The metabolic process 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 a sophisticated silhouette. Proper balanced nutrition and a healthy lifestyle are the main aspects of achieving an ideal body.
But, just as you can’t erase words from a song, so physical activity plays a huge role in improving the figure. Beautiful female forms have always attracted the attention of the opposite sex, so every second woman thinks about the advisability of achieving external perfection, especially when it comes to buttocks, hips and breasts.
Bikini fitness: beauty will save the world
Fitness bikini is a separate direction in the field of fitness, based on the achievement of the ideals of the body, their demonstration. Gracefulness and harmonious proportions are the final result of bikini fitness training. 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 body modeling in a complex is combined with a gym, a balanced diet and a drinking regimen.
Bikini fitness has become a new nomination in women's bodybuilding, the purpose of which 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 allow you to say goodbye to cellulite, to find a sexy body with neat muscles and healthy skin. For a girl, bikini fitness helps to get rid of any internal complexes, gain confidence, believe in yourself and become a sports model.
Fitness Workout: Beginner Program
Do you want to look sexy, fit and confident? Fitness bikini training will help make the desires associated with a perfect body a reality. You should not run to the first gym you come across and immediately master all the sports equipment. It would be wise to draw up a training program and contact a professional.
Everyone should have their own training program, previously agreed with an experienced instructor. However, you need to know the basic set of exercises, the total time of which should not exceed a maximum of one and a half hours. Any workout should begin with a warm-up, the purpose of which is to prepare the joints for the load and increase the heart rate. And most importantly, do not be afraid of iron heavier than two kilograms. The belief that using heavy dumbbells will increase muscle and change your figure remains a myth. The fact is that, unlike men, the level of the hormone testosterone, which is responsible for the increase in muscle volume, is much lower in women. Accordingly, each fitness workout for the female will be accompanied by an increase in endurance, a decrease in subcutaneous fat and the formation of a beautiful figure.
✔Note! It is best to coordinate your load program with a professional trainer, as he will tell you the main mechanisms of muscle development and determine the necessary load, balancing each exercise according to the norm.
Bikini fitness program includes:
On the first day, we pay attention to the shoulders: we carry out dumbbell rows in front of us while standing, dumbbell presses at an angle of 90 degrees, dumbbells at an angle in an inclination, barbell rows to the chest;
- the second day - back and biceps: standing dumbbell row, lever pull, block behind the head, medium and wide grip, lifting the barbell from the knees while sitting, lifting the barbell to the biceps;
- the third day - chest and shoulders: dumbbell bench press at an angle, barbell and dumbbell bench press, dumbbell wiring, standing dumbbell press;
- the fourth day - training for the legs: squatting with a barbell, leg press, flexion and extension of the legs in the simulator, tilts with a barbell while standing;
- fifth day - back and triceps: upper block in front of you to the chest, horizontal block to the chest, block behind the head, French bench press.
Fitness bikini nutrition: what is the secret
Before embarking on diets, it is necessary to evaluate the ratio of body weight and percentage of fat, and then decide on 
It is important to eat up to 7 times a day in small even portions throughout the day. For example, if the daily calorie intake is 2000 kcal, then each meal should not exceed 330 kcal.
On a note! Do not drastically reduce your calorie intake. This will lead to a decrease in muscle mass.
Avoid alcohol and salad dressings. They contain a huge amount of calories. Also, some of them are capable of causing chemical reactions that retain water in the body.
The fitness bikini is designed to prove that an athletic female body can be sexy and beautiful. It should be remembered that without the discipline of training and a balanced diet, it is impossible to build the body of your dreams.
How to get into bikini fitness competitions?
This nomination in women's bodybuilding is completely new - it appeared in 2010. The International Federation of Bodybuilding and Fitness puzzled over how to get more people to compete. After all, women in bodybuilding are quite masculine and do not attract male attention. And so the fitness bikini nomination was born - a cross between a beauty contest and bodybuilding competitions.
In a fitness bikini, the beauty of the female body is important, and not the degree of its pumping up. Muscles, of course, play an important role, but not a decisive one.
Fitness bikini nominations
In total, there are three nominations in the competition - by height:
- up to 163 cm
- up to 168 cm
- over 168 cm.
