Get a Bikini Body by Summer

Get a Bikini Body by Summer

Summer always seems to creep up too quickly and then disappear before you even have a chance to fully enjoy it – let alone get in shape for it. Now that autumn has arrived, it can be easy to put off fitness goals in favor of pumpkin-flavored treats and warm, cozy layers of clothing.

Don’t fall for it! Now is the time to work on adopting healthy new habits and slowly but surely building your dream bikini body.

In order to get a bikini body by summer, you’ll need to focus on three key areas: diet, exercise and incorporating sports supplements. Below, you’ll find more information on each beach body component and quick tips on how to successfully integrate them into your everyday life.

The Venus Factor is the first and only weight loss plan designed to dramatically increase female metabolism and bring out the sexy goddess in you by delivering fast, long term, enjoyable fat loss. Find out more HERE

Bikini Body Diet Tips

1) Eat smaller portions more often. Keeping your metabolism firing regularly is a much more effective method of weight loss than trying to crash diet. So instead of the typical three meals we’re used to eating each day – shoot for five or six smaller meals. The portion size should ideally be about half of what you would normally consume and should keep you full for the next two to three hours or until it’s time to eat again.

2) Get lots of lean protein. Protein will keep you feeling full longer and is crucial to helping you build muscle – which will ultimately help you burn more fat. Good sources of lean protein include: fish, poultry, protein powder or even tofu.


3) Incorporate complex carbs and fresh fiber. In addition to lean protein, you’re also going to need carbohydrates for energy and fiber-rich foods for nutrients. Fresh vegetables are usually the best way to do this… and remember: the greener the better. Broccoli, green beans, Brussels sprouts, spinach and kale are all great sources of good carbs and fiber.

4) Say no to simple sugars. These are difficult for your body to break down and will often be absorbed as fat instead. If you absolutely have to sweeten your oatmeal, coffee or anything else, use an artificial sweetener like Stevia extract instead.


5) Drink more water! Hydration is one of the simplest things you can do to look and feel better. Experts maintain that you should drink half an ounce of water for each pound you weigh every single day. So instead of reaching for a snack, substitute a glass of water instead; it can help you feel refreshed and full. If you don’t like drinking plain water, pick up water flavoring products at your local pharmacy or grocery store. These usually contain little to no calories and come in a variety of flavors.

Bikini Body Exercises

Proper nutrition will give you the foundation for a killer bikini body, but you’re also going to need to put some work in in the gym.

1) Incorporate cardio 3-4 times a week. This will help you strengthen your heart, build up your stamina and burn up fat. Of course, you can use cardio equipment like the elliptical or stair mill at the gym. However, there are plenty of other ways to squeeze cardio in if you don’t have a gym membership: brisk walking, running, biking, jump rope or swimming.

Running for cardio

Start out shooting for 20-30 minutes of cardio and then try to work up to a full 45 minutes. Don’t get discouraged if you can’t immediately run for 20 minutes without stopping: listen to your body and take a break when you need to. The most important thing to do is keep trying and challenging yourself. It will get easier!

2) Train within your fat burning zone. By far, this is the most efficient way to exercise. Subtract your age from 220. Then take the number you get, and aim to keep your heart rate within 60-75% of that to melt maximum fat.

3) Integrate weight training. A lot of women think that lifting weights will make them bulky – but this couldn’t be further from the truth.

Weight Training

Testosterone is the chemical compound that makes you bulk and women simply don’t produce enough of that naturally to build big muscles from doing a few light reps.

4) Train a different body part every day. Aim to lift weights three to four times a week. You can split these between legs, back and arms. Start out with three sets of each exercise and stick to 6 -15 reps of each exercise.

5) Work your abdominal muscles every other day. Abs are the most sought-after part of bikini bodies, so many women think they need to do crunches every single day. This isn’t true and can actually lead to serious injury if you don’t give your muscles time to recover in between. Instead, train your abs for 15-20 minutes at the beginning or end of every workout, every other day.

Best Bikini Body Supplements

Remember: there is no magic pill to make you skinny. Supplements shouldn’t be relied on entirely and should only be used to complement a balanced diet and exercise regimen. Here are some of the best supplements to help support your bikini body goals:

#1 Multivitamins

If you struggle with following a balanced diet, make sure you’re taking a multivitamin once or twice a day. This will help ensure that you get the nutrients your body needs, even if you have a cheat day.


#2 Pre-Workout Supplements

If you have a hard time getting up and getting to the gym, try taking a pre-workout supplement 20-30 minutes before your workout. These powders typically contain caffeine, creatine, essential aminos and other key ingredients to give you maximum energy to power through your workout.

#3 Protein Powder

This supplement is a quick and easy way to get one of your small daily meals in. It’s also great to consume immediately after a workout because protein helps promote muscle growth and recovery.

Protein Powder

#4 Fat Burners

If you’re already following a balanced diet and exercising regularly, fat burners can really help kick your metabolism up another notch. There are many different kinds of over-the-counter fat burners available for purchase. To find the one that’s right for you, make sure to do your research, read the warning label and consult with your physician.

The Venus Factor is the first and only weight loss plan designed to dramatically increase female metabolism and bring out the sexy goddess in you by delivering fast, long term, enjoyable fat loss. Find out more HERE

20 thoughts on “Get a Bikini Body by Summer

  1. I have question. I drink a lot of herbal tea such as peppermint and chamomile and also some of the fruity flavours like cranberry and raspberry. I usually add honey as I can’t really drink it without. Are these drinks healthy? I drink plenty of water too by the way.

