kto_takaya
114K subscribers
Video published by Elizaveta (@kto_takaya) Jun 17, 2020 at 2:57 PDT
One of the most popular Russian fitness bloggers, Elizaveta Gromova, admits that she does not follow the BZHU (diet regimen with a certain ratio of proteins, fats and carbohydrates), and, judging by the variety of stories on Instagram, it is really not typical for her to dwell on one topic. There is no talk of frivolity: from time to time Elizaveta explains in detail why cardio exercise on an empty stomach is bad, warns about errors in technique and shares numerous life hacks.
tanyakleo
5K subscribers
Photo published by Tatyana Ya (@tanyakleo) Jun 26, 2020 at 1:22 PDT
A trainer and student of the Association of Professional Fitness, Tatyana is not lazy in explaining how genetics affects the ability to pump up muscles, and shows by her own example how a boyish physique can be molded into a distinctly athletic one. Tatyana also films elements of her workouts, shares recipes for healthy breakfasts and confirms that even with two children you can find time for sports.
Fitness model in the gym
For reference, male fitness models and bodybuilders have different approaches to training. A representative of the modeling industry needs to gain 20 kg of muscle mass. For a professional athlete - 50 kg. However, for a model it will be 20 kg of pure muscle. This is quite difficult to achieve. The process is long. You need a lot of patience, routine and perseverance. Some get in shape in months, others in several years.
Bodybuilders can afford to gain weight most of the year. Before competitions, they begin to limit themselves in order to get into better shape. According to their canons, they can look quite well-fed. Fitness models must always maintain balance and diet.
Bodybuilders pump their entire body to look proportional. A male fitness model focuses on the following body parts:
- press,
- hands,
- breast,
- shoulders.
Almost all top bodybuilders take steroids. Most fitness models don't do this. It is almost impossible to achieve the proportions of powerlifting stars without “chemistry”. The body of a modeling representative can be created without steroids. This is titanic work, but it will pay off handsomely!
calipsodellmar
27K subscribers
Photo posted by calipsodellmar (@calipsodellmar) May 30, 2020 at 1:48 am PDT
The lion's share of Instagram is taken up by workout videos - both instructions for beginners and unattainable ones. Nevertheless, Anna does not hide her love for pizza, and you can fall in love with her just for one video about what an inverted and inflated inflated belly looks like. All jokes aside, Anna also doesn’t skimp on advice on how to combine protein meals with carbohydrates and calculate the required number of calories to have enough energy for the gym, not forgetting to make fun of herself.
Where to start and how to become a fitness bikini from scratch: behind the scenes of championships and competitions
It's very tempting to become a real fitness bikini. Indeed, a commendable aspiration for a girl leading a healthy lifestyle. However, all championships and fitness bikini competitions have their own life behind the scenes, which girls do not always think about.
- Basic requirements for preparing for a fitness bikini competition
- Why you shouldn't participate in competitions
Basic requirements for preparing for a fitness bikini competition
Preparation for competitions includes:
- following a diet for weight loss;
- strength training and cardio training;
- anabolic agents for muscle growth (growth hormone and steroids);
- fat burners;
- sports nutrition;
- plastic surgeries: liposuction, breast and butt lift, implants, etc.
Can you participate in competitions?
The initial constitution and body structure play a big role in the assessment of each of the girls. If your legs are not long enough, your neck is too long, or your torso is too long, it will spoil the impression. In these competitions, it is the genetic predisposition to an ideal figure that plays a decisive role.
The muscles should be, although small, but developed. Pharmacology is completely unnecessary to build such muscle volume.
The fat percentage should be low - about 8-10%. The general weight formula for bikini women is: height minus 112-114 = weight.
Breast volume is also of great importance, which is why most bikinists have artificial breasts. After all, breast size affects the overall impression of body quality, and with a low subcutaneous fat content, breasts usually become smaller.
These requirements will have to be met if you are aiming at international championships.
Behind the scenes of championships and competitions. Why you shouldn't participate in competitions
It’s not difficult to get on stage – just pay the entrance fee. It doesn’t matter what shape you are in - everyone is allowed to participate in regional amateur competitions. Cellulite, lack of a swimsuit and even a hint of relief and muscles are not a hindrance for a future fitness star.
If everything written below does not apply to you, then perhaps you should still go on stage. Maybe. Weigh the pros and cons.
