A summer body like Gigi Hadid?
In exactly 101 days it will be summer and you are probably wondering: How do I get that ideal summer body like Gigi Hadid? Don't panic, no one is going to look exactly like Gigi Hadid, even with the best training, you will always be a different person than she is. I can let you know how to achieve your ideal summer body in a hundred days, so you can be the best version of yourself on vacation.
Yes, exercise and nutrition are important to pay attention to during your road to summer body, but there is no ideal way to exercise or eat. If you see on TikTok that you need to walk on the stairmaster for 45 minutes every day and only eat lettuce, you can do that, but first make sure you have your goals in mind. What exactly do you want to achieve and what do you need to do for that?
I want to be slimmer
The first step towards a slimmer body is calculating your BMI (Body Mass Index). This gives an indication of whether you are within a healthy range with the weight you have for your height. You can calculate your BMI here. If your BMI is between 18.5 and 25, this is considered a healthy weight. If your BMI is higher, you may consider losing weight. Is your BMI in the healthy range, but do you want to lose weight? I think you are more likely looking for the ideal recipe for a toned body -scroll down and read about it. Do you still want to lose weight? Always ensure that your BMI does not drop below 18.5.
It is important to know that you do not want to lose weight too quickly. A healthy amount of weight loss is about 0.75 to 1 percent of your body weight per week. If you want to lose more in a week, a yo-yo effect can occur. In such a yo-yo effect, for example, you lose too much percentage of your body mass in one week and it all comes back the next week because you starved yourself the week before.
Yes, make sure you find balance in your diet. This does not mean that you should starve yourself, but that you should be aware of what you eat. I could say that you should only eat nutrient-rich and less processed food, but believe me, a cookie in between really can't hurt. Just make sure you stay below your calorie needs. Eating nutrient-rich and protein-rich food helps you stay under your calorie needs. For example, you feel fuller faster from protein-rich food and you get energy from less processed food. Your body is therefore satisfied more quickly by consuming these good substances. So know what you eat. Calculate here how many calories you should eat based on your goals.
Eating healthy is of course key, but exercise comes in second place – and the best part? You choose how you want to incorporate exercise into your life. Whether you want to dance, follow Pilates, or go running, it doesn't matter. If you enjoy it, you're already on the right track. It's mainly about that consistency. Make a feasible deal with yourself, for example: at least one hour of movement every day. Tip: Are you often found in the gym but hate cardio? Fortunately, losing weight is not just about those long cardio sessions. Strength training is also your best friend if you want to lose some fat. It not only helps to convert fat into muscle, but it also boosts your metabolism – the more muscle you have, the more calories you burn.
I want more muscle mass
If you want to lie on the beach this summer and amaze everyone with the number of push-ups you can do, a muscular body is something you can work on in the next hundred days. If you seriously want to build muscle mass, you need to be in a calorie surplus. This means you need to consume more calories than you burn (about 300-500 calories more). Make sure you get about 30-40 percent of your calories from protein; this promotes your muscle recovery and growth. More information about this and possible protein powders (that make it easier for you to meet your protein intake) can be found here. You can also get protein from chicken, fish, eggs, quark, tofu, lentils, and beans. When you eat a meal, make sure to combine it with healthy fats (like avocados, nuts, or olive oil) and carbohydrates (whole grains, sweet potatoes, or bananas, for example).
The most researched supplement in the sports world is a real must-have if you want to gain muscle mass: creatine. Creatine helps your muscles get more energy during more intense, short workouts, allowing you to do more repetitions of your sets and lift heavier. This improves your performance and makes you stronger. There is one thing you need to keep in mind: drink an extra 0.5 to 1 liter of water per day when taking creatine. Creatine pulls water into your muscles, and if you don't drink enough, the creatine won't work optimally. MyProtein and Bulk have good creatine, and their creatine monohydrate is one of the purest and most effective types.
Now comes the most important piece of the puzzle: progressive overload. This word may sound fancy and complicated, but it actually just means that you need to gradually increase the weight you lift. Start with a weight that you can easily lift in a good posture for about 8-12 repetitions. The idea is that every week – or every two weeks – you increase your weight a little, so your muscles become stronger and are able to lift heavier weights, which accelerates your muscle growth. If you can already lift a certain weight for 8-12 repetitions, try 4-6 repetitions with a heavier weight. If this works, try to lift this weight more often until you can do about 8-12 repetitions again. Then you can try to pick a higher weight again. So don't destroy your body by wanting to bench press a hundred kilos at once, but gradually build up your muscle growth.
I want a toned body
For those who have a healthy weight but want a toned body is not necessary to count calories. It is actually more important to pay attention to the quality of your nutrition. Make sure to eat as many whole foods as possible; these are foods that are minimally processed. So try to make as many meals or snacks yourself as possible. Here are a few delicious and healthy breakfasts that you can make completely yourself.
It is also important to listen to what your body needs. Do you feel that you need a bit more energy or are you hungry? Then eat something that feels good for your body. Are you not hungry but want to eat something? Then make some lemon water for yourself or start with a meal prep for when you are hungry.
Everyone experiences it sometimes: a bloated feeling in your stomach. For a toned body this bloated feeling is of course a no-go. Drink things like warm water with lemon or ginger tea in the morning to prevent bloating. The rest of the day, it is important to drink enough water, eat enough fiber, and move a lot, so that your bowel movements are smoother.
To get back to moving a lot: to achieve a toned body you can do sports like swimming, Pilates, or yoga. These sports stimulate the growth of the smaller muscle groups in your body. You can also work those small muscle groups by doing strength training with not too heavy weights. You tone your arms, for example, by doing strength exercises with minimal weight.
Image: instagram|Gigihadid
