Maiysha (Maya) Mondesi - Bikini Masters: 7 Keys to Body Transformation

Copyright 2016
All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, orotherwise, without the prior written permission of the publisher.

Disclaimer
All the material contained in this book is provided for educational and informational purposes only. No responsibility can be taken for anyresults or outcomes resulting from the use of this material.While every attempt has been made to provide information that is both accurate and effective, the author does not assume any responsibilityfor the accuracy or use/misuse of this information.

Contents ............................................................................................3
INTRODUCTION ............................................................................1
7 KEYS TO A BIKINI BODY .........................................................5
Key 1- Must Eat Breakfast...........................................................5
Key 2 Optimize Hydration Levels ............................................7
Key 3: Proper Sleep And Recovery .............................................9
Key 4 High Intensity Cardio To Burn Fat Faster...................12
Key 5 Learn How To Read Food Labels ................................14
Key 6 Tone Your Body With Resistance Training .................16
Key 7 Body Transformation Is A Lifestyle ............................20
NUTRITION AND MEAL PLAN .................................................23
Daily Meal Plan 1 ......................................................................23
Daily Meal Plan 2 ......................................................................24
BEAUTY TIPS ..........................................................................26
MIND AND BODY CONNECTION .............................................29
EXERCISE PLAN AND DESCRIPTION .....................................36
Exercise Description ..................................................................38
SECTION II ....................................................................................43
BIKINI COMPETITIONS..............................................................43
(WEEK 12: WORKOUT PLAN) ...................................................43
The Diet Plan .............................................................................45
Phase 1 Weeks 1-4...............................................................46
Phase 2: Weeks 58..............................................................50
Phase 3 week 9-12 ................................................................53
The Training Plan ......................................................................55
Cut And Style ............................................................................58
Color ..........................................................................................59
HAIR..........................................................................................60
Red Hair................................................................................60
Blonde and platinum hair: ....................................................60
Brown and black hair:...........................................................60
Eye color....................................................................................61
Women with dark skin...............................................................61
Crystals ......................................................................................61
Cost ............................................................................................62
Customer Service.......................................................................62
PREP WEEK .............................................................................63
Workout ................................................................................63
SHOW WEEK ...........................................................................63
Seven Days to Showtime!.....................................................63
Diet Must-Dos: .....................................................................64
THE BEST AND THE WORST FOOD FOR A BIKINIBODY .............................................................................................64
BEST FOOD.........................................................................65
WORST FOOD ....................................................................72
CONCLUSION...............................................................................78
Tips To Beginning Your Transformation Today ....................78
ABOUT THE AUTHOR ................................................................81
NOTES............................................................................................82

Thank you for purchasing Bikini Masters. If you are reading thisbook you are clearly a woman serious about transforming your body and your life! I am proud to say this program has done wonders in my life as a whole. This is the very program I used when starting out infitness and what has enabled me to become leaner and stronger. I aman NPC athlete, who was placed in top 5 over the last few years of my competing. You don't have to be a physique competitor to use thisbook; this is for those who want to not only change their body shape,but also live a healthier life more fulfilling life as whole.
Growing older gracefully doesnt have to be challenging oremotionallystressful. With a regularregime thatconsistofstrengthening trainings, cardio, flexibility and mobility. Also, fuellingthe body with nutrition: a balanced life of keeping the mind and spiritfeed.
A fast way to burn fat and get in great shape is to model yourself afteran expert(physique athletes)inthe artandscienceofbodytransformation.We do things differently to everyone else.We aremasters at stripping off the last 10-15 lbs of stubborn fat withoutlosing muscle. We know how to brake Platos and we are in completecontrol of the time and speed of our results: Nutrition timing, carbcycling, modified low car regimens, protein optimization, hydration strategies, macro nutrition tweaks and unique training style.I hope youre excited about the new journey youre about to begin.

This program consists of a year's worth of workouts because if youcan stick to working out for one year and make great progress, you'llbe hooked for life. Fitness will become an essential part of yourlifestyle, not a short term fad.
P.S. If you haven't already, would you mind taking a moment to leave a review of Bikini Masters? It doesn't have to be long and I'd reallyappreciate it! You can leave a review at one or more of the followingvendor...
If certain experts are to be believed, we are currently facing a crisisthe likes of which we have never seen before; we are being faced witha global obesity epidemic.
Since 1980, the number of people suffering from obesity has literallymore than doubled, with there being 1.4 billion overweight adults, and500 million who can be considered as obese.
As far as children go, the numbers just keep on climbing, with certaincountries seeing more than a quarter of their kids suffering fromobesity. Long story short, if things keep on going the way they do,then in a few decades, most of the world's population will be obese, ifof course we even manage to survive that long. In order to fight thisgreat plague it is important what it stems from just like with any huge problem, there arenumerous casesin playhere.For starters, we are leading increasingly sedentary lifestyles. Long gone are the days when we plowed fields twelve hours a day or dugup coal in the mines long gone are the days when most people hadto dedicate their working time to physical labor. These days, mostpeople work sitting, or perhaps standing still, and needless to say, there isn't much effort involved in that, at least in a physical sense. The problem however is that even though we reduced our level ofactivity we kept on increasing how much we ate. As a result, ourbodies simply aren't subjected to enough exercise to burn all theexcess calories we gain, which leads to a noticeable weight gain.However, a lack of exercising coupled with overeating is not the onlysource of this problem. Lets get started, but first for clarity, weightloss and fat loss are NOT the same thing.