Gym bikini, what type of competition? Find out what kind of diet girls follow during the preparation stage of the match to burn fat as much as possible and maintain lean muscle in the thighs and buttocks. A new trend for girls in bodybuilding has emerged – fitness biking. Competition in this category was first held only in 2010, and the girls were able to prove that a sports body can look feminine and attractive. The femininity of an athlete’s body distinguishes the gym bikini from the classic physique. Agree. Not everyone likes women with big muscles.
Now you can often see that the classic female physique has turned up in heaven knows what. In this situation, a breath of “fresh air” has become a fitness bikini. Competitions in this category can be called beauty pageants among girls who are in love with sports. Today we will tell you about this nomination and introduce you to a detailed diet for girls participating in the gym bikini and the basics of training.
How to eat right while in the gym bikini?
To achieve harmony when creating a beautiful female body, you cannot be without an integrated approach to solve the problem.
If you decide to do the gym bikini, here are the basic rules you must follow:
- Qualified training process.
- Special diet and diet.
The main topic of conversation today is nutrition. Later we will invite you to familiarize yourself with a detailed diet for girls.
Who participates in fitness gym bikini and now we will focus on the basic principles of its construction:
- The maximum energy value of a daily diet should not exceed 1800 calories.
- You need to eat six meals a day.
- Reduce the number of carbohydrates consumed and, at certain times, completely stop this nutrient.
- Carefully monitor the calories purchased and burned during the day.
- Eat only natural foods.
It is essential to spread your daily calories evenly over six or even seven meals. Should also note that the diet will depend on the training experience. If you start to exercise, then probably enough fat has accumulated in your body, which must eliminate. To achieve this goal, you need to minimize the number of carbohydrates in your diet.
On average, it will take about four months to reduce your fat percentage to the appropriate level. After that, you can include vegetables and fruits in your diet. It would help to remember that large amounts of protein compounds should always be present in your fitness bikini diet plan.
I must say right away that a thorough diet for girls who exercise in bikinis does not include fasting. For this reason, the diet does not pose a health risk. You should eat the right amount of food and not be hungry all day. The main problem for girls is a lot of work all day because only professionals can do sports and nutrition. Due to employment, conditions arise where food intake is impossible.
Exact diet for fitness gym bikini
To help you make up your daily diet, you need to talk about the characteristics of this process. Your daily diet should follow the formula-4-3-2-1. It 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 fat.
Sports nutritionists recommend choosing the following foods when preparing a detailed diet for girls who exercise biking.
All figures are in dose, so you should consume four a 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.
- Vegetables – 200 grams.
The diet should include 2 servings of complex carbohydrates throughout the day:
- Porridge – 150 grams.
- Wholemeal bread – 40 to 50 grams.
You should eat 1 serving of healthy fat every day:
- Nuts or seeds (not necessarily salted) – 30 grams.
- Fish oil – 15 grams.
- Olive oil – 2 tablespoons.
- Peanut butter – 2 tablespoons.
Examples of diets for gym bikini
- Meal 1 – salad topped with peanut butter, 0.3 cups of oats, 0.3 cups of egg whites.
- Meal 2 – 80 grams of skinny chicken and green beans.
- Meal 3 – protein shake and orange.
- Meal 4 – 100 grams of turkey fillets and vegetables.
- Meal 5 – 100 grams of tilapia, 40 grams of bran bread, green salad.
- Meal 6 – protein shake.
It would help if you remembered that you must vary your diet. It will allow you to avoid stopping your diet, which is necessary to achieve a positive result. If it is difficult to maintain this diet without flour or sweets, you can first afford to eat no more than one serving of your favorite dish on the weekend. However, you must calculate all the extra calories you received during the lesson.
Often before the tournament starts, girls have to perform a drying cycle. It is wise to start this course if your body does not contain more than 25 percent fat. If this number is higher, then you need to first bring it to the appropriate level in a short time and only after you start drying.
The drying period is usually one and a half to two months. During this time, you need to switch to four meals a day, reducing the energy value of the daily diet to 1200 calories. Increasing the number of protein compounds and providing carbohydrates and starchy fruits is also necessary.
Conditions for the nomination of a gym bikini
Probably someone will be interested in learning about the competition’s conditions in a new fitness category – fitness biking. Although different countries have scales for evaluating girls, there are three international standards for participants’ height: up to 1.63 meters, up to 1.68 meters, and over 1.68 meters.
Participants must wear swimwear and low-heeled shoes. Swimwear should be different in appearance from underwear, such as strings or tango. Competitors may wear costume jewelry and accessories, except belts and shoulder straps. If these conditions are not met, athletes can be fined with balls.
The competition is divided into “Presentation” and “Comparison.” In the first half of the match, athletes appear on stage alternately at 10-second intervals, showing their results. In this case, should place the hands on the hips. First, the girl goes to the center of the stage, facing the jury and the audience. Then you must turn your back on the audience and turn towards the jury. After the show, you should go to the back of the stage and give way to the next athlete. It is pretty evident that unworthy behavior, as well as gestures, are prohibited. If these conditions are violated, it may disqualify the participant.
In 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 raw data, the style and image of the girl, the behavior on the stage, and the ability to maintain posture and movement.
As you can see, you need to improve your body and maintain posture, move around the stage, and have good art. To win a prestigious tournament, you have to work hard.