Bikini Body Burn PDF
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© Bikini Body Burn Pty Ltd 2015 1 © Bikini Body Burn Pty Ltd 2015 BROUGHT TO YOU BY POWERED BY 12 Week Guide Nutrition and Workouts © Bikini Body Burn Pty Ltd 2015 Disclaimer & Copyright The content of this 12 Week Guide has been prepared by employees of Starke Fitness Pty Ltd A.C.N 603 394 038 for and on the behalf of Bikini Body Burn Pty Ltd A.C.N 608945 526 (‘Bikini Body Burn’). The information contained within this 12 Week Guide is copyright 2015 to Bikini Body Burn and is intended for use by paying users only. No part of this 12 Week Guide can be sold, broadcast, transmitted or reproduced in any format whatsoever without the express written consent of Bikini Body Burn. That includes, but is not limited to, taking photos of the workouts. Bikini Body Burn provides no warranties or representations (express or implied) as to the accuracy or completeness of the information contained herein. Users are responsible for making their own assessment of the information and should verify the information with their own health care professional. © Bikini Body Burn Pty Ltd 2015 Thank you for supporting Bikini Body Burn This 12 Week Guide is intended to be just that, a guide; it is not a substitute for the advice of a medical or health professional. It has been prepared to cater to a wide audience; it is not intended for a user with a health issue or injury that could be aggravated by exercise, or a user with specific dietary requirements. If you have a specific dietary requirement, Bikini Body Burn recommends that you seek the advice of a dietician prior to following the nutrition guidelines. Bikini Body Burn provides the information contained within this 12 Week Guide on the understanding that Bikini Body Burn and its assigns, agents, officers and employees have no liability to the users for any loss, damage, injury, cost or expense incurred or arising by any person using or relying on the information contained herein. Further, Bikini Body Burn does not assume any risk for a user’s use of the information contained herein. © Bikini Body Burn Pty Ltd 2015 I started Moana Bikini in 2011. Over time it has become more than just a bikini label, it has become a lifestyle. Moana girls are fit, confident, energised and above all else - in love with life. Over the past few years I have received lots of emails asking what I did to keep in shape. On the outside I looked okay, but inside I lacked energy and struggled with my diet. I felt a lot of pressure to look a certain way. I thought eating less and doing a lot of cardio exercise was the way to get that perfect bikini body. I was afraid of lifting weights in case I looked too bulky. I was also confused about what to eat, how could I not be with so many fad diets and pills around! In early 2015, I met Simon from Starke Fitness and started training with him three times a week. Welcome to the Bikini Body Burn 12 Week Guide! © Bikini Body Burn Pty Ltd 2015 To share your journey with me and other Moana girls, upload your pics to Instagram and tag #bikinibodyburn and #moanagirls. Good luck – chase the best version of a Moana girl that you can be! Karina xx Simon educated me about ‘skinny fat’ and explained that lifting weights actually helps you burn fat. He also taught me about eating the right foods in the right quantities. I found myself getting fitter and really looking forward to each training session. I now train with him four times a week and cannot wait for each session! Looking back, I realise that I was eating the wrong foods and wasn’t eating close to enough. After months of training at Starke Fitness and following Simon’s nutrition advice, I am fitter and more confident than ever and happier within myself. I am back to being my Moana girl best! I know that so many other Moana girls are as confused as I used to be. I discussed my concerns with Simon, and after months of planning, Bikini Body Burn was born which resulted in the production of this 12 Week Guide. I am so proud to be a small part of your journey to become a better Moana girl! © Bikini Body Burn Pty Ltd 2015 I am the owner of Starke Fitness, a gym located on the Gold Coast in Australia. I have a diploma in Exercise Science and have been a health and fitness coach for over 15 years (I know, that’s a long time!). I was born in New Zealand and have lived on the Gold Coast since 2008. I am very happily married to Tammi, have the best little girl called Lola Mae and educating people on health and fitness is my lifelong passion; over the years I have been fortunate to help thousands of clients reach their goals. I am proud to call myself Karina’s trainer; she has changed her life and is reaping the benefits. Every session that Karina does, she gives 100% - she is a very hard worker. And like anything in life, results come to those who apply themselves. Congratulations on taking the step to becoming a healthier and fitter version of you! Message from simon owner of starke fitness © Bikini Body Burn Pty Ltd 2015 If not skinny fat, you might be a cardio addict like Sad Sally, or know a Sad Sally. It is my personal mission to educate as many people as possible on the downside of too much cardio and not enough weight training. By buying this 12 Week Guide you have assisted with that mission – thank you! Karina has changed her life by following this 12 Week Guide. Now it’s your turn to change your life. Ready, set, booty! Good luck! Simon This 12 Week Guide is what Karina has been following for months. She has tried and tested all the workouts and followed the nutrition guide – she is proof that this 12 Week Guide works! You might already be slim, but if you aren’t active and healthy I bet that you are what I call ‘skinny fat’. Skinny fat is when you are not