You don't want to win
Competitions are not an opportunity to assert yourself, not a way to show how you have lost weight, and not an advertisement for the services of your trainer. Formula 1 is not about showing off how good you are at parking. The stage is an opportunity to get to the top, to become the best of the best.
There is an opinion that going on stage helps you get motivated, test your capabilities, gain self-confidence, or just have a good time and feel like a star. And everything would be fine, but as a result, at competitions we see many girls who are absolutely not in competitive shape. No coach should prepare his ward to “enter the top ten”, “enter the top three”. You need to prepare for victory – and give it your all . After all, you can often see 50 girls on stage at the same time.
If you are not in your best shape, do not waste the time of the judges and spectators.
You weren’t dry enough, didn’t gain muscle mass, weren’t able to choose an image and practice posing – maybe you should postpone your first performance until better times? Otherwise, you are guaranteed dubious success in posts on VKontakte and Instagram.
It's hard for you to dry yourself
At fitness competitions, everyone demonstrates the beauty of an athletic, muscular body. At the same time, the most difficult part of preparation is not sports, but diet and proper skin care when losing weight. Figuring out how, when, what and how much to eat is relatively easy. But staying dry and constantly training for a month, two, three in a row is not so easy.
Even girls with a will of steel fail on a diet. At the same time, in preparation, they train twice a day, without letting themselves down. But it turns out that forcing yourself to do something (exercise) is much easier than not doing something (not eating too much). Moreover, for many athletes, training is a thrill.
But staying dry and getting to the stage in perfect condition is only half the battle.
Often athletes can’t stand it after a show and start eating everything. So that after a couple of days they gain 5-7 kg and don’t want to leave the house with a swollen face. Such gluttony has an extremely negative impact not only on appearance, but also on health .
Some girls still can’t get back to normal after their first performance. They gain 10-15 kg and never return to the stage. Eating disorders (anorexia, bulimia, compulsive overeating) are familiar to many “fitness bikinis”.
If your relationship with food is “everything is complicated,” then it is better not to engage in “cutting” and not to strive for a fitness bikini. Because after a strict pre-competition diet it will get even worse. And most likely, it will get worse even during this diet. And at competitions you will be in bad shape, or not at all.
Bad proportions
Everyone who promotes fitness claims that any figure can be made perfect: a flat butt can be made round, a protruding belly flat, and the “jelly” on the hips and arms can be tightened. And it's true, almost...
You can change a lot, but there are some things that cannot be fixed.
Short and crooked legs cannot be made long and straight, a wide waist cannot be made narrow (without removing the ribs), and the chest cannot be “pumped up” (only with silicone). On stage, with the same level of training, it is always noticeable who is naturally better built.
Yes, some may think this is cruel, but you need to face the truth. After all, bodybuilding is a beauty pageant that is about the end result—how you look compared to other competitors, not how you look compared to a year ago. No matter how much you improve your form, it will not help you win if your opponents are naturally better built.
All this does not mean that you need to “score” yourself and your flat butt.
It is definitely worth continuing to train, do fitness and strive to become better. But do it for yourself, not for the judges.
You can't gain muscle mass
Even in the easiest discipline, “ fitness bikini ,” you need to have a certain amount of muscle. Although the nomination is considered “ for ordinary girls who do fitness and watch their diet ,” it’s not so simple.
Sometimes just slender girls who have been working out in the gym for a couple of months and decided to try their hand come on stage. For most of them this is the first and last time.
Even in a “bikini” you should have pronounced muscles in your legs, arms and pumped buttocks. Take a photo of yourself at home and compare your body to what the fitness stars in your category look like. Assess your chances soberly. There's no point in going on an already crowded stage if you have nothing to show other than a toned body.
You have no money
Competitions are an expensive pleasure! Everyone wants to win the prize money (if there is one), get sponsorship contracts and advertise themselves to new clients as a “bikini fitness champion trainer.” But only a few will achieve success; for everyone else, competitions are just a waste of money.
Judge for yourself. Your preparation costs :
- trainer;
- posing training;
- proper nutrition;
- sports nutrition and vitamins.
If you think that you can train yourself, but learn posing from a video, then you are already a loser. Often prizes go to girls with famous coaches who sit as judges. Yes, it’s not fair, but this is the situation in fitness today.
