Planning a late-summer getaway? Show off a hot bod on the sand with this speedy diet and workout plan
If you're lucky enough to be jetting off for some September sunshine, we've got everything you need to ensure your bikini body is ready to wow! Just a week to go? No problem! This seven-day plan will see you shift fat, reduce water retention and bloating, and flatten your tum - all in time for take off! Watch out sunshine, we're coming to get you!
How it works
This seven-day food plan is designed to shift fat by creating a calorie deficit of about 500 calories a day. The average woman needs 2,100 calories a day just to maintain her weight – this plan is around 1,600 calories, so you’re ‘saving’ 500 calories a day. That may not sound enough to get you looking fab in your swimsuit, but thanks to the low-GI carbs you’ll have plenty of energy to burn even more calories as you work out, while the diuretic foods will help to reduce bloat and water retention, pep up a sluggish digestive system, and flatten your tummy.
Add in our high-intensity cardio and toning fitness plan and you’ll be in great shape to enjoy the summer sun!
DAY 1
Food
Breakfast: 2 eggs, scrambled, with 1 thin slice wholemeal toast (no butter)
Morning snack: 1 apple, 6 almonds.
Lunch: 1 baked salmon fillet on mixed leaves with 2 teaspoons oil/vinegar dressing and 1 wholemeal roll, no butter
Afternoon snack: 1 low-fat yoghurt with ½ pack of blueberries
Dinner: Chicken tikka masala made with 1 skinless chicken breast, spices and 3 tablespoons fat-free Greek yoghurt. Serve with 1 cup cooked brown rice
Workout
Workout
Beginner: Interval training. On the treadmill, 2 mins work (85%)/1 min recovery (65%) x 10. Plus 3-4 upper body, lower body and core exercises from page 74
Intermediate: Interval training. On the treadmill, 2.5 mins work (85%)/1 min recovery (70%) x 10. Plus 5-6 upper body, lower body and core exercises from page 74
Advanced: Interval training. On the treadmill, 3 mins work (90%)/1 min recovery (70%) x 10. Plus 7-8 upper body, lower body and core exercises from page 74
DAY 2
Food
Breakfast: 1 Weetabix with ½ pack strawberries, 2 tablespoons fat-free Greek yoghurt and a drizzle of agave nectar or honey
Breakfast: 1 Weetabix with ½ pack strawberries, 2 tablespoons fat-free Greek yoghurt and a drizzle of agave nectar or honey
Morning snack: 2 sticks celery with 2 tablespoons low-fat cottage cheese
Lunch: Small baked sweet potato with ratatouille and 25g crumbled feta cheese
Afternoon snack: 2 satsumas, 2 Brazil nuts
Dinner: Pork stir-fry made with 100g lean pork, and a handful each of sugar snap peas and baby sweetcorn. Toss through a simple sauce: mix together some soya sauce, ginger, garlic and chilli in equal quantities. Serve with 1 cup cooked wholemeal noodles
Workout
Beginner: Rest day
Intermediate: Rest day
Advanced: Any cardio, 1 hour (80%)
DAY 3
Food
Breakfast: Porridge made with 40g rolled oats, 275ml skimmed milk, 25g raisins and 2 teaspoons agave nectar or honey
Breakfast: Porridge made with 40g rolled oats, 275ml skimmed milk, 25g raisins and 2 teaspoons agave nectar or honey
Morning snack: 1 slice melon chopped and wrapped in 2 slices prosciutto (fat trimmed off)
Lunch: ½ carton bacon and lentil soup
Afternoon snack: 1 pear, 25g cheese
Dinner: Quorn Bolognese with 100g Quorn and 1 cup cooked wholemeal spaghetti
Workout
Beginner: Any cardio, 30 min (75%). Plus 3-4 moves from page 74
Intermediate: Interval training. Bike, 30 secs work (100%)/20 secs recovery (65%) x 10. Plus 5-6 moves from page 74
Advanced: Interval training. Bike, 20 secs work (100%)/10 secs recovery (75%) x 12. Plus 7-8 moves from page 74
DAY 4
Food
Breakfast: French toast made with 1 slice wholemeal bread, 1 egg, 1 tablespoon skimmed milk and pinch of cinnamon, served with ½ carton berries
Breakfast: French toast made with 1 slice wholemeal bread, 1 egg, 1 tablespoon skimmed milk and pinch of cinnamon, served with ½ carton berries
Morning snack: 1 cup instant miso soup
Lunch: Chicken and avocado wrap made with 1 wholemeal tortilla, 1 skinless chicken breast and ½ avocado. And add 1 teaspoon oil/vinegar dressing.
