Author: Timko Ilya - the ruler of the entire site and fitness trainer | more details >> Rod. 1984 Trained since 1999 Trained since 2007. Author and creator of the site tvoytrener.com. CCM in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.
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This nomination appeared in 2010. Few people are already seduced by female bodybuilding with its masculine women. We needed a show that people would go to. So the leadership of the International Federation of Bodybuilding and Fitness came up with the idea of creating the “bikini fitness” nomination.
In other words, it was the idea to create a category where the first place would be not muscle mass, but the beauty of the female body. Where muscles play, of course, not the least role, but not a decisive one.
Fitness bikini requirements - assessing your chances
One of the new categories in bodybuilding for girls is bikini fitness. The goal of this area of fitness is to revive iron sports to preserve the beauty of the body and the natural femininity.
Motivation for training is very important!
With a fitness bikini, you will say goodbye to cellulite and find a healthy body with neat, “chiselled” muscles .
And at the same time, get rid of uncertainty and inferiority complex by turning into a “sports model.”
History of the competition
Fitness bikini is a trend in sports in which women demonstrate a strong, toned and beautiful body. If we look at the winners of the competition, we can notice a trend: Miss “Fitness Bikini” has a proportionate, slender and well-developed figure.
The International Federation of Bodybuilding and Fitness created this competition to promote its championships. The elements of bodybuilding and beauty contests are in perfect harmony here. Since reaching the level of a “bodybuilder” is much more difficult, the circle of participants at “Fitness Bikini” has expanded. The emerging competition contributed to an increase in the number of athletes and an expansion of the viewership of such championships and cups.
Where to begin?
You can read the best books about fitness .
First of all, you should soberly assess your physical characteristics. That is, without tightening your tummy, without standing on your toes, and without trying to embellish your appearance. If you have 20% subcutaneous fat and extra pounds, you can forget about the podium - get ready for six months (minimum) of serious training.
It is very difficult to soberly evaluate your data. And even mom (or girlfriend) is not able to do this. Therefore, it is better to contact a trainer right away , who will determine what kind of training program you need for maximum efficiency, and which areas of the body need exercise in the first place.
Categories of participants
The International Federation of Bodybuilding and Fitness allocates the following categories “Fitness Bikini” for participation in the competition. Participants in the qualifying round are “sorted by height”:
- up to 163 cm;
- from 163 to 168 cm;
- above 168 cm.
The Fitness Bikini height categories were originally invented in order to attract the attention of participants and the audience to the competition.
This division is considered conditional and simplified. According to the IFBB rules, section 7, from 2020 at the International Championships (category “Fitness Bikini”), girls are selected in the following areas:
- below 160 cm;
- 160-163 cm;
- 163-166 cm;
- 166-169 cm;
- 169-172 cm;
- above 172 cm.
3 categories in “Fitness Bikini” at the international championship in the status of “juniors” (16-23 years old). Namely:
- below 160 cm;
- 160-166 cm;
- above 166 cm.
There is only one position available in the Fitness Bikini competition (master category):
- women over 35 years old.
Why do you need a coach?
- You need an exclusively comprehensive approach! That is, nutrition + training. A personal trainer selects a program and nutrition plan individually.
- Injury hazard. Strange as it may seem, even with seemingly safe simulators and equipment you can’t do without a trainer - you need control and insurance.
- Psychological mood. How bright your desire will burn and how strong your motivation will depend on the help, support, timely praise and constructive criticism of the coach.
- Contraindications. Even if you consider yourself absolutely healthy, there is a risk of health problems. The trainer will “probe” all the health weaknesses and, based on them, create a program. Self-activity is contraindicated.
- Program adjustments. You will need it during training.
Where to learn to pose and practice poses: is it worth hiring a coach?
The clear answer is in front of the mirror! You can (and should) study at home. But practicing alone is good for remembering the technical aspects of your performance. You definitely need to practice the poses and walks:
• in front of a mirror • in crowded places, in public • in the gym • in front of acquaintances and friends
Go and watch:
Fitness bikini: girls before and after
Speaking in public will be beneficial. They will help you overcome stage fright, stiffness and tightness, and anxiety. It is useful to record your performances on video so that, together with the coach or yourself, you can see your shortcomings and mistakes and work on them. And just to understand what the performance looks like from the outside, what impression it makes.
It is also useful to study videos from bikini fitness competitions to see which of the participants looks better and understand for yourself what the judges note positively.
Demonstrative video posing in a fitness bikini
Choosing the right coach! What should you pay attention to?
- Can the trainer himself boast of a spectacular body? Bikini fitness is not a case where a shoemaker can be “bootless.” From the first glance at your trainer, you should fly on wings to the gym and train hard until 7 sweats come off.
- Achievements of the coach. If your plans include participation in competitions, then, of course, awards and titles of the coach (as well as his “graduates”) are the best advertising. Find out how many winners he has trained.
- Experience. The more serious the experience, the greater your chances of winning - an experienced trainer thoroughly knows all the training programs and will accurately create a nutrition plan. Find out how many years he has been teaching girls in this type of fitness, what the results are, what courses he completed, whether there are certificates and certificates.
