by Chad Waterbury
Up to this point, I've given you quite a bit of information to absorb. In this final installment of the Bikini Body System, I'm going to put it all together for you.
Before we dive in, let's talk about your energy systems.
Back in the day, whenever someone thought of aerobic training, running came to mind. Then aerobic training merged into a combination of side leg raises, glute squeezes, and leg warmers, thanks to Jane Fonda.
These days, everyone throws around the term energy systems training. Is this just a fancy way of saying aerobics? No. Let me explain.
You have three primary energy systems, and each system is specific to the duration of your activity, and the intensity. The first way your body makes energy is with the ATP-PC system. It can maintain energy production for around 10 seconds and it's anaerobic (it doesn't use oxygen).
If you ever stepped foot in front of a raging freight train and had to forge a path over a ravine you were relying on your ATP-PC system.
Now, if that death defying sprint needs to last longer than 10 seconds, a second energy system takes over: anaerobic glycolysis. This system, as the name implies, doesn't rely on oxygen, either.
How long anaerobic glycolysis can maintain energy production is debatable. It really depends on which textbook you reference, and the fitness level of the person who's doing the running. Nevertheless, it's the energy system that's responsible for the nausea you feel while training at a high intensity for minutes at a time.
Eventually, all roads lead to the third and final energy system: aerobic metabolism. Since this energy system uses oxygen, and since there's plenty of oxygen available, it can run for hours and hours.
With athletes, it's essential that their energy systems training coincide with their sport. Fighting, for example, primarily challenges anaerobic glycolysis, but many trainers erroneously devote significant time and energy to developing aerobic metabolism.
However, developing the bikini body doesn't mandate any real athletic prowess so we don't need to worry too much about which energy system relates to which sport. But it is important to know that there's mounting research that points to higher intensity activity as being much better for fat loss than long duration cardio.
Athletic or not, Marzia can sure rock a bikini!
When it comes to energy systems training for fat loss, no method has received more accolades than the Tabata protocol. This protocol consists of 20 seconds of high intensity activity followed by 10 seconds of rest for 6-8 rounds.
Yes, you read those parameters correctly. A true Tabata protocol is straight from the fiery depths of nausea hell. Therefore, many trainers have modified the original protocol to make it, well, more realistic.
Why am I spending so much time on the Tabata protocol when this article is for girls who want to develop a bikini body? Because only a lean body looks good in a bikini!
The Tabata protocol burns fat faster than almost any other method out there — and it develops anaerobic and aerobic capacity at the same time! So not only will you look better, but you'll also become a better athlete (that will come in handy to escape the onslaught of pick-up lines when you unveil your new bikini body).
There are two exercises I like to use with the Tabata protocol: rope jumping and the squat thrust. If you're not the most coordinated person, the rope jumping option will be a little tricky. Of course, with a little practice, you can become a female version of Rocky — whipping that thing around like a cyclone. Anything short of that speed and intensity, the protocol just won't be effective.
You can always go with the squat thrust and practice jumping rope until you get the hang of it. In either case, perform 6-8 rounds of rope jumping or squat thrusts three times per week, or every other day. On the days you train with weights, do the Tabata protocol after the workout.
So let's say you're following a total body training plan twice each week. Here's how a sample week might look:
Total body workout
Tabata: 20 seconds maximum speed followed by 10 seconds of rest for 6 rounds of rope jumping.
Total body workout
Tabata: 6 rounds of squat thrusts
Tabata: 6 rounds of rope jumping
Of course, this is just an example. If you're performing three total body workouts per week, you'll simply add the weight training before the Tabata protocol on Saturday.
In terms of progression, add one round to the Tabata protocol each week until you reach 10 rounds. At that point, drop back to six rounds and add five seconds to "sprint" time (25 seconds hard, 10 seconds rest). Then work through the same progression by adding one round each week.
Something tells me Christina's no stranger to high intensity training.
Not sure how to organize everything in this article together? You're in luck!
I'm sure this is what most of you ladies have been waiting for. I'm into the third installment of this series and you're probably more than ready for the damn program, right?
Well, a big part of my motivation for making this a three-part series is to teach you how to design your own program. The more customized a program is to your needs and lifestyle, the quicker you'll get into that itsy-bitsy, teeny-weeny, yellow polka dot bikini!
With that in mind, here's a sample two-week training programs for total body training.
