Total Transformation: Bikini Body Workout Plan

Total Transformation: Bikini Body Workout Plan

Losing Your Weight and Maintaining Your Curves

For some women, going on a diet and losing some weight means that they might lose their shapely curves. There are workout plans that are designed to build muscles but also burn off those fatty tissues. If you want to keep your nice bikini body curves while trying to lose some weight, you can follow these effective steps.

First Step: Upper and Lower Body Exercise

There are two kinds of curves, the flabby curves, and the toned curves. You don’t want the flabby curves because it doesn’t look sexy at all. Go to an upper and lower body strength training exercise three times a week to turn those flabby curves into toned, shapely curves. Lunges and squats are perfect exercises to target the buttock, thigh and calf muscles. You can do 3 sets of 15 repetitions for squats and lunges. Also, you can use dumbbells with these exercises for more intensity and variation.  Continue reading – Chart below. Read more – Daily Workout Plan: The Workout Routine That Will Keep You Fit

Second Step: Healthy Fats In Your Diet Plan

The hydrogenated fats or “healthy fats” should be included in your weight-loss diet plan so you won’t lose those curves. You have to remember that if you don’t have enough essential fatty acids in your diet, then your body will be forced to burn muscles before fat.

Third Step: Include Protein in Your Diet

Include protein in your diet and workout plan. Since you are doing plenty of exercises to lose weight, you need plenty of protein to build muscle mass. If you don’t receive the right amount of protein, your body will get its protein source from your muscles and cause a decrease in muscle mass. When you lose those shapely muscles, you also lose your nice curves. Read more – Vegan Protein: Top Vegan & Vegetarian Protein Sources, High Protein Foods: Top Meatless Protein Foods

Fourth Step: Consume Foods that Help Your Body Produce Leptin

Include low-carbohydrate foods such as seafood and poultry on your diet to help the body produce more leptin. Having high levels of leptin in your body helps regulate your hunger and food cravings. People with low levels of leptin become obese because they crave food all the time. Read more – Foods To Avoid If You Want To Lose Weight Fast

Daily Workout Plan for Bikini Body

Daily Workout Plan for Bikini Body


The Best Foods to Eat a Before Workout?

The best foods to eat before a workout are a combination of carbs and protein to provide more energy and repair muscles afterward.


Banana is a rich source of carbohydrates that can provide fuel for your workout. It also provides potassium, which maintains muscle and nerve functions.


Chickpeas are great pre-workout snack because ¼ cup can provide 30 grams of carbs, 10 grams of protein and 9 grams of fiber.

Whole Grain Foods

Whole grain toasts and brown rice are rich in fiber which provides sustained energy throughout your workout.


A couple of shots of espresso can be added to your pre-workout shake to boost your energy. Caffeine is known for generating energy, slowing down fatigue and increasing the burn-fat rate.

Greek Yogurt

Greek yogurt contains more protein than a normal yogurt. This is an effective energy booster before doing your workout.


Oats are rich in fiber that delivers carbohydrates into your bloodstream, therefore supplying more energy to your body during a workout.

Egg Whites

A single egg white can give you more than 4 grams of protein, which you need during your workout. Egg whites are also very healthy since it contains no fat.

You can also eat a combination of healthy foods that are packed with protein and complex carbohydrate. Here are some of the best meals and snacks that can keep you energized during your strenuous physical activity.

  • Brown Rice and Chicken Breast
  • Whole Wheat Toast with Sliced Banana and Cinnamon
  • Apple and Walnuts
  • Oatmeal and Berries
  • Sweet Potato with Steamed Broccoli in Olive Oil
  • Fruit Smoothies
  • Apple Wedges with Almond Butter

Always remember to eat something before you do your daily exercise routine. Also, eat an hour before your workout to give time for your body to digest the food. If you work out on an empty stomach, it could lead to muscle loss. Food acts as your fuel to give you that much-needed energy to go through your intensive workout fitness routine.


The Best Foods to Eat an After Workout?

After an intense workout, your body needs the right nutrients to repair those muscles and stabilize the blood sugar level.

Almonds and Orange

Almonds are a great source of protein and healthy fats. Almonds can also curb your appetite so you won’t feel so hungry and overindulge after working out. Oranges provide the much need carbohydrates, vitamin C and hydration.


Fruits are very rich in carbohydrates that are very easy to digest. It also contains special enzymes that break down nutrients so they can be quickly delivered to your tired muscles. Fruits also provide antioxidants, vitamins, and minerals that are good for your body.