A lot of money goes into cosmetology:
- “beauty injections”;
- hair, eyelash and nail extensions;
- epilation;
- massage.
Additionally, to make the body look proportional, girls often undergo breast augmentation.
Expenses at the competitions themselves:
- membership fee;
- a swimsuit with rhinestones (which is sometimes worn only once);
- special shoes;
- hair and makeup;
- stage makeup;
- money for travel to the competition site (big expenses if in another city/country);
- food, accommodation, taxi.
Again, it seems to beginners that most expenses can be minimized - make-up and hairstyle yourself, buy a used swimsuit, etc. But the need to save already puts you in a losing position compared to those girls who have an unlimited budget.
You don't stand out at all
Compared to other disciplines, fitness bikini is a fairly easy category. And, precisely, the “bikini” body is considered the most attractive to the masses. Therefore, in this category there can be 5 height categories with 50 participants in each. It is very difficult to stand out from such a crowd. Sometimes, it is the bright appearance and presentation that can give the participant extra points.
This often happens.
A girl with a more or less normal figure begins to work out in the gym. In a couple of months, she loses five kilograms. Her girlfriends, boyfriend and acquaintances begin to sing praises about how beautiful she has become. And the girl thinks, “Why don’t I compete in fitness competitions? I’m in great shape, I can even see my abs.” After taking fifth place from the bottom, such girls begin to sell training programs and nutrition plans to everyone.
Not every girl with a good figure will look decent on stage. Beautiful makeup, a shiny swimsuit, a tan - and now you are sparkling in photos on VKontakte and Instagram. Girlfriends are jealous and also want to wear a fitness bikini. And every year there are more and more girls on stage who want to “just try.”
As a result, the backstage becomes increasingly crowded, and registration of participants stretches out over the whole day. Viewers get tired of the endless parade of identical “bodies.” And those who came to cheer “for their own” leave without waiting for the final.
If you don’t stand out in any way - genetics (long legs and narrow waist), face and spectacular image (hairstyle, makeup, presentation), posing - then they simply won’t notice you.
All well-known coaches select students with good initial data. Because, precisely, such girls have a greater chance of breaking through and making a “name” for the coach.
Organizers, sponsors, promoters
For organizers it's the other way around. The more participants, the better. More fees for membership fees, more viewers (participants invite relatives and friends). And basically this money comes from the most numerous category - fitness bikini (although the men's physicist also shows promise).
But, as a rule, about 20% of the girls could be “turned down” for poor form even before the scene.
But no one does this so as not to lose the same percentage of income.
Think about what is better - to go on stage no matter what, “just stand” for your own money, or to watch the show from the audience, saving both money and self-esteem?
Think about the audience
If you've ever been to a major fitness or bodybuilding competition, you know that even the best-organized shows take forever. It’s hard to sit and watch 50 participants in one category replace each other. At the same time, there are 5-10 people who are really well prepared. The rest came for 20 seconds of fame. The performance of these girls will be remembered only by their acquaintances in the hall. The rest will yawn while waiting for the strong athletes to come out.
Competitions should not be a way to prove something to yourself. Competitions are for those who want to win .
If you just want to have a good time, go to an amusement park. If you want to show yourself after losing 20 kg, hire a photographer. No one except your loved ones is interested in your achievements. Spectators do not buy a ticket to Formula 1 to watch those who were finally able to get their license.
Likewise, at fitness bikini competitions, people want to see participants in great shape. Spectators are absolutely not interested in who will take fifth place from the bottom.
To the above we need to add the following comments published on one sports forum:
— Why doesn’t anyone write the truth about how a girl on her way to becoming a bikini star “says goodbye” to her breasts? Why doesn’t anyone talk about the risk of infertility and a broken cycle if you overdo it with “drying”? Girls must know the truth in order to make decisions soberly.
— In order to achieve results, you need to sacrifice something. The very process of drying and highly effective training goes against the understanding of a healthy lifestyle ; it is stress for the whole body.
Something like this... Tough, but fair.
This is not to dissuade you from participating in fitness bikini championships and competitions, but on the contrary, so that you can consciously prepare a beautiful healthy body, your full image and its presentation, and be ready for anything, both physically and mentally. And go with full determination to a confident victory!