Afternoon snack: 1 small bunch grapes, 1 Babybell lite
Dinner: 1 skinless cod fillet, baked, served with steamed spinach and carrots
Workout
Beginner: Rest day
Intermediate: Walk 1 hour (plus incidental walking)
Advanced: Rest day
DAY 5
Food
Breakfast: Beans on toast with 1 small can low-sugar baked beans and 1 slice wholemeal toast
Breakfast: Beans on toast with 1 small can low-sugar baked beans and 1 slice wholemeal toast
Morning snack: 2 carrots with homemade tzatziki, (fat-free Greek yoghurt, mint and cucumber)
Lunch: One can tuna in spring water, 1 boiled egg, ½ can anchovies, drained and blotted, salad leaves and 2 teaspoons oil/vinegar dressing
Afternoon snack: 2 oatcakes, 1 slice lean ham and mustard
Dinner: Tiger prawn kebabs and quinoa tablouleh. Six prawns marinated in garlic, herbs and lemon juice, served with 1 cup quinoa
Workout
Beginner: Interval training. Bike, 30 secs work (100%)/30 secs recovery (65%) x 10. Plus 3-4 moves from page 74
Intermediate: Interval training. Any cardio, 3 mins work (80%)/1 min recovery (70%) x 8. Plus 5-6 moves from page 74
Advanced: Interval training. Any cardio, 3 mins work (90%)/1 min recovery (70%) x 10. Plus 7-8 moves from page 74
DAY 6
Food
Breakfast: American pancakes made with 1 egg, 30g ½ white, ½ wholemeal flour, 150ml skimmed milk. Serve with ½ pack blueberries
Breakfast: American pancakes made with 1 egg, 30g ½ white, ½ wholemeal flour, 150ml skimmed milk. Serve with ½ pack blueberries
Morning snack: 1 apple, 6 almonds
Lunch: ½ carton pea and ham soup
Afternoon snack: 2 squares dark chocolate
Dinner: Grilled 100g lean steak with a sauce made from tomatoes, courgettes and onion, with 1 cup cooked brown rice
Workout
Beginner: Rest day
Intermediate: Rest day
Advanced: Any cardio, 1 hour (80%)
DAY 7
Food
Breakfast: 1 English muffin, toasted, split and spread with 2 teaspoons peanut butter
Breakfast: 1 English muffin, toasted, split and spread with 2 teaspoons peanut butter
Morning snack: 2 celery sticks, 2 tablespoons cottage cheese
Lunch: 1 baked sweet potato with vegetarian chilli
Afternoon snack: 1 pear, 6 walnut halves
Dinner: Stuffed pepper, made with 1 pepper cored and filled with a mixture of 1 chopped tomato, 1 slice wholemeal bread, crumbed, 1 beaten egg and 50g feta cheese
Workout
Beginner: Any cardio, 30 mins (75%)
Intermediate: Any cardio, 40 mins (80%)
Advanced: Rest day
Interval training decoded Use the percentages listed in the workouts for your level to guide your energy expenditure as you train. Think of 100 per cent as your maximum effort, 75 per cent as a moderate, steady state and 65 per cent as being active rest.
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