Fitness bikini. Nutrition before bikini competitions Vs.

Fitness bikini. Nutrition before bikini competition Vs.

Meals in the OFF-SEASON.
Professional bikini athletes often have to answer the question: “how do you eat during preparation for competitions and during normal times? In this article, you will find out what Leah Peters, a fitness consultant and repeated participant in the NPC Bikini and NPC Figure competitions, thinks about this:

Regardless of whether I'm training for a competition or not, I try to eat healthy and natural foods. In the off-season, I just eat a little more calories so I have enough energy to train.

I have already talked about my pre-competition diet many times. During this period, I consume 1300-1500 kcal per day, limit the amount of carbohydrates and devote a lot of time to cardio. This regimen is very effective for preparing for competitions, but personally I cannot stick to it on a regular basis. I remember how I tried to follow the same diet after the performance, but it didn’t work out. It was as if my body was screaming: “Stop! Start eating normally! You don’t have to limit yourself so much anymore.” Thus, the daily calorie content of my diet was already 1800 kcal about a week after the competition. At first, it was even unusual for me to eat so much food. My current goal is to gain some muscle mass and of course stay toned. I currently weigh 49kg, but for a few days after the competition I was 1kg heavier due to water retention. But after a few days he returned to normal again.

How I eat before competitions. When preparing for competitions, I alternate 2 days of low carb with 1 day of moderate carb.

Low carbohydrate diet:

Meal 1: 1 cup egg whites, 85 g turkey, some broccoli. Meal 2: 85 g turkey, some green beans. 3rd meal: 110 g chicken fillet, broccoli. 4th meal: 110 g tilapia, green beans. Meal 5: 1 cup egg whites, greens. Meal 6: protein shake.

Moderate carbohydrate diet:

Meal 1: 1/3 cup Oatmeal, 3/4 cup egg whites, broccoli. Meal 2: 85 g turkey, green beans. 3rd meal: 110 g chicken fillet, broccoli. Meal 4: 85 g turkey, 110 g sweet potatoes, broccoli. Meal 5: 1 cup egg whites, greens. Meal 6: protein shake.

So, I alternated these days (on a 2-1 basis) for 8 weeks and lost a huge amount of excess fat! The macronutrient ratio of my diet was 60% protein, 30% carbohydrates and 10% fat. I must say right away that this is a rather complex diet. While following it, I constantly felt a lack of energy and lethargy. I literally had to force myself to train. However, it helped me get lean enough for the show, so I find it very effective.

My diet in the OFF-SEASON. Currently, during the off-season, I try to eat 3 servings of carbohydrates each day and avoid excess protein. I also include 1-2 servings of healthy fats in my diet. The off-season is a great time to take a break from a strict diet and gain some muscle mass. You don't need to restrict your diet as much as before a competition. You should eat a nourishing and balanced diet. At the same time, you should not relax too much, so as not to lose the results that you have achieved through hard work.

In the off-season, I consume 1700-1800 kcal per day (40% protein, 40% carbohydrates, 20% fat.

Meal 1: 1/3 cup Oatmeal, 3/4 cup egg whites, vegetables, 1 teaspoon peanut butter. Meal 2: 85 g turkey, green beans. Meal 3: apple, protein shake. 4th meal: 110 g chicken fillet, broccoli. 5th meal: a slice of whole grain bread, vegetables, 110 g tilapia. Meal 6: Egg whites or protein shake.

By nourishing my muscles with nutritious and healthy food, I feel much better. For several days after the competition, I had an increased appetite and tried to suppress it with artificial sweeteners, chewing gum, diet soda, etc. however, these foods are only good in moderation. As a result, I realized that my increased appetite was associated with insufficient consumption of healthy and high-quality food.

Even in the off-season, I devote a lot of time to cardio training. Usually, I do them in the morning for an hour, on an empty stomach. Morning is my favorite time of day when I can reflect on my life and the day ahead and burn extra fat at the same time! I like to be slim and toned, so cardio is an integral part of my workouts.

Some experts argue that too much cardio contributes to muscle loss. Perhaps this is true, and if I had not devoted so much time to them, I would probably have more voluminous muscles. However, I love my body and this type of training regimen! It is extremely important to listen to the needs and capabilities of your body. Set a goal, develop a plan and stick to it.

Well, now you know everything about my diet both before competitions and during normal times. I haven't decided yet whether I will compete in the Figure or Bikini category next time. But first I want to relax a little and enjoy life. Preparing for competitions involves a lot of stress and lack of a normal social life. Some athletes compete in several competitions in a row, thereby exhausting their body and mind. I do not recommend that you follow their example.

Principles of the fitness bikini diet

We follow a regimen of fractional meals from 5 to 7 times a day - food must be taken in small portions. For example, if the caloric intake per day is 1500 kilocalories, then 200-300 kcal should be consumed per meal.
A gradual reduction in caloric intake, since the muscles should not be destroyed from a lack of nutrients. The reduction should occur due to carbohydrates.
Eating only natural products, fresh, with an acceptable shelf life - we are what we eat, and our beauty is on our plate.
A fitness bikini diet must contain healthy fats - nuts, vegetable oils, and so on.
Protein should make up one third of the diet.
Starchy foods - potatoes, bread, pasta, sweets - must be excluded.
We drink water with lemon juice.
Eating plenty of fresh seasonal vegetables and herbs saturates the body with minerals, and with the help of the fiber contained in these foods, you can easily get rid of toxins. Dried vegetables are especially useful.
You should forget about alcohol once and for all (as long as you adhere to the fitness bikini diet, of course).

Fitness bikini is. What awaits you when preparing for bikini fitness?

