Bikini Body Workout Plan

Ling12We usually start thinking about getting ready for the beach when the weather warms and the summer months get closer. Women are ready to get their bikini body so they can walk on the sand with confidence. Ladies, hopefully this article can help you if that’s your goal.

Let’s first dispel a few myths you may believe in regards to getting your figure in bikini condition:

Myth #1: Doing cardiovascular training or aerobics is the key to losing fat.

Stair climber machines and treadmills can have their place in your overall training program, but this should not be your primary strategy for body transformation. Resistance training should be the key instead. Lifting weights is a much more efficient strategy for building a lean, feminine body (more on that later).

Myth #2: “Fat burning” supplements are helpful.

The supplement industry markets all kinds of pills that are supposed to help you lose fat. But most of the time these “fat burners” are nothing more than caffeine tablets. Caffeine does tend to blunt the appetite and can even help with lipolysis (breakdown of fat). But you would do just as well taking generic caffeine pills or having some black coffee.

Myth #3: Abdominal training is the key to a flat, bikini-ready stomach.

You’ll also see a lot of advertisements for exercises that promise to give a flat stomach or even visible abdominal muscles. Abdominal training is useful, but your overall body fat level is the most important factor in how your belly looks. You’ll need a comprehensive workout and diet plan in order to achieve this look.

Now that I’ve dispelled the myths let’s look at some solid strategies for a bikini body.

Bikini Body Strategy #1: Diet

No matter how hard you train you won’t see results (fat loss) without getting your diet in order. One of the first keys is to eliminate all liquid calories (sweet drinks) with the exception of skin milk. It’s fine if you want to use diet

Jen Ferruggia
Jen Ferruggia

drinks (they are harmless, despite the hysteria you see online). The next key is to increase your intake of lean protein like fish and chicken. Protein helps you to feel full and builds muscle. Try to eat about .75 grams to a gram of protein per pound of body weight. You don’t have to eliminate carbohydrates, but cut back on them as needed to hit your daily caloric intake. Most trainees find that they have an easier time getting leaner on low to moderate carbs.

Speaking of calories: maintenance level calorie intake is usually about 15 calories per pound of body weight daily.   Most trainees will see pretty good weight loss at 10-12 calories per pound of body weight daily.

Keep something else in mind here: there is more than one effective approach to diet. Any of them work as long as you can stay in a calorie deficit long enough to achieve the weight loss you want.

Bikini Body Strategy #2: Resistance Training

As I’ve mentioned, training with weights is the key to transforming your body. It burns calories and builds muscle, giving you curves in all the right places. Here are just a few exercises you should include for different body parts:

Hips/thighs: squats and lunges are great for shaping your legs and building your gluteus maximus. You can also include variations like goblet squats. Hip thrusts are great for doing some extra work on building/shaping your butt.


Chest: Dumbbell bench press or push-ups train both the chest and triceps.   You can do the standard barbell bench press, but I have found that female trainees do a little better with the dumbbell variation (the barbell can be painful when it rests on a woman’s chest).

Shoulders: Overhead press (barbell or dumbbell) trains the shoulders and triceps. You can add lateral raises if you want to do extra work on them.

Back: Pulling motions help you shape your back and there are several variations to choose from: barbell rows, dumbbell rows, lateral pulls, etc.

Arms: Any type of curling motion will train your biceps, while tricep push-downs and kick-backs will train the back part of your arm.

Abdominal: Planks are an excellent exercise to train the abdominal muscles. Crunches are simple but effective movement.

Bikini Body Strategy #3 Cardiovascular Training

Cardiovascular workouts can be added to your weight training to maximize your results in the gym. You can either do it after you lift weights or on days that you don’t do resistance training. Intensive, interval-type training or traditional cardio (treadmill, elliptical, etc.) both have their merits. Interval training is time efficient and burns calories in less time. More traditional cardio can be done when you have less energy. It’s more of a personal preference, and regardless of what you may have heard, either one can be very helpful.

Wrapping it Up:

How long will it take for you to be ready to wear your swimsuit? That depends on several factors. You may just need to drop a few pounds or you may have significant weight to lose. Regardless of where you are starting, these tried-and-true steps should help you achieve your desired look if you consistently stick with it.

