The 3 Week Beach Body SOS

It's still not too late...


By LA Muscle on July 1, 2009 03:52 pm Email.

Ask most women what is more daunting, diving with sharks or climbing Everest? And they will probably reply "Wearing a Bikini on the beach". That’s right; beach season is both enjoyed and dreaded by women the world over. So if you are one of the many women that want to get into shape fast, follow this ‘3 Week Bikini Body SOS Plan’ designed to get you the body you want in 3 weeks.

The Exercise Plan:

This cardiovascular exercise plan has been designed to help attack the fat on your body from all angles. The Low intensity exercise enables the body to oxidise (burn) the optimum amount of fat whilst the High intensity exercise increases the metabolism meaning you burn more calories even at rest. Although the exercises proposed can be performed any time of the day, for maximum fat loss gains ideally they should be done in the morning, since then for the rest of the day your metabolism will be elevated, meaning you continue to burn more calories than you normally would.

*Note: For the exercise regime proposed, you can pick whichever form of cardio you like e.g. cycling, swimming, running, skipping.*


High Intensity Interval Training:

  • Warm up: 5 minutes slow paced
  • 30 seconds fast paced
  • 60 seconds slow paced
  • (repeat 6 times, totalling 9 minutes)
  • Warm Down: 4 minutes slow paced


Low Intensity Training

  • 45 minutes of slow paced cardio (working at 60% of your maximum heart rate)


Rest Day
It’s important to have rest days during the week, simply for recovery. However ensure you don’t over indulge on food since you aren’t doing any exercise so don’t need the extra energy.


High Intensity Interval Training:

  • Warm up: 5 minutes slow paced
  • 30 seconds fast paced
  • 60 seconds slow paced
  • (repeat 6 times, totalling 9 minutes)
  • Warm Down: 4 minutes slow paced


Low Intensity Training:

  • 45 minutes of slow paced cardio (working at 60% of your maximum heart rate)


Low Intensity Training

  • 45 minutes of slow paced cardio (working at 60% of your maximum heart rate)


Rest Day

The Diet Plan:

This diet plan (and meals suggested) has been designed to maximise fat loss, by incorporating:

  • Meals which have the right sorts of fat in them in order to enhance lipolysis (the breaking down of body fat)
  • The right type of carbohydrates (low glycaemic index carbohydrates that contain minimum sugars) this will greatly decrease lipogenesis (the forming of body fat) since not as much hormone will be released into the body
  • The correct blend of fruit and vegetables that will supply the body with precisely the right amount of vitamins and minerals needed to support the body’s metabolism.
  • A mix of proteins with most meals to ensure you feel full and to increase the number of calories you burn when eating (known as the ‘thermic effect of feeding’)

Breakfast options:

  • 2 egg whites & 1 whole scrambled eggs with spinach, mushrooms & black pepper
  • 2 poached eggs on brown bread
  • Sliced lean turkey with a slice of tomato & basil on brown bread
  • Power protein shake: milk, banana, blueberries and two scoops of protein powder

Snack (at roughly 10:00am): Fruit of your choice

Lunch options (at roughly 12:30pm):

  • Brown rice with homemade, lean steak beef chilli with black beans (no added oil)
  • Couscous with grilled vegetables and chicken
  • Tuna and wholegrain pasta salad
  • Wholegrain pasta with chicken, tomato sauce & broccoli
  • Tuna, Broccoli & new potato with mustard dressing

Snack (at roughly 3:00pm): Low fat Greek yoghurt with fruit

Dinner options (at roughly 5:30pm):

  • Smoked mackerel with leafy greens and lemon & olive oil dressing
  • Fresh salad with prawns & chilli
  • Beef steak with chick peas, lemon, coriander & small side salad
  • Grilled Moroccan style salmon & asparagus
  • Chicken stir fry

Snack (at roughly 8:00pm): Houmous and carrot sticks or Peanut butter on crispbreads

Optional Snack (at roughly 10:00pm): Cottage cheese with honey (only if very hungry)

The Supplement Plan:

With only 3 weeks to get into shape, a supplemental routine is advised since it will accelerate any fat loss. However supplements come in many forms and also serve many different purposes, so it really depends on the person’s personal preference and their needs as to which supplement they should choose. So listed below are 2 different supplements and brief description of their affects on the body:

Appetite Suppressor
The supplement Body Beautiful from Femme Slender contains a large dose of the appetite suppressing supplement known as L-Carnitine (250mg per tablet.) Tablets are to be taken 3 times a day just before meals for best results.

Reduce Lipogensis (reduce the storing of fat)
Lastly the supplement Freedom contains a proprietary blend of ingredients that help to minimise the absorption of carbohydrates and starches and it also effectively blocks fat. You can take 2 tablets, 3 times a day (again available from Femme Slender).

Mass Gainer
Explosive Creatine
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Natural supplement to increase alertness and reduce fatigue
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