The fitness bikini trend is a unique trend. It ensures harmonious proportions of your body, its perfection and self-confidence. And the uniqueness of this direction lies in the fact that you create all this for yourself. You are improving yourself, but whether to demonstrate the ideals of your body or not is up to everyone to decide for themselves. After all, the most important point is that a fitness bikini is for everyone, regardless of whether you want to perform on stage or just look great every day.

With a fitness bikini, you will gain a toned, healthy body with neat, “chiselled” muscles, but most importantly, you will remain feminine and neat. And at the same time, get rid of uncertainty and inferiority complex.

Almost every girl, even those far from ideal parameters, can achieve success and become a sports model. This is proven by examples of famous fitness bikinists. You just need to want to change yourself and take the first step.

I would immediately like to dispel the myth that everything related to bodybuilding will inevitably lead to pronounced and highly developed muscles, and the girl loses her beauty and femininity. But fitness bikini is just a direction of bodybuilding and it has completely different tasks and goals:

the natural proportions of the female body are preserved;
a beautiful muscle relief is drawn without the effect of “pumping”;
the buttocks acquire a beautiful roundness without signs of cellulite;
the waist becomes thin, emphasized, without a drop of excess fat;
the skin becomes elastic and smooth.

Another positive aspect of this direction is the ability to present oneself. Yes, by doing a fitness bikini you will not only create a beautiful body, but also learn how to present it correctly. After all, if you watch bikini competitions, at first glance it is impossible to choose the best. Indeed, all the performing girls have a prepared and polished body. And here a huge role is played by how you present yourself: you are confident, you have a beautiful gait, your movements are light and graceful, your posture is ideal and in addition - your charisma, and as a result - you are irresistible! All this will give you fitness bikini classes.

Success Secret #1: Training

The first thing that those representatives of the fair sex who so passionately want to be in the ranks of fitness bikinists need to understand: do not be afraid to use heavy weights and generally do not be afraid of gyms with “male” equipment.

You will never turn into a "man" using heavy weights, because your body is not predisposed to this. Men's blood contains a lot of testosterone, which allows them to build muscles to unimaginable sizes.

Testosterone is what makes men pump up their bodies, but not women. Our levels of this hormone are significantly lower than those of the stronger sex. Therefore, it is simply impossible to pump up your body without taking any special drugs.

And if you want to become a fitness bikinist, you will have to go a different route, given that taking any drugs in this category is prohibited. Besides, if you've ever looked at a fitness bikini, then you probably didn't see huge biceps and pumped up legs, right?

Moving directly to training, it should be said that you must have a trainer with whom you will coordinate your program.

Of course, you can compose it yourself, but believe me: a qualified specialist will always give you the right advice and tell you which muscles you should work on, when and how many times to do strength and cardio training per week.

All this can play a cruel joke on you if you decide to fight alone. You need help, don't hesitate!

There are several important rules that girls in bikini fitness usually follow:

You should definitely include in your training program not only strength training, but also cardio. The first will allow you to build muscle, and the second will help you get rid of fat and make your muscles more prominent.
For strength training, it is better to use light weights, but the exercises should have many repetitions. This promotes slight muscle growth and makes the body more defined.
In order to achieve a good result, you should give preference to supersets and circuit training, and pay attention to cardio exercises for 20 minutes at the end of each workout.
At the last stage (drying), you need to arrange cardio days of half an hour or more separate from the main workouts.
The main rule: there are measures for everything. You should not deplete the body and bring your condition to painful dryness and exhaustion. Your body should have between 8% and 12% body fat. Bikini fitness does not imply violence against your body. No matter how much you want to win and want to become the owner of beautiful proportions, this should not be detrimental to your health, since it will be difficult to restore it.

Fitness bikini is harmful to health. The dark side of fitness: what is the ideal body of a “fit girl” worth?

Fitness has become an integral part of the lives of many of us in recent years. What health problems may arise if this love develops into thoughtless passion - read in our material.

Recently, the ideal female body is considered to be a pumped up, dried out figure with a fairly large butt, a belly with cubes, and pumped up arms. At the same time, ideally there should be no fat deposits on the body. The task is not the easiest, you must admit, because the actual absence of fat on a woman’s body is unnatural. We are, of course, not talking about tens of extra pounds, but about a small layer of fat, which should be (15-18% of total body weight). But today fashion dictates that girls go against nature. What does this lead to? Naturally, to problems. After all, as Igor Talkov sang, “After all, nature is not a fool, and God is not a cripple.”

WHAT DOES AN IDEAL BODY COST?

An attempt to dry out the body to the state that we see among fitness bikini stars, as well as simply those who strive to become a “fit girl,” very often leads to the absence of menstruation. Yes Yes exactly. The thing is that for the normal functioning of the female hormonal system, fats are needed in the diet, and there must also be a layer of fat on the body. Therefore, you need to be very careful with your diet, and not exclude from it the products necessary for the female body.

“Women’s” vitamin E, which largely affects women’s health, is absorbed by the body only in the presence of fat in the diet. With a strict fitness diet, it is actually not absorbed.

Also, one of the problems that arises on the way to a healthy body is eating disorders, which do not add to your health. The thing is that you can’t live on a fitness menu of chicken, cottage cheese, vegetables, fish, low-fat sour milk and some cereals. Just try to limit yourself in food for a while, eat only fairly lean foods, and after 14 days you will wildly crave a lot of sweets, or you will “fly” on the wings of desire to fast food to get your fill of something tasty. At the same time, if you usually eat one piece of cake, then in such an attack, you will want to eat a lot at once. And then you will continue to exhaust yourself with predominantly protein nutrition.

It is worth noting that it is impossible to live for a long time on a strict diet, and proper nutrition does not imply a ban on certain foods. You need to allow yourself everything: just within reasonable limits, refusing only frankly harmful dishes.

