Bikini Fitness: Women With Super Powers

Bikini Fitness ... These girls are a superior breed.

Women who practice Bikini Fitness are known for their high degree of sacrifice and the perseverance with which they face both training and the nutrition necessary to achieve their goals, being "accused" on many occasions of "obsessed" ... even if in some way The people who accuse them are right ... since this obsession with health and being in shape is real, that is, the obsession to take care of your body and take it to a much higher level of quality of life than that of the rest of the world. people ... and be the best version of yourself overcoming your own limits every day and destroy your limiting beliefs, improving day by day to get where the rest of the people only dream ... then BLESSED BE THE OBSESSION !!  Continue

If more human beings were able to sacrifice so much for their dreams, we would all live in a better world… I leave you in this image some of the girls that I have prepared and who are super heroines 😉

The Bikini Fitness is an increasingly widespread practice among women who love fitness and physical exercise in general, since it provides the girls who practice it with a dazzling physical appearance that endows these women with a figure of extraordinary appearance, with a excellent muscle tone that provides them with proportional and sculptural bodies.

The aesthetic criteria of beauty have evolved so that flaccidity and lack of muscle tone are no longer in line with the criteria of standard feminine beauty in which more and more importance is given to muscle tone and definition, in this sense the bikini fitness is a highly recommended and attractive practice.

Bikini Fitness Rules

Bikini fitness is a sports discipline recognized by the IFBB executive council on November 7, 2010 in Baku (Azerbaijan), in this executive council the administrative and technical regulations governing this discipline were established.

There are two categories: category A which includes participants up to 163 cm and category B open to participants over 163 cm, the competitions are organized around elimination rounds.

Fitness bikini outfit

As its own name indicates the clothing used in this discipline is the bikini, the two pieces of which it is made up must meet a series of requirements established by regulations, these are:

The bikini will necessarily consist of two pieces.

The bikini may have any color

Despite the fact that the participants are given freedom in the choice of the model, it must meet criteria in line with good taste and the% body covered by them.

The use of ropes is prohibited both at the top and at the bottom.

The bottom of the bikini should cover at least one third of the buttock surface and the bottom of the central area.

The use of jewelry is allowed as long as it is not used in an overloaded manner and meets criteria of good taste.

Participants are expected to wear a good tan as long as it is healthy.

The jury will assess that the participant gives importance to the hairstyle, so going to the hairdresser before the event is highly recommended.

Shoes may not have a platform on the front of the foot greater than 1 cm.

To enforce compliance with these standards, an IFBB delegate will ensure compliance with all these standards, having the power at all times to determine whether the participants' attire meets the established criteria.

Bikini Fitness evaluation criteria

When evaluating and scoring the participants in a bikini fitness competition throughout the two rounds, the judges will establish said evaluation according to the following criteria:

The general physical appearance is assessed taking into account symmetry, muscle tone, skin condition, facial beauty and hair, and other more subjective values ​​such as the athlete's ability to show and function gracefully before the jury.

Particular attention is paid to balance, which is why athletes who do not have a very high muscle volume or a slim appearance are valued more, the striae score negatively.

Great importance is given to the firmness of the skin, which is why the smoothness, softness and absence of cellulite are valued.

As a complement to the general assessment, the jury will give importance to hair care and makeup.

The evaluation of the jury, in addition to taking into account the general aspect of the participant, will positively value the presentation on stage from the moment it is incorporated until the moment it is removed from it.

Tips About Diet During Bikini Fitness Practice

Unlike the female bodybuilding discipline in which more importance is given to muscle volume, in bikini-fitness the participants put all the focus on muscle definition, to obtain good results in this sense it is very important to monitor the diet and follow a series of specific recommendations that must be followed, take good note:

Eat more often than usual

It is necessary that throughout the day you maintain a normalized blood glucose level, this will help you in your training since you will have enough energy to optimize results, to achieve this it is necessary that you do not feel hungry, doing so will contribute to the deterioration of your muscle tone and you will define with more difficulty what goes against the objectives that are pursued with the practice of this discipline, it is recommended to eat a minimum of 5 times a day.

