Find out what kind of diet girls follow during the preparatory phase of the competition in order to burn fat as much as possible and maintain lean muscles in the thighs and buttocks. Relatively recently, a new direction for girls has appeared in bodybuilding - fitness bikini. Competitions in this category were first held only in 2010 and the girls were able to prove that a sports body can look feminine and attractive. It is the femininity of the body of athletes that distinguishes a fitness bikini from classic bodybuilding. Agree, not everyone likes women with large muscles.
Now you can often come across the opinion that classic female bodybuilding has turned into heaven knows what. A breath of "fresh air" in this situation has become a fitness bikini. By and large, competitions in this category can be called a beauty contest among girls who are in love with sports. Today we will tell you about this nomination, as well as introduce you to a detailed diet for girls involved in fitness bikini and the basics of training.
How to eat properly while doing a fitness bikini?
To achieve harmony when creating a beautiful female body, you cannot do without an integrated approach to solving the problem. If you decide to do a fitness bikini, then here are the basic principles that you have to adhere to:
- Competent training process.
- A special diet and diet.
- Drinking regime.
The main topic of today's conversation is nutrition. A little later, we will offer you to get acquainted with a detailed diet for girls involved in fitness bikinis, and now we will highlight the basic rules for its construction:
- The maximum energy value of the daily diet should not exceed 1800 calories.
- During the day, you need to eat six times.
- Reduce the amount of carbohydrates consumed, and at certain times, completely abandon this nutrient.
- Carefully monitor the calories purchased and burned during the day.
- Eat exclusively natural food.
It is very important to evenly distribute your daily calories across six or even seven meals. It should also be noted that in many ways your diet will be determined by the training experience. If you are just starting to exercise, then most likely a sufficiently large amount of fat has accumulated in the body, which must be eliminated. To achieve this goal, you need to minimize the amount of carbohydrates in your diet.
On average, it will take you about four months to bring your body fat percentage down to the desired level. After that, you can include vegetables and fruits in the diet. Also, you should remember that a large amount of protein compounds should always be present in the fitness bikini nutrition program.
It must be said right away that a detailed diet for girls engaged in fitness bikinis does not imply fasting. For this reason, the diet does not pose a health hazard. You should eat the right amount of food and not feel hungry throughout the day. The main problem for girls is high employment throughout the day, because only professional athletes can devote all their time to sports and nutrition. Due to employment, situations arise when food intake is impossible.
Detailed diet for girls fitness bikini
To make it easier for you to make up your daily diet, you need to talk about the features of this process. Your daily diet should follow the formula - 4-3-2-1. This assumes that throughout the day you need to consume 4 servings of protein compounds, 3 servings of vegetables and fruits, 2 servings of carbohydrates (necessarily complex) and 1 serving of healthy fats.
Sports nutrition experts recommend choosing the following foods when composing a detailed diet for girls doing fitness bikinis.
Protein compounds
All figures are per serving, therefore, four should be consumed throughout the day:
- Chicken or turkey - 150 grams.
- Low-fat fish - 200 grams.
- Tuna without oil added - 150 grams.
- Low-fat cottage cheese - 150 grams.
- Seafood - 150 grams.
- Tofu - 200 grams.
Vegetables and fruits
In total, you need to consume 3 servings of the following foods per day:
- Salad without dressing - 250 grams.
- Orange or apple - 2 pieces.
- Grapefruit - 1 piece.
- Any vegetables - 200 grams.
Carbohydrates
The diet should contain 2 servings of complex carbohydrates throughout the day:
- Porridge - 150 grams.
- Whole grain bread - 40 to 50 grams.
Fats
You should eat 1 serving of healthy fats every day:
- Nuts or seeds (not necessarily salted) - 30 grams.
- Fish oil - 15 grams.
- Olive oil - 2 tablespoons.
- Peanut butter - 2 tablespoons.
An example of a diet for girls fitness bikini
- 1st meal - salad dressed with peanut butter, 0.3 cups of oats, 0.3 cups of egg whites.
- 2nd meal - 80 grams of skinned chicken and green beans.
- 3rd meal - protein shake and orange.
- 4th meal - 100 grams of turkey fillets and vegetables.
- 5th meal - 100 grams of tilapia, 40 grams of bran bread, green salad.
- 6th meal - protein shake.
You must remember that your diet must be varied. This will allow you to avoid quitting your diet, which is essential to achieving a positive end result. If you find it difficult to maintain this nutrition program in the absence of flour or sweets, then at first you can afford to eat no more than one portion of your favorite dish on a weekend. However, then you have to work out all the extra calories you received in class.
Often before the start of the tournament, girls have to carry out a drying cycle. It makes sense to start this course if the body contains no more than 25 percent fat. If this figure is higher, then you first need to bring it to the required level in a short time and only after that start drying.
Drying cycle times are typically one and a half to two months. At this time, you need to switch to four meals a day, the energy value of the daily diet should be reduced to 1200 calories, and it is also necessary to increase the amount of protein compounds, giving up carbohydrates and starchy fruits.
Fitness bikini nomination conditions
Probably, someone will be interested to learn about the conditions of the competition in a new category for bodybuilding - fitness bikini. Although different countries of the world have their own scales for assessing girls, there are three international standards depending on the height of the participants: up to 1.63 meters, up to 1.68 meters and over 1.68 meters.
Participants must wear a split swimsuit and low-heeled shoes. Swimming trunks should differ in appearance from underwear such as string or tango. Competitors may use costume jewelry and other accessories, excluding belts and shoulder straps. If these conditions are not met, athletes may be fined with balls.
The competition is divided into two stages: "Presentation" and "Comparison". In the first part of the competition, the athletes alternately appear on the stage with an interval of 10 seconds and show the results they have achieved. In this case, the hands should be located on the hips. First, the girl goes to the middle of the stage facing the jury and the audience. Then you need to turn your back to the audience, and then face in the direction of the jury. After the demonstration, you should go to the back edge of the stage, giving way to the next athlete. It is quite obvious that unworthy behavior, as well as gestures, are prohibited and if these conditions are violated, the participant may be disqualified.
At the second stage of the competition, all athletes appear on the stage at the same time and perform the same actions as in the first stage. The jury should evaluate both the athletic achievements of the athletes and their natural data, the style and the image shown by the girl, the behavior on the stage, the ability to maintain posture and move.
As you can see, while doing fitness bikini you need not only to improve your body, but also to be able to maintain your posture, move around the stage and have good artistry. To win prestigious tournaments, you need to work hard on yourself.
Lyudmila Nikitina talks in more detail about the nutrition of fitness bikini girls in this video:
