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12 Week Bikini Prep Ebook: The Ultimate Guide to Getting Stage Ready


12 Week Bikini Prep Ebook Download amaral castillo emot




Are you looking for a comprehensive and effective guide to get ready for your bikini competition in just 12 weeks? Do you want to learn from experienced and qualified coaches who have helped hundreds of women achieve their fitness goals? If so, you might be interested in the 12 Week Bikini Prep Ebook by amaral castillo and emot.




12 Week Bikini Prep Ebook Download amaral castillo emot


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Introduction




The 12 Week Bikini Prep Ebook is a digital product that contains everything you need to know to prepare for your bikini competition in a safe and healthy way. It covers all aspects of training, nutrition and mindset that are essential for success on stage. Whether you are a beginner or an advanced competitor, this ebook will provide you with a customized and flexible plan that suits your needs and preferences.


The authors of the ebook are amaral castillo and emot, two certified personal trainers and bikini competitors who have over 10 years of combined experience in the fitness industry. They have coached hundreds of women from all over the world and helped them transform their bodies and lives. They are also the founders of Top Knot Strong, a online platform that offers coaching services, workout programs and fitness apparel for women.


By following the 12 Week Bikini Prep Ebook program, you will be able to:



  • Burn fat and build lean muscle mass



  • Improve your strength and endurance



  • Enhance your shape and symmetry



  • Boost your confidence and self-esteem



  • Enjoy the process and have fun



The ebook content




The workout plan




The workout plan in the ebook is designed to help you achieve peak performance and look your best on stage. It consists of three phases that last four weeks each. In each phase, you will have five workouts per week that target different muscle groups and body parts. You will also have two rest days per week to allow your body to recover and grow.


The workouts are based on proven principles of progressive overload, periodization and specificity. They will challenge you to increase your weight load, intensity and volume over time. They will also help you develop your muscular endurance, power and explosiveness. The exercises are carefully selected to sculpt your physique and accentuate your curves.


The workouts include detailed instructions on how to perform each exercise correctly and safely. They also include the number of sets, reps and rest periods you should follow. You will be able to track your progress and adjust your weights accordingly. The workouts are suitable for any level of fitness and can be done at home or at the gym.


The cardio sessions in the ebook are optional but highly recommended to enhance your fat loss and conditioning. They consist of high-intensity interval training (HIIT) and low-intensity steady state (LISS) cardio. You will be able to choose the type, frequency, duration and intensity of your cardio based on your goals and preferences. The cardio sessions will help you burn calories, improve your cardiovascular health and speed up your recovery.


The nutrition plan




The nutrition plan in the ebook is designed to help you fuel your body and optimize your results. It consists of three phases that last four weeks each. In each phase, you will have a different calorie and macronutrient intake that matches your training and goals. You will also have a different meal timing and frequency that suits your schedule and lifestyle.


The nutrition plan is based on scientific evidence and practical experience. It will provide you with enough energy, protein, carbs and fats to support your muscle growth, recovery and performance. It will also help you create a calorie deficit that will allow you to lose fat without losing muscle. The nutrition plan is flexible and customizable to your needs and preferences.


The nutrition plan includes examples of foods you can eat for each meal and snack. It also includes a food swaps guide that gives you alternatives for different foods based on their calorie and macronutrient content. You will be able to create your own meals and snacks using the foods you like and enjoy. The nutrition plan does not restrict any food group or require any supplements.


The supplements in the ebook are optional but highly recommended to complement your diet and enhance your results. They consist of whey protein isolate, BCAAs, creatine, multivitamin, fish oil and caffeine. You will be able to choose the supplements that suit your goals and budget. The supplements will help you increase your protein intake, improve your recovery, performance and health.


The mindset plan




The mindset plan in the ebook is designed to help you overcome any mental or emotional challenges that may arise during your bikini prep journey. It consists of three phases that last four weeks each. In each phase, you will have a different goal, motivation and accountability strategy that matches your progress and needs. You will also have different tips, hacks and advice that will help you stay focused, positive and resilient.


The mindset plan is based on psychological research and personal experience. It will help you set realistic and specific goals that will guide your actions and decisions. It will also help you find your intrinsic motivation that will drive your behavior and attitude. The mindset plan will also help you create a support system that will keep you accountable and inspired.


The mindset plan includes practical strategies on how to cope with stress, cravings, hunger, fatigue, boredom, etc. It also includes helpful hacks on how to save time, money, energy, etc. You will also find valuable advice on how to deal with obstacles, setbacks, plateaus, etc. The mindset plan will help you develop a growth mindset that will enable you to learn from your mistakes and overcome any challenge.


The ebook features




The design




The design of the ebook is attractive and professional. It has a simple and elegant layout that makes it easy to read and follow. It uses bright and vibrant colors that reflect the energy and enthusiasm of the authors. It also uses clear and legible fonts that enhance the readability of the text.


The design of the ebook is also user-friendly and interactive. It has a clickable table of contents that allows you to navigate through the ebook with ease. It also has hyperlinks that direct you to external sources of information or inspiration. The design of the ebook is engaging and appealing to the eye.


The bonuses




The bonuses of the ebook are generous and useful. They include extra content, resources, discounts and more. They add value to the ebook and make it more than just a guide. They are:



  • A 12 week workout tracker that helps you record your weights, reps, sets, etc.



  • A 12 week progress tracker that helps you measure your weight, body fat percentage, measurements, etc.



  • A 12 week meal planner that helps you plan your meals and snacks ahead of time.



  • A 12 week grocery list that helps you shop for the foods you need for the week.



  • A 12 week posing guide that helps you learn how to pose for the stage.



  • A 12 week checklist that helps you prepare for the show day.



A 10% discount code for Top Knot I'll try to continue the article. Conclusion




If you are ready to take your bikini competition prep to the next level, you should definitely check out the 12 Week Bikini Prep Ebook by amaral castillo and emot. This ebook will provide you with a comprehensive and effective plan that covers all aspects of training, nutrition and mindset. You will learn from experienced and qualified coaches who have helped hundreds of women achieve their fitness goals. You will also get access to extra features and bonuses that will make your prep easier and more enjoyable.


To get the ebook and start the program, all you have to do is visit the official website of Top Knot Strong and place your order. You will receive an instant download link that will allow you to access the ebook on any device. You will also receive a 10% discount code that you can use on any product or service from Top Knot Strong. This is a limited time offer, so don't miss this