How to get a bikini body in just TWO days
WORRIED you’ve left it too late to get in shape for the beach?
Fear not. Our two day bikini busting plan can give you great results in just 48 hours.
The Sun teamed up with celebrity fitness trainer Nicki Waterman, who said: “If you follow this plan you really can make a difference to the way you look in just two days.
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“We’ve all done it — booked a beach holiday months in advance and
simultaneously made a pact with ourselves to hit the gym and ditch the biscuits; only to end up frantically working late in the office in the
run-up to departure, bikini diet and exercise regime not even started.
“But there’s no need to do a Nigella and start frantically googling burkinis.
Our quick and simple Fasting Plan can hone a flatter stomach in 48 hours, while our Fitness Fasting Workout will buff you into bikini-ready shape – however late you’ve left it.”
THE FASTING DIET
Our two-day detox diet is not about starvation and banning all caffeine.
Instead, we are filling your day with specifically selected foods that will
bolster various of your detoxing organs, helping our bodies to cleanse
themselves from the inside out.
Although we don’t ban coffee and tea, we do suggest that you cut your usual intake in half, mostly so that you can give your nervous system a rest and encourage a good night of restoring sleep without triggering caffeine withdrawal headaches.
We also suggest using herbal teas and drinking plenty of water over the next 48 hours. Ginger and lemon tea is invigorating at the beginning of the day while chamomile tea is great for helping you to relax at the end of the day.
It is also important to keep your portion sizes sensible and to eat slowly.
Research shows that the more slowly you eat and the more times you chew, the less food you need to eat at each meal.
While we don’t want or suggest that you will shed something ridiculous like a stone in two days, we do recognise that most people want to see a loss on the scales after a two-day detox.
Following our meal plan and eating slowly will certainly help to achieve this.
With the reduction in calories combined with the deliberate lowering of salt in your daily meals and snacks plus exercise, it is more than likely that 2 — 3 pound losses will be easily achieved over this time.
Day one
Breakfast: Berry Smoothie
Make a berry smoothie using frozen or fresh raspberries, strawberries and or blackberries and blueberries. Blend 100g of berries with 200ml of skimmed milk and 100g natural low fat yoghurt and a banana. Pour over crushed ice and serve.
* Berries are great for a super nutrient called ellagic acid, which scientists believe helps the liver to produce more detoxing enzymes that help to remove toxins while bananas give us a special type of fibre called ‘fructo-oligosaccharides’ a type of fibre which feed ‘good’ bacteria in the gut and speed up pollutants being removed from our bodies in the stools.
Mid-am: Pear and apple fruit salad
Wash and then chop up and mix together a pear and an apple.
* Pears and apples are both good for soluble fibre, which helps to control blood sugar levels to keep you feeling balanced and full until lunchtime and also grab onto toxins in the gut and carry them safely out of our bodies.
Lunch: Avocado wholemeal sandwich
Make a sandwich using wholemeal bread and a small avocado, mashed with a splash of balsamic vinegar and some freshly ground black pepper.
* The fibre in the bread helps your digestion while the avocado contains plant compounds called beta sitosterols that grab hold of bad cholesterol, helping to lower levels in your blood.
Mid-pm: Almonds
Have a handful of almonds with their brown skins, about 30g in total.
* These are great for fibre along with vitamin E. The fibrous skin helps to reduce the amount of fat (and therefore calories) you absorb from the nuts but they still help to keep you feeling full and resisting the need to tuck into biscuits and caked to get you through the afternoon ahead.
Dinner: Orange, watercress and Brazil nut salad with mozzarella cheese
Make up a big salad using one large orange, a generous bunch of watercress, two Brazil nuts and 50g of mozzarella cheese. Eat with two oat cakes.
* The orange is great for vitamin C, which helps to bolster the antioxidant levels in the linings of the lungs, giving protection against inhaled pollutants. Meanwhile watercress is bursting with a super nutrient known as ‘PEITC’. This bitter-tasting plant compound again helps to combat pollutants breathed in through the air. Brazil nuts are great for selenium, which boosts antioxidant action in the lungs and helps protect against pollutants in atmosphere.
Day two
Breakfast: Carrot juice
Have a tall, 300ml glass of chilled carrot juice. Follow this with a bowl of porridge using 40g of oats and 200ml of skimmed milk.
* The carrots are rich in beta-carotene, an orange coloured super nutrient
that collects under your skin and helps to protect it from the sun’s damaging rays while the oats are rich in cholesterol lowering beta glucan, to help keep levels down in your blood.
Mid-am: Cranberry juice and peanuts
200ml glass of sugar-free cranberry juice and 30g peanuts
* Having 200ml of cranberry juice daily has been shown to coat the lining of the urinary tract with tannins, which act like a non-stick coating helping to stop the attachment of bacteria and reducing infections. A healthy urinary system improves its detoxing capabilities. The iron in the peanuts helps to bolster energy levels during your detox.
