Bikini boot camps are comprehensive programs that are designed to help women lose weight and get a bikini body in time for summer.Promising visible results in as little as two weeks, these programs use a combination of intensive daily exercist and healthy diet.

Most bikini boot camps work on the premise that the key to losing weight is to increase calorie expenditure while reducing calorie intake.Strength building exercise is a big component of body toning.

The following diet tips are recommended by bikini boot camps to reduce your calorie intake:

Eating breakfast
Your body uses more calories to digest proteins than carbohydrates.Kick start your day with eggs for protein and some fruit. Eating a healthy breakfast also boosts your metabolic rate so that you can burn calories efficiently during the day~Boosting your metabolic rate by eating breakfast helps you efficiently burn calories all day}.

Portion control
Aim to reduce your food intake by 45% during each meal.  As your stomach will get used to the adjustment in meal portions, you may eventually feel full with less food after some time.

Avoidance of certain foods
Eliminate all junk food, processed food, sodas, high sugar, high fat and high sodium foods, caffeinated drinks and alcohol.These will be either high in fat or calories, and don't supply nutrients to your body.

Choose healthy foods
Your diet should include lean protein from chicken or fish and enough carbohydrates from high fibre foods such as fruits and vegetables.

Bikini boot camps are best known for their body shaping workouts which usually include:

Resistance exercises
The best way to get a slim and firm body is through resistance exercises which strengthen and tone specific muscle groups around your arms, chest, abs, and butt and thigh areas.  Resistance exercises may be done using weights, a stability ball, or elastic bands. With dumbbells, you can do pile squats, lunges, and shadow boxing while you can do a variety of abdominal crunches with a stability ball.    

Cardio exercises
Depending on your fitness level, light or high intensity cardio exercises boost your heart rate and burn calories after sustained activity of at least 30 minutes.  Exercises such as swimming, running, jogging, jump rope, fitness dancing,  or spinning are also great for toning thighs and legs.

What’s great about bikini boot camps is that these are available all year round regardless of the season. And now that there is a online boot camp available, bikini boot camps can be a year round workout program – and there is no rule that says you shouldn’t continue a boot camp after the initial period of the program.

Incorporating bikini boot camps into your lifestyle produces fantastic, long lasting results.