All competitions have 1 round. The girls' dress code is a separate swimsuit and high-heeled shoes. Girls are also abundantly smeared with makeup.
First part of the round
The first part of the round is called "Presentation". Here's what it consists of:
- first you need to go to the center of the hall and stand facing the judges;
- then turn around and stand with your back to the judges;
- turn around again and face the judges;
- move to the edge of the stage, making room for the next one.
Each participant is given a time interval of 10 seconds. Hands should be kept on the hips. No gestures are allowed.
Second part of the round
It's called Comparison. All participants go on stage, turn first with their faces, then with their backs. The judges have the opportunity to compare the girls with each other.
What criteria are used to select the winners?
Important "components" of victory are:
- expressiveness
- general build and constitution
- body beauty
- skin tone
- gait and posture.
Can you compete in bikini fitness competition?
An important role in the assessment of each of the girls is played by the original constitution and body structure. If your legs are not long enough, your neck is too long, or your torso is too long, it will spoil the impression. In these competitions, it is the genetic predisposition to an ideal figure that plays a decisive role.
Muscles should be small, but developed. Pharmacology for building such a volume of muscles is absolutely not needed.
The percentage of fat should be low - about 8-10%. Girls before bikini fitness competitions refuse carbohydrates and "dry out". How? We wrote about this above. The general weight formula for bikini women is: height minus 112-114 = weight.
Breast volume is also of great importance, so most bikinists have artificial breasts. After all, the size of the breast affects the overall impression of the quality of the body, and with a low content of subcutaneous fat, the chest usually also decreases.
bikini workouts
Bikinists do not need too big muscles, so most often they choose intensive training and circuit training. They also need to burn subcutaneous fat, so much attention is paid to cardio. Large weights are usually ignored, and multi-rep training is preferred.
The greatest attention is paid to nutrition. Bikinists monitor their diet year-round and eat very little carbohydrate foods.
What is the result?
Bikini fitness is on the rise right now. 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 some kind of pharmacology or doping. For example, you absolutely do not need to inject yourself with testosterone, as in female bodybuilding.
Despite its popularity, it is a very competitive sport. To break into the stars, you will have to work very hard and deny yourself delicious food for years.
Fitness Bikinist Workout Program
An example of a preparation program for performances:
Monday: arms and shoulders
- Bent over arms, weight 5 kg, 3 sets.
- , weight 7 kg. 3 sets of 12 reps.
- , weight 3 kg. 3 sets for each hand 12 times.
- Pull bar to the chin. Weight - 2.5 kg. 3 sets of 10 times.
- Raising the arms to the sides. 3 sets with 4, 5.6 kg.
- Broach on Smith's bench - 3 sets of 10-12 times.
Tuesday: legs and shoulders
- Dumbbell press with one arm, 4 sets of 8-12 reps
- Press Arnold. 4 sets: 4 kg - 15 times, 5 kg - 15 times, 6 kg - 12 times, 7 kg - 10 times.
- Dumbbell press, 4 sets of 8-12 reps
- Barbell Squats, 4 sets of 8-12 reps
- Deadlift, 4 sets of 8-12 reps
- Lunges with dumbbells, 4 sets of 8-12 reps
Wednesday: back and biceps
- Pulldown of the lower block to the belt, 4 sets of 12-15 reps
- Barbell for biceps on the Scott bench, 4 sets of 12-15 reps
- Incline dumbbell swings, 4 sets of 8-10 reps
- Barbell for biceps, 3 sets of 20 reps
- Bent Over Dumbbell Row, 4 sets of 8-12 reps
- "Hammer", weight 3 kg. 3 sets for each hand 12 times.
Thursday: Rest!
