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How to properly cut for fitness bikini?
Author: Tkachenko Sergey - Master of sport in bodybuilding. All articles by the author ➤
Hello! I decided to write this article because the topic of fitness bikini is quite relevant, and more and more women and girls want to engage in this challenging sport. I write for your general knowledge about the principles of preparation and what is needed for this, as there is a lot of information on the internet, but not much of it is useful. I hope to help you figure everything out, and you can prepare without harm to yourself and stay informed about what, how, and why. So, let’s get started. Pre-Competition Nutrition1. So, we have started preparing for the competition. We assess what percentage of excess fat we have in our body, and based on that, we determine the duration of the drying process. Usually from 2 to 3 months. During this time, we need to get ourselves in shape. 2. We can eat meat, fish, vegetables, and a little fruit and grains. Our grains are buckwheat and rice. 3. We should not eat fatty foods, fried items, and it’s better to avoid sauces; ketchup is okay, but just a little. Our diet should include plenty of egg whites; we discard the yolks. 4. We eat carbohydrates in 40-gram servings. We also consume boiled beef or turkey. Chicken breast is also acceptable; in fact, it’s necessary. We can also have rabbit and seafood: shrimp, squid, salmon. 5. If our weight is small – 50 - 55 kg, then we need to consume 1100 - 1300 calories per day. If it’s 60 – 65 kg, then it’s 1400-1500 calories. If our weight isn’t dropping, we simply reduce calorie intake through carbohydrates. 6. We should not eat dairy products during preparation, such as milk, sour cream, and kefir. Low-fat cottage cheese is allowed. Sample Menu for One Day During DryingMorning from 8:00 to 9:00
From 11:00 to 12:00
From 13:00 to 14:00
From 17:00 to 18:00
From 21:00 to 22:00
Drink as much water as you can. We consume a minimum of 2 liters per day. Weigh all products in their dry form, and then prepare the amount specified. You can cook for the entire day or for a couple of days to avoid cooking around the clock. For example, boil the breasts whole and then cut as much as you need. You can also boil about 10-15 eggs at once; they won’t spoil in the fridge. How to Train1. The training process for preparation is not much different from the general rules; it’s also not difficult. The most important thing for us during preparation is cardio and the number of repetitions. We should train in a way that we do not become too massive, as fitness bikini evaluates a feminine figure. 2. In our training, we need to focus more on the thighs, glutes, and shoulders. The abs are a given. 3. We should not develop the quadriceps, as bulky legs are not needed. However, there should be definition in the figure so that the glutes are separated from the hamstring. 4. Don’t pay too much attention to the back. Of course, you can train it, but without fanaticism. We do not need a wide back. 5. The most important point is to avoid muscle separation (this is when the division of fibers is visible). But we need muscle groups to be visually distinct from one another. 6. To avoid becoming bulky, we should also not lift heavy weights. Therefore, we work with lighter weights and focus on the number of repetitions. Sports Supplements1. For women, L-carnitine is the best option, as this product does not have side effects. It can be purchased both in sports nutrition stores and pharmacies. This fat burner will help us achieve the desired results and maximize fat loss. Below, I will provide links to this product, how it works, and which one is best to take. 2. Glutamine. Glutamine will help our ligaments and muscles withstand the loads during intense training. It should be taken at 5-10 grams per day. 3. BCAAs. BCAAs will prevent catabolism and will not allow the body to destroy our muscles. Take 10-15 grams per serving. Consume them immediately after waking up on an empty stomach before training, during training, and after. 4. You can also use vitamin and mineral supplements. How to Get Rid of Excess WaterThere are two options for getting rid of excess water:
If we use a diuretic, we will lose water in a few days. Take 2-3 diuretic tablets a day and reduce the amount of fluid consumed. The night before the competition, completely stop drinking water and do not drink until the end of the competition. After that, we can drink again; we perform this procedure before each competition. You can also lose excess water without a diuretic by simply stopping drinking water a couple of days before the competition. Before you start to cut water, start drinking bottled baby water 10 days prior. It contains minimal minerals and will help us better lose water. Forget about distilled water, as it is harmful to the body. What You Will Need for the Performance
The swimsuit usually costs around $43-50. Makeup ranges from $35 to $40, and shoes start at $20. Baby oil is necessary to give our body shine. The oil is applied with a glove or roller after we have applied the makeup. You can also have a swimsuit custom-made, which can be very cost-effective. For the performance, the best makeup to use is Jan Tana. This makeup is sold almost everywhere. Apply the makeup in several layers; it depends on how dark the color you need is. If you want it lighter, apply about 1-2 layers. For darker, 2-3 layers. Before applying, make sure to exfoliate the skin with a scrub about 1-2 days in advance so that the makeup applies better. It's best to spread the makeup with a small foam roller; it uses less product and applies better than with a glove. While applying, be careful not to stain the swimsuit. SIMILAR ARTICLES
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