Wholegrain Breakfast Cereals

You should choose whole grain cereals that are high in fiber, protein, carbohydrates and low in sugar. It is also great for reloading your energy.


Eggs are perfect as a post-workout food because it is very rich in protein and nutrients. You can have it any way you want, as scrambled, poached, over easy, sunny side up or hard boiled. You can also eat it with a slice of toast, or some lean turkey for added protein.


Quinoa is very rich in protein, fiber, and carbohydrates that your body needs after an intense workout. It has more nutrients than brown rice and it requires less time to prepare.


The omega 3 found in salmon can help rebuild your muscles and increase your workout performance. It is also very rich in protein. Here are the other foods that can help your body recover faster after your intense workout routine:

  • Wholegrain Sandwich Wraps, preferably chicken or turkey sandwich
  • Sweet Potatoes
  • Veggie Omelet with Avocado
  • Chocolate Milk
  • Protein Shake made up of half banana, protein powder, almond milk, and hemp seeds
  • Wholegrain Pita and Hummus
  • Pineapple
  • Kiwi

One hour after the workout, it is important to always replenish your body to help your muscles recover properly.

10 Weight Loss Tips to Get Your Bikini Body Now

Top 10 Weight Loss Tips to Get Your Bikini Body Now

Calories In Vs. Calories Out

The golden rule is – burn more calories than you consume. You can use tools to track down your daily calorie consumption. Do not go below 1,200 – 1,600 Kcal because this will harm your health.

Set Attainable Goals and Track Your Progress

Set an attainable goal that may be small but realistic. Your goal can be losing 1 to 3 pounds per week. Then you can progress to losing 10 pounds in 3 weeks.

Skip Breakfast

You can limit your calorie intake by skipping breakfast and only eating from 12 pm to 8 pm.

Drink More Water

Drink more water before every meal to increase your chance of consuming fewer calories. Drinking more water also boost your metabolism for 1-1.5 hours after intake.

Make It a Habit to Drink Green Tea

Green tea contains a mild dose of caffeine and antioxidants that can help burn those excess fats. Read more – Top 10 Health Benefits of Green Tea, 25 Best Teas for Weight Loss

Always Check for Added Sugar

Always check the ingredients of your packaged foods or sauces if it contains high levels of sugar. Even your health foods might be riddled with added sugar. Too much consumption of sugar can lead to heart disease, obesity, and diabetes. Read more – Foods To Avoid If You Want To Lose Weight Fast

Avoid Consuming Simple / Refined Carbohydrates

Simple carbohydrates can be quickly absorbed by the body, which spikes up your blood sugar and insulin levels. This causes you to feel hungry once again and craves for food. To stop consuming refined carbohydrates, you should avoid cakes, packaged cereals, cookies, candies, white bread, and rice.

Only Keep Healthy Foods In Your Cupboards

Remove all your junk foods and other unhealthy foods from your cupboard. Stock your cupboard with healthy foods such as whole fruit, hard-boiled eggs, vegetables and a handful of nuts. Read more – Healthy Snacks 

Increase Your Protein Intake

Studies have shown that swapping calories for whey protein supplements can improve your weight loss and increase your muscle mass. You can also consume more protein-rich foods such as lean beef, eggs, salmon, skinless chicken breast and low-fat yogurt. Read more – 25 Health Benefits of Eating More Protein Foods

Opt for Weight Training Over Cardio

In order to gain that total transformation bikini body, you should opt for weight training instead of cardio exercises. Weight training burns more calories and helps you lose weight while preserving your essential muscle mass. Studies have also shown that weight training increases metabolic rate so you can lose weight effectively. Exercises such as Squats, Presses, and Deadlifts are ideal for maintaining lean muscle mass while losing weight in the process. Read more – One Workout 450 Calories Burned

Total Transformation: Bikini Body Workout Plan

Arms & Armpit & Back Fat Exercises

Armpit Fat Exercises For Bikini Body


Back Fat Exercises For Bikini Body

Chest Fat Burning Exercises – How To Lose Chest Fat for Women

Chest Fat Burning Exercises For Bikini Body

Chest Fat Burning Exercises For Bikini Body

How To Lose Belly Fat – Best Abs Workout

Belly Fat Burning Exercises For Bikini Body
flat stomach Exercises For Bikini Body

Get Rid of Back Fat and Bra Overhang

Back Fat and Bra Overhang Exercises For Bikini Body

Bra Overhang Exercises For Bikini Body

Exercises to Tone Legs & Butt

Legs & Butt Exercises For Bikini Body

legs Exercises For Bikini Body

butt Exercises For Bikini Body


Before & After

before & after