No one says it directly, but many girls who boast about their beautiful forms, supposedly from working out in the gym, simply pump silicone into their butts and chests. We must not forget that when trying to get rid of fat, the breasts and butt (where there is quite a lot of it) will shrink. And, if you can pump up your butt over years of training, then breasts without fat will be ugly. Of course, there is nothing wrong with implants, you just need to understand that if you have an excessive craving for a body without fat, you need to prepare yourself for this.

Sports and a healthy lifestyle are wonderful. The main thing is to avoid excesses. Always remember that training for health and a beautiful figure and training for the modern body ideal without a hint of fat (which, in fact, only professional athletes need), which is natural for women (not to be confused with extra pounds and a saggy belly) is completely different things. Eat right, but without excess, go to the gym and enjoy life - and your body will be beautiful.

What goals can be achieved?

The fitness bikini diet helps you lose weight. The body rejuvenates. Blood pressure stabilizes. The swelling goes away. Provides weight loss and muscle relief.

Nutrition for a fitness bikini for every day does not imply a “hunger” regime, since meals reach 5-6 times with a daily calorie content in the range of 1400-1800 kcal.

By focusing on proteins and reducing carbohydrates, you saturate the body with essential microelements, fat deposits will gradually melt and no longer form.

You should never go hungry; a hungry body begins to produce special substances that destroy muscles.

The goal is a beautiful and toned body. But you have to try and not break down. Keep your future image of a luxurious diva in your head, and it will be easier for you.

Fitness bikini posing. Fitness bikini posing. rules and subtleties

Fitness bikini posing. Rules and subtleties

Posing in a fitness bikini: how to present yourself in the best light?

Fitness bikini competitions are somewhat similar to a beauty contest: judges evaluate not only certain parameters, but also the overall emotional impression that the participant makes. And you can often see that victory goes not to the best body, but to the best style.

That is why girls so carefully work out every small detail, from heel height to skin color, in order to create a bright, cohesive look. And, of course, the ability to pose, move confidently and gracefully on stage plays a huge role.

-What are the judges looking at?

When evaluating participants, judges pay attention to several points.

Proportions. This is the ratio of the length of the body to the length of the legs, and the type of figure (the most beautiful is considered to be “eight” or “hourglass”, with a pronounced thin waist), and the width of the shoulders and hips.

Relief. In a fitness bikini, you need to strike a balance between grace and a well-developed body. The prominent, easily distinguishable muscles that bodybuilders strive for would be out of place here. Ideally, the participant should give the impression not of an athlete, but simply of a slender, well-built, fit girl leading a healthy lifestyle.

Leather. Yes, judges also pay attention to the condition of the skin, which should be elastic, smooth and healthy, without sagging or acne. Since oil and various glitter on the body are strictly prohibited, girls actively use bronzers (self-tanning). The main thing is not to overdo it!

Gait and movements. Beautiful posture, the ability to move gracefully and smoothly, control your own body, present yourself - this is what you need to show when posing. Stiffness and awkward movements can undo all the effort spent preparing for competitions.

Mood and image. A smile, a positive attitude, a perky look, a thoughtful and complete image create the unique impression that the athlete makes. Even with imperfect external data, you can charm the audience and the judges.

— Rules and regulations

As with any sport, fitness competitions have strict rules that define the required elements that must be performed on stage.

In the first round (presentation), the participants go on stage demonstrating their gait. Then, to assess the physical form and proportions, the participants (in a group of 5-6 people) stand facing the judges (frontal position, one hand on the belt), and then alternately sideways (one arm laid back), back, the other side and face again. After which the girls take their places in the general row.

Despite its apparent simplicity and strict requirements, the presentation leaves a lot of room for maneuver.

— Subtleties and nuances

It would seem that the rules strictly describe how the contestants should stand and move, and they will even turn on command. How can you stand out from the crowd and attract attention? To do this, there are certain techniques that help emphasize your strengths and disguise your shortcomings.

A slightly wide waist (one of the most common figure flaws) will seem much thinner if you turn sideways even a little. This can be done even in a frontal position: the feet are turned straight forward, the head is also turned towards the judges and the audience, but the body can be slightly twisted to the side, showing it not directly, but almost from the side. This way your waist will look really thin.

With the girls standing with their backs to the judges, the length and proportions of the legs, the shape of the back and the back of the waist are assessed. Here you need to determine in what position your legs look best: placed shoulder-width apart, slightly wider than shoulder-width apart, or vice versa – crossed. When moving the pelvis back and arching in the lower back, it is important not to overdo it: tilting too deeply will look vulgar and defiant. But in this position it is better to keep your arms freely lowered, without “opening” the latissimus muscles. And don't forget about posture!

It can be very advantageous for the participants to turn 90 degrees towards the judges, allowing them to demonstrate their waist, buttocks, thighs and legs in the most advantageous light. Standing sideways to the judges, shift your body weight to the far leg, tighten your buttocks as much as possible and slightly (just slightly) move your hips back. Bend the leg closest to the audience slightly at the knee, and move your arm back so as not to cover your body.

— Plastic

The first thing that should always be in your head: a fitness bikini is always femininity, grace, elegance. Therefore, all poses and movements should emphasize this gentle lightness. It is in the presentation that you can create the image that will then be fully revealed in the free program and win the hearts of the audience and judges. Experienced athletes know how beautiful smooth movements look, as if flowing into one another. You can even turn around in different ways!

— How to learn to pose?

Posing is so important that there are even special master classes given to competition winners. If possible, it is better to take several lessons to feel confident on stage. But you can learn this on your own. You need to thoroughly know your strengths and weaknesses, figure out how to present yourself as advantageously as possible and... train. Day after day, rehearse the gait, turns, poses, bows, and not only in front of the mirror, but also in front of the video camera. So that smooth, beautiful movements become not a rehearsed performance, but a part of yourself.

