30 Seconds SummaryThe Ultimate Beginner’s Workout for a Bikini Body
- Understand the two primary ways to reshape your body: increasing muscle mass and reducing fat mass.
- Strength training is more effective than cardio for both muscle growth and fat loss, enhancing long-term energy balance and satiety.
- Follow a structured workout program, alternating between Workout A and B, and focus on progressive overload (increasing weight or reps over time).
- Avoid excessive ab workouts to maintain a slim waistline since visible abs depend more on low body fat than muscle size.
- Adopt a high-protein diet featuring unprocessed whole foods to boost fat loss and support muscle growth without needing to count calories.
- Stick to structured meal times with a consistent number of daily meals to better regulate appetite and improve metabolic health.
- Limit liquid calories and prefer fibrous fruits and vegetables for better satiety and nutrient intake.
- Supplements like creatine can be beneficial after workouts but are not essential for significant gains.
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Menno Henselmans
