​Cracking the Bikini Body Code

From the NPC Bikini Competitor and Body Transformation Expert
Celeste Rains-Turk, a.k.a @celestial_fit

FIRST OF ALL:
This is not one of those guides that you spend forever reading and staring at and then wonder "how the hell am I supposed to implement this now?!". 

These are quick, free tips to help you educate yourself to get on the right track. Remember, if you need help, ask!
Find your confidence and strength, while developing your health and fitness.

Good luck and let me know if you need any help or guidance. I am always open to answer your questions :) 

1. If you are looking to lose weight, eat nutritious clean foods with the proper amount of calories and macro nutrients (consult with me to figure yours out)
2. Eat every 2.5-4 hours
3. Lean proteins, cruciferous vegetables, healthy fats, and complex carbs are your friends: make sure you are getting the right amount of each.  Consider supplements like Amino acids!
4. Measure your food and meal prep ahead of time. Don’t know what to eat, ask me! Check out my YouTube for ideas, recipes, & workouts!
5. Only combine a carbohydrate and a fat before a workout
6. If you are not used to eating a lot then take it slowly and work your way into it. Do not fear carbs, fats, or proteins.
7. Drop refined sugars, processed, and sugar added foods
8. Fruits are nutritious but full of sugar, consume after a workout or when you wake up
9. Lower your sodium intake
10. Drink more water than what you consume now, try increasing by 8-16 oz. per day, until you reach 1 gallon
11. Your workouts should be consistently on the weight training floor Don’t know how to train? Ask me!
12. If you are a cardio bunny it’s time to hit the weights
13. If you were doing tons of cardio before. you need to shock your body, transition to weights
14. If you never do cardio, you should be fine in shifting your weight training. However, heart health is important so start doing High Intensity Interval Training for cardio to burn fat in a faster time-frame, I have a free HIIT program on my website but weight training is the most important thing you can do to build your lean muscle mass, burn fat, and develop stronger, healthier bones. 
15. Use supersets and drop sets on the weight floor
16. Use a weight where you fail on your last few reps in your rep range
17. Do more than 3 sets of all your workouts
18. You may consider starting with heavy lifting and lots of food before progressing to a caloric deficit and higher rep weight training. You have to base your training and nutrition off of your body and goals. (the science behind this is interesting, if you want more info. Feel free to contact me and ask, I would be happy to go in to detail but this is more for quick tips)
19. Get your mind right. If you don't love your body now, then accepting change may be difficult, you must love who you are so you can be happy with the positive changes and continue to strive for more.  In other words, don't place your value on the way your body looks.  If you have not been able to commit to something or see results, you need a coach, period.  Visit my Blog for more tips, recipes, mindset, & explanations
20. Bring yourself to the gym on days you would rather sleep or mope around.
21. Be mentally mature.  You must not sacrifice a long term goal for little momentary pleasures.
22. If you are going to cheat, it needs to be planned, plan a cheat meal.
23. Talk about and visualize your new lifestyle habits so you are more likely to stick to them as well as take action to achieve them. 
24. Slow progress is better than no progress, you have to enjoy, accept, and trust the process
25. Never accept anything as “good enough”.  Appreciate your hard work and how far you have come, yes, but understand there is always room to improve, do not fall victim to mediocracy after working hard to break down your barriers.