And everything will work out!

First preparation for a fitness bikini competition

Between following a strict diet and grueling workouts, the path to your first fitness bikini competition can be confusing and very stressful. If you don't have a guiding person, you can easily get confused and end up failing even on the day of the competition, because you don't prepare for everything. Trust me, I know better than anyone; just ask my best friend/stylist/makeup artist/massage therapist/posing trainer/massage therapist...yes, I mentioned the massage therapist twice! On the day of my first show, I was completely broken, and the massage therapist had to quickly get me back on my feet. I'm a very meticulous woman and I thought I did everything right, however, on the day of my first show, it turned out that I was missing a few pieces of the puzzle and no one told me about it in advance.

In this article I will write an extensive list of things that I believe every girl should know before her first bikini competition, before going on stage. I really wish someone had given me these tips before my first show!

Step 1- Find the right trainer:

I will highlight this especially, hire an accountable coach! You definitely need someone with experience training bikini girls to guide and support you throughout the preparation. Since this is your first training, I would recommend hiring someone to train in your city. I tried online training with some of the best trainers in the industry, but found that everything was new and being in person for the training was simply a must. A live trainer is more passionate about the nuances of your training, nutrition plan and posing. He will be able to monitor your progress closely on a daily basis, evaluate and make adjustments as necessary, when they are needed. Your mentor can become your closest friend and biggest supporter throughout your journey as you spend most of your time in the gym. You need a mentor who can motivate you, who can help you cope with your nerves, and who will be behind the scenes on race day. You can find a good coach by asking girls who have already competed, those you know whose uniform you like. Choose a coach based on the results of his students!

Step 2- Choose your main tournament for which you will prepare:

Consult with your coach and analyze upcoming shows to determine which tournament is best for you. There is a lot of information on the Internet about upcoming tournaments. As a rule, in Russia, bikini fitness tournaments are held as part of the Bodybuilding Championships - in spring and autumn (Editor's note).

Each tournament is different, and judging, as practice shows, is completely subjective. I suggest looking at photos of last year's winners in each Show you would like to compete in and get an idea of what type of build the judges like in those shows. For example, if you have a more muscular body, you won't want to go to a tournament where the judges favor sleek girls.

Step 3- Budget/expenses for fitness bikini:

Unless you have so much money that you don't know what to do with it, I suggest you sit down and figure out your budget for the next 12 weeks of competition prep in advance, you'll thank me later. Creating a budget at the beginning will save you some financial stress during the process. Create a spreadsheet listing all the key (most expensive) items you'll need for the show. In the first column I offer the following list:

Coach - 12 week cycle, Coach, posing specialist and nutritionist (This can be one person who guides you, or maybe three different ones)
Registration card
Entry fee for competitions
Fitness bikini competition swimsuit
Performance shoes
Competition decorations
Bikini Mounts
Sports nutrition (fat burners, BCAA, protein, etc.)
Weekly food purchases
Solarium (tanning products)
Makeup for competitions.
Stylist
Professional make-up
The road to the competition
Hotel booking
Photographer's payment

Fill out the table with your monthly expenses and calculate the total cost. Make sure you can handle such expenses 100% before diving into preparation. There is nothing worse than realizing halfway through drying that “hmm, but there’s not enough money.”

Step 4 - avoid stress, do all organizational issues in advance:

If you are nervous during preparation, during cutting it can significantly slow down your progress and cause muscle loss. Stress has a lot of nasty side effects: it makes you less focused, slower your thinking, longer recovery times, and worst of all, slower fat loss. The process of preparing for a competition is hard enough as it is, so if you can eliminate any other potential sources of stress early on, so much the better.

And so, you found a good coach, decided on the date of the competition, planned the budget. Print out the participant form, fill it out and send payment RIGHT NOW, so you will block your escape routes and be sure to perform! Tip: Call the competition organizers and ask what type of flooring is on the stage. Carpet, wood or rubber floor? This is extremely important to know when practicing catwalk and posing.

Hotel: Most shows offer some kind of hotel that gives significant discounts. It is advisable to book the hotel a couple of weeks in advance. Rooms usually sell out very quickly before events, I generally suggest booking a room when you pay the entry fee (you won't chicken out halfway, will you?)

Directions: Print out a map of directions to the venue from your hotel. If you are driving, I would advise you to stop driving in a couple of days. Driving can cause your feet to swell and your ankles to swell, and I'm sure you want to avoid that on stage. If you are flying to the tournament site, I would advise flying two or three days early in case of any flight delays or cancellations.

Sign up for a tan: Book your makeup spot. A flawless tan is a must for the stage. The light is very bright and will blur the shape if you are not dark enough, so the darker the better. Plus, the brighter the makeup, the better the relief is visible.

And you certainly don’t want to go on stage with crooked makeup or, even worse, green makeup. Two things that the judges will evaluate are skin and face shade, so points will definitely be deducted for a bad tan. Don't skimp on makeup, it's very important!

Sign up for make-up and hairstyle in advance: On stage you present your best form, you want to be perfect in all aspects. Make an appointment with a stylist to select colors for the show, about a week before the competition. If you have the money, I would recommend treating yourself to a facial and whitening your teeth a month before your show.

Competition makeup is completely different from everyday makeup or even photo shoot makeup, so if you're hiring someone who's never done it before, be sure to inform them! Makeup for the stage should be bright and highlight your image; before the show you may think it’s too provocative, but don’t worry, the makeup will look perfect under the spotlight. I recommend hiring professionals. And again, take care of this in advance.

Styling: This is just as different than styling hair for a photo shoot or wedding, so make sure you hire someone experienced in styling hair for fitness competitions. The goal is to look as healthy and natural as possible, with hair that is thick, shiny and naturally flowing. Make sure your hairstyle matches your look.