Those are the basics. I’d highly recommend you check out Jen Ferruggia’s workout/diet program if you want a more complete, step-by-step guide to getting your body summer-ready.  Check out this bikini body program review if you’d like more detailed information on her plan

No Nonsense Muscle Building 2.0 Review


I first started writing articles on this blog back in 2008. I had a pretty “successful” (well-read) personal blog and I decided to share a few things I had learned from about 20 years of training. I was still learning about blogging, and I also discovered that I had more to learn about building muscle and losing fat.

Anyway, I didn’t start fitness blogging with any real aspiration of it becoming profitable. I just wanted to share a few tips and steer people away from some of the scams (over-hyped supplements, etc.).

Vince Delmonte


Somewhere along the way I encountered Vince Delmonte. He had made a remarkable transformation from skinny long-distance runner to having a pretty good physique and he’d done it in a fairly short period of time. This transformation led him to the creation of his highly successful program called No Nonsense Muscle Building (NNMB) around 2006. I had a chance to review it and it looked like something I could promote: a well-designed nutrition and training program. It was one of my best sellers for a few years and it also had a low refund request rate.

Vince has come a long way since then. He has earned his IBFF pro card and has been involved with some of the best minds in the fitness industry. He has continued to develop both his physique and his understanding of hypertrophy (building muscle).

No Nonsense Muscle Building 2.0: an Upgrade

It’s been about a decade since the first version of NNMB, so an upgrade is long overdue. Vince has really gone out of his way to make No Nonsense Muscle Building 2.0 truly special.

One of the concepts in this new version is fiber type training. I’ll explain this a little bit further. As you probably know, human muscle is composed of two basic types: slow twitch (type 1) and fast twitch (type 2). There are also sub-types but we won’t get into that for this article. Slow twitch fibers help athletes with endurance sports like marathons–they fire more slowly than fast twitch fibers and fatigue more slowly. Fast twitch fibers are just the opposite: they fire more quickly and are better at producing speed, strength and power.

All of us are born with a certain percentage of each fibers–it’s genetic. It may explain (in part, at least) why one tribe from Kenya produces the world’s best runners. It also explains why some guys seem to be able to grow just by walking past the weight room.

We can’t do anything about our genetics, but we can adjust our training to make the most of what we have. That’s one aspect Vince addresses in this new program. I think you’ll find that he includes some very effective (and challenging) training techniques.

Like the previous version, Vince also has components that explain the importance of nutrition. As I have said in other articles, I think new trainees rarely put enough effort into their eating plan, as if the body can grow muscle without adequate protein, carbohydrates, and overall calories.


Overall I think No Nonsense Muscle Building 2.0 would be a great investment for beginner trainees who want a comprehensive guide to those all-important first few months of training. The basic package is 47$ and there are additional products you can buy if you want (optional). I think this is an excellent value that would save a beginner a lot of time by helping him stick to efficient ways of training (ways that actually work).

You can CLICK HERE if you’d like to take an online quiz to learn your fiber type.

I would also encourage you to check out my complete program review (describing individual components, etc.) if you’d like a more thorough evaluation of No Nonsense Muscle Building 2.0.

Muscle Building Mistakes

Olympic Barbell
A lot of guys struggle to put on muscle mass. They want get bigger and stronger, but they end up getting frustrated. I’ll explain a few of the biggest mistakes skinny guys make and why these should be avoided:

Trying to duplicate the training methods in bodybuilding magazines. This is the wrong approach for several reasons. First of all, most of the bodybuilders you see in magazines do not have typical genetics. They are already genetically gifted and would grow no matter what they did in the weight room. But there’s something even more important to consider: the vast majority of professional bodybuilders use anabolic steroids and very high doses of them. Steroids are complete game changers that affect every single aspect of muscle building—especially the way someone should train. To summarize, it is a big mistake to try to train six days a week like what you may see in the bodybuilding magazines.

Here’s something else you should know: most bodybuilding magazines are owned by supplement companies. This is why you see so many adds, even though the supplements probably have little to do with the muscles you see in the pictures.  Even the more independent magazines and/or websites rely heavily on sponsorship money from supplement companies.

This leads to another wrong strategy: spending too much time and money on supplements. Many young trainees will go out and spend hundreds of dollars on supplements, believing they will help them get bigger and stronger. The truth is almost all supplements don’t work and are a complete waste of time and money. There are a few that are worthwhile (like creatine monohydrate), but at least 95% of the stuff that’s out there will only drain your wallet.

