Fitness bikini: food and exercise for those wishing to lose weight

The metabolism in our body can be compared only with a burning flame in the furnace. In his languages, carbohydrates, proteins and excess fats can burn, which so prevent many of the fair sex from living. On how well you set up this oven, and the result of your physical shape will depend. However, it is impossible to solve the problem with diets alone. According to most trainers, an integrated approach is required here. It is his and offers a fitness bikini. Nutrition and exercise, As well as the right mindset help to cope with the difficult task and reach ideal forms.

General information about the sports direction

Training fitness bikini aimed at achieving the ideal body shape. This is a separate direction in fitness, in which harmonious proportions of the whole body, cat's grace, and also visible reliefs are appreciated. And for some, such training is a useful hobby, but for others they turn into real work. The results of their work, both groups of women, do not hesitate to demonstrate. Most often these are photos from gyms. For example, this is how a well-known Brazilian athlete and owner of a huge number of titles Larisa Reis.

By the way, many beginners and continuing athletes try to conduct interactive diaries and blogs. In them, they talk about how to train properly, what elements of sports "chemistry" to take. And also most of them tell about the correct and balanced nutrition. Fitness bikinis, they say, can not be mastered without simple rules. Moreover, it is necessary to completely revise your diet and diet.

"Bikinists" and female bodybuilders

Because of a certain similarity in the system of fitness bikini can be compared with female bodybuilding. In both cases, the body is modeled on the basis of a balanced diet, a well-designed drinking regime and specially selected exercises in the gym. That's just outwardly, the athletes are somewhat different. "Bikinists", in contrast to female bodybuilders, look more harmonious. They do not have too bulging muscles. Visually they are not pumped. Yes, and that's too much to hide, look feminine and natural.

What is the difference between fitness bikini and bodyfitness?

In essence, bodyfitness and fitness bikinis are similar. Both directions are aimed at harmonious pumping of the body. In both cases, a complex approach is used, consisting of a diet, intense power loads and consumption of fat-burning drugs. Plus, all these areas are associated with the same competitions.

Like "bikini", bodyfitness is considered one of the new disciplines, in which emphasis is placed on aesthetic beauty and athletic build. "Bikini" is also the name of the nomination approved by the Congress of the International Federation of Bodybuilding and Fitness in 2010. On the honorary title of "bikini model" can claim the fair sex, who have beautiful body contours, athletic and at the same time aesthetic physique. To participate they must follow a diet and exercise.

What are the benefits of fitness bikinis?

Fitness bikinis (nutrition and training in it play an important role) is a relatively new, but already beloved by many, nomination in traditional female bodybuilding. Its goal is more global than it may seem at first glance. According to many trainers, it is associated with the reorganization of "iron sport" and its popularization among the masses.

With the right approach to classes, this sport helps to get rid of excess fat deposits and impartial cellulite. With his help you can get a tight, neat body, healthy skin and build a moderate muscle mass.

And, of course, having achieved visible results, female athletes easily overcome existing complexes and seriously raise the level of their self-esteem. All this helps them to achieve a properly planned preparation for a fitness bikini. Food and exercise also contribute to the formation of your body and psychological mood.

Can I get to the competition?

Anyone who meets the specified criteria can get to the "bikini" competition. In particular, during the evaluation of the contestants, the jury takes into account the constitution and the original constitution of the body. They should have long legs, neck and not too elongated torso. The main role here is played by natural data and predisposition of participants to ideal forms.

Currently, it is a very popular sport with huge competition. It's hard to break through, but it's real. This will require long and hard training. And most importantly - to forget about the sweet and delicious.

Tips for beginners: where to start

If you decide to master this entertaining yet demanding sport, start with a professional consultation. As a rule, such instructors are given by instructors in gyms or practicing "bikinists". For example, advice to newcomers is given by the fitness model and the former winner of "Bikini" in the capital competitions between the regions Ekaterina Usmanova. The athlete, by the way, was lucky to marry a professional fitness instructor.

According to the girl, preparing for a fitness bikini Should start with the right mindset and competently prescribed training. She is not a supporter of diets, but prefers to eat right. In its daily menu there is always room for fruit, vegetables, cereals, as well as meat and fish products.

What does the basic program include?

According to the experienced "bikinist", each newcomer and a continuing athlete needs a personal training program. However, there is also a so-called basic program, which the beginners adhere to. A total fitness bikini (before and after training is recommended to drink special energy drinks) is calculated for 5 days.

Starting from the first day, athletes do exercises primarily on the shoulders. For example, it can be the following exercises:

• From the standing position, the press is lifted up (performed with a small weighting).
• A slight inclination is made, and the pull of the dumbbells comes from the standing position (the weights are pulled to the chest).

On the second day, attention is paid to the back and biceps. For example, it can be the distribution of dumbbells from the standing position, lever pull, lifting the gravity from behind the head. You can also make a sitting and get out of it with a barbell. On the third day, emphasis is placed on the shoulders and back, the fourth on legs, and on the fifth - triceps and back.

Fitness bikini: approximate nutrition and exercise

For some women who lose weight, a diet is a panacea. But, according to experienced "bikinistok", it is necessary to find a middle ground between the restrictions in eating and sports. And when choosing a diet should determine the percentage of excess fat in relation to the weight of your body. This calculation is called fitness testing. It is carried out in most gyms before classes start.

Moreover, when starting a diet, you should follow certain rules of nutrition. In particular, your diet should contain more protein than carbohydrates, and less fat. Also, it is necessary to rebuild your meal schedule by going to the fractional principle. This means that it is necessary to eat at least 6-7 times a day, but in small portions. So, if for the whole day you need to consume no more than 2000 kcal, then the energy value of one portion will be only 300-330 kcal. This is the principle that athletes adhere to fitness bikinis. Food and exercise - these are two powerful whales, on which the body of athletes is built.

What not to eat with a diet?

When switching to dietary nutrition, say the instructor for "bikini", the number of calories in food should be reduced gradually. Otherwise, you risk losing your muscle mass very quickly. It is not necessary to drink alcohol and various variations of salad dressings. Most of these products are very caloric. In addition, many of their constituents can hold water in the body, which reduces the likelihood of losing weight.

Sample menu for "bikinistok"

Most often, the balanced menu of athletes looks identical. Although there are some exceptions. For example, for breakfast, many of the girls prefer to eat egg whites, oatmeal, spinach, a small slice of grapefruit or kiwi. As a light snack, boiled chicken or turkey breast and spinach leaves will do. For lunch, you can eat boiled veal with a garnish of sweet potato and asparagus. The snack is best done from boiled chicken fillet and steamed broccoli. And you can finish the day with a dinner of fish (steamed) and green peas.

A few words about training

As a rule, "bikinists" are not aimed at excessive increase in muscle mass. Therefore, they use force loads, but do not zealous. Most often they work on the principle of increasing the number of repetitions or prefer circular training. And in order to quickly burn the subcutaneous fat, they try to combine the power load with the workout. And, of course, much attention is paid to nutrition. As you can see, in order to master fitness bikinis, food and exercise Must be brought to the fore.