Nails: Everything matters when you're on stage, including your manicure. I would recommend a neutral, natural color. You don't want to take attention away from your form. Most girls choose a French jacket, it is stylish and neat. Don't try to make long acrylic claws, it's just scary and distracting.

Swimsuit: Let's start with the bikini, this is the fun part! First, choose a color that suits you and also complements your appearance. Your favorite color may not be the best for your skin tone under the glare of the spotlight. Pay attention to the swimsuit, try different shades, take samples and see how the color behaves under bright lighting. Design. Participants in bikini competitions are required to compete in a two-piece set with a V-shaped bottom. Consult with your trainer what kind of swimsuit you should wear. But the shape of the panties may differ; choose the one that emphasizes your figure.

A lot of rhinestones or a lot of rhinestones? The question is really difficult, it all depends on how much money you are willing to spend on your outfit. Sometimes too many crystals distract the judges from the body to the costume.

Heels: that's what's easy! Your heels should be low heels. Because the judges sit below you when you are on stage. The platform cannot be used (for Russia). Plus it's harder to walk on. Remember, everything should be comfortable! You choose heels to be comfortable and not distracting. If you can easily walk in heels without straps, take them. If it’s a bit difficult, buy strapless ones.

If you have the money, order spare shoes. You'll practice wearing them every day, so even if they break, you have a backup pair!

Jewelry: Here you can have fun to the fullest, but remember sometimes less is more. I usually go with one ring on each hand, one bracelet and earrings. I always try to match the jewelry to the bikini mounts. Don't weigh your hair down with trinkets, it's unnecessary.

Step 6- Posing!

Practice, practice, practice! You can have the hottest butt on stage, but if you don't know how to pose, chances are the girl with the best pose and the wrong shape will be ranked higher than you on the final score sheet. Perfect your posing! I trained every time after a cardio session and worked with two posing instructors to improve my catwalk routine. My trainers took photos of each pose and recorded videos throughout my training so that I could see mistakes and correct flaws in the defile.

You will have exactly ten seconds on stage to show everyone your hard work and spend those 10 seconds making everyone gasp. Don't worry, back straight, chin up, butt up, arms relaxed, smile and walk around like you've already won the show. Try not to look at the judges for long when I go on stage, I usually greet the judges with a smile and then look over their heads or into the crowd. You have to think the same about the photographer, if you always look down on the judges, you may not get good photos.

It's time to show off your hard work, hold the pose for as long as you can, don't rush, move on. You only have 10 seconds so make sure you make the most of them, I've seen girls in great shape just run away, that's not what we're here for! Make transitions smoothly, maintain a smile and grace, leave as impressively as you entered. Remember, every moment counts. The judges will evaluate even when you are on the sideline.

Step 7 - What to take with you:

Be ready for anything. This is my personal list of things I take to every show. Yes, I am a meticulous person and try to prepare for everything. It is a big day after all!

Swimsuit
Backup swimsuit (if available)
Sewing kit
Bikini Clips
Oil after makeup
Heels and spares (if any)
Jewelry
Slates
Robe or sweatpants
Curling iron/straightening iron
Volume spray
Hair gloss
Brushes: round and straight
Hairpins
Makeup: dark foundation and powders
Lipstick and gloss
Hand wipes
Full-length mirror (approx. Translator There’s just not enough watermelon in the bag)
Hand mirror
Deodorant (translator's note - can give a green tint to makeup)
Cash
Glue for eyelashes
Eyelashes
Towels
Phone/charger/headphones
Competition card and passport
Tanning cap
Scissors
Toiletries: Shampoo, conditioner, toothbrush, etc.
Vaseline for teeth, trust me, it works! Apply it to your teeth after lipstick to prevent your teeth from getting dirty.
Unscented soap.

Good luck at your first competition!

Bikini fitness workouts. Features of the bikini fitness program

You must understand that the goal of these classes is not to gain large muscle mass, but to create an attractive, toned body. To do this, most girls use intense training with light weights. If you want to start training, then you shouldn’t immediately run to the nearest gym and use other people’s bikini fitness training programs. First, you should find a qualified trainer and preferably undergo a medical examination. It will also be good if you independently study the issue of nutrition and training. After this, you should decide how you want to train - professionally or for yourself. Beginning athletes should start with minimal loads so as not to overload the body. You can start with simple sports, say, running or swimming. Gradually increase the load and as a result you can move on to full strength training. Remember that you cannot start the main part of the lesson without a good warm-up. Otherwise, you could get seriously injured. Every training day you should pay full attention to a new muscle group. If you train five days during the week, then you can distribute the work by day as follows: shoulders, back and biceps, chest and shoulder muscles, legs, triceps and back. This is just a rough plan and you can use a different division. At the same time, you should remember that someone else’s bikini fitness program most likely will not suit you. For the training to be effective, you need to create your own training program. To do this, it is best to use the services of an experienced instructor. In addition to drawing up an individual training program, he will help you with nutrition and teach you the technique of performing all the basic movements. It is also very important to choose the optimal number of exercises for each muscle group. In this matter, you will also need the help of a specialist, since the choice is influenced by a large number of factors:

Your body weight.
Speed of metabolic processes.
Daily diet.
The body's sensitivity to stress.
Your level of fitness.
Assigned tasks.

Can everyone achieve a fitness bikini figure?

According to Dmitry Topilin, the ability to form an ideal figure is influenced by many initial factors: genetics, age, metabolism, body fat percentage and general health. “There are cases when girls qualified for competitions in a couple of weeks and looked good in the line-up, and there are those for whom it will take a couple of years. If you try hard, everyone can perform, but the winners will most likely be those who are more genetically gifted, as in any sport,” explains the athlete.

