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12 Week Guide Nutrition and Workouts

BROUGHT TO YOU BY

POWERED BY © Bikini Body Burn Pty Ltd 2015

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OVERVIEW OF THE 12 WEEK GUIDE Welcome to the Bikini Body Burn12 Week Guide!! Over 12 weeks you will develop a lifestyle that will have you looking and feeling ahhmazing. Bring. It. On! Health guides generally focus on counting calories. We don’t! We focus on educating you to eat the right type of calories. There are calories from fat, calories from carbohydrates, calories from protein; all have a different nutrient content. Eating 100 grams of carbohydrates will have a different effect on your body than eating 100 grams of protein. We have developed this 12 Week Guide to educate you about what to eat when and to assist you to develop ongoing exercise habits that you can carry on with after the 12 weeks have finished. We established Bikini Body Burn to teach you the steps to change your life! The content has been split into two sections:

Preparation: everything that you need to do

and understand before you start the 12 weeks and

The 12 Week GuidE: which has been split into: Ready Phase - weeks 1 - 2: developed to

reset where your body draws energy from and to introduce you to the Bikini Body Burn style of workouts.

Set Phase - weeks 3 - 6: developed to

train your body where to draw energy from and introduce you to strength training.

Booty phase - weeks 7 - 12: developed to

teach you ongoing and sustainable eating habits and to increase the intensity of the workouts to change the shape of your body. Š Bikini Body Burn Pty Ltd 2015


Let’s do this…. ready, set, booty! © Bikini Body Burn Pty Ltd 2015


contents Preparation

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How to prepare

10

How to track your progress

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Record your body measurements

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Understanding nutrition

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Protein

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Carbohydrates

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Fat

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Nutrition table

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Workout information

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Equipment to workout

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Walking, jogging, running and sprinting explained

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Warm up and warm down

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Exercise dictionary

34

12 week guide

54

Ready phase

55

Nutrition

56

Karina’s meal plan

59

Workouts

60

Set phase

65

Nutrition

66

Karina’s meal plan

67

Workouts

68

Booty phase

77

Nutrition

79

Karina’s meal plan

80

Workouts

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workout information

How are the workouts structured? The Bikini Body Burn workouts incorporate strength and conditioning:

STRENGTH to build lean muscle via: • resistance training (i.e. lifting weights and/or using body weight movements)

CONDITIONING to improve your fitness via: • HIIT or 'High Intensity Interval Training', a form of training where you work really hard in a quick burst of exercise followed by a rest • Tabata training, a form of HIIT that lasts four minutes • Other forms of interval training, such as running for controlled distances Approximately 75% of our workouts incorporate 50% strength and 50% conditioning. The remaining 25% (generally the Saturday/Sunday workout) incorporate approximately 20% strength and 80% conditioning.

Tip

Reduce stress Stress increases the hormone ‘cortisol’. High levels of cortisol increase the risk of depression, illness, fat gain and memory difficulties. Cortisol can be raised not just through life stresses but through a lack of sleep and exercising for too long also.

© Bikini Body Burn Pty Ltd 2015

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exercise dictionary

4 Point Superman 1. Start with your hands underneath your shoulders and your knees underneath your hips. Look at the ground or slightly in front of you. This is the starting position. 2. Simultaneously raise one arm in front of you and the opposite leg out behind you as far as you are able. 3. Simultaneously return your leg and arm to the starting position to complete one rep. 4. Repeat on the opposite arm and leg to complete another rep. 5. You should feel this in your lower back, shoulders and booty.

Ab Extensions 1. Sit down and hold your body in a V shape by bending your knees off the floor and placing your hands on the ground behind your hips. Your palms should be flat on the ground with your fingers pointed towards your toes. This is the starting position. 2. Simultaneously lean backwards on your arms and extend your legs away from your torso. Lean as far back as you are able. 3. Pull your torso and your legs back into the starting position to complete one rep. 4. You should feel this in your abs and your quads (the front of your thighs).

Š Bikini Body Burn Pty Ltd 2015

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Ready phase weeks 1 - 2

So what should I eat and when? As this is not a personalised program, we cannot say how much you should eat. We can however give you some guidelines on what you should include in each meal and how often you should be eating. Each day you will have three meals and two snacks. What you should eat when is determined by whether you have worked out that day. On workout days you will eat slightly more, and on non-workout days you will not eat any carb rich foods (there will be a small amount of carbs in your anytime vegetables). Each time you eat, you need to be conscious of including the relevant nutrition. The table below outlines what each meal and snack should include:

workout day/s Meals to include:

Snacks to include:

✓ A protein source ✓ A fat source ✓ Anytime vegetables

✓ A protein source ✓ A fat source ✓ (After your workout) a carb source

Non-Workout Day/s non-workout day/s Meals to include: ✓ A protein source ✓ A fat source ✓ Anytime vegetables

Snacks to include: ✓ A protein source ✓ A fat source

Tip Portion control Eat until you are 80% full. If you feel like you can’t eat another bite, you have been a Miss Piggy and gone too far. © Bikini Body Burn Pty Ltd 2015

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Weeks

1-2 Workout

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What you need - timer - towel - bench

Monday

Circuit one x 3

Approx time 35 mins

Circuit two x 3

15

15

40s

10/10

15

15

60s

tip 40:20 - go hard for the 40 seconds 'on', you need to earn your 20 seconds 'off'.

90s Š Bikini Body Burn Pty Ltd 2015

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The 12 Week Guide - Preview  

A brief glimpse at some of Bikini Body Burn's 12 Week Guide content to give you a taste of the huge amount of helpful, diverse guidance avai...

The 12 Week Guide - Preview  

A brief glimpse at some of Bikini Body Burn's 12 Week Guide content to give you a taste of the huge amount of helpful, diverse guidance avai...

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