Difference between revisions of "Get a Bikini Worthy Body"
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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 | + | # 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" /> |
# 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. | ||