However, as Anna Starodubtseva adds, the results of training also greatly depend on how much we want and can work on ourselves, overcoming difficulties. “Yes, genetics does not allow this to be done quickly, but it does not put an end to a beautifully built body. Obviously, this will take more time and effort. It will be necessary to adhere to the regime more strictly, but anything is possible,” the expert notes.

Fitness bikini breakfast. How to eat healthy while doing bikini fitness?

To achieve harmony when creating a beautiful female body, you cannot do without an integrated approach to solving the problem. If you decide to engage in fitness bikini, then here are the basic principles that you have to adhere to:

Competent training process.
Special diet and diet.
Drinking regimen.

The main topic of today's conversation is nutrition. A little later we will invite you to get acquainted with the detailed diet for girls involved in fitness bikini, and now we will highlight the basic rules for its construction:

The maximum energy value of the daily diet should not exceed 1800 calories.
You need to eat six times throughout the day.
Reduce the amount of carbohydrates consumed, and at certain points, completely abandon this nutrient.
Carefully monitor the calories purchased and expended per day.
Consume exclusively natural foods.

It is very important to evenly distribute your daily calorie intake over six or even seven meals. It should also be noted that your diet will largely be determined by your training experience. If you are just starting to exercise, then you probably have a fairly large amount of fat accumulated in your body that you need to get rid of. To achieve this goal, you need to reduce the amount of carbohydrates in your diet as much as possible. On average, it will take you about four months to reduce your body fat percentage to the required level. After this, you can include vegetables and fruits in your diet. You must also remember that the fitness bikini nutrition program should always contain a large amount of protein compounds. It must be said right away that the detailed diet for girls involved in fitness bikini does not involve fasting. For this reason, the diet does not pose a health risk. You should eat the required amount of food and not feel hungry throughout the day. The main problem for girls is being very busy throughout the day, because only professional athletes can devote all their time to sports and nutrition. Due to busyness, situations often arise when eating is impossible.

How to eat fitness bikini in the off-season?

Nutrition in the off-season fitness bikininists

should not differ much from the competitive one.
This refers to the diversity of the menu and the right products. You need to eat healthy foods, slow carbohydrates, healthy fats and proteins. The only thing you can afford in the off-season
is not to bother so much with the ratio of proteins, fats and carbohydrates throughout the day, but keep an eye on it. You can treat yourself to sweets, not be so categorical about fatty foods, look at your figure and body.

How to eat fitness bikini while drying?

Drying nutrition for fitness bikinists

must be controlled and correct. It is necessary to carefully monitor the ratio of BZHU, gradually reduce the amount of coals in the diet, replace them with proteins, and gradually cut back on the entire daily collage.

Diet for fat burning

prohibits everything fatty, fried, sweet, etc., strict control, especially in the last days before the competition. You need to eat mainly protein foods: chicken, fish, low-fat cottage cheese, egg whites.

Why is pasta not allowed in the bikini fitness diet?

It is not recommended for fitness bikini athletes to consume pasta due to the high starch content in it, which is of course undesirable. After all, starch is a component of flour, with which flour products, pies, and everything sweet are made, and pasta is flour in solid form.

Fitness bikini nutrition. Second courses

“... Proper nutrition helps not only to lose weight, but also to improve health. It turned out that it is not so difficult to comply with it. The most important thing is simple and low-calorie home-cooked dishes. I even started making yogurt myself, I just need to buy healthy and good starters. I’ve been on this diet for three months now – the process is going well, I’ll continue. I eat fish, vegetables, oatmeal, fruits, turkey, chicken, including nuts and various oils. I also supplemented the diet with linoleic acid in capsules. Result in 3 months minus 10 kg. Only the fat is gone. But emotions are not all right. I began to notice irritability, lethargy, lack of mood, and constant drowsiness. We need to add vitamins”;
“... I was preparing for a bikini, and the trainer prescribed my nutrition. At first I was on a diet with carbohydrates (oatmeal in the morning and rice for lunch), the rest was proteins, vegetables, some nuts. Then he switched me to low-carb with any vegetables, and only 2 times a week carbohydrate loads with rice. I study 5 times a week for 2 hours. Strength training for 4 days and cardio training for 5 days. Before you get involved in this, think about whether you can withstand such a rhythm and such restrictions almost constantly?
“... I’ve been on a diet for 3 months, I can tolerate everything fine, except for the lack of sweets. I think that the lack of glucose affects the functioning of the brain, as I noticed that my thinking is slow and I can’t quickly orient myself and concentrate. Perhaps this is just me, since before that I was considered to have a sweet tooth (chocolate, Snickers, candy were always a snack at work, as well as jam or jam for tea). I read in the recommendations that once a week you can indulge in your favorite dish (for me it’s sweet desserts), so that the restrictions do not put a lot of stress on the body. That's what I do. Otherwise, I don’t do any violations, except that I eat more fruits and berries than I should and yogurt. I make it myself from low-fat milk and use it everywhere (as a dressing for salads, when baking fish and turkey). I also got the hang of making yeast-free bread made from whole grain flour with bran and flax seed myself. I eat grapefruits, oranges, green apples, and celery in salads. Mushrooms, which I add to omelettes, salads, soups and vegetarian borscht, are very helpful. Weight loss by 5 kg in 3 months, gym training 3 times a week.”