overweight and look good in loose fitting clothes, but when in revealing or tighter clothes your lack of lean muscle reveals a shapeless saggy look. If you are skinny fat, there is also more than likely a layer of fat around your organs, which may cause you major health problems. now it’s your turn to change your life © Bikini Body Burn Pty Ltd 2015 are you a Sad Sally? She thought the best way to achieve this was to increase the amount of cardio exercise she had been doing. Sally started running five kilometers four times a week and did an hour on the x-trainer at the gym once a week. She also decreased her calories by eating a lot less than she normally would. At the end of the first week, Sally weighed herself and was very excited to see that she had lost 3 kilos! Yay, she was a happy Sally! So she kept up her cardio workouts and calorie restriction. At the end of the second week, Sally weighed herself and was surprised to see that she had only lost 500 grams. She thought she must not have worked hard enough, so she increased her cardio even more. At the end of the third week, Sally weighed herself and discovered that she had not lost any weight at all. At the end of the fourth week, she also had not lost any more weight. Disheartened and wondering what she was doing wrong after getting such great results at the start, Sally gave up her cardio. At the end of the fifth week, Sally weighed herself out of interest. She was shocked to see that she had put 3.5 kilos back on, even though she had not increased her calorie intake. Her body shape was also ‘softer’, not the leaner look she was hoping for. She was a very Sad Sally. Sally wanted to lose some weight and change her body shape to look good in a bikini. © Bikini Body Burn Pty Ltd 2015 Sally thought that she was doing the right thing, but increasing cardio and restricting calories burnt away her muscle, making her shape look worse. Sally thought she had burnt fat as she had lost weight, but she had actually lost muscle. By burning her muscle she took away her body’s natural ability to burn fat. She stopped losing weight as her body got to a point where it wanted to conserve muscle, as the body needs muscle in order to function. Sally thought that she was doing the right thing because she lost weight in the first week. She wanted to be a fit and happy Sally, but she did not know how to go about achieving her goal. Most girls can relate to Sad Sally’s story. If you are one of those girls, say farewell to feeling sad and hello to a happier, healthier and leaner version of yourself! © Bikini Body Burn Pty Ltd 2015 OVERVIEW OF THE 12 WEEK GUIDE Welcome to the Bikini Body Burn12 Week Guide!! Over 12 weeks you will develop a lifestyle that will have you looking and feeling ahhmazing. Bring. It. On! Health guides generally focus on counting calories. We don’t! We focus on educating you to eat the right type of calories. There are calories from fat, calories from carbohydrates, calories from protein; all have a different nutrient content. Eating 100 grams of carbohydrates will have a different effect on your body than eating 100 grams of protein. We have developed this 12 Week Guide to educate you about what to eat when and to assist you to develop ongoing exercise habits that you can carry on with after the 12 weeks have finished. We established Bikini Body Burn to teach you the steps to change your life! © Bikini Body Burn Pty Ltd 2015 Let’s do this... ready, set, booty! Preparation: everything that you need to do and understand before you start the 12 weeks and The 12 Week GuidE: which has been split into: Ready Phase - weeks 1 - 2: developed to reset where your body draws energy from and to introduce you to the Bikini Body Burn style of workouts. Set Phase - weeks 3 - 6: developed to train your body where to draw energy from and introduce you to strength training. Booty phase - weeks 7 - 12: developed to teach you ongoing and sustainable eating habits and to increase the intensity of the workouts to change the shape of your body. The content has been split into two sections: Preparation 13 How to prepare 14 How to track your progress 17 Record your body measurements 19 Understanding nutrition 21 Protein 22 Carbohydrates 23 Fat 24 Nutrition table 27 Workout information 32 Equipment to workout 35 Walking, jogging, running and sprinting explained 36 Warm up 39 Warm down 40 Exercise dictionary 41 12 week guide 62 Ready phase 63 Nutrition 64 Karina’s meal plan 68 Workouts 69 Set phase 78 Nutrition 79 Karina’s meal plan 80 Workouts 81 Booty phase 97 Nutrition 99 Karina’s meal plan 100 Workouts 101 contents 13 © Bikini Body Burn Pty Ltd 2015 preparation how to prepare understanding nutrition workout information exercise dictionary 14 © Bikini Body Burn Pty Ltd 2015 If you expect to succeed and get great results from this 12 Week Guide, then you will! Which is why it is so important to define what you expect to achieve from the 12 weeks. Set your expectations • • • • • • • • Revisit your expectations throughout the 12 weeks to remind yourself of what you will achieve at the end of the 12 weeks. “you might not always get what you want, but you always get what you expect.” - charles h. spurgeon how to prepare at the end of the 12 weeks i will: 15 © Bikini Body Burn Pty Ltd 2015 Be more confident Feel comfortable in my own skin Have strengthened my body Have improved my all round fitness Have tightened and toned my body Have a better understanding of nutrition and have put that understanding into play to improve my general wellbeing • • • • • • Below were Karina’s expectations at the start of her training. Emphasis on ‘were’ as they are now her reality as she achieved her expectations. at the end of the 12 weeks i will: how to prepare
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