The metabolism in our body can only be compared with the burning flame in the furnace. In his tongues can burn carbohydrates, proteins and excess fats, which so interfere with many women. The result of your physical form will depend on how well you configure this oven. However, diets alone cannot solve the problem. According to most trainers, an integrated approach is required here. That is what fitness bikini offers. Nutrition and exercise as well as the right attitude help to cope with a difficult task and achieve ideal forms.
General information about sports
Fitness bikini workouts aim to achieve perfect body shapes. This is a separate direction in fitness, in which harmonious proportions of the whole body, cat's grace, and also visible reliefs are appreciated. Moreover, for some, such training is a useful hobby, while for others they develop into a real job. Both groups of women, unashamedly, demonstrate the results of their work. Most often these are photographs from gyms. For example, this is what the famous Brazilian athlete and the owner of a huge number of titles Larisa Reis do.
By the way, many beginner and continuing athletes try to keep interactive diaries and blogs. In them they talk about how to train correctly, which elements of sports "chemistry" to take. And also most of them talk about proper and balanced nutrition. Fitness bikinis, they say, cannot be mastered without simple rules. Moreover, you must completely review your diet and food intake.
"Bikinist" and female bodybuilders
Due to a certain similarity in the system of fitness bikini classes, it is quite possible to compare with female bodybuilding. In both cases, body modeling is performed through a balanced diet, a well-designed drinking regimen and specially selected exercises in the gym. That's just the appearance of the athlete is somewhat different. “Bikinists”, unlike women bodybuilders, look more harmonious. They do not have too bulging muscles. Visually, they are not pumped. And, to be honest, they look feminine and natural.
What is the difference between a fitness bikini and body fitness?
At their core, bodybuilding and fitness bikinis are similar. Both directions are aimed at harmonious pumping of the body. Moreover, in both cases, an integrated approach is used, consisting of a diet, intense power loads and the consumption of fat-burning drugs. Plus, all these areas are associated with the competition of the same name.
Like the “bikini”, body fitness is considered one of the new disciplines in which emphasis is placed on aesthetic beauty and athletic physique. “Bikini” is also the name of a nomination approved by the Congress of the International Federation of Bodybuilding and Fitness in 2010. Representatives of the fair sex, with beautiful body contours, athletic and at the same time aesthetic physique, can claim the honorary title of “bikini model”. To participate, they must follow a diet and exercise.
What do fitness bikini classes allow you to achieve?
Fitness bikini (nutrition and training play an important role in it) is a relatively new nomination, but already beloved by many, in traditional female bodybuilding. Its goal is more global than it might seem at first glance. According to many trainers, it is associated with the reorganization of "iron sport" and its popularization among the masses.
With the right approach to classes, this sport helps to get rid of excess body fat and unflattering cellulite. With it, you can get a toned, neat body, healthy skin and build moderate muscle mass.
And, of course, having achieved visible results, female athletes easily overcome existing complexes and seriously increase their self-esteem. All this helps them to achieve properly planned preparation for a fitness bikini. Nutrition and training also contribute to the formation of your body and psychological mood.
Can I get to the competition?
Anyone who meets the specified criteria can enter the bikini competition. In particular, during the evaluation of the contestants, the jury takes into account the structure and initial constitution of the body. They should have long legs, a neck and a not too oblong torso. The main role here is played by natural data and the predisposition of the participants to ideal forms.
Currently, it is a very popular sport with huge competition. It is difficult to break into it, but it is real. To do this, you will need to train long and hard. And most importantly - forget about the sweet and delicious.
Tips for beginners: where to start
If you still decide to master this entertaining, but labor-intensive sport, start with a professional consultation. As a rule, instructors in gyms or practicing "bikinists" give such a briefing. For example, tips for beginners are given by a fitness model and former winner of the Bikini in the capital competitions between the regions Ekaterina Usmanova. The athlete, by the way, was lucky to marry a professional fitness instructor.
According to the girl, preparing for a fitness bikini should start with the right attitude and well-prescribed training. She is not a supporter of diets, but prefers to eat properly. Its daily menu always has a place for fruits, vegetables, cereals, as well as meat and fish products.
What does the base program include?
According to experienced "bikinists", every beginner and continuing athlete needs a personal training program. However, there is a so-called basic program, which beginners adhere to. In total, a fitness bikini (before and after training it is recommended to drink special energy drinks) is designed for 5 days.
Starting from the first day, athletes do exercises mainly on the shoulders. For example, these could be the following exercises:
- From a standing position, a bench press is made (performed using a slight weighting).
- A slight tilt is made and the draft of the dumbbells comes from a standing position (weights are pulled to the chest).
On the second day, attention is paid to the back and biceps. For example, it can be the layout of dumbbells from a standing position, lever traction, lifting of gravity from behind the head. You can also sit down and get out of it with a barbell. On the third day, emphasis is placed on the shoulders and back, on the fourth - legs, and on the fifth - triceps and back.
Fitness bikini: sample nutrition and training
For some women who are losing weight, diet is considered a panacea. But, according to experienced "bikinists", it is necessary to find a middle ground between restrictions on food and sports. Moreover, when choosing a diet, you should determine the percentage of excess fat in relation to the weight of your body. This calculation is called fitness testing. It is carried out in most gyms before classes.
Moreover, when starting a diet, certain nutritional rules should be followed. In particular, more protein than carbohydrates and less fat should be present in your diet. It is also worth rebuilding your nutrition schedule by switching to the fractional principle. This means that you need to eat at least 6-7 times a day, but in small portions. So, if for the whole day you should consume no more than 2000 kcal, then the energy value of one portion will be only 300-330 kcal. This is the principle adhered to by fitness bikini athletes. Nutrition and training - These are two powerful whales on which the body of athletes is built.
What is not worth eating with a diet?
When switching to diet, say the bikini instructor, the number of calories in food should be reduced gradually. Otherwise, you risk losing muscle mass very quickly. Do not drink alcohol and various variations of salad dressings. Most of these foods are very high in calories. In addition, many of their constituents can retain water in the body, which reduces the likelihood of losing weight.
Sample menu for "bikinist"
Most often, a balanced menu of athletes looks identical. Although there are some exceptions. For example, for breakfast, many of the girls prefer to eat egg whites, oatmeal, spinach, a small slice of grapefruit or kiwi. As a light snack, boiled chicken or turkey breast and spinach leaves are suitable. For lunch, you can eat boiled veal with a side dish of sweet potato and asparagus. An afternoon snack is best made from boiled chicken fillet and steamed broccoli. And you can end the day with a dinner of fish (steamed) and green peas.
A few words about training
As a rule, “bikinists” are not aimed at an excessive increase in muscle mass. Therefore, they use power loads, but do not zealous. Most often, they work on the principle of increasing the number of repetitions or prefer circular training. And in order to burn subcutaneous fat faster, they try to combine power loads with cadio training. And, of course, much attention is paid to nutrition. As you can see, in order to master the fitness bikini, nutrition and training must be brought to the fore.