The whole truth about the fitness bikini. The whole truth about fitons

Few of them admit how, sitting on the floor in the kitchen, they cry, swallowing cakes and other sweets. Swallowing because they can’t stop - their psyche has failed. But the hormones continue to say: we want sweets. And the brain says: I want a cool body. And the girls are naturally vomiting from the conflict within themselves. Because having a perfect body is a narcotic pleasure. The inability to resist breakdowns is the insidiousness of unbalanced hormones. They all tell us tales about how they eat strictly chicken breast and a handful of buckwheat. But you won’t live long on such a diet - that’s the first thing. You won’t get the vitamins and microelements the body needs from it - second. You'll definitely fall apart - that's the third thing. The girls I talked to, as one, admitted to severe and fairly regular breakdowns. So that you understand: a breakdown is not like swallowing candy. This is eating a kilogram of sweets, washing them down with bitter tears of dissatisfaction with oneself and the inability to resist this craving. It’s much more pleasant not to set strict restrictions on yourself. Allow everything, but within reasonable limits. And preferably during main meals, when insulin will already rise.

DIY swimsuit for fitness bikini - master class with pattern

In order to shine on the beach in a fashionable and unique bikini, you don’t have to shell out huge sums for branded swimsuits. You can sew a swimsuit for a fitness bikini with your own hands from simple materials at hand, and then decorate it in accordance with the most fashionable trends and your own taste. Moreover, in this case, a fitness bikini swimsuit will fit you better than a store-bought one. When sewing with your own hands, you can take into account the non-standard shape, your preferences in color, decoration, and choice of fabric.

What fabric can it be made from?

You can sew a stylish denim swimsuit or create a handmade bikini in grunge style. To make a unique bikini, you can use an old T-shirt, tunic and even a dress, which have already outlived their usefulness, but can still get a second wind, turning into a unique swimsuit that will definitely be one of a kind.

To sew a bikini, we need a T-shirt or a piece of material measuring one meter by one meter and decorative elements (rhinestones, sequins, beads, fringe), which can be bought at any sewing supply store.

For a swimsuit, you should choose T-shirts that, in addition to cotton, contain synthetics. Such a swimsuit will not stretch and will not lose its shape.

Making ties

First, you need to remove the bottom seams from the selected item; they will not be needed in making the swimsuit.

Secondly, cut two strips from the source, each of which will be 5 cm wide and 1 meter long. Then we cut these strips lengthwise into two equal parts. The result should be four ribbons that will serve as ties. Next, two more such tapes are cut, one of which is divided in half, and the other remains the same length. But you can also buy ready-made braid.

In order to make the swimsuit more vibrant and original, the material for making the ties can be something with an active print.

After this, you need to fold the ribbons lengthwise in the manner of a “book cover” so that the edges of the cuts face inward towards each other and sew them with a simple stitch on a sewing machine. The ends of the ties are folded inward and secured with several stitches. The ties are ready.

Making the top part

Then you will need the thing from which the base of the swimsuit will be made or the material of your choice, folded twice. It is necessary to cut a wide strip of fabric in two layers (the length of which is equal to half the volume of your chest, measured at the level of the nipples). The layers of cut fabric must be sewn together. This is done so that when the fabric gets wet it does not show through while it is wet.

How to model a bikini pattern

For the next step, you will need a life-size bikini swimsuit pattern. It's quite simple to do. The bikini top consists of two triangles connected by ties. It is necessary to draw a triangle on tracing paper, the height of which will be the length from the nipple to the point above it, which is at the level of the armpit, the length of the base will be the lower half-circumference of one breast.

When drawing up a pattern, you need to add 1.5 - 2 cm to the bottom of the triangle on the fold of the fabric through which the ties will be inserted.

Then, using the pattern, you need to cut out two symmetrical triangles, the edges of which need to be processed. Now, to the tops of these triangles, sew the tie whose length is shorter than the others. And the longest tie is threaded through the folds at the bases of the triangles. The top of the swimsuit is in your hands.

For those young ladies who have small breasts, the bikini top can be slightly adjusted. For this purpose, foam rubber cups of the required size are inserted into the upper part of the swimsuit. The most important thing is to remember to secure them to the fabric by hand with a couple of stitches.

Making the lower part

For this part of the bikini, the pattern is a trapezoid. The height of the trapezoid should be equal to half the distance from the coccyx to the point parallel to the pelvic bones, the width of the lower part should be half the upper half-circumference of the hips, the width of the upper part should be the distance between the inner thighs. Then we cut out the necessary parts using the pattern. Just like making the top of the swimsuit, making the bottom will require a piece of fabric folded in half and sewn together. We cut out the necessary elements. The trapezoids must be sewn together so that the shape of the resulting piece of fabric is an “hourglass”.

It is recommended to sew a gusset into the swimsuit panties so that it holds its shape better and is less see-through

Remember that, as with the top of the swimsuit, there is a fold at the bottom to accommodate the strings. Now all that remains is to insert the ties into the processed folds and tie them together. The swimsuit is ready.

Decorating a swimsuit

When the base is ready, you can begin the most interesting part of the process - decorating the swimsuit.

Let's start with the fact that the strings of a swimsuit can be decorated with a variety of beads. A couple of plastic or wooden beads on the ties will give your bikini a special touch.

The swimsuit itself can be either completely embroidered with sequins or made into a pattern using bikini stencils. Rhinestones on the top of a swimsuit will also look good. There is also a huge number of figured stripes that can decorate both the upper and lower parts of the swimsuit. Place the bikini stencils on the swimsuit piece, coat it with glue, sprinkle with glitter, and remove the stencil. A beautiful picture is ready!

You can also use machine embroidery to decorate a swimsuit. It is enough to use contrasting threads to create an original design.