1A) Lat pulldown with wide, overhand grip for 5 reps
rest 30 seconds
1B) Push-up on a swiss ball for 5 reps
rest 30 seconds
1C) Romanian deadlift with dumbbells for 5 reps
rest 30 seconds and repeat five more times
2A) Standing face pull with rope for 5 reps
rest 30 seconds
2B) Ab wheel for 5 reps
rest 30 seconds and repeat five more times
Tabata (20 seconds at maximum followed by 10 seconds of rest = 1 round): 6 rounds of squat thrusts
1A) One-arm standing cable row for 10 reps
rest 60 seconds
1B) One-arm standing dumbbell shoulder press for 10 reps
rest 60 seconds
1C) Alternating reverse lunge for 10 reps with each leg
rest 60 seconds and repeat twice more
2A) One-arm, straight arm lat pulldown for 10 reps
rest 60 seconds
2B) One-arm overhead dumbbell triceps extension for 10 reps
rest 60 seconds
2C) Side lunge for 10 reps with each leg
rest 60 seconds and repeat twice more
Tabata: 6 rounds of rope jumping
1A) Lat pulldown with narrow, palms-up grip for 7 reps
rest 45 seconds
1B) Standing cable chest press for 7 reps
rest 45 seconds
1C) Single-leg dumbbell deadlift for 7 reps
rest 45 seconds and repeat three more times
2A) Alternating step-up for 7 reps with each leg
rest 45 seconds
2B) Hanging reverse crunch for 7 reps
rest 45 seconds and repeat three more times
Tabata: 6 rounds of squat thrusts
1A) Lat pulldown with wide, overhand grip for 5 reps
rest 25 seconds
1B) Push-up on a swiss ball for 5 reps
rest 25 seconds
1C) Romanian deadlift with dumbbells for 5 reps
rest 25 seconds and repeat five more times
2A) Standing face pull with rope for 5 reps
rest 25 seconds
2B) Ab wheel for 5 reps
rest 25 seconds and repeat five more times
Tabata (20 seconds at maximum followed by 10 seconds of rest = 1 round): 7 rounds of squat thrusts
1A) One-arm standing cable row for 10 reps
rest 55 seconds
1B) One-arm standing dumbbell shoulder press for 10 reps
rest 55 seconds
1C) Alternating reverse lunge for 10 reps with each leg
rest 55 seconds and repeat twice more
2A) One-arm, straight arm lat pulldown for 10 reps
rest 55 seconds
2B) One-arm overhead dumbbell triceps extension for 10 reps
rest 55 seconds
2C) Side lunge for 10 reps with each leg
rest 55 seconds and repeat twice more
Tabata: 7 rounds of rope jumping
1A) Lat pulldown with narrow, palms-up grip for 7 reps
rest 40 seconds
1B) Standing cable chest press for 7 reps
rest 40 seconds
1C) Single-leg dumbbell deadlift for 7 reps
rest 40 seconds and repeat three more times
2A) Alternating step-up for 7 reps with each leg
rest 40 seconds
2B) Hanging reverse crunch for 7 reps
rest 40 seconds and repeat three more times
Tabata: 7 rounds of squat thrusts
If you look closely at week 2, you'll see that the progression is very simple: decrease each rest period by 5 seconds, and add one round to the Tabata protocol.
Remember, for the weight training portion, you'll keep decreasing the rest periods until you're at half of the original rest period. At that point, increase the load 2% and revert back to the original rest period before repeating the progression.
For an upper/lower split, the overall principles are still the same: decrease the rest periods and add a round to the Tabata protocol with each new week.
To wrap up the training portion, it's important to note that you can add more energy systems exercise to this plan. That's fine, although it's not necessary. My goal is to get you the bikini body with minimal time investment.
If you still feel like you could benefit from some extra exercise such as running, biking, hiking, etc. do it anytime you want, but I prefer first thing in the morning (assuming your weight training workouts are later in the day).
Now, it's time to get your nutritional plan in order.
There's nothing complicated about nutrition for fat loss. Indeed, I'm going to make my nutritional recommendations concise and pithy. Here's how you should eat:
1. Eat six meals per day that consist of protein and vegetables. The first three meals should also include berries. Eat as many vegetables and berries as you want.
2. Consume approximately one gram of protein per pound of body weight (150 grams if you weigh 150 pounds). It's acceptable to drop your protein intake by 20% if you're having trouble eating that much protein (120 grams if you weigh 150 pounds).
3. Only drink water and green tea each day (8-12 ounces of green tea is mandatory per day). If you must have coffee, drink no more than one cup of black per day.
4. Take three Flameout twice each day if you weigh less than 150 pounds. Take four pills twice each day if you weigh more than 150 pounds.
5. Consume Surge with Superfood after each weight-training workout. Surge replaces one meal.
6. Use spices liberally.
Weight: 150 pounds
Protein: 120-150 grams per day
Meal 1: 3 whole eggs, 2 cups broccoli, 1/2 cup blueberries, 3 Flameout capsules, 1 cup green tea
Meal 2 (snack): 3 ounces chicken breast, handful of raw vegetables, handful of raspberries, water
Meal 3: 4 ounces fish, spinach salad drizzled with olive oil, 1 cup strawberries, water
Meal 4 (snack): 3 ounces cheese, handful of raw vegetables, 1 cup green tea
Meal 5: 3 ounces lean beef, 2 cups asparagus, 3 Flameout capsules, water
Meal 6 (snack): 1 scoop low-carb Metabolic Drive, celery stalks spread with natural peanut or almond butter
The Bikini Body plan is not about building big muscles, or turning you into a super athlete; it's about making you look good on the beach. If that sounds appealing, follow these principles for the next few months and you'll see your body transform before your eyes.
Stay focused, but allow yourself a cheat meal or a glass of red wine every now and then. Before long, you'll be able to burn the beach towel that you once used to wrap around your midsection!
For more of Waterbury's information pick up his e-book The 10/10 Transformation here
Orange bikini, on rocks: Marzia Prince - www.MarziaPrince.com
Blond in black bikini: Christina Lindley - www.ChristinaLindley.net
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