It’s starting to show up everywhere. In Target with the huge bikini display, the mall with all the workout clothes, and definitely Pinterest with everyone’s “get into shape” boards, showcasing motivational toned abs and a perky butt. Oh yeah, and at the gym! Did you even know that many people have a membership to your gym?? Welp, you guessed it… IT’S SPRING BREAK SEASON!!!!
And unless you’re a crazy gym-goer and have eaten nothing bad for you at all since the holidays, you might be getting a little panicky about how to lose those last few pounds and get that toned muscle that you know is hiding somewhere beneath your winter layer. Instead of frantically scouring the Internet for quick-working fad diets that you know you’ll give up by this weekend, keep calm and read on :). I’ve got you taken care of.
I’m going to share with you my meal plans and workouts that have helped me make more progress over the past 2 months than I’ve ever had, ever. We’ll be doing these together since my spring break vacay starts EXACTLY one month from today, and we can record our progress together!
The Way It Works
You’ll be following a basic 5-day program that you repeat every week until your deadline. Since our bodies quickly adapt to any workout, you can modify the workouts to get some variety week to week, and I’ll post my modifications so we can all be on the same page.
Here is the 5-day plan to be repeated (with modification) week to week:
I will post the exercise circuits and modification ideas for each day on a separate post and link them back to that list.
The best way to lose weight, burn fat, and tone up is to have a diet high in lean protein and healthy fats, and low in carbohydrates. You should only be eating carbohydrates at breakfast, if you want, and after a workout. Vegetables are free-for-all and should be consumed at every meal! Fruit is ok, but stick to the ones lowest in sugar and high in antioxidants, like grapefruit, and berries.
- ground turkey
- extra lean ground beef
- egg whites
- mixed nuts
- natural almond butter
- natural peanut butter (I don’t recommend a lot of peanut butter though)
- fish oil
- egg yolks
Healthy Carbohydrates: (slow-digesting as opposed to quick-digesting)
- brown rice
- sweet potatoes
Try to eat at least 4 small meals a day, so your metabolism increases and you burn through calories quicker. To help you out, here is my basic meal plan for a typical day:
- First I have a detoxifying smoothie with spinach or kale, cucumbers, peppers, celery, lemon juice, and half a banana. You can find more recipes for delicious ones here!
- Breakfast: Ground beef and eggs, oatmeal if you want (fats in the morning keep your energy levels up all day!)
- Lunch: Spinach salad with grilled chicken, veggies, and a vinaigrette dressing
- 2nd Lunch (?) or Post-Workout Meal: Ground turkey with eggs, brown rice, steamed broccoli + mixed nuts
- Dinner: White fish or chicken, steamed mixed veggies
- Snack: Mixed nuts, berries, raw veggies
Other, more exciting recipes to choose from are here!
Notice that the amount of calories tapers by the end of the day, so that when you go to sleep you don’t pack on pounds by unused calories consumed too late in the day. Make sure you avoid at all costs all fast food, processed foods, sugary foods AND DRINKS (yup that means Starbucks frappuccinos are out!), especially towards the end of the day. For best results, I would also recommend cutting out most dairy products like milk, cheese, and yogurt.
I don’t know why, but by bedtime my self-discipline always dwindles, and I’m very prone to breaking my rules and having ice cream at night. That’s why I make a point to drink a lot of water towards the end of the day to stay full, have some of my favorite flavored tea to sip when I have a sweet tooth (honey isn’t too bad), and go to bed as soon as I start getting tired so I avoid staying up and eating.
I can’t wait to go on this journey with you guys! It’s going to be a hard road sometimes, but when you can post those pictures on Instagram and Twitter of you looking hot next to all your friends in a bikini, you’ll be SO GLAD you did this!
Good luck and let’s get started!
Read about the Top 5 Mistakes Women Make In the Gym , 10 Fat-Loss Tips for Women, and check out the Workouts page for more exercise ideas!