What kind of results can I reasonably expect in 2 weeks for workouts?

I have lost the weight I wanted to lose but need to tone up a bit and lose some of the fat. I also need to be in a bikini in two weeks when I go on vacation...

I tend to build muscle quite quickly, but what should I do to accelerate a bit?

Should I reduce calories again to lose the extra fat? I really would like as toned a figure without jiggle as possible in the two weeks available to me..

can anyone help?

Thanks!

squats

upright rows

bicep curls

tricep dips

dumb bell flys

core/ab work

pick a good shoulder lift too-- just look each one up for proper stance-- you make your lifting routine based on areas you want to improve-- there are so many to choose from so pick the areas/movements from a lifting site!

pick weight you feel comfortable with not exceeding 6 reps for each-- start with 3 sets of 5-6 with that weight-- then build up reps - once you get to 10-12 reps with that weight-- add more weight

others on here will give you details galore-- and comment on the fact that you're asking for a miracle in two weeks-- but you know what? if you really want to cut some muscle- work hard- not to being overly sore- but hard & consistent- eat ton of protein- and do 30 mins cardio a day on top of lifting-- you will see a difference quickly if you keep up the heavy lifting rotation regularly--

and search ab exercises out-- there's so much out there besides the boring crunch!

just make the goal out & hit it -- eat protein-- you can have some growth in 2 weeks if you are consistent and use good form/weights!

can't wait to see what others post on this... good luck! you can do this!!!

 

oh & try stiff legged dead lifts for glutes/hams too--

Thank-you so much! I will do as much as I can , but I don't have access to weights...

I do have a ballet barre and a pilates machine that works abs really well as well as glutes with resistance bands,etc.

I'll see how far i can get in 2 weeks!

Thanks again!

when you start weight lifting, sometimes the best results appear just a couple weeks into it.  so actually, you have a better chance at radical change than any seasoned lifter! 

since you're pretty happy w/your weight, i wouldn't alter your calorie intake at all.  i wouldn't add any more cardio than you're doing, either (this will allow your body to focus on repairing muscle and getting a good sculpted look instead of straight lines like calista flockhart). 

choose a few basic lifts and stick to those.  i'd suggest 4x/week for these 2 weeks, maybe 4 sets of 10reps.  you can decrease the frequency of workouts post-bikini.  deadlifts and squats and lunges and pullups should do it.  tell us how you do!

when you start weight lifting, sometimes the best results appear just a couple weeks into it.  so actually, you have a better chance at radical change than any seasoned lifter! 

since you're pretty happy w/your weight, i wouldn't alter your calorie intake at all.  i wouldn't add any more cardio than you're doing, either (this will allow your body to focus on repairing muscle and getting a good sculpted look instead of straight lines like calista flockhart). 

choose a few basic lifts and stick to those.  i'd suggest 4x/week for these 2 weeks, maybe 4 sets of 10reps.  you can decrease the frequency of workouts post-bikini.  deadlifts and squats and lunges and pullups should do it.  tell us how you do!

i was in a remote location for a few months...you'd be surprised what you can use for "weights"....big laundry detergent bottles, old milk jugs filled with water or sand, my favorite for bench presses was my kid!

again, i believe you can cut muscle pretty quick if you stick to a routine and good split- give time for repair - day on day off - arms/back/chest- legs/glutes/hams - abs can be done everyday - to a balanced extent!

Just pay attention to your body-- don't do parts that are sore again the next day-- look up basic arm and shoulder and back exercises on here- make up a schedule with the exercises for the areas you want to hit-- .

christyi has a good idea- make your weights- or hit a thrift store- you know 90% of people give up working out pretty quick!

just stick with it-- make it part of your routine-- like I can't do my cardio until i lift for 30 minutes... something like that-- just do it! you WILL impress yourself with the results and as women lifters on here- we'll love ya for it as much as you'll love the muscle lines you'll see!