Find all the advice you need to look and feel your best this summer
Week 1: |
| The first four weeks of the Challenge will be dedicated to helping you drop the weight you may have picked up during winter. Then it’s time for the really fun stuff like how to choose a bikini for your body shape, how to make smart food choices while on holiday, and tips on taking care of your hair and skin during the summer months.Remember, if you want to lose weight and keep it off, a healthy weight loss is about 0.5kg – 1kg per week.You’ll find the first eating plan for the week here, but if this eating plan doesn’t suit your lifestyle, you can choose any one of our other eating plans. And to get you moving, we’ve included a few workout options. |
 Eating plan – week 1 |
 30-minute cardio workout |
 Walking programme |
Week 2: |
| It’s week two of the countdown and hopefully you’re enjoying the no-deprivation eating plan. Many of you have asked for a shopping list to go with your eating plan, so we’ve added one.Your goal for this week? Aim for between 200 and 300 minutes of exercise. That might sound like a lot of gym time, but you don’t have to do long workouts – it’s just as effective if you break them up and do shorter sessions. Try this: a 20-minute cardio session in the morning and a 20-minute resistance or weight training session in the evening. Do this for five days and you’ll log 200 minutes of exercise for the week!Whether you’re a regular gym-goer or you’ve just started, exercising regularly is one of the best commitments you can make to yourself this summer. Not only is it vital to building a healthy body and maintaining a healthy weight, it’s also the best pick-me-up we know. |
Eating plan – week 2 |
 Your at-home exercise guide |
 10-minute total body workout |
Week 3: |
It’s week three of the countdown, and no doubt by now, you’re a regular in the fruit and veg aisle at your local supermarket and the staff at the gym know your name. The number one question we get asked at Shape is, “How can I lose my belly fat?” So we’re dedicating this week to all things belly.You want a flatter belly, so you work a few sets of crunches into every workout. Good plan – if you’re doing them right. When performed correctly, crunches work your abs big time; do them wrong, and you can strain your lower back and neck, or shift the workload to your hip flexors.A few signs you might be doing it wrong:
Now, to see how a crunch is supposed to be done, have a look at our Flat Abs plan.
|
Eating plan – week 3 |
 The best abs plan |
 Supermodel swimsuit secrets |
Week 4: |
It’s another week closer to your bikini début, but healthy eating should not stop after you’ve reached your goal. It’s time to make the healthy habits stick. Here’s how…5 tips for a lifetime of healthy eating:
Most importantly, be kind to yourself, and know that you are worthy of a healthier, happier life!
|
 Eating plan – week 4 |
 Long term weight loss tips |
 Beat cravings |
Hi there, i received the email for week 5 of the bikini challenge but no weekly eating plan with it. please email it to me asap.
thanks so much
Hi Michelle
The first four weeks of the Bikini Challenge was dedicated to eating healthfully and exercising. We have now moved on to getting your skin and body bikini ready by focusing on cellulite reduction, in the coming weeks we’ll go through self-tanners, choosing the best swimsuits for your body, etc.
If you want, you can continue with the eating plans provided, start with week 1 again and work your way through.
Good luck!
Hi, where can I get the rest of the programme from week 5?
thanx
hi
i’ve been battling to register and now i see the registration’s been closed. i have printed the eating plan for week 1 to 4 and from week 5 onwards where can i get the info from since i couldnt register?
thank you
hi.
for the first time i’m been able to follow an eating plan as this one is not very limiting and actually excites me to see what’s in next weeks menues. i’m only on week 4 but i have seen amaizing results, 4 kg’s to be exact!!! i see that there is no eating plan or excercise plan for week 5. are there any exercise suggestions on how to mantain this weight as i feel it has made a big difference?
hi there, I would like to sign up/download the bikini countdown and do it from week 1. How do I do this? Have tried to access the information but it says the pages arent in your archives.
Many thanks
please invite me on the shape community: leonie van zyl