Friday: legs and triceps
- Push-ups with your back to the bench, 4 sets of 12-15 reps
- Sitting calves, 4 sets of 8-12 reps
- Close Grip Barbell Press, 3 sets of 8-12 reps
- French press, weight 7 kg. 3 sets of 12 reps
- Leg press, 4 sets of 8-12 reps
- Leg extension on the simulator, 4 trips of 8-12 reps
- Kettlebell squats, 4 sets of 8-12 reps
- Lying leg curls, 4 sets of 8-12 reps
- Squat jumps, 3 sets of 15 reps
- Box jumps, 3 sets of 15 reps
- Lunge Walk, 6 sets of 20 reps
Saturday: back and biceps
- Barbell Wrist Curls 4 sets of 12-15 reps
- Barbell for biceps with a reverse grip, 4 sets of 8-12 reps
- Pulldown of the upper block with hands, 4 sets of 8-12 reps
- Pulldown of the upper block with an average grip in front of you, 4 sets of 12-15 reps
- Pulldown of the upper block with a wide grip in front of you, 4 sets of 12-15 reps
- Bending the arms from the lower block with an overhand grip, 4 sets of 12-15 reps
- Biceps Curl, 4 sets of 12-15 reps
Sunday: legs and shoulders
- Sitting dumbbell swings, 4 sets of 12-15 reps
- Sitting calves, 4 sets of 8-12 reps
- Mahi with dumbbells in front of you, 4 sets of 8-12 reps
- Narrow stance hack squat, 4 sets of 8-12 reps
- Wide stance hack squat, 4 sets of 8-12 reps
- Kettlebell squats, 4 sets of 8-12 reps
- Deadlift with dumbbells on straight legs, 4 sets of 8-12 reps
Good luck and strength in preparing for the bikini fitness competition!
More interesting
The essence of bikini fitness is to bring the body into a perfect, embossed look without losing the natural beauty.
By doing this sport, you will become beautiful, confident and overweight.
Model requirements:
The absence of cellulite and well-developed buttocks;
. Self-confident presentation;
. Grace and beautiful posture;
. Relief, beautiful muscles and a slender waist;
. Attractive appearance and perfect skin.
Helpful Hints:
. We always start training with a warm-up;
. The key to victory is regular training without gaps;
. We work with hardware, but only after consulting a doctor and a trainer;
. We operate a strictly compiled training program;
. We accept, we drink at least 2-3 liters of clean water per day;
. Training should not exceed more than 1.5 hours;
. After each workout, we do 10-15 minutes;
. Quality sleep to restore the body!
Nutrition:
. Eating every 2-3 hours (up to 7 times a day);
. We use fresh products, exclude frozen, canned, packaged;
. Starch is strictly prohibited (potatoes, flour, etc.);
. We include fresh vegetables in the diet, without fiber in any way;
. Tobacco and alcohol are prohibited;
. The daily dose of fat is about 30 g;
. We include in each meal (2 g per 1 kg of weight).
Cloth:
. Minimality (beautiful swimsuit);
. Only breathable fabrics that allow moisture to pass through;
. Not constraining movements and not causing discomfort - you should feel confident and unique;
. Perfectly matched size (should not hang and squeeze);
. Custom tailoring to blow everyone away;
. Footwear: shoes.
How to Prepare for Bikini Fitness
Your task is to get rid of excess fat, and not build up a huge mass. We need clear, relief muscles.
First of all, you must find a decent coach that is right for you. Only an experienced trainer will make your body the standard of beauty.
Master of sports in bodybuilding | more >>
Master of Sports of Ukraine in bodybuilding, coach. Finalist of the IFBB European Championship Moldova, Chisinau 2013. Champion of Ukraine in the category up to 70 kg. 2011. Multiple winner of the championships of Ukraine in bodybuilding and bench press. Senior moderator of our site.
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Date of: 2015-05-22 Views: 25 952 Grade: 5.0
Here I will describe some secrets of drying training for a fitness bikini. The most important thing for this category is not to pump over and not be massive. We are more interested in the proportions and balance of the figure. A set of priority exercises
For us, first of all, the following exercises will be a priority:- , or
Special exercises
Pulling up is a very useful exercise for our posture, because on stage we have to be straight as a cane, but not lose flexibility.- We set the weight on the blocks so that we can pull ourselves up 10-15 times. This is about 25-30 kg.
- We perform 3 or 4 approaches.
- As if we are trying to bring the elbows behind the back, the shoulder blades are brought together.
- Hold on with a wide grip.
- If there is no "gravitron" it can be replaced. The technique for performing the exercise is the same.
- Sitting on a bench or chair, we retract the stomach to the stop. We try to draw in the lower abdomen.
- When we release the stomach back, we do it with muscle tension, as if we press the upper abdominal muscles into the lower abdomen.