Another mistake skinny guys make is to not rest enough. If you want to gain muscle you need to be sure to get enough sleep every night. Sleep is good for your testosterone levels, and it also helps your muscles recover. I know this is not always possible, but don’t complain about your lack of gains in the gym if you are up every night partying.

Young trainees also spend too much time on the wrong exercises. It’s OK to do a few isolation exercises, but most of your muscle will be built with basic, compound movements (squat, deadlift, etc.) This is where most of your time and effort should be spent if you are trying to get bigger and stronger. Get stronger in the basic lifts and you’ll end up putting on mass—that’s the bottom line.

I’d recommend Vince Delmonte’s No Nonsense Muscle Building 2.0 if you want to avoid some of these mistakes and get a complete, step-by-step guide for building muscle.  This program will show you how to put on that first 20 to 30 pounds of mass.  There’s no need to waste time on ineffective methods when you can follow Vince Delmonte’s blueprint for body transformation.  I think you’ll find that investing in training and nutritional knowledge is a much better use of your hard-earned money than most supplements.

Women and Exercise Programming

Women usually start working out because they want a toned body. They want a flat stomach, lean arms and legs, and a firm rear end. This look is possible if you follow some simple strategies.

I’d first advise female trainees to start resistance training, also known as lifting weights. You might be concerned about this, believing that it will make you big and bulky. But the typical woman does not need to worry about looking like a linebacker. The truth is that women simply don’t have the right hormones for building size and strength like men do. Their levels of testosterone are significantly lower than men.

Why do some female bodybuilders look like the She-Hulk? It’s usually because they have used anabolic steroids, which are synthetic forms of testosterone or other hormones. That’s why some of them are masculine in appearance and even have low voices–years of using these drugs has changed their basic physiology. But there’s no need to worry about looking like this.

The truth is that the average female trainee will get incredible, desirable results from weight training. Just do a Google search of bikini models or fitness models and you’ll see the kind of feminine body that weightlifting will produce. You can also check out the women who compete in sports like Crossfit or even mixed martial arts. You can be sure all of these women use some form of resistance training to get in the phenomenal shape you see.

Should women train exactly like men? Yes and no. Women can do many of the same exercises men do, like squats, deadlift, etc. But women tend to have more slow-twitch muscle fibers than men, which is why many of them enjoy doing aerobic training. It also means they will probably see good results from doing a slightly higher rep range than what men do. Female trainees may also want to consider doing full body workouts (instead of body part splits) in order to train their entire body and burn the maximum amount of calories with each workout.

There are two more strategies that females should consider when setting up their training. Circuit training involves doing several exercises in a row with a limited rest time in between each set. This is an excellent way of getting the benefits of weight training and burning fat. Another strategy is to do non-competing supersets, meaning you train different muscle groups with limited rest in between sets.

jenweightCardiovascular exercise is another important component that women should add to their training. Some trainees may enjoy doing low intensity training like aerobics or walking on a treadmill. Others may enjoy doing some kind of routine that incorporates dance movements. Another option is interval training, like sprinting uphill. Lower intensity cardio has the advantage of being low impact with less potential for injury. High intensity (interval training) has the advantage of being time efficient and possibly more interesting. You can do whatever style of cardio suits your lifestyle and preferences. Just be sure to include it as part of your overall fitness plan.

These are just a few basic tips for implementing an exercise routine.   I’d highly recommend you investing in something like the Bikini Body Workout program if you want a detailed plan for both exercise and nutrition.

The Venus Factor Review

I’ve had a chance to look over The Venus Factor, a workout and diet program named after the Roman goddess of love an beauty.  This program was called the Venus Index when it first came out.  Here’s the basic idea behind the name:

What is The Venus Factor?


There is a science to having an attractive body.  The ideal waist-to-hip ratio, for example is, around 0.7 (it varies from 0.6 to 0.8, depending on the country/culture).  This does not mean you need to have the perfect proportions to be attractive–no one (male or female) has the “perfect” body.  But you can improve your appearance through diet and exercise and become the most beautiful, healthy version of you.

Program Components:

Let’s talk about what you get if you decide to order this program.  Here’s a quick overview of the components (note: these are all downloadable digital products–they are not shipped to your physical address):

1. Diet and Weight Loss Manual:  This 178-page document is the basic blueprint for losing fat and transforming your body.  You will learn why this program has been designed a certain way and what you will need to do to make it effective for you.

Be sure you to carefully read the nutrition section of this document.  One thing I’ve noticed is many trainees tend to put too little planning into what they eat.  Fat loss is at least 90% diet, so you will not succeed if you don’t follow the nutritional advice.