- In a group or individually? Of course, to begin with, option 1 is preferable. To avoid mistakes and to fully concentrate, individual lessons are needed. Further, if you wish, you can move on to group classes.
Rules
In the Fitness Bikini competition, the requirements for participants are as follows:
- The girl must wear a two-piece swimsuit (V-shaped swimming trunks).
- Thongs are strictly not allowed.
- Preference should be given to a swimsuit made to order according to individual parameters. There should be no wide straps or belts among the elements of the stage costume.
- Open shoes with a heel of 8 cm and a platform thickness of no more than 1 cm are considered as footwear.
- The use of decorations is allowed.
- The participant's presentation should not be vulgar or provocative.
Equipment - dress correctly for fitness!
For competition you will need shoes and a two-piece swimsuit (strapless, etc.). But it’s too early to talk about this. Now you need to find comfortable workout clothes.
What are the requirements for it?
- Maximum comfort when moving.
- Absence of any discomfort.
- Minimum clothing!
- Breathable fabrics that allow moisture to pass through (the ideal option is natural material with the addition of elastane or lycra).
- Exact clothing size. So that it does not dangle and does not hinder movements.
- Nice looking clothes. To feel beautiful, confident and capable of achievements.
- For the top, a top, swimsuit or bodysuit is suitable. For the bottom - breeches, shorts or special sweatpants.
- As for shoes, it is better to choose special slippers, comfortable sneakers or Czech shoes.
Stage 1, Day 3
Back
- Pull-ups - 4 sets to failure ( Tip: either use a gravitron with a counterweight, a pull-up expander band, or ask a spotter)
- Deadlift with a barbell - 5 sets of 15, 12, 10, 8, 6 reps ( Tip: keep your back straight, you can use a straight or mixed grip, as convenient)
- Wide Grip Lat Pulldown - 5 sets of 15, 12, 10, 8, 6 reps ( Tip: Focus on keeping your chest out and your elbows pointing down).
- Smith Machine One-Arm Barbell Rows - 4 sets of 8 reps each side ( Tip: Stand with your right side facing the Smith Machine, holding the bar in the center with your right hand with an overhand grip. Bend at the hips, keeping your back straight and chest up; place your opposite hand on your hip for balance. Pull the bar up, keeping your elbow close to your body)
- T-bar rows - 4 sets of 12, 10, 8, 6 reps (Tip: You can use a T-bar with a weight plate on one end, the other end fixed to the floor or secured in a special device.)
- Good Morning - 3 sets of 10 reps ( Tip: Always maintain an arch in your lower back; use a relatively light weight)
- Pulling the cable between the legs from the lower block - 4 sets of 15 repetitions ( Tip: stand away from the stack with the load, set the block in the lower position, holding the ends of the rope with both hands, place your feet wider than your shoulders. Lean forward, bend your knees, while maintaining your back straight and your abdominal muscles tense. Stand with the cable between your legs, squeeze your buttocks. Return slowly to the starting position of the bend to repeat the movement)
Tips from the professionals:
- Strictly adhere to the discipline and regimen prescribed by the coach.
- Follow your diet. Give “empty” calories to the enemy.
- For best results, alternate between different exercises without “changes”.
- The nature of the training should be not only strength, but also aerobic. The first is for building muscles, the second is for their beautiful relief.
- At the end of your workout, take 15 minutes for a short, intense cardio workout.
- The emergency fat reserve (to avoid dryness and exhaustion) is 8-12 percent.
- No steroids or other chemicals/additives!
Stage 1, Day 1
Legs/Buttocks
Superset:
1A. Leg extension while sitting in a machine - 5 sets of 15, 12, 10, 8, 6 repetitions
1B. With lying leg curls on the machine - 5 sets of 15, 12, 10, 8, 6 ( Tip: in both exercises, start the first set with half repetitions, and then move on to the full amplitude of leg extension and flexion)
Normal execution:
2. Smith machine squats - 6 sets of 15, 12, 10, 8, 6, 4 repetitions ( Tip: place your feet shoulder-width apart, take half a step forward from the vertical line, toes turned at an angle of about 30 °)
3. Smith machine split squats – 4 sets of 8 reps on each leg ( Tip: place your front leg on the step platform)
4. Stiff-legged deadlift with barbell - 5 sets of 15, 12, 10, 8, 6 reps ( Tip: You can raise the toes of both feet slightly for a greater stretch of the hamstrings by placing them on weight plates)
5. Barbell Hip Raises - 4 sets of 12, 10, 8, 6 reps ( Tip: Place the barbell on your hips using a padded bar, shoulders pressed against the bench, and feet flat on the floor with your knees bent about 90°. Press through your heels to lift your hips, keeping your weight on them; squeeze your buttocks at the top of the movement)
Fitness bikini diet - basic principles:
- We eat 6-7 times a day. That is, every 3 hours.
- We do not sharply reduce the calorie content of the diet , otherwise you will experience a decrease in your muscle mass.
