Bertie's Bikini Body Tips


With Summer fast approaching and four months to go until the end of the year, there is no time like the present to start prepping your body for the beach.  You need to be healthy on the inside in order to look good on the outside.  Personal Trainer and Model,  Bertie de Ronde, share his top 5 bikini body tips to get you looking and feeling amazing. 

1- No alcohol

If you  consume alcohol on a fairly frequent basis, then slow it down.  Eliminating alcohol from your diet you will see an improvement in your weight over an extended period of time. Consuming alcohol regularly will result in your body's vitamin and nutrient balance being off and can result in long term medical problems.  Alcohol interferes with the bodies ability to burn fat. Most of us know how large alcohol consumption can adversely affect liver function. The liver is one of the organs primarily responsible for metabolizing fat. Reducing or eliminating alcohol from your diet can help to improve your overall health and help you get down to a healthier weight. 

2- Stay hydrated

When training yourself to attain that hot bikini body you should begin to phase out all soft drinks and alcohol. Water is a zero calorie beverage and helps to keep your body running smoothly and your skin looking great which is imperative for the beach. Water fills you up, curbs food cravings and flushes the toxins out of your system. We’ve all heard the adage about eight to ten glasses of water per day, but don’t forget to factor in extra for your workouts. 

3- Increase fibre

Besides curbing your appetite, fibre can prevent constipation and bloating. By keeping you regular, a high-fibre diet may help your tummy look flatter. Foods high in fibre promote weight loss, which can be especially helpful in achieving a flat stomach. A high-fibre diet can lower your caloric intake, while making you feel full and less deprived. Some good sources of fibre include - Apples, bananas, plums, and berries,  bran, celery, vegetables such as broccoli, zucchini and carrots, sweet potatoes and onions and nuts and seeds. 

4- Walking up hills Hill walking is a very effective way to tone your legs, challenge your cardiovascular system and get into shape. The problem with walking on regular ground is that after a month or so it becomes routine. Your body gets used to it and you may struggle to tone your legs because it does not force the muscles in your legs to do much work. When this happens, you can turn to hill walking in order to maximize your workouts. Though hill walking isn't as challenging as jogging or running, it does force you to work harder while walking. Your thigh muscles and calf muscles will get an increased workout. You will also breathe harder when you walk up hills, meaning you'll be getting yourself into better shape Hill walking is a relatively easy way to increase your muscle tone. Because your body is not used to walking up and down hills for a long strength of time, the muscles in your legs are forced to work harder to keep you going. This adds definition to them as they are broken down and built back up again throughout the course of several workouts. 

5- Squats

Stand with feet shoulder width apart. Start off without weights, or a black padded bar of 8-10 pounds rested across your shoulders. Slowly bend your knees- making sure not to go over the toes, (injury alert) keep your back straight, and butt sticking out. Squat as low as you can go- the lower the squat the more the glutes are working! Slowly return to starting position, and then repeat. This move tones glutes, quads, hamstrings. Repeat 10-12 times in 3 to 4 sets. Hold the last squat of the last set for ten seconds- working your way up to 30. Warning, it will burn in a very good way.

Love L x