2. 12-week Workout System:  This plan is designed specifically with women in mind, and it

will guide you through the training aspect of the program.  One really nice feature is a video library–you can watch the exercises so you’ll know exactly how to do them using the proper form.

Keep something in mind here: you’ll be doing resistance training (using weights or your body weight) in this program.  Please don’t worry about getting “big and bulky”–it isn’t going to happen.  I’ve found that some female trainees put too much emphasis on aerobic training and not enough on resistance training.  Fortunately this mentality is changing, and I’m seeing a lot more women lifting weights.

3.  The Venus Factor Virtual Nutritionist:  This is a software app that is customizable to your specific nutritional needs.  You’ll be guided on protein intake, calories, etc. according to your body measurements.  Once again I’ll remind you how important diet is–be sure to take advantage of this feature of the program.

4.  The Venus Community:  This forum allows you to interact with other members.  You’ll be able to share tips, motivational posts, etc.  It is a members-only forum, so you won’t have to be concerned with spam, trolls, and other issues that come with free forums.

5.  The Venus Index Podcast:  You can download these and hear how other women have used this program to transform their bodies.  I think you’ll find this to be both informative and motivational.

Additional Products:

There are some additional products you can choose to buy if you decide (they are not part of the basic program).  I think they would be wise investments, but these are optional:

Cookbook: a book of fat loss recipes.

The Venus Factor Final Phase: a more advanced program to take you to the next level of fitness and fat loss once you’ve finished the basic program.

Meal Plans: a detailed guide of exactly what to eat.


Most female trainees start going to the gym with two primary goals in mind: losing weight (lowering body fat), and creating a firm, feminine physique.  The Venus Factor program is designed with both of these goals in mind.  The nutrition/diet components will show you how to adjust your calories and macro nutrients (protein, etc.) in order to lose fat while preserving muscle.  The exercise program is well-designed and I think you’ll see good results from the training.

Another thing I like about the Venus Factor is it is takes into account the busy schedules most women keep.  In other words, you won’t have to live in the gym in order to comply with this program.  You can, in fact, do this at home if needed.

Last but not least, I am grateful that the author doesn’t waste your time by promoting a bunch of worthless supplements and diet pills.  The vast majority of “fat burning supplements” on the market are just overpriced caffeine tablets (or diuretics) so there’s no need to waste your time with them.  Long-term physical changes come with diet and exercise–there are no shortcuts.

In summary,  I think the Venus Factor is a cost-effective guide for diet and training.  The basic program is 47$–not a bad deal at all.  I think it would be a wise investment if you are a woman who wants to lose weight, improve the shape of her body, or both.  Just remember you’ll need to follow it carefully and be consistent with your training and diet.   Just CLICK HERE if you’d like to learn more or order this program.

Please use MY LINKS if this review has helped you–I only promote products that I believe to be of value.

3 Week Diet Review (and Discount)

I’ve had the opportunity to look over Brian Flatt’s 3 Week Diet. I’ll start this review by explaining what you get if you decide to order this program.

3 Week Diet Program Components:


Introduction Manual

Reading this document will give you an understanding of the overall philosophy behind Flatt’s program. He explains the basics of nutrition and fat loss, why many diets fail, and also debunks some of the common myths perpetuated by the fitness industry.

Flatt also explains the rationale behind some of the things you’ll be doing. Restricting carbohydrates, for example, lowers the glycogen in your liver and encourages the body to use fat for fuel. Intermittent fasting has several hormonal advantages for fat loss as well (many of which I have discussed in more detail on this blog).

You may be wondering why this program is designed to last for three weeks. First and foremost, Flatt argues that 21 days is enough for you to begin to develop new habits. He also believes you will be more successful if you start off quickly with more noticeable results instead of spending weeks just to lose a few pounds.

One quick note: You’ll see whey protein mentioned in this instruction manual. The author recommends a specific brand of whey. I’d recommend you shop around just in case there are better deals out there.

Diet Manual

This document goes into detail as to exactly what you will be eating. The diet is actually broken up into 4 phases. Flatt explains the reason for each phase and exactly what you should be eating. This cyclical type of diet can be very effective compared to a more “generic” approach.

Workout Manual

This will show you how to maximize your results through training/exercise. The workouts emphasize burning fat through maximum intensity instead of trying to spend hours in the gym.

