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If You Want That Bikini Body You Have to Do the Math

03/20/2014 08:39 EDT | Updated 05/20/2014 05:59 EDT

Getting a flat stomach, toned arms, and losing the last 10 pounds is a simple math equation. If you have started to panic because the summer is right around the corner and you want to look "bangin' in a bikini" then this article is for you!

Ideally you want to eat four to five times a day. Setting your portion size to 300-400 calories, from well-balanced natural and local sources. So let's take the perfect week at 35 meals. Your week should look like this

Monday - Back to routine lots of time on Sunday to food prep. Perfect eating day all five meals.

Tuesday - Sunday's food prep should carry over, no breaks in routine. Perfect day all five meals

Wednesday - Easy top up from the night before on prep, most things still ready from Sunday. It's the middle of the week, so four out of five meals were perfect. Extra sugar or calories in the afternoon.

Thursday - Took time to prep on Wednesday, reset the brain to finish the week strong. Five perfect meals.

Friday - Prepared a few more meals on Thursday, and excited for the weekend. All day is perfect, evening meal with friends. Four perfect meals.

Saturday - Day for errands and family things. Still able to stay in check until the evening. Then you let lose and have some fun. Four perfect meals.

Sunday - Getting back on track to prep for the week. All food is made to get to Wednesday again. Five perfect meals.

The above "set up" allows for 32 out of 35 meals to be perfect. This is what it takes to look good in a bathing suit. If you don't lose weight, your serving sizes are probably off. Eating too much of a good thing is still bad, especially for weight loss. Your body, depending on your size and gender, is going to need 1,800-2,200 calories in order to get all it's nutrients to maintain healthy metabolic and hormonal functions. Understand that when someone talks healthy eating it means having body fat! Your natural body shape when you are properly fed and fuel of nutrients may not have a six pack. What we portray in the media as sexy isn't necessary healthy. That means you will need to cut calories. Cutting calories means less good food. Less good food, means less nutrients.

See where this is going? The dream body doesn't mean healthy.

If you plan on losing weight, I highly recommend supplementing. It's the reason I'm always available to message at One Fit City on Facebook. I love giving people meal plans and a place to get vitamins and minerals for the journey. Weight loss requires a calorie deficit. Your body needs the vitamins and minerals to run systems. The lack of vitamins, and minerals is what causes a lot of metabolic slow down. You'll see a lot of the big chain weight loss centres give supplements to keep weight loss as healthy as possible. It's to make sure your metabolism doesn't slow down as fast, and you keep burning calories.

Feed your body 1,200 calories for weeks on end, and your metabolism will slow. You will stop burning calories and your body will reset to "starvation mode." That means zero energy, lower immune function, and irritability. The second you go to eat in the healthy range so you can live happy and healthy you will pack on weight. This is "Yo-Yo" dieting.

So what am I asking for to get bikini-ready? Effort. This is not easy, it takes preparation and planning.

Here is the math part on why people fail:

Monday you weren't perfect and forgot a snack. So you grab chips and a chocolate bar. Instead of 250 calories, you ate 500 calories and crashed. Adding an extra 250 to the day. Then your supper is harder to control the serving size, and you eat 20 per cent more than you should. That's an extra 100 calories. Your day now has an extra 350 calories.

Tuesday went well. Congrats. The problem is this is the day everyone remembers when talking to their trainer. They think it was Monday and Tuesday that went well.

Wednesday you forgot breakfast and "picked something up" on the way. Puts your calories over at breakfast 200. The rest of the day was good though.

Thursday -- same thing as Monday. Add another 350.

Friday , the evening cheat was out of control from a rough week. add an extra 350, to big glasses of wine and a solid buzz.

Saturday, the buzz carried over, the kids wake you up or you don't feel like cooking or taking care of your food. The day gets away from you, and next thing you know, you have had zero nutritional value at it's 3 in the afternoon, grab a bad snack choice 250 calories. Then you go out with friends and consume 2,000 calories in one meal and an evening out. Putting you in a 500 calorie deficit.

Wake up Sunday and get back on track. Great day and it's spot on. Again, typically people remember this and Tuesday. Then can't imagine why they are not losing weight. I kid you not, this is what I see all the time.

Now, please understand this. If you are active, enjoying your life, and the extra's you are consuming are not affecting your markers of health (you see the doctor regularly and your cholesterol, blood sugars etc are in order) a healthy weight and body fat are perfect. If you are happy, I am happy.

This article is not about health though. It's about my frustration with people wanting a bikini body or to lose 10 pounds and telling me that exercise and diet doesn't work for them, or they have plateaued. The difference between the two above weeks is 1,750 calories. It's a hypothetical situation. Most cases it's worse. It's the reason that in eight to 10 weeks of exercise people don't lose the last 10 pounds. While a competitive fitness model, or Mixed Martial Arts fighter can lose two to three pounds in a week without really trying.

If you truly want a bikini body, it's simple math.

What you look like in a bikini or shirtless is not important, but it is fun!

We are all guilty of it, in fact I'm in the middle of it right now. I decided to connect with the best trainer at getting athletes to their leanest and fittest. The more that my career moves towards being a media figure the more I need a push from someone. I work with Jeff Fisher at Elite Performance in Winnipeg. I know what to do, the problem is, the difference between ok shape, and razor sharp beach ready body is the details. Fish has me focused on the details and perfection. I started to need someone to check in with.

So get to work, clean up the details. Make a program, stick to it, and see what great things happen. Turn some heads on the beach. Your hard work and attention to detail will pay off.

Try this workout

And this recipe

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Let's make this nation a little healthier, One Fit City at a time.