Bikini Body?!
Question: http://s260.photobucket.com/albums/ii1/M...
http://s260.photobucket.com/albums/ii1/M...
http://s260.photobucket.com/albums/ii1/M...
http://s260.photobucket.com/albums/ii1/M...
What kinds of excercises would i need to do to get a body like this. i'm not fat but my stomach isn't not flat like that and do you define your waist without it thickening and becoming wider. I'm 17 by the way, and would just like a really shapely body. it is shapely at the momeny but i need it more.
By the way i'm planning on buying the second bikini but i want body to look good in it because its a little pricey. thanks in advance.
Answers: http://s260.photobucket.com/albums/ii1/M...
http://s260.photobucket.com/albums/ii1/M...
http://s260.photobucket.com/albums/ii1/M...
http://s260.photobucket.com/albums/ii1/M...
What kinds of excercises would i need to do to get a body like this. i'm not fat but my stomach isn't not flat like that and do you define your waist without it thickening and becoming wider. I'm 17 by the way, and would just like a really shapely body. it is shapely at the momeny but i need it more.
By the way i'm planning on buying the second bikini but i want body to look good in it because its a little pricey. thanks in advance.
it's tough to tell without knowing exactly where your at now, but I would def. say that you need to build more muscle, that's what causes deffinition, and believe it or not more muscle in your core will pull your back in and your sides, meaning better posture and a better look, don't be afraid of building muscle, it will take years to get big enough to be unattractive, and if it ever gets to that point it's not hard to make it go away, trust me. Muscle is deffinition.
Along with that I'd bet her bodyfat % in that picture was around 6-8%, whereas the avg. is around 13%, what I'm trying to say is you could have the perfect amount of defining muscle, but if you can't see it, it does you no good. To get this down you'll need some specific exercises and yes, lots and lots of cardio. You need to get your bodyfat measured now to see where your at as well. The trainers at your gym should be able to do this, I'm sure your school has a caliper for this as well, it's not hard to do.
Ok, for the workouts here's the principle -
Work = weight x distance
the more work you do the more calories (fat) you burn.. (dugh)
so if you do crunches for ex
20lbs x .5' = 10lb. ft. per rep
20 being the weight of your head and upper body, and .5' the distance traveled
so if you do 50 crunches you've done 500ft. lb. or Kcal of work
now, if you do squats, (I know you don't want to do these but you kinda have to) with say 100lbs. and you move the squat bar from your shoulders when standing all the way to a foot off the ground then thats about 4' of motion
100x4=400ft. lb. of work, meaning 1 rep of squats with only 100lbs. (not that much for squat) does more good than 50 crunches.
Think about this while your working out, and make sure you actually do a lot of work every time you go.
EXERCISES:
Some of these you won't want to do, but your gonna have to sacrafice if you want a body like that. If you don't know what these are then you can youtube any of them, these are designed to burn the most fat and build the most muscle where it counts. I can't give you weights because I don't know where you're at, when you do the exercise the first time you should find your Ideal weight, the weight you can do 10x without stopping, no more and start with that. Make sure you do three sets of each when you do them.
squats (back, front, and overhead) (one of the most important)
clean & press
snatch
hip thrusts
scissors
renegade dumbbell rows (great for your core)
stb. ball crunches
bench crunches
benchpress
don't do these more than 3x a week each, and make sure you do cardio after every workout, you might need some more good ab exercises as well, make sure you keep your back flat!
Cardio should be around 20min, if you're not overweight now, you need to look up HIT training and do exercises like that.
diet will be very important as well, but I'm not getting into that.
Finally, don't ever compare yourself to people like that, they have millions of dollars that they spend on their bodies to get them to look like that, not to mention the resources they have that we don't, and the photoshop. Set a reasonable goal for yourself and you'll get there.
hope I helped.
Start doing cardio at a gym, or at least start jogging. You need to diet too, I suggest a low carb diet, no sodas or junk food.
You might find what your exercise heart rate is by looking for it on the internet, then jog and keep your heart at the exercise rate. That should get the fat off pretty good. You really can't spot diet, and if you do sit-ups, it just makes your abs stronger but the fat sits on top of it. To get leaner you need to do an aerobic exercise that takes fat off all over. Jogging is best.
hmm. beyonce body your trying to achieve ey? well, all the exercises!! and the booty dance helps a lot too, i guess. but it still varies according to body structure. i mean, there are women who are born to have wide hips and small waste, they grow fat or the go slim, they still have the curves. some are, unluckily, born to have narrow hips, grow fat and the waste widens, go thin, slender but not curvy...but if your caucasian i guess you have wide hips..
cardio workouts to ruduce your over all fat and buy a pilattes ball and do some ab workouts. it is also awesome for an all over body workout to get areally toned body...
Exercise is important, but so is eating right. Sounds like you have a pretty good bikini body as it is - just want to tone up a bit. But there's no reason not to get started enjoying your bikini even while you're toning.
Good luck.