Mindset & Motivational Manual

One of the most overlooked aspects of diet and weigh loss is the psychological component. This manual helps you overcome some of the mental barriers you may have in terms of weight loss.


Let start this review by saying something that should be obvious: there is a limit to how much fat you can lose in 21 days. Some of the massive drops in weight you see on the first weigh-in of The Biggest Loser is a combination of fat, water, and glycogen. You are not going to transform from being significantly overweight to having six-pack abs in 3 weeks.

Having said that, you may be surprised what you can accomplish in a relatively short period of time with the right strategy and intensity. I think the 3 week diet can be a helpful starting point for the following types of people.

*Those who need a “crash course” in effective weight loss strategies. If you’ve never really studied nutrition before I think you’d get some valuable information from this program.

*People who want to lose weight quickly in order to prepare for some type of social event (wedding, etc).

*Trainees who want to “jump start” their fat loss or body transformation so they’ll have momentum going into more long-term approaches.

*Individuals who are healthy enough to diet and train intensely. This program is designed for those who do not have serious health issues that require specialized approaches to diet/exercise.

If this description fits you then I think the 3 Week Diet would be worth buying.

Want to save 20$? Just CLICK HERE to order this program for 27$ (normally 47$). Not a bad deal at all!

MI40X Review: Ben Pakulski’s Muscle Building Program

Mass Intentions Extreme 2.0 (MI40X)

Mass Intentions Extreme 2.0 (MI40X) is the “sequel” to MI40, a program that came out a couple of years ago. The number 40 was important in many aspects of this system. The trainee, for example, usually worked out for 40 minutes each session.  This “new and improved” version added some other important techniques and concepts to make it even more effective.  The result: one of the most successful hypertrophy programs I’ve ever seen.  Before I go any further I’ll tell you about the author.

Author/Creator: Ben Pakulski

MI40XReviewIntroVideoBen Pakulski is a professional bodybuilder who has competed at the highest levels of the sport. He is known for his massive physique and has some especially outstanding calf development.

He is also known as one of the best trainers in the world. Fitness professionals from all over the globe come to him when they want to take their physique to the next level. Ben’s approach to training is methodical, and he is very deliberate about how every repetition of every exercise is performed. He is a true expert on fat loss, building muscle, bodybuilding, and training in general.

Cell Expansion Protocol (CEP)

The most important concept in MI40X is CEP training. These techniques are based on how muscles grow at the cellular level. Scientists have discovered that bigger, stronger muscles are composed of cells with multiple nuclei. Elite bodybuilders have more nuclei per muscle cell than smaller individuals. Those who use this program will learn how to incorporate this scientific fact into the way they train.

MI40X Components

Trainees who buy this program will have access to the full training guides (e-book files). You can follow the workouts that fit your level, whether it is beginner, intermediate, or advanced. There are seven total phases to this system and I would suggest you follow them exactly as they have been designed. You will start out with a “primer” phase before you move into the more intense training. After that you will go through different levels of training, each one building off the other.

It’s also important to read over the nutrition guides that are included and follow them precisely. Protein is the building block of muscle, so you’ll need to increase your intake of this macronutrient. Carbohydrates are fuel for your workouts, so you’ll eat them at strategic times. Those who are interested in losing fat will need to manipulate their carb intake accordingly. These are just a few examples, but you can download complete nutrition guides if you decide to order this program.

MI40X also includes a supplement guide.  His advice is solid, but you may want to shop around and see if there are less expensive brands than the ones he recommends.

Training Videos

MI40XReviewChestTraining215Another advantage to this program is the video content. You’ll be able to download a complete library of videos and see how Ben instructs his trainees. These files are high quality so they will take a while to download. But it is well worth your time. Watching Ben’s training techniques in action is one of the best things about MI40x. It would cost a lot of money to hire him as your personal trainer, so this is the next best thing at a fraction of the cost. The videos are organized into body part training: one film, for example, is dedicated to back training. You’ll see exactly how to implement Pakulski’s training methods.


MI40X has been one of my all-time best sellers as far as bodybuilding programs go, and the low refund requests means most trainees were extremely satisfied with what they achieved by using this workout program.  I think Mass Intentions Extreme 2.0 is especially good for guys who have been lifting for a while and want to break plateaus in their size and strength.  Just remember that these workouts are intense and you’ll only see results if you put in the effort to both your training and nutrition.  Just CLICK HERE if you’d like to order this program or learn more.