Video: Episode of the final of the Fitness Bikini Championship
Materials partially used in preparation: Ladies, 6 Reasons NOT To Compete
just.wow_
51K subscribers
Photo published by Valeria Guznenkova
Valeria Guznenkova is 21 years old, but she has several years behind her in the gym under the guidance of a coach and practicing sports independently. Gradually, fitness became the girl’s job, and Instagram turned from “ordinary” into sports and motivating. Valeria talks about convenient nutrition, dietary supplements and reposts from her joint account with another coach - he, of course, is also about sports.
How to become a fitness model
Who is a fitness model? This is a model who is constantly in excellent physical shape and spends time in gyms with various strength training equipment.
How are fitness models different from catwalk models, for example? Fitness models have a beautiful athletic body with developed muscles.
Almost any girl can become a fitness model, the main thing is to calculate her strengths and capabilities. For example, it will be difficult for very thin girls to get used to heavy loads and build muscle mass. It is much easier to do this for girls who have been involved in sports since childhood, already have an athletic figure and are accustomed to constant training and physical activity.
Typically, girls who set themselves the goal of becoming a fitness model hire not only a professional trainer who will help them achieve what they want, but also a nutritionist who develops a special nutrition program for them. After all, a fitness model eats especially. Her diet contains a lot of proteins and carbohydrates, thanks to which she gains weight, as well as a certain amount of fat so that her muscles do not look dry.
After the girl achieves the figure that is necessary for a fitness model, the most difficult period begins, maintaining the shape at the same level. This requires not only a lot of training, but also a certain diet. Often, a nutritionist draws up a nutrition plan, first for the period of putting the figure in order, and then for a long period of maintaining the figure in one state. The line between the figure of a fitness model and an entry-level bodybuilder is not very big, and it’s very easy to pump up muscles on weight machines. Therefore, until you fully understand which exercise machines are intended for which muscles and what will happen if you pump this or that muscle, it is better not to refuse the services of a personal trainer.
In order not to constantly spend time in the gym, you can purchase some exercise equipment for home, but it is also better to find out which ones from the trainer, as well as find out how much time you need to exercise on them.
Bad habits are completely unacceptable for a fitness model, so cigarettes and alcohol must be completely abandoned. Ignoring this rule can lead to deterioration in physical condition, as well as regression in training.
Unlike catwalk models, who may deviate from their routines and go to nightclubs, a fitness model must have a strict schedule. Goes to bed and gets up at the same time. Do some physical exercise in the morning, afternoon and evening. Often, girls who want to become or become fitness models have no other job, except as a fitness instructor. Since they train from 4 to 8 hours a day.
In order not to overeat or undereat (which is also strictly forbidden), the model must keep a log of what and how much she ate, and everything must be written down, down to the amount of water she drank. Since all factors influence the formation and maintenance of a figure.
Like any model, a girl must be able to pose and be photogenic. Without these factors, all efforts are useless. Like any model, a fitness model needs to know certain poses that show off her body from a good angle. Moreover, there should be many such poses.
Another important factor is a well-groomed body. Despite the fact that the girl spends more than half the day on exercise equipment, she must have time to go to spa salons and take care of herself, like any model.
During photo shoots for a fitness model, hairstyle plays a big role. It is difficult for girls with very long hair to exercise on exercise machines and immediately advertise something. Long hair requires constant care, and due to physical activity and frequent exposure to sweat, it can become brittle and dull. Therefore, often fitness models do not dye their hair or do coloring or highlighting. And remember that a beautiful body without a beautiful hairstyle will not be a stunning success.
Despite the fact that becoming a fitness model is not so easy, it is not only still a rare profession, but also a healthy body that always looks fashionable and beautiful.
lena_maxim
26K subscribers
Photo published ❤️Sports and proper nutrition❤️ (@lena_maxim) May 28, 2020 at 6:55 PDT
The largest amount of healthy food we've seen on one Instagram. The author pays the most attention to nutrition: the hashtag #recipes_lena_maxim provides more than two hundred photographs of nutritious meals that are suitable for a person concerned about the quality of food. You can trust Elena’s instincts: the girl has been calculating the amount of nutrients using scales for a long time, so now she can intuitively select the right one. Observations about “local fat burning” and body shaming are attached.
everybodyfitnesslife
7K subscribers
Photo published by NASTYA PIMENOVA (@everybodyfitnesslife) Jun 25, 2015 at 2:43 PDT
If you didn’t know how to do push-ups correctly, what leg exercises to start with and how to do squats, then you can subscribe to Anastasia Pimenova’s account - you’ll have to look for so many micro-instructions about different muscle groups. Like any normal trainer, the author never tires of repeating the importance of adequate nutrition, and also likes to post photographs of his students.