- Lying on the floor, we fix our feet under the counter or some object where we can fix them. In fact, these are the same "twisting"
- We keep our back in a semi-circle when we go down and when we rise. At the same time, the lower abdomen, as it were, is drawn into itself at the upper extreme point. And we repeat again.
- This exercise is performed with the same technique as.
- The front deltas and triceps are included in the work.
How to make a narrow waist
You can make a narrow waist by pumping the abdominal muscles, doing. At the same time, we try to strain the lower part of the abdomen, as if drawing it into ourselves. We are also doing the exercise, this is an effective exercise for pumping the oblique abdominal muscles. You can do. You should not do it, because stabilizer muscles work in this exercise, and they only expand our waist. Regarding cardio loads: it is best to give preference to the orbitrek. This is a very good simulator and it can be used in almost all programs and methods. I know that not all fitness bikinis do cardio loads, and build a good figure without them. But you also need to take into account the genetic component. Some people can do it without, while others can't do it without cardio. Therefore, experiment, try different techniques and complexes. Do not forget about symmetry, this is an important part of the whole preparation. Top-bottom should form a harmonious and beautiful figure. To do this, you need to focus on exercises on the shoulder girdle and legs. And of course -Active physical activity and the good habit of visiting the gym have ceased to be an exclusively male prerogative. Women began to get involved not just in a healthy lifestyle, but in training programs specially designed and balanced to bring their bodies to absolute perfection.
One such program is the bikini fitness system. Contrary to popular belief, the work of a woman with "iron" heavier than a couple of kilograms will not make the figure unfeminine. Since testosterone in women is produced more slowly, training will first lead to a beautiful and toned figure.
First steps
Have you decided to do bikini fitness:
- Do not rush to run to the first gym you come across;
- Do not adopt someone else's training program, even if you think that the body type of the person for whom it is designed is very similar to yours.
Instead of this:
- Contact specialists for advice - a nutritionist, a cardiologist and a neurologist;
- Find a personal trainer who will create a program for you personally;
- Learn about proper nutrition for your training program and body type;
- Determine the main goal of your training - you will do it "for yourself" or want to do bikini fitness professionally.
If you are starting from scratch, prepare your body in a gentle manner.
For this, not only power loads are suitable, but also simple exercises, for example, charging or running. Only morning procedures are not limited here: the usual warm-up takes an athlete an average of at least an hour and a half. During this time, the muscles warm up and prepare for more serious loads. Holding the bar before warming up, you simply risk tearing your muscles, or even worse.
Program Features
In a fitness bikini, special attention is paid every day to a new muscle group.
Day 1: work with dumbbells over the shoulder area;
Day 2: work with dumbbells and a barbell over the back zone and muscles of the biceps;
Day 3: work with dumbbells on the pectoral muscles and muscles of the shoulders;
Day 4: barbell leg work, general exercises (squats, clean and jerks);
Day 5: Block work on the back muscles and triceps muscles, active bench press.
The number of specific exercises and approaches is determined only by a professional trainer. Exercise depends on:
- your total body weight;
- metabolic rates;
- nutrition programs;
- Permissible power load on the body;
- stages of training;
- Desired result.
Nutrition program
Many inexperienced girls, having decided that they need to lose weight, immediately go on a hunger strike. Losing a couple of kilograms in the first days, you can be deceived by these results and rush to starve further - until the first faint.
The nutrition program for fitness training is calculated in the same way as the course itself - individually. To do this, a specialist (most likely a nutritionist) needs to find out:
- The percentage of your total body weight to body fat;
- metabolic rate;
- Calculation of the "ideal weight";
- Individual intolerance to foods and food additives.
In general, the nutrition program should follow the scheme: more protein than carbohydrates, more carbohydrates than fats. Thus, the body receives the necessary portion to maintain the vital activity of the body and training, while not having time to accumulate excess.
Another common mistake is to reduce the total calorie content of the product by inexperienced weight loss. Instead, you should remove the most high-calorie foods from the diet, and not go completely to the lean menu, because the muscles will not receive the necessary nutrition. These products are:
- Sweets;
- Sauces;
- salad dressings;
- Alcohol.
Alcohol is completely contraindicated for those who are engaged in training, coupled with sports nutrition: it contains more calories than buns.
Professional field
Fitness bikini is also an officially recognized sport, the same as bodybuilding. But, if in bodybuilding physical activity is aimed at making the body the most pumped up and developing muscles as much as possible, then in bikinism the main goal is to become beautiful.