- Only fresh products! We do not use frozen or processed refined, canned or packaged products.
- Products with zero fat content - out. Your norm of fat (correct!) for a day is 30 g.
- 1/3 of the daily diet is lean proteins. For example, turkey or chicken, dairy products or egg whites, fish or tofu. Your protein norm is 2 g/1 kg of weight. Protein should be present in every meal you eat.
- Products with starch - away! We also give rice and pasta, sweets and bread to the enemy.
- Fiber is a must. At least 3-4 servings of fresh vegetables/day.
- Alcohol is prohibited. But water is about 2.5 l/day.
Comparative analysis
At this stage, the contestants go on stage in groups and perform four 90-degree turns to the right:
- turn 90 degrees to the right of the audience;
- in the next maneuver the girl faces the back of the stage;
- another turn 90 degrees to the right and the participant looks at the left side of the stage;
- finally, a return to the original position “facing the judges.”
To win the Fitness Bikini competition (any height category), you need to exude confidence, especially in the freestyle and when performing turns. Standing tense and thus demonstrating muscular strength and relief is not worth it.
The winners of such championships are advised to adhere to the following tactics: you need to stand straight, look in front of you, do not bow your head, put your chest forward and turn your shoulders, pull your stomach in, put your feet together. In this position, your arms should hang relaxed. When performing turns, you should also not strain your body to demonstrate muscle mass.
Sample menu for the day:
- 1st breakfast: bread - 40 g, curd cheese - 20 g, 10 g almonds, 50 g buckwheat steamed with water.
- 2nd breakfast: chicken/meatballs in cream sauce - 80 g, 40 g bread, 150 g vegetable stew, 150 g egg white.
- Lunch: vegetable stew - 95 g, ground cucumber - 50 g, 50 g Peking cabbage, 25 g naturals / yoghurt without sugar and 30 g whole grain noodles.
- 4th meal: 80 g low-fat cottage cheese, 30 g natural/sugar-free yoghurt, 50 g cherries.
- Dinner: 80 g steamed cod, 100 gram tomato, 100 gram ground cucumber, water-steamed buckwheat - 80 g.
- Before bed: 60 g low-fat cottage cheese, 200 g 1% kefir.
Stage 1, day 5
Breasts/Buttocks
- Incline Barbell Press - 6 sets of 15, 12, 10, 8, 6, 6 reps ( Tip: Keep your arms at about a 45° angle to your body, which helps reduce stress on your shoulders)
- Incline Hammer Press - 3 sets of 8 reps with each arm alternately ( Tip: Keep your elbows pointing down and your wrists straight as you press the weight).
- Crossover Curls - 4 sets of 10 reps ( Tip: Bring your arms to your lower chest, keep your elbows slightly bent)
- Flat Pullover - 4 sets of 12, 10, 8, 6 reps ( Tip: use one dumbbell; lower the weight behind your head, feeling the stretch along your chest)
Superset:
5A. Single leg press in the machine - 5 sets of 10 reps with each leg
5 B. Wide Foot Leg Press - 5 sets of 20 reps ( Tip: Don't lock your knees on any leg press exercises)
Superset:
6A. Kick Donkey Smith Machine Leg Press - 3 sets of 10 reps with each leg ( Tip: use a flat bench for the press with your supporting knee on it, or do this exercise with your knees on the floor; perform the exercise at full range)
6B. Kick Donkey Smith Machine Leg Press - 3 sets of 15 reps with each leg ( Tip: after performing full range of motion, immediately do “springy” movements at the top of the range, only then change legs)
Women's Physique
- The main criterion is large muscle volumes and relief (lean body).
- As a rule, female athletes are forced to resort to pharmacological support (anabolic steroids), since building the body necessary for this category is impossible due to insufficient testosterone production and natural hormonal levels in women.
- Due to the low percentage of fat and the increased concentration of male sex hormones, atrophy of the mammary glands often occurs (this is why many participants have breast implants, which does not contradict the IFBB rules).
Why do some people store fat in the thigh area?
Because this is an irreversible feature of the fat receptors of many women with such a constitution. The fat around the thighs and buttocks is highly saturated with the fatty acid DHA (a type of omega-3 acid), which is essential for the formation of the fetal brain. You understand that the body will hold on to it until the last.
It is in this area that women of a “non-male” type have many alpha receptors, which, under the influence of estrogens, lead to very slow fat loss. Those women who, like men, have more beta receptors there, do not have such problems. And the peculiarity of these receptors is laid down at the stage of fetal formation, that is, it is determined genetically.
Although, probably, people like me go to compete more out of spite or out of principle, contrary to all receptors. Plus complexes, which, as you know, are the engine of progress.
So the conclusion will be this: if you have these same complexes, and you want to prove something to someone, then you have every chance of becoming a “bikinist”, regardless of your genetics. Another question is at what cost and what place you can take in this carnival of the genetically gifted.
We’ll talk about the “correct” butt, length and shape of the legs later.
Continued: Do I have bikini details? Part 2.
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