Fitness bikini girls: how they eat and train

Fitness bikini girls: how they eat and train

The process of metabolism in the body can be compared to a fire, in the flame of which all excess fats, proteins and carbohydrates are burned – the main enemies of the refined silhouette. Proper balanced diet and a healthy lifestyle are the main aspects of achieving an ideal body.

But, as from a song of words you will not throw out, so physical load plays a huge role in improving the figure. Beautiful female forms always attracted the attention of the opposite sex, so every second woman thinks about the advisability of achieving external perfection, especially if it concerns the buttocks, thighs and chest.




Fitness bikini: beauty will save the world

Fitness bikini – a separate direction in the field of fitness, based on the achievement of the ideals of the body, their demonstration. Gracefulness and harmonious proportions – the final result of fitness bikini workouts. For some, this industry acts as a hobby, while for others it is the best motivator that makes you work on yourself, improving your body with every step and dumbbells. In other words, it can be equated to female bodybuilding, when the body modeling in the complex is combined with a gym, a balanced diet and a drinking regimen.

Fitness bikini became the new nomination in women’s bodybuilding, whose goal is to revive the iron sport. Being engaged in this direction, the main thing is to preserve the femininity and natural beauty of the body. The fitness industry called “bikini” will let you say goodbye to cellulite, find a sexy body with neat muscles and healthy skin. For a girl, the fitness bikini helps get rid of any internal complexes, gain confidence, believe in yourself and become a sports model.


fitness bikini program


Fitness training: a program for beginners

Do you want to look sexy, smart and confident? Exercising a fitness bikini will help translate the desires associated with the ideal body into reality. It is not necessary to escape to the first gym and immediately master all the sports equipment. It is reasonable to make a program of training and turn to a professional.

The training program should be at everyone’s own, previously agreed with an experienced instructor. However, you need to know the basic set of exercises, the total time which should not exceed a maximum of one and a half hours. Any training should begin with a warm-up, the purpose of which is to prepare the joints for exercise and increase the rhythm of the heart. And most importantly, do not be afraid of iron heavier than two kilograms. The view that the use of heavy dumbbells will lead to an increase in muscles and the change in shape remains a myth. The thing is that unlike men, the level of testosterone hormone responsible for muscular volume gain is much lower for women. Accordingly, each fitness training for the female will be accompanied by an increase in endurance, a decrease in subcutaneous fat and the formation of a beautiful figure.

✔On a note! It is best to reconcile your load program with a professional trainer, as he will tell the basic mechanisms of muscle development and determine the necessary load, balancing each exercise at a rate.

The fitness bikini program includes:

  1. – the first day we pay attention to the shoulders: we pull the dumbbells in front of us standing, press the dumbbells at a 90-degree angle, spread the dumbbells at an angle in the slope, pull the bar to the chest;
  2. – the second day – back and biceps: pulling dumbbells in a standing tilt, lever rod, block by the head medium and wide grip, lifting the bar from the knees sitting, lifting the bar to the bicep;
  3. the third day – chest and shoulders: a press of dumbbells at an angle, a press of a bar and dumbbells lying down, distribution of dumbbells, a press of dumbbells;
  4. – the fourth day – training for the legs: squat with a barbell, bench press, bend and unbend legs in the simulator, tilts with a bar standing;
  5. – the fifth day – a back and triceps: the block upper before itself up to a breast, the block horizontal to a breast, the block for a head, a French press.

Fitness bikini food: what’s the secret

Before embarking on diets, it is necessary to evaluate the ratio of body weight and fat percentage, after which to decide on excess kilograms. A balanced diet consists of the following ratio of macro-nutrients: slightly more protein than carbohydrates and slightly more carbohydrates than fat.
It is important to eat up to 7 times a day in small even portions throughout the day. For example, if the calorific value of a daily diet is 2000 kcal, then each meal should not exceed 330 kcal.


exercising a fitness bikini

On a note! Do not dramatically reduce the calorie intake. This will lead to a decrease in muscle mass.
It is worth to beware of alcohol and dressings for salad. They contain a huge amount of calories. Also, some of them are capable of causing chemical reactions that delay water in the body.
Fitness bikini is designed to prove that a sporty female body can be sexy and beautiful. It should be remembered that without the discipline of training and balanced nutrition it is impossible to build the body of your dreams.

Nominations for fitness bikini

In total in competitions three nominations – on growth:

  • up to 163 cm
  • up to 168 cm
  • more than 168 cm.

All competitions have 1 round. Dress code girls – separate swimsuit and shoes with heels. Girls are also abundantly greased with makeup.

The first part of the round

The first part of the round is called “Presentation”. This is what it consists of:

  1. first you need to go to the center of the room and face the judges;
  2. then turn around and stand with your back to the judges;
  3. again turn around and face the judges;
  4. go to the edge of the stage, giving the place the next.

Each participant is given a time interval of 10 seconds. Keep your hands on your hips. No gestures are allowed.

The second part of the round

It’s called “Comparison.” All participants enter the stage, turn first with their faces, then with their backs. The judges have the opportunity to compare the girls among themselves.

By what criteria are the winners selected?

Important “components” of victory are:

  • expressiveness
  • general constitution and constitution
  • beauty of the body
  • skin tone
  • gait and posture.

Training girls fitness bikini

Too large muscles are not needed, so most often they choose intensive training and circular training. They also need to burn subcutaneous fat, so a lot of attention is paid to cardio-loads. Large weights are usually ignored, preference is given to multi-repeat training.

