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In the first phase of the bikini body guide, you’ve built up a strong foundation. It’s now time for the core of your training.

This plan begins 10 weeks out from your drop date. It has more supersets to elevate the heart rate during training to burn more fat while lifting. You’ll also have compound movements such as squats, deadlifts, overhead press to help create round muscles at a higher intensity than phase 1.

You’ll “enjoy” plyometrics once a week to get your heart pumping. Phase 2 focuses primarily on building muscle and losing fat.

Don’t forget to download your phase 2 guide copy to follow for your food and exercise plan.

Phase 2 of The Bikini Body Guide

Remember that ultimately you are not looking to simply drop the number on the scale. You want to decrease body fat and tone. That’s far more important than how much you weigh. With this exercise plan, you can kiss feeling sluggish and bloated goodbye, even when your time of the month creeps in.

While this is designed to get you bikini ready for the summer, the exercise plan makes  you regain your confidence and set you up on a healthier path. It’s meant to get you there, then you will need to revert to maintenance mode after that so all your efforts are not wasted. We can address that once you are done with this exercise plan and all its 3 phases.

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Exercise Plan Schedule

Here are some tips to help you achieve your goals while on this plan.

You’ll need to get in the habit of waking up at least an hour to an hour and half earlier than usual if you’re working out from home for 45 mins to an hour. If you’re headed to a gym, you may want to stretch that to 2 hours. Depending on the day, I would wake up between 4 and 4:30 am depending on how long my exercise for the day was.

You can purchase some gym equipment like running machines and weights for your home if you plan on working out from home. Your cardio sessions can be jogging in the streets in your neighbourhood.

If you’ve got arthritis and other conditions that might limit your mobility, swimming is often the perfect exercise for you.

Are you more motivated by going to the gym like I am? You can get some great deals on gym memberships here.

If it’s a long workout, you may not be able to get it all done in your morning session. That’s key for the days where you’ve got longer cardio sessions and can only spare 45 mins for your workout. Give yourself some additional time at lunch or after work to get the rest of it done. This will keep your body guessing and aren’t always crunched for time.

This exercise plan is meant for beginners but it is more demanding than a maintenance routine as you are looking to lean out by a deadline, which means you’ll need some additional time dedication. Nothing worthwhile comes easy.

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Food Plan

As for food, you’ve got your meals set in the guide. Continue eating as you were for the last 4 weeks of the plan. You’ll have to change up the number of low-carb days.

Avoid impulse purchases at the grocery store or lunchtime. If you’ve got events that you know you may need to indulge at, plan them ahead and make sure you do not deviate from the plan before so that the consumption on those days won’t affect your overall results.

Supplements & Protein

There are lots of specialist nutritional products out there that could aid your weight loss goals. However, some brands perform better than others. It’s always sensible to conduct as much research as possible to avoid wasting your money. I’ve recommended a couple in the past that I really trust and Isagenix is another one that has been great at delivering on its promises. I’ve got a few friends on it and they definitely swear by it. Click here for more info and better understand the product line.

Supplements and protein are not meant to replace exercise or healthy eating, they are designed as support:

• fuelling the body
• removing toxins
• boosting the metabolism
• safely accelerating the weight loss journey for the body to reach its goal

Get Some R & R

To get in the right mindset to forge on with this plan, take a few minutes to relax. Reflect every single day and a get a goodnight sleep. That could mean lying on your bed when you arrive home from work, or visiting a local park and sitting on one of the benches according to this article and many others. There are lots of guides online that show you various meditation techniques.

Don’t deprive yourself of sleep. It may account up to 20% of your body’s performance when it comes to weight loss. Lack of sleep elevates cortisol levels making it harder for you to drop fat.

That should help you to reach your weight loss goals without getting too stressed or worked up.

Water Consumption

Don’t forget to keep up your water consumption to healthy levels. You should consume around eight pints to remain in healthy. Water is excellent for promoting weight loss and glowing skin. It should make you feel bloated and full for a while to avoid hunger and snacking. You will also flush your body of any toxins.

The Gist of it

Phase 2 is really to get you focused on body composition and into the essence of this journey. It definitely is more demanding than phase 1 but the guide will keep you in check. It will also provide you with the support you need.

Remember that if you have any medical conditions or issues that could affect the process of dieting and exercise, talk your doctor and ask for their advice.

P.S. If you enjoyed this post, sign up to my newsletter to get the latest advice, tips, and giveaways right into your inbox!

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