stay lean. They also improve flexibility, posture, and mood. <ref>http://www.womenshealthmag.com/yoga/mood-altering-yoga-poses</ref> | + | # Do yoga, pilates, or other total-body toning exercises. These are especially useful for women who want to stay lean. They also improve flexibility, posture, and mood. <ref name="rf16531">http://www.womenshealthmag.com/yoga/mood-altering-yoga-poses</ref> |
#Target your arms. | #Target your arms. | ||
#*Lift weights. Stick to around 10-20 reps, if you can do more than that, then the resistance chosen is too light and if you perform less than 10-20 reps the weight is too heavy. (Always lift till failure.) | #*Lift weights. Stick to around 10-20 reps, if you can do more than that, then the resistance chosen is too light and if you perform less than 10-20 reps the weight is too heavy. (Always lift till failure.) | ||
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=== Staying Motivated === | === Staying Motivated === | ||
| − | # Keep a food and/or exercise journal. People who keep track of what they eat tend to lose more weight than those who don't. <ref>http://www.webmd.com/diet/news/20120713/food-journal-write-it-down-shed-more-pounds</ref> Be sure to read food labels and include toppings, dressings, and sauces when calculating your caloric intake. | + | # Keep a food and/or exercise journal. People who keep track of what they eat tend to lose more weight than those who don't. <ref name="rf16532">http://www.webmd.com/diet/news/20120713/food-journal-write-it-down-shed-more-pounds</ref> Be sure to read food labels and include toppings, dressings, and sauces when calculating your caloric intake. |
# Exercise with other people. This will keep you both entertained and motivated during your workout. | # Exercise with other people. This will keep you both entertained and motivated during your workout. | ||
#*Find a friend or family member to run, jog, or hike with you. | #*Find a friend or family member to run, jog, or hike with you. | ||
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# Find a weight loss buddy. You can help keep each other motivated when motivation levels are low, and even compete with one another as an extra incentive. | # Find a weight loss buddy. You can help keep each other motivated when motivation levels are low, and even compete with one another as an extra incentive. | ||
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== Tips == | == Tips == | ||