We sew a bikini swimsuit with our own hands, master class

You can model a bikini swimsuit in the style of Lady Gaga: make high bottoms with interesting cutouts. The basic pattern in this case is the standard model of women's panties. Dimensions - according to measurements. As an example – size 44/46. We process the oval cutouts of the swimming trunks with facings and stitch them with a double needle along the entire length of the seam. Sew the side seams, placing allowances on the back half. We overlay the top and bottom edges. Then we sew down the bottom seam of the panties. Baste the gusset along the bottom. We turn the allowances on the leg openings inward and stitch them with a double needle, while simultaneously attaching the gusset. To ensure a tighter fit and prevent stretching of the neckline, you can put a thin elastic band in the hem. Fold the top edge, insert a thin elastic band and stitch with a double needle.

Video master class on sewing a swimsuit

Useful materials

Fitness bikini workout. Fitness bikini girls training

First, I would like to talk about the training process of a fitness woman at the preparatory stage for performances. After all, not many people have an idea about those training actions, thanks to which your body will become one point closer to the shape and figure of Ekaterina Usmanova. Interesting? Then let's go.

Features of training

Everyone likes the fitness bikini category. This is close to the audience, both girls and boys, because on the catwalk the girls look very beautiful and attractive, and do not cause disgust among the masses, unlike classic female bodybuilding. The only criticism against fit girls is that they have an unnaturally low layer of subcutaneous fat; the girls look very dry and a certain category of people don’t like it. But if we talk about the overall mass response to the competition, it is undoubtedly positive.

The girls performing on stage feel no less comfortable. After all, they know that they are role models, that they are in good shape, that everyone looks at them and envy them for being beautiful. Moreover, as practice shows, a place where beautiful girls gather, and where there are a lot of them, automatically becomes popular, no matter what it is, a competition, a nightclub, or any other event, and this is worth recognizing. Specifics of the training process for fitness bikini athletes:

They don't chase the masses, and that's the first thing. The girl doesn't need big muscles, this is not bodybuilding. Circuit training with high intensity is often used.
They spend a lot of time on exercise machines and do cardio, because their task is to burn subcutaneous fat
Often, fitness bikinis do not lift heavy weights in their workouts and do not chase records; preference is given to high repetitions.

Fitness bikini training does not exceed an hour and a half in duration. The set of exercises and the number of repetitions are selected individually depending on the girl’s physical fitness, her strength indicators, form, and percentage of subcutaneous fat. That is, the process of preparing for competitions and the tasks are different for everyone.

One girl can only dry herself - accordingly, less time will be spent on preparation. The second will gain weight, and only then remove subcutaneous fat. Therefore, there is no single approach to training and nutrition for fitness bikinis. There is a certain average set of exercises that most fitness bikinis use in preparation for competitions.

Fitness bikini training program

As for the training program, there is no single correct option. Everyone has different methods and approaches. But the girls' classes take place both in the gym and outside, if the weather permits.

The training program for fitness bikini athletes should include the following exercises:

» Shoulder training: Dumbbell rows in front of you, dumbbell bench press while sitting, dumbbells bent over to the sides, barbell rows in front of you
» Back training: Bent-over dumbbell rows, pull-downs in front of you or behind your head
» Biceps training: Barbell curls for biceps, dumbbell curls for biceps while sitting
» Chest workout: Bench press, dumbbell press at 30 degrees, dumbbell lateral raises
» Leg training: classic squat with a barbell, platform press, forward bends with a barbell, leg extension
» Triceps training: French press, triceps extension on blocks

The training split needs to be changed and alternated with each other so that the muscles do not have time to adapt to the load. Some workouts are aimed at developing strength, others at endurance. This is regulated by the number of exercises and repetitions.

Fitness bikini training program

Monday (Legs + abs + calves)

Superset leg extension and bending on the machine - 3 circles of 15 repetitions each
Classic squat with a barbell - 4 sets of 8-12 reps
Leg press in the simulator - 4 sets of 10 times
Weighted Calf Raises - 4 Failure Sets
Bench press on bench – 4 x 15 repetitions

Wednesday (arms + chest + back)

Block row to the belt - 5 to 10 times
Vertical block rows to the chest - 4 x 20 times
Bent-over dumbbell rows – 5 x 20
Incline dumbbell press – 4 x 20 reps
Dumbbell horizontal press - 3 x 10 times
Doubleset from:

- push-ups from a bench – 3 to 25
-hammers – 3 to 25

Friday (shoulders + legs)

Deadlift – 5 sets of 15-20 reps
Barbell lunges – 4 sets of 15 reps
Seated dumbbell press – 4 x 15
Barbell rows to the chest in a standing position – 5 to 12
Seated dumbbell flyes – 4 to 15

This is a sample plan for a weekly training cycle for fitness bikinis who train in the gym. You also need to include cardio in the program before training on the treadmill min. thirty.

Training plan and recommendations for beginners from scratch

This plan is suitable for girls who have been involved in sports or are involved in other physical activity, but in no way for beginners. If you want to train from scratch and don’t know where to start, then you can’t do it without a coach, because everything is individual. After looking at you, the trainer can create a specific program taking into account your parameters, activity, lagging muscle groups and your goals.

More on the topic: What did famous bikinists look like before?

Therefore, girls who come to the gym to prepare for bikini fitness - go to the trainer, let him guide you. Experienced athletes do not all need a coach, that’s why they are more experienced, they perform and train themselves at the same time, they have enough knowledge and skills to adjust their training program. Preparation for bikini fitness beginners should begin with finding a coach, because he:

He will adjust your workouts, draw up a plan, and adjust your diet and nutrition plan.
He will become your assistant and will conduct classes, give you tips, and provide insurance to avoid injuries.
Motivate and force you to work on yourself. Criticize and praise your successes.
4.Adjust and manage the entire process, guide you, take into account individual characteristics, change programs, diet at certain stages of preparation for bikini fitness.

Video training of famous fitness bikinists

And finally, we will give an example of how already successful fitness bikinists train, who will happily share secrets, special exercises, techniques and give a lot of useful and valuable advice.