A month may sound like too short a time for getting a bikini-ready bod, but it is enough time to get a perfect physique. But only if you're 101% committed to the goal.
Commitment
With such a limited timeframe, you will need to be very serious about achieving that ideal fitness and be single-minded and myopic about it in that it's the only thing there is on your mind. No wavering, and certainly no giving in to temptation! There's certainly no time for all that!
Once you got your commitment sorted and on green light, consider the job halfway done. That's because commitment to what it takes to get that perfect body in just a month is the secret ingredient to fitness success.
Remind Yourself
To help you stay committed, you can post a photo sample of the body you want to achieve on the places that you often linger at. The picture should be that of a body having a structure or form close to yours, just way fitter. Also, it's best to take out or cover up the model's face so you can look at the photo and easily imagine that it is of your own body. Make copies of this photo and put it on your refrigerator door, dresser mirror, bathroom mirror, dining room, and even your office desk! That's how to you help keep your eyes on the prize!
Eat Right
Do you know that you can slim down without exercising at all as long as you eat right? Yes, your ideal body can be built in the kitchen (that's how you break it, too)!
The key to eating right is not starving yourself but taking in food that's nutrient rich and is low in sugar and sodium. To make the long story short, your favored meals should majorly include vegetables and non-red meat options that are not drowning in gravies, sauces, oil, and processed ingredients (the kind that does not resemble its original form or are kept in a can or in the freezer).
You will also need to watch your calorie intake – if you're taking in more than what your body is burning, you'll pile on the pounds! The good news is that you can easily figure out how much calories you should take in via a calorie calculator. Then, after knowing your ideal calorie intake, decide how many calories you should consume at each meal. To lose weight, you should reduce your calorie intake or increase your physical activity.
Further, know the calorie count for each meal or food you're going to eat so you know how many calories you're actually taking at each meal.
Also, consider the way your food is prepared. You may eat only vegetables the entire time, but if these had been stir fried and drizzled generously with soy sauce, you're not doing your body a favor. As such, aim to eat food that has only been steamed, baked, grilled, or made into a clear soup.
Avoid eating food that came from a can or looks so different than its original form. For example, if you want to eat meat, opt for a grilled slice of lean meat rather than hotdogs, burgers, or cured meats. Further, keep away from inflammation-causing food like carbs, sugar, and even dairy. Pile on the proteins and fiber. You'll still need carbs, but not as much. Opt for the complex carbs, which you can get from multigrain food and root crops. For example, you like pasta, choose to eat the multigrain type of noodles.
Additionally, eat at set times. All meals of the day should be taken at the same hour every day. Also, avoid eating a full meal at night, as you're not likely to use up as much energy in the evenings.
Move
You don't have to stick to just Crossfit to get toned. You can also do a form of martial arts, vigorous dancing, yoga, or a sport you like to tighten your bod and get some definition. The point is that you're moving with the aim of getting fit, and you're doing it everyday for at least an hour. After all, we're talking about getting uber fit in a month, aren't we?
For best results, go for high-intensity interval training (HIIT), which will let your body burn calories even hours after you've stopped working out. Plus, you'll only need to work out in short bursts and get to rest in between.
Get Enough Sleep and Hydration
Keep hunger pangs at bay and help your body detoxify itself by taking in water consistently (about 2 liters per day). Also, you need to sleep at least 7 hours per day so your body recovers well and also avoid getting cravings for salty, greasy (read: sinful) food. You still burn calories even while sleeping, so it's always good to get enough shut eye.