Girls go in for sports to remove excess fat as much as possible and sculpt their bodies. At competitions, judges evaluate, first of all, the appearance of the participants, so being “masculine”, as in bodybuilding, is not the way to success.
There are several categories in bikinism competitions, depending on:
- age;
- growth;
- weight category.
If you think about it, this sport is no different from a beauty contest - the girls demonstrate a perfectly developed body, and before the competition they actively "dry", eliminating fat from the body to a ratio of a maximum of 10% of the total mass.
What to be afraid of
A beautiful body is what every girl strives for, even if not to attract male attention, then at least to feel beautiful.
However, bikinism has pitfalls - experienced athletes already know what they are willing to sacrifice for the sake of a beautiful figure, and beginners are warned right away.
1. Ugly hands.
More specifically, palms. From the constant pulling of the bar, calluses form on the hands, the skin peels off, scars and permanent traces of chalk and grease for the bar appear. Of course, this is not so critical, but if you are used to well-groomed hands with delicate white skin, you will have to forget about it.
2. Clothes.
Every time your body goes through changes, you need to change your wardrobe. This is a nice thing, but here's the catch: clothes for bikini athletes are the hardest to find. If you have a narrow waist and pumped up shoulders, it is almost impossible to find a suitable blouse that will “sit down” on the figure. There is only one way out - to sew to order. Well, or change it yourself. Most athletes simply wear sports tops and T-shirts that emphasize the figure.
Athletes know that if hunger is caught, for example, in a traffic jam, this is a real torment for the body. Food is needed in order to nourish the muscles, so fitness girls eat a lot and often, while remaining slim - the whole secret is what to eat. The feeling of hunger is especially aggravated before the competition.
Of course, each activity has its pros and cons, but if you are determined to achieve your goal, do not go astray and go towards the intended goal!
Video - fitness bikini workout and nutrition
The metabolism in our body can only be compared with a burning flame in an oven. In his tongues, carbohydrates, proteins and excess fats can burn, which interfere with the lives of many of the fair sex. The result of your physical form will depend on how correctly you set up this oven. However, diets alone will not solve the problem. According to most coaches, an integrated approach is required here. This is exactly what the fitness bikini offers. nutrition and exercise, as well as the right attitude help to cope with a difficult task and achieve ideal forms.
General information about the sports direction
Fitness bikini workouts are aimed at achieving ideal body shapes. This is a separate direction in fitness, which appreciates the harmonious proportions of the whole body, feline grace, as well as visible reliefs. And for some, such training is a useful hobby, while for others it turns into a real job. Both groups of women do not hesitate to demonstrate the results of their work. Most often these are photos from gyms. For example, this is exactly what the famous Brazilian athlete and the owner of a huge number of titles does.
By the way, many beginners and continuing athletes try to keep interactive diaries and blogs. In them, they talk about what elements of sports "chemistry" to take. And also most of them talk about proper and balanced nutrition. Bikini fitness, they say, cannot be mastered without simple rules. Moreover, you need to completely revise your diet and eating habits.
Bikinists and female bodybuilders
Due to a certain similarity in the fitness bikini training system, it is quite possible to compare it with In both cases, body modeling is performed through a balanced diet, a well-composed drinking regimen and specially selected exercises in the gym. But outwardly, the athletes are somewhat different. Bikinists, unlike female bodybuilders, look more harmonious. They do not have too protruding muscles. Visually, they are not pumped. And, to be honest, they look feminine and natural.
What is the difference between bikini fitness and body fitness?
At their core, body fitness and bikini fitness are similar. Both directions are aimed at harmonious pumping of the body. At the same time, in both cases, an integrated approach is used, consisting of a diet, intense power loads and the consumption of fat-burning drugs. Plus, all these areas are associated with the competitions of the same name.
Like the bikini, body fitness is considered one of the new disciplines that emphasizes aesthetic beauty and athletic physique. "Bikini" is also the name of the nomination approved by the Congress of the International Federation of Bodybuilding and Fitness in 2010. The honorary title of "bikini model" can be claimed by the fair sex, who have beautiful body contours, an athletic and at the same time aesthetic physique. To participate, they must follow a diet and exercise.