    Also is stevia better for you than honey?

    Nice article by the way.


    1. Hi Hannah,
      Well it all depends on the cranberry and raspberry flavorings you are consuming – have you checked to see what sugars they contain? Honey is a much healthier choice than refined sugar so I would stick with that ( if possible! ). Stevia is probably ( in my humble opinion ) the best sugar alternative available. 🙂

  2. Another great article. I love the Diet tips and exercise. I see you mention Venus Factor as the only programs design to give females that sexy bikini body but my sister bought this program and quickly found success in 4 months, but she quickly dropped it because and now she’s right back where she started. Myself i will recommend the venus factor for anyone trying to get that sexy bikini body

    1. That sounds pretty typical Cedric, what people don’t understand is that good diet systems take a lifestyle change to work out. Once you give them up and go back to your old ways you’re gonna put those pounds back on!

  3. I found your posts to be full of some great advice.I’m going to try to target an train within my fat burning zone. I had never heard of that..I also need to reduce some of those simple sugars you talked about

    One last thing. Can you use the fat burners without having a daily regiment of exercize?

    1. Hi Debra,
      Fat burners are designed specifically to give you the proper levels of numerous ingredients to support weight loss ( fat burning! ). They also contain high amounts of caffeine in most cases so you have to be careful you do not get worn out. Do you feel you can exercise regularly with this added risk of being worn out?

  4. Good name for your site and anything to do with health, vitality and weight loss has my interest. However, we are at almost opposite ends of the business. I concentrate on retirees and seniors and you on bikini beauties. Your page is good and informative but to me scary, and looks like hard work, which it is. I would like to see a couple of softeners in there so that interested parties think that hey this could be good for me. I know a lot of people need to lose weight but wanting to is a different ball game. Anyway, good site and subject

    1. I have no idea how to respond to that LOL. You say the site or content is hard? Well of course it’s hard – losing weight is no walk in the park! As for including softeners – why? People need to be aware that their health is at risk and do something about it!

      Eat less and move more!

      I’m not here to mother people – I’m here to help them make a lifestyle change for healthier living ( resulting in weight loss! ).

      That’s the strangest comment we’ve had left on this site so far – but thanks for leaving it all the same! 🙂

  5. your article is a very interesting read. Since summer just passed I have a lot of time to invest in my next summer body and want to get a jump start on it. Is artificial sugar good for you? I thought I read somewhere that it wasn’t? I already have a diet that consists of mostly lean meat so I guess I’m ahead of the game in that way. Do you have a brand of pre-workout supplements that you recommend? I have never heard that I should take them.

    1. Hi Merceadez,

      To be honest I wouldn’t recommend artificial sugar on this site – natural sugars ( and natural alternatives ) are the way to go! As far as supplements are concerned I would not really be comfortable in suggesting a brand – we cover them in a few articles on this site so have a read and make your own mind up! 🙂

  6. Hi Chris…I have visited the Calorie Ninja and was blown away by the amount of information you have managed to accrue regarding health and dieting. I particularly loved the unique recipes. They sound great and I am going to try that popcorn cake for sure. Great success to you Chris…job well done, I’d say.

    1. Hey thanks Bonnie – great to hear that you enjoyed your visits so much! Look forward to hearing from you again soon! 🙂

  7. OMG I don’t think I will ever have a bikini body again. Certainly not after having 2 kids. Actually my body is still great, it is just one area… yes this horrible tummy.
    I still get asked if I am pregnant again, hello I had my last kids 2 year ago!
    The truth is though that although I have this bulging stomach I just don’t have the time, energy or inclination to do anything about it!
    If you could give me maybe like a short cheat list on how to do as little as possible to get the most results… well that would be great.

    1. LOL I’m afraid short cheat lists don’t really exist in the lose weight domain Lynne – everything worthwhile takes hard work and dedication! 🙂

  8. I like your information on nutrition and especially the water intake section. I am so guilty of not getting enough water in a days time. I simply forget as odd as that may sound but I am a teacher and sometimes just honestly forget. I was wondering if you have ever used essential oils to aid in weight loss? I have not tried it but have read that they work wonders for cellulite. Overall great read!

    1. No I haven’t Bonnie – but it did come up as a suggestion for an article a couple of months back. Thanks for reminding us about the topic! 🙂

  9. Hey There,
    There is so much useful information in your post! I really like your diet tips. It’s so easy to fall into that cold weather comfort food trap. It is for me anyways. I also found the information about how much water I am supposed to be drinking very helpful. I am definitely not drinking as much as I should.

  10. Hey Chris,

    I think this is some good information on how to lose weight and build lean muscle for the bikini season. That’s pretty much all it’s about when it comes to body sculpting. That might seem easy or complicated but all it takes is some tweaking to the lifestyle.

    I’ve also heard that yoga, pilates and other total body toning exercises are brilliant for shaping up and improving your mood – a bit of a bonus really!

    Overall, you’ll feel and look better if you follow these tips…


    P.S. What do you think is the most important and overlooked factor in weight loss?

    1. Hello Anthony!

      Well I think you’ve touched on the most important factor in modern weight loss – lifestyle! For some reason this is the hardest thing to change for many people. At the end of the day I rarely see people lose weight unless they have actually managed to change their lifestyle first.

      Also you must remember – losing the weight is only half of the battle…keeping it off is a completely new war! 🙂

      Great speaking with you mate!

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