Eat in moderation

This recommendation, although it seems to contradict the previous one, does not do it at all since one thing is to eat frequently and another thing is to eat in moderation, you can assess the amount of calories you need with your dietician or your Personal Trainer

Eat healthy

This recommendation is more than obvious, you should minimize the consumption of fats, eat plenty of fruits, vegetables and fish, and in general of healthy foods, and completely eliminate saturated fats , sugars and junk food.

Bikini Fitness Competition Training

A good workout for participation in a bikini Fitness competition should be focused on strengthening the muscle groups that the judges will take into account when evaluating the participants in the contest.

To do this, training planning must aim at toning and defining muscle without generating too much volume or losing female forms.

In any practical proposal aimed at the bikini Fitness, it is important to work with the quadriceps in which routes are carried out that involve other muscles such as the back, shoulders, glutes, femoral and rectum of the abdomen in such a way that it does not generate excessive volume in them.

The rest of the muscles can be worked in a moderate way since through the previously described muscular work they receive indirect training.

It should be noted that the chest is an area that should not be overworked since an excessive load may not give the desired appearance, likewise twins should not be overworked since an increase in their muscle mass is not positively valued by the judges.

The preparation consists of two phases, the first is aimed at increasing strength and muscle fibers, while the second focuses on definition and fat loss.

You must establish a rigorous training plan before the competition in which you must take into account the different phases of it and have advice and supervision.

Basic recommendations before the Bikini Fitness competition

This is a temporary plan of basic recommendations that you can follow before the competition, however it is important that you can count on the advice of a personal trainer who will monitor you at all times and adapt the plan to your morphology, metabolism and specific needs.

Twelve weeks before: You must start the intense training about twelve weeks before the competition, in addition to executing a series of exercises and designing a suitable diet, you should drink at least 3 liters of water a day.

8 weeks before: In addition to the previous recommendations, you can start practicing the poses that you will use during the competition, it is also the ideal time to start with your tanning sessions, two weekly sessions are recommended.

4 weeks before: It is time to start reducing food intake (amount not often) especially carbohydrates that you must replace with a good amount of fish and vegetables, you can take advantage of this period to start planning what hairstyle and makeup you will wear during the competition, I also recommend that you do photo sessions of your progress and progress, this will serve as motivation.

2 weeks before: Depending on your results you can make an additional shortening of your diet, the most advisable for this is to have the advice of a professional during the process, you can take the opportunity to give yourself a beauty session, whiten your teeth or any other procedure to improve your physical appearance.

6 days before:  You can increase or decrease the sodium intake in your diet depending on the strategy of your coach, but surely you will decrease carbohydrates.

3 days before: Decrease water intake to 1.5 liters, it is the right time to get a full hair removal.

2 days before: Reduce water intake to 1 liter and rest.

Previous day: Drink half a liter of water, condition hair and apply spray tan, do not use deodorant.

Competition day : Do not use deodorant, just drink one sip of water if necessary, you can take a few small sips of wine or a shot of an alcoholic drink to improve your vascularity before going on stage ... you can also go up with less embarrassment 😉 but do not overdo drinking lest you turn the championship into an Ibiza party hehe.

General recommendation: As you advance in your training for the competition you will have to adapt your weight lifting regimen, repetitions and muscle group to work you must have the advice of your coach.

I hope this article has been useful to all women who love Bikini fitness who also feel a special predilection for the world of competition and beauty.

Through the practice of bikini-fitness you will not only achieve a body and an enviable figure you will also be able to experience in first person the benefits of healthy practices that this discipline requires, for this it is important that you have a personal trainer to guide you to achieve the personal and physical transformation that you must achieve to face the competition with guarantees of success.