We love setting goals at BB and know it’s such an important factor when it comes to achieving results. One of the most popular focuses chosen this round was to lose weight, so we put together our top tips to smash your goals, whatever weight loss journey you are on.

Remember, the more muscles you have working, the better the results. This is why Muay Thai is one of the best workouts you can do for reducing body fat.

I’m looking to lose 15-20kg

Plan, plan, plan! Plan your weekly meals and prioritise exercise in your daily schedule. Don’t forget the most powerful tool you have is self belief.

Things to focus on

• Adding in 6,000 steps per day will help burn fat.
• Control your energy intake to make sure there is more energy going out than energy coming in.
• Remember to celebrate the small wins and jump into our HIST (High Intensity Strength Training) classes to reduce body fat, build lean muscle and get fit all at once.

I’m looking to lose 5-10kg

Routine is key to changing habits, so book that 6am class and stick to it. Make sure you bring 110% to elevate that heart rate and work your whole body.

Things to focus on

• Increase your workout intensity and stay accountable by setting myzone goals.
• Discover what fuel works best for your body type and minimise stressors such as alcohol and stressful situations.
• Visualise your success and see yourself smashing your goals!

I’M LOOKING TO REDUCE MY BODY FAT UNDER 23%

Fuel your body according to what you are doing rather than eating the same amount day in day out. Reassess your macros and calorie intake to suit your current body composition. Cut those fatty foods and simple sugars and increase your vege intake.

Things to focus on

• Stick to that routine: 6,000 steps per day (can ramp up to 10,000) with 6 sessions per week, 8 hours sleep and no alcohol.
• Reduce stressors and takeout, and try to add in a vegetable juice each day.

I’M LOOKING TO INCREASE MY MUSCLE MASS

Tune into your body and drink plenty of water. Make sure you don’t skip meals or miss out on important macros as this can actually slow your metabolism down and prevent muscle gain. Attend our BB strength classes to increase your lean muscle mass.

Things to focus on

• Adjust your macros and calorie intake for muscle increase and make sure to increase your weight load in the gym.
• Lifting a 14kg bar? Let’s bump that up to 16kg! Bundle that with increased power and explosive strikes throughout your training as power builds muscle.
• Remember consistency is key.

Weight loss is all about mindset. Change your persepctive by thinking more positively and making your time at Bikini Bods “you time” where nothing gets between you and the bag. BANG BANG. You got this you beautiful beast.

Maddy, Scotty and the BB team.