Bikini Bod 12 Week Trainer

Bikini Bod is a 12 week trainer that I custom developed to help girls get ready for bikini season. This program was developed based on three phases: Muscle Building, Muscle Sculpting and Fat Burning. Each phase is composed of different workouts which use different techniques to help you get that bikini body you have been striving for. When the 3 phases are done in sequence they allow you to build lean muscle and shed away fat. The program is 12 weeks long and comes with a sample meal plan template to follow throughout the three phases. I provide you with a formula to calculate the calories you will require in each phase, along with the macro breakdowns you will need to consume in each of the 3 phases. The program also comes with a huge clean eating exchange list, so you can customize the meal plan to suit your food preferences.

Here is a blurb

Hi everyone and welcome to your 12 week BIKINI BODY trainer. Most of you know me from Instagram as @emiliahogan. In real life I am a 19 year old Canadian studying in a 4 year nutrition program to become a registered dietician (RD). I am currently a NESTA Certified Nutrition Fitness Coach and I am hoping to pursue my Personal Trainers license. Most of you know my story- I have gained over 25 pounds in about a year and have been devoting myself to fitness and nutrition ever since. I created this program because I see a lot of girls not understanding how to properly build muscle or lose fat and they get into a dangerous cycle of doing hours of cardio on 900 calories a day. I am here to help you transform your body and ultimately your lifestyle. Let’s get this straight right now- this is NOT a diet plan, you will NOT loose 5 pounds a week. If that is what you are looking for this plan is not for you. This plan is for hard working and motivated individuals who are looking to lose fat and build muscle the healthy way and maintain it throughout their life. Quick very low calorie diets and hours of cardio will not get you looking fit and healthy, trust me I know from experience.

I promise you that if you give this program 100% dedication you WILL see the results you are hoping to achieve. No complaining, no excuses, just DO IT and in 12 weeks you will see a whole new person staring back at you in the mirror.

I am currently offering this program at a reduced rate of only $9.99. That's right! For only $9.99 you 3 phases of workouts, a sample meal plan template, proper calorie and macronutrient guidance, a huge clean eating list and the body you have always dreamed of!

FAQS

1. Is this program for beginners?
Yes, this program is great from anyone from beginners to the more advanced. I explain to you all the terms you will need to know- supersetting, active rests, plyometrics, dropsetting, trisets, etc.

2. I am celiac, vegan,vegetarian, lactose intolerant, etc. Can I follow the meal plan?
Yes, the meal plan template was formulated so that you are able to substitute foods in that meet your dietary needs and food preferences. Using the clean eating exchange list I provide, it clearly explains the amounts and types foods that can be exchanged for one another.

3. Can this workout be done at home?
Yes or no. If you have an extensive home gym with a leg extension machine  a bench, dumbbells, barbells and a leg press... then yes. Unless you want to google alternative exercises, then this 12 week trainer is best for those who have access to a full gym.

4. Is this a customized plan?
No, this plan was developed with ALL girls in mind. This 12 week trainer is targeted at all those who are looking to loose fat and build lean muscle. I do not provide coaching with this plan! :)

5. I am not looking to loose weight, I want to gain/maintain my weight. Can I still follow this plan?
Yep, although I do suggest skipping phase 3 (fat burning stage) and repeating stage 1 and 2. Your calorie needs will also be different, however I explain this all in the program package!

6. What exactly is this program about?
The first phase is a muscle building stage. You will be completing a lower rep range and lifting as heavy as possible (THIS IS KEY). Cardio will be limited to HITT cardio a few times a week and you will be consuming X level calories in order to begin losing fat, while still building lean muscle. Please do not quit if you do not see the scale dropping in the 1-4 weeks. This phase is all about building muscle, fat loss will be coming in phase 2 and 3 so get ready!

The second phase is a muscle sculpting phase. In weeks 4-8 you will be doing higher rep ranges, drop sets to failure, plyometrics and supersets to really burn all the fat off all the muscle you have been building. This stage is still targeted at   muscle development, but we are starting to now transition into fat loss territory! Moderate cardio will be increased to 4 days a week for 30 minutes immediately after your training. In these 4-8 weeks you will begin to see the scale dropping and your measurements shrinking. Calories will be consumed at X below maintenance  so that the precious muscle that you built  will not be broken down, but fat loss can still occur. 

Phase 3 is probably the most intense and exciting- The Fat Burning Stage! Weeks 8-10 are all about active rests, plyometrics, trisets, supersets, dropsets! Then in the last 2 weeks we are focusing on circuit style training to burn as many calories as possible! We are going to be torching the fat right off of you. Calories in this stage will be X below maintenance and you will begin carb cycling to help burn even more fat and look lean and toned!

7. I don't know how to do a certain exercise.

 All exercises listed can be found with a detailed explanation and video guide on www.bodybuilding.com

8. Disclaimer: 

I am not a RD or personal trainer. I am a certified NESTA Nutrition Fitness Coach. All workouts and nutrition meals are purely developed via my own research and what I have learned. Please consult your doctor before starting any new fitness or nutrition program.

9. Sample Workout from Phase 1:

Day 2: Legs, Quads and Calves

Exercise	Rep	Sets	Notes
Squats (Wide Stance)	15/12/12/10	4	First set is warm-up set (use low weight)
Leg Press (Wide Stance)	12/12/10	3	Press from heels
Leg Extensions	15/12/10	3	Flex at top of exercise
Walking Barbell Lunges	12/10/10	3	(Reps per leg)
Standing Calf Raises	12/10/10	3	Flex at top of motion
Seated Calf Raises	12/10/10	3	Flex at top; 1 set toes pointed forward, 1 set toes pointed outwards, 1 set toes pointed inwards
Calves on Leg Press	12/10/10	3	Flex at top

10. How do I sign up?
Please create a Paypal account and pay below OR you an do an ebank transfer to emiliahogan@hotmail.com