Lunch: Salmon and celery salad
Grill 150g of salmon or use canned salmon and serve with a big salad of chopped celery.
* Salmon is bursting with omega 3 oils that help to thin our blood and keep it flowing well and delivering nutrients and oxygen to continue the whole-body
detox, while celery contains apiin and other super nutrients that are
believed to help to cleanse the kidneys through their diuretic properties.
Mid-pm: Green tea and 0% fat Greek yoghurt
* Green tea is rich in super nutrients believed to speed up the metabolism slightly while Greek yoghurt is good for protein, needed to help repair and replenish body cells during detoxing. It also helps keep you feeling full to avoid mid afternoon munchies.
Dinner: Omelette with chicory and alfalfa sprouts
Make an omelette using two eggs and a splash of milk with some black pepper.
Serve with a big salad made from chicory and alfalfa sprouts.
* Chicory like bananas are rich in ‘fructo-oligosaccharides’ while alfalfa sprouts are good for the super nutrients known as saponins, which lock onto bad cholesterol and toxins in the digestive system and also carry them our of harms way from the body in the stools.
THE FITNESS FASTING WORKOUT
HERE, Nicki Waterman shows you some simple exercises to help kick-start a healthier you.
Nicki says: “OK, you can’t fit a six-week regime into 48 hours, but you can boost your body confidence. Do these targeted moves each morning, adding 90 seconds of cardio (step-ups, jumping jacks or skipping) between moves as noted – you’ll feel tauter and they’ll boost your metabolism, so you’ll burn calories even lying by the pool.”
SQUAT JUMPS: Sends lactic acid to your thighs to burn off that wobble.
First do 90 seconds of cardio.
Start with your feet roughly shoulder-width apart. Keeping your body as upright as possible, lower your body as far as you can until your thighs are at least parallel to the floor. Your weight should be on your heels
throughout this exercise, and your knees should remain over your toes when you’re lowering your body. From the bottom position, drive yourself off the floor, exploding into the air. Land and repeat. This is one rep, aim for 20.
TRICEP DIPS: Disguises bingo wings by giving the appearance of firm
upper arms.
First, do 90 seconds of cardio.
Grab a chair, sit on the edge with your hands holding the seat next to your hips. Edge your bottom off the seat, supporting your weight on your hands, with your legs straight, feet on the floor. Bend your elbows, lowering your bum as far as possible to the floor. Rise back up. This is one rep, aim for 20.
GLUTE BRIDGE: Pulls in your bum and tum – what’s not to love?
First, do 90 seconds of cardio Lying on your back, bend your knees and place your feet flat on the floor. Pushing through your feet, lift your hips up as high as you can and then slowly lower them back down – this is one rep. Aim for 20 reps.
FLUTTER KICK: A real core blaster to pull in your tummy muscles.
First do 90 seconds of cardio Lie on your back with your legs straight and your feet raised a little off the floor, hands placed under your bottom for support.
As fast as you can, kick your feet up and down without touching the floor, keeping your legs straight.
Raising and lowering each leg once, counts as one rep. Do two sets of 15.
WAIST WHITTLER: Will whittle away your love handles
Sit on the floor with your legs together, knees bent. Hold a small weight in both hands (half litre bottle of water will do) and extend it directly in front of you keep your arms straight and lean back slightly. Keeping your body and tummy as still and as tight as possible, rotate the weight from side to side. When you return to centre, that’s a rep. Aim for 20 reps.
PRESS-UP TO PLANK: This kicks all the boxes toning up your chest,
stomach, arms and shoulder muscles.
First do 90 seconds of cardio.
Get into a press-up position on the floor, but instead of being on your hands, support your weight on your forearms.
Your hips, shoulders, and head should form a straight line.
Keeping your core tight and your hips neutral, move your right hand into a standard press-up position and then do the same with your left hand.
(At this point you’ll be in the same position you would be in at the top of a
press-up.)
Return to the starting position by lowering onto your right forearm sides, rising onto your left hand next, then your right, then back to your left elbow, and then returning back to the start position.
Aim for 20 reps.
ON BOTH DAYS GET OUT THERE AND WALK
The exercise in the fresh air will help your feel healthier and more energetic. To turn your walk into a workout, try the following tips:
(a) Lengthen your stride and quicken your pace to increase your calorie expenditure and enhance the toning effects.
(b) Try interval training, where you walk at a fast pace for say, 400 metres, then slow down for the next 200 metres. Repeat as many times as you find comfortable.
(c) Hill-walking tones your bottom and thighs and helps train your body to use oxygen more efficiently.
NB: It may only be walking, but it’s still important to stretch before and after.
Click here for our full Sun Diets package, which includes:
*Loads more amazing real-life stories, tips and inspiration