What do bikini fitness classes achieve?
And training plays an important role in it) is a relatively new, but already beloved by many nomination in traditional female bodybuilding. Its purpose is more global than it might seem at first glance. According to many coaches, it is associated with the reorganization of the "iron sport" and its popularization among the masses.
With the right approach to exercise, this sport helps to get rid of excess body fat and unpleasant cellulite. With it, you can get a toned, neat body, healthy skin and build moderate muscle mass.
And, of course, having achieved visible results, female athletes easily overcome existing complexes and seriously increase their self-esteem. All this helps them to achieve properly planned preparation for a fitness bikini. Nutrition and training also contribute to the formation of your body and mental attitude.
Is it possible to enter the competition?
Anyone who meets the given criteria can enter the bikini competition. In particular, during the evaluation of the contestants, the jury takes into account the structure and the original constitution of the body. They should have long legs, a neck and a not too elongated torso. The main role here is played by the natural data and the predisposition of the participants to ideal forms.
It is currently a very popular sport with huge competition. It's hard to get through, but it's real. This will require long and hard training. And most importantly - forget about the sweet and tasty.
If you decide to take up this exciting yet challenging sport, start with professional advice. As a rule, such instruction is given by instructors in gyms or practicing "bikinists". For example, Ekaterina Usmanova, a fitness model and former winner of Bikini in the capital competitions between regions, gives advice to beginners. The athlete herself, by the way, was lucky to marry a professional fitness instructor.
According to the girl, preparing for a fitness bikini should begin with the right attitude and well-prescribed workout. She is not a supporter of diets, but prefers to eat right. In her daily menu there is always a place for fruits, vegetables, cereals, as well as meat and fish products.
What does the basic program include?
According to experienced "bikinists", every beginner and continuing athlete needs a personal training program. However, there is also the so-called basic program, which beginners adhere to. In total, the fitness bikini (before and after training it is recommended to drink special energy drinks) is designed for 5 days.
Starting from the first day, athletes do exercises mainly on the shoulders. For example, these could be the following exercises:
- From a standing position, a bench press is done (performed with a slight weight).
- A slight tilt is made and the dumbbells are pulled from a 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 a dumbbell layout from a standing position, lifting weights from behind the head. You can also do a sit-up and get out of it with a barbell. On the third day, the emphasis is on the shoulders and back, the fourth - legs, and on the fifth - triceps and back.
Fitness bikini: exemplary nutrition and training
For some women who are losing weight, diet is considered a panacea. But, according to experienced bikinists, it is necessary to find a middle ground between food restrictions and sports. Moreover, when choosing a diet, you should determine the percentage of excess fat in relation to your body weight. This calculation is called fitness testing. It is carried out in most gyms before the start of classes.
Moreover, when starting a diet, you should follow certain nutritional rules. In particular, your diet should contain more protein than carbohydrates, and less fat. It is also worth rebuilding your meal schedule by switching to a fractional principle. This means that you need to eat at least 6-7 times a day, but in small portions. So, if for the whole day you should consume no more than 2000 kcal, then the energy value of one serving will be only 300-330 kcal. This is the principle that bikini fitness athletes adhere to. Nutrition and training - these are two powerful whales on which the body of athletes is built.
What should not be eaten on a diet?
When switching to a diet, bikini instructors say, the number of calories in food must be reduced gradually. Otherwise, you risk losing muscle mass very quickly. Do not drink alcohol and various variations of salad dressings. Most of these foods are very high in calories. In addition, many of their components can retain water in the body, which reduces the likelihood of losing weight.
Sample menu for "bikinists"
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. Boiled chicken or turkey breast and spinach leaves are suitable as a light snack. For lunch, you can eat boiled veal with a side dish of sweet potato and asparagus. An afternoon snack is best made from boiled chicken fillet and steamed broccoli. And you can end the day with a dinner of fish (steamed) and green peas.
A few words about training
As a rule, "bikinists" are not aimed at an excessive increase in muscle mass. Therefore, they use power loads, but are not zealous. Most often they work on the principle of increasing the number of repetitions or give preference to A in order to burn subcutaneous fat faster, they try to combine strength training with cardio training. And, of course, a lot of attention is paid to nutrition. As you can see, in order to master the fitness bikini, nutrition and training needs to be put first.
