The Bikini Body programs objective is to build lean muscle mass while burning more calories for an overall increase in strength and a decrease in fat.
Get ready to work hard, train smart, and achieve a dream lean body. The program has everything you need to burn fat, sculpt muscle, and get fit. The Total Transformation E-Book that comes free with this progam includes a full lifestyle guide, nutrition plan, supplement guide, macronutrient calculator, recordable meaurments log, recipes, plus The 6-Pack Secret. Start getting leaner and stronger today with Bikini Body!
Go: Phase 1: Build the Foundation
The first phase of any resistance training program should build the foundation of strength, endurance, and the integrity of joints and other structures. Phase one focuses on circuit training, providing both a muscular and aerobic training benefit. As you finish the first set of exercise one, move immediately to the next exercise, and so forth until all exercises are complete. Rest 60 seconds and repeat circuit for remaining sets. Use a moderate weight that you can lift with little discomfort.
Phase 2: Hypertrophy
Once you build the foundation, you can challenge the muscles to grow. Hypertrophy is the term used to describe an increase in the size of a muscle. This is the phase that people quickly turn to when wanting to improve their physique. Many studies have shown that the eight- to 12-repetition range helps build the greatest amount of muscle mass along with producing the highest levels of growth hormone, a hormone that keeps the body young, vibrant, and healthy and fosters lean muscle growth. Use a challenging weight that makes every last repetition difficult. Unlike the foundation phase, you complete all sets of the first exercise before moving on to the second exercise, and so on.