The greatest attention is paid to nutrition. Bikinists year round watch their diet and eat very little carbohydrate food.

What in the end?

Fitness bikini is now on the rise. This is just the kind of sport where it is important to have a healthy, strong, beautiful body, and there is no need to spoil your health with any kind of pharmacology or dope. For example, you do not need to stab yourself with testosterone, as in female bodybuilding.

See also: Exercises against cellulite

Despite the popularity, this is a very competitive sport. To break into the stars, you have to work very hard and for years to deny yourself a delicious.


training girls fitness bikini


Features of training in fitness bikini

Since the participants do not chase the big muscles, the training in this sport is mostly quite intense. Using supersets and circular techniques . In addition, a lot of cardio loads. It’s running and working on cardio machines. Purely strength training only takes place if the athlete needs to gain more muscle mass. As a rule, it’s only 2 – 3 months a year. All the rest of the time, there is work to keep the muscles in the right shape and burn excess fat.

Plus, it’s a constant food control. Even in the off-season you can not eat too much. Since then, before the competition, it is very difficult to lose excess fat and keep the muscles.

The program of fitness bikinist training

Example of a program to prepare for the speeches:

Monday: arms and shoulders

  • Extension of arms in a slope, weight 5 kg, 3 approaches.
  • French press , weight 7 kg. 3 approaches 12 times.
  • “Hammer” , weight 3 kg. 3 approaches for each hand 12 times.
  • Thrust rod to the chin. Weight – 2,5 kg. 3 approaches 10 times.
  • Raising the arms to the sides. 3 approaches with 4, 5.6 kg.
  • Press of Arnold. 4 approaches: 4 kg – 15 times, 5 kg – 15 times, 6 kg – 12 times, 7 kg – 10 times.
  • Stretching on the Smith bench – 3 sets of 10-12 times.

Tuesday: feet and shoulders

  • Caviar in a lathe sitting, 4 sets of 8-12 repetitions
  • Press dumbbells with one hand, 4 sets of 8-12 repetitions
  • Press of Arnold. 4 approaches: 4 kg – 15 times, 5 kg – 15 times, 6 kg – 12 times, 7 kg – 10 times.
  • Dumbbell press, 4 sets of 8-12 repetitions
  • Foot press, 4 sets of 8-12 reps
  • Squats with a barbell, 4 sets of 8-12 reps
  • Static thrust, 4 sets of 8-12 repetitions
  • Dumbbells, 4 sets of 8-12 repetitions
  • Squats with weight, 4 sets of 8-12 reps

Wednesday: back and biceps

  • Wrist wristbands with a bar 4 sets of 12-15 reps
  • Thrust of the lower block to the belt, 4 sets of 12-15 repetitions
  • Rod on the biceps on Scott’s bench, 4 sets of 12-15 reps
  • Mahi with dumbbells in the slope, 4 sets of 8-10 reps
  • Bar on biceps, 3 sets of 20 reps
  • Thrust of dumbbells with two hands in the slope, 4 sets of 8-12 repetitions
  • “Hammer”, weight 3 kg. 3 approaches for each hand 12 times.


fitness bikini


Thursday: have a rest!

Friday: legs and triceps

  • Push-ups back to the bench, 4 sets of 12-15 reps
  • Caviar in a lathe sitting, 4 sets of 8-12 repetitions
  • Press the bar with a narrow grip, 3 sets of 8-12 reps
  • French press, weight 7 kg. 3 approaches 12 times
  • Foot press, 4 sets of 8-12 reps
  • Leg extension on the simulator, 4 campaigns for 8-12 reps
  • Squats with weight, 4 sets of 8-12 reps
  • Leg bending, four sets of 8-12 reps
  • Jumping from squat, 3 campaigns of 15 reps
  • Zaprygivaniya on the box, 3 sets of 15 reps
  • Walking attacks, 6 sets of 20 reps

Saturday: back and biceps

  • Wrist wristbands with a bar 4 sets of 12-15 reps
  • The bar on the biceps with a back grip, 4 sets of 8-12 repetitions
  • Thrust of the upper block by hands, 4 sets of 8-12 repetitions
  • Thrust of the upper block with an average grip in front of you, 4 sets of 12-15 reps
  • Thrust of the upper block with a wide grip in front of you, 4 sets of 12-15 repetitions
  • Bending of hands from the bottom block with a pick-up, 4 sets of 12-15 reps
  • Bending of the hands from the lower grasp on the biceps, 4 sets of 12-15 repetitions

Sunday: feet and shoulders

  • Makhi with dumbbells in a slanting sitting, 4 sets of 12-15 repetitions
  • Caviar in a lathe sitting, 4 sets of 8-12 repetitions
  • Makhi with dumbbells in front of him, 4 sets of 8-12 reps
  • Gakk-squat with a narrow setting of the legs, 4 sets of 8-12 repetitions
  • Gakk-squat with a wide setting of the legs, 4 sets of 8-12 repetitions
  • Squats with weight, 4 sets of 8-12 reps
  • Deadlift with dumbbells on straight legs, 4 sets of 8-12 reps


fitness bikini girls



Fitness bikini every year is gaining momentum. The number of participants is growing. Firstly, this is a sport that not only does not spoil the female figure, but also keeps it on top. And secondly, to achieve high results, it is not necessary to use hormonal drugs. And what kind of a normal woman wants to stab herself with testosterone?

But do not think that this is a “freebie” sport. Together with the growth of popularity, competition is growing. To become the owner of such an ideal figure, years of power and aerobic training will be needed. And to get through to the prize-winners – you have to plow even more.