What do models and bodybuilders have in common?
It doesn't matter if a modeling guy needs to gain 20 kg or a powerlifter needs 50 kg, they both need a lot of protein because that's what builds muscle. Guys who are working on building muscle mass need to consume at least 1 gram of protein per kilogram of weight. Otherwise, there will be no result, no matter how hard you work.
A fitness model can easily do without heavy artillery in the form of steroids, but everyone needs general strengthening nutritional supplements. Model guys must take a universal range of medications:
- protein,
- multivitamins,
- fish fat,
- creatine
katrinashib
7K subscribers
Photo published by Katerina (@katrinashib) Jun 25, 2020 at 10:54 PDT
Katerina can tell you a lot about dietary supplements and how to lose weight the wrong way (in short: exercise a lot and not eat). After several years of searching for a suitable training program, the girl found the Sistema Me team, which helped establish nutrition and understand what she specifically needed to improve her shape. Katerina does not forget to talk about all such ups and downs and the content of training, sometimes several times a day.
Lais DeLeon
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The story of 28-year-old Brazilian Lais DeLeon can be an excellent example for every girl - at the age of 19, she noticed that she began to gain weight and, instead of exhausting herself with diets and “magic” pills, she immediately signed up for the gym. At first, like all newcomers, she only went to Pilates, yoga and cardio training - becoming a fitness model was not part of her plans. But one day she saw a girl in the hall with “perfect six-pack abs” and realized that it looked damn beautiful and sexy. Since then, not a single lesson is complete without working with weights, and she prefers high-intensity interval training to Pilates. Today Lais is a popular fitness trainer with her own methods; even King James is in a hurry to work out with her!
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bytjavka
2K subscribers
Photo published by Nastena (@bytjavka) Jun 22, 2020 at 9:18 PDT
The author has been training in the gym for a year, which makes it all the more interesting for beginners to follow her progress. Anastasia posts a lot and often, so you can form a plausible picture of the lifestyle that allows you to pump up such a body. Among other things, the girl has recently been posting complete training plans, and those who still do not understand how to approach the exercise machines can easily take them as a guide.
What is the difference between a fitness bikini
I would like to immediately dispel the myth that it is unattractive for a girl to have developed muscles. Yes, of course, there is female bodybuilding, where women are not much like gentle women.
But a fitness bikini is a completely different story, because in this case:
- 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, without a drop of excess fat;
- the skin is elastic and smooth.
Almost every girl, even those far from ideal parameters, can achieve success and become a sports model. This is proven by the examples of famous fitness bikinists, for example, Katya Usmanova or Maria Dokuchaeva. In the photo before the start of their sports career, these are the most ordinary girls with nondescript figures. However, to achieve this result you will have to work very hard and deny yourself your favorite food.
This sport does not call for the use of special chemical additives to increase muscle mass. And by nature, a woman simply physically cannot build up muscles like a man’s. The testosterone hormone responsible for this is 10 times less in women. Fitness bikini models are sexy, graceful and athletic.
sanzhlena
90K subscribers
Video published by Elena Moscow (@sanzhlena) Jun 18, 2020 at 1:20 PDT
Despite everything, Elena’s Instagram is more like LiveJournal: there is almost more text than pictures. Considering that she has been training for 25 (twenty-five) years, subscribers only benefit: they have the opportunity to find out the opinion of a qualified specialist on controversial issues. In particular, about why to hire a trainer, the right goals and the difficulties of maintaining a healthy lifestyle.
valeria.poklonskaya
22K subscribers
Photo published by Valeria Poklonskaya | Follow
Valeria Poklonskaya practices pole dancing (adherents of this trend prefer the English term - the Russian “pole dance” often causes erroneous associations with striptease). After studying at the circus studio, the girls bought a pylon (aka pole) for home and began to come up with tricks and techniques themselves. Since then, Valeria has managed to become a coach, win many titles and participate in several competitions as a judge - everything is documented in detail on her Instagram.
