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The information provided in this book is for informational purposes only and is not intended as a substitute for advice from your physician or other healthcare professional or any information contained on or in any product label or packaging. You should not use the information in this book for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplement. You should not stop taking any medication without first consulting your physician. The information provided in this book is intended for use by individuals aged 18 andover only.  \nThe information provided in this book is not tailored to you, it is your responsibility to ensure it is suitable for your personal requirements. We have no liability whatsoever in respect of your use of the information provided in the book. No part of this book may be reproduced, stored in a retrieval system, or transmitted by any means without the written permission of the authors. Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid.  \nIdealFit® is a registered trademark of IdealShape, LLC. The names of actual companies and products mentioned herein may be the trademarks of their respective owners.  \nCONTENTS  \n4 Welcome  \n7 Fit Test  \n8 Workouts  \n12 Nutrition  \n21 FAQ  \n3 12-WEEK FIT BODY BIKINI PROGRAM  \nWELCOME  \nTo My 12-Week Fit Body Bikini Program  \n12-WEEK FIT BODY BIKINI PROGRAM 4  \nThroughout my bikini competition prep I got so many messages asking for a program based on how I train for a competition. There are distinct body parts I focus on and aspects of training that are most beneficial when working towards a bikini competition.  \nI spent 9 months putting together a program for YOU based exactly on how I train for competition. Whether you are training for a bikini competition, a photo shoot, your summer bod, or just a fit life in general, this program will take your fitness level to all-new heights and give you a rock star bod to go along with it!  \nAll of the workouts can be done either in a gym or at home, utilizing lots of weight training, circuit training, plyometrics and, of course, booty work designed to help you get that fitness model bod and feel incredible!  \nMy favorite part of this amazing program is that it changes WITH you as you progress towards your goals. It’s split into four 3-week phases and with each phase you will evaluate your progress towards your goals. If your progress isn’t where it should be, you will make some changes to your cardio and your macro targets for the next phase. Don’t worry, this doesn’t need to be confusing. I will walk you through every single change you’ll need to make!  \nThis 12-Week Fit Body Bikini Program includes 2 new meal plans per phase and you have the option of following those meal plans or tracking your own macros and really creating life-long habits of good nutrition. As you get closer to your goal date, the meal plans and food choices will get more basic and you will focus more on whole foods and simple meals instead of elaborate recipes. This change will really help you dial in your physique.  \nWith my own fitness journey andover 8 years of competing, including many national level competitions, I’ve learned that if you want to see  \nthose jaw dropping results, you have to hit it from all angles. Focused workouts, intense cardio, on point nutrition, lots of water, and using the appropriate supplements will get you to your goals.  \nThanks for bringing me along on your journey! Be sure to use these hashtags in your posts so I can follow your amazing progress.  \n\\#trainerlindseystribe \\#fitwithlinds  \n\\#fitbody \\#fitbi","cbCaivaJsBsW8HJ3","https://ap.wps.com/l/cbCaivaJsBsW8HJ3","pdf",3406576,25,"English","# Welcome\n## To My 12-Week Fit Body Bikini Program\n## Program structure and progression\n# Fit Test\n## Treadmill Speed Test\n## Wall Sit Test\n# Workouts\n## Training methods (gym or at home)\n# Nutrition\n## Meal plans per phase\n# FAQ","[{\"question\":\"How is the 12-week program structured and how does it change over time?\",\"answer\":\"The program is split into four 3-week phases. Each phase includes evaluating progress, and if progress isn’t where it should be, adjustments are made to cardio and macro targets for the next phase.\"},{\"question\":\"What fit test is completed before starting and again at the end?\",\"answer\":\"A baseline fit test is completed before the 12-week program and repeated when the program finishes. After a five-minute warm-up, multiple tests are performed with rest between them (or each test on a separate day).\"},{\"question\":\"Can the workouts be done at home or do they require a gym?\",\"answer\":\"Yes. The workouts can be done either in a gym or at home, using weight training plus circuit training and plyometrics, along with targeted booty-focused work.\"}]","12-Week Fit Body Bikini Program - Program overview | PDF",1790526258,63]