What is body fitness: history and rules of the discipline, how competitions are held

History of development

Different federations hold competitions in fitness, bodybuilding and body fitness. They always involve a demonstration of the physical development of the body.

Why was there a need to separate body fitness into a separate area? The fact is that not all beautiful girls with sports training can adequately perform a free program in fitness competitions. After all, this requires gymnastic and acrobatic training, which cannot be obtained in the gym. At the same time, classic bodybuilding is also not suitable for everyone.

The solution was found in the formation of an alternative direction - body fitness. The main criteria for assessing female athletes: muscle symmetry, body proportionality, muscle tone. The basic difference from the principles of bodybuilding is that the main emphasis is removed from muscle size.

The discipline was introduced in 2002-2003. The first competitions were held in Russia in 2005.

Body fitness is suitable for women who do not want to perform a complex and often traumatic free program at fitness competitions. Building the extreme size muscles required for bodybuilding is also not for everyone. Body fitness competitions are a synthesis of these two areas.

What is body fitness

Performances in the free program are excluded here. In this regard, body fitness is simpler than classical fitness. Many participants who have an athletic, beautiful body do not have choreographic experience and cannot show a free program. But they want to compete and demonstrate the results of their training. Body fitness was created for such girls.

Simplified requirements attract participants of different ages. Most often, just training in the gym is enough for competitions. Let's look at the stages of preparation and the basic requirements for performances.

Stages of body fitness

In order for a girl to demonstrate an athletic physique at competitions, she goes through the following preparatory stages:

Muscle gain

The goal of body fitness is predominantly the V shape. To maintain the desired proportions, the emphasis is on developing the upper body; the hips do not play such an important role here. Large muscle volumes in any part of the body are not encouraged. For this, points may be deducted, or even not allowed to participate in competitions. The required proportions can take years to achieve. This is a sport for patient people who know how to concentrate on achieving results. You need to be prepared to study literature from biomechanics to anatomy, delve into the features of sports nutrition, and strictly follow the established regimen. The results of an athlete largely depend on the professionalism of the coach.

Preparation for competitions

After the athlete has acquired optimal volumes and reached the desired proportions, the next stage begins - drying. It starts two to three months before going on stage. The main task of this period is to achieve maximum relief. To achieve this, a low-carbohydrate diet and training methods to increase endurance are introduced. This leads to a decrease in subcutaneous fat and the removal of excess fluid. Thanks to the absence of fat, the real proportions of muscles and their quality begin to be clearly visible.

It is important not to overdo it in any of the stages: not to increase the muscle too much in the first stage and not to become too exhausted in the second. For both the first and second, the competition participants lose points. Excessive muscularity, as well as dryness, pushes athletes to last place. The goal of body fitness is to demonstrate the beautiful proportions of a healthy athletic body with a minimum amount of fat.

Body fitness competition

The rules provide for competitions in four height categories:

1. up to 158 cm;
2. up to 163 cm;
3. up to 168 cm;
4. above 168 cm.

According to the approved rules, participants are compared only with representatives of their category. In this case, the number of categories may be reduced depending on the number of competitors. In rare cases, one universal category is formed. The division of participants by height is introduced for the convenience of the judges.

Rounds in body fitness

What happens on stage during each round? Participants line up according to numbers. They are divided into two equal groups, each of which is located to the right and left of the center. It is left free to make comparisons. A group of athletes (no more than five) is sent to the center of the stage to perform similar 90-degree turns. Yes, and no gymnastic somersaults in the free program. In each round, assessment is carried out in isolation, without reference to other stages.

Qualifying round, bikini stage

The participants pose in black two-piece swimsuits made of simple opaque fabric. There are no frills, lacing, or designs. Bikinis cover half of the buttocks. Girls go on stage in black shoes with classic stiletto heels, the height of which does not exceed 127 mm. The thickness of the sole is not higher than 6.5 mm. The toes and heels of the shoes are closed. Jewelry is minimal: a wedding ring and stud earrings. Hair styling is permitted.

Second round, one-piece swimsuit stage

Athletes choose the fabric and texture of the swimsuit at their own discretion. The condition remains that the buttocks must be covered at least halfway. Participants choose their own jewelry and shoes. The image at this stage should be contrasting with the previous one.

Third round, bikini round again

The criteria are different from those in the first stage. Participants choose the material and texture of their swimsuit at will; thongs are prohibited. Shoes can be anything. The main thing is to follow the recommendations for the height of the sole and heel. Platform shoes are excluded at all three stages. In the third round, each of the athletes presents a new image and is assessed with a fresh look. Often participants even have time to change their hairstyle between rounds.

What judges evaluate at competitions

• Body proportions;
• Muscularity (how suitable it is for the participant);
• Muscle quality (tone, separation, volume);
• Ability to present yourself (costume, makeup, hairstyle, ability to move);
• Presentableness (charm, beauty, ability to hold your gaze).

Fitness Bikini Competition

Three categories

In 2011, the International Federation of Bodybuilding and Fitness opened a new category in the competition to assess the physical fitness of girls, namely, fitness bikini. It has become attractive to girls of any height, as it has three categories:

• up to and including 163 cm,
• up to and including 168 cm,
• over 168.

Initially, this nomination was invented to attract more people to this sport.

Two rounds

The competition contains only two rounds:

• Presentation. Girls show off their shape in different poses. Show your strengths. The poses are regulated by the federation.
• Comparison. Invite certain girls to the fore to highlight the advantages of each of them.

Competition rules

Such competitions have general rules:

• Girls wear a two-piece swimsuit with V-shaped swimming trunks; thongs are not allowed.
• Certain requirements for a swimsuit. Preference is given to one that is made to order according to individual parameters. Wide straps and belts are prohibited.
• Shoes must be open and have a heel of at least 8 centimeters (platform no more than 1 centimeter).
• The use of decorations is permitted.
• The performance should not be provocative or vulgar.

Criteria for evaluating participants

At fitness bikini competitions, judges evaluate several parameters:

• correct proportions;
• posture and skin quality;
• build;
• the ability to pose.

The girl should be pleasant-looking, moderately smiling, graceful, and have the right shape. In this category, the size of muscle fibers is not assessed, but there should be beautiful definition. Most of the girls participating in the competition have artificial breasts, as this improves the overall appearance of the physique and affects the number of points. The genetic characteristics of the participant play an important role.

At competitions, a small percentage of fat is valued, namely, 8%–10% of the total body weight, so a few months before the competition, girls begin “cutting”, reducing the amount of carbohydrates.

Nutrition and body fitness

Optimal physical activity and proper nutrition are the basic conditions for achieving results. To change your body, you need to choose the right menu and stick to it.

People who engage in body fitness are recommended to eat multiple meals. The daily diet can consist of 5-6 small single servings. It is better to exclude fast carbohydrates. Preference is given to balanced foods consisting of a certain set of carbohydrates, proteins and fats.

Creating a complete menu on your own is not easy. It is better to consult your trainer or nutrition expert. Mentoring and obtaining qualified knowledge is an important factor in body fitness. This applies to both nutrition and training. An experienced trainer will structure the training correctly and help you understand how to perform the exercises and their sequence. The same applies to nutrition, as an important stage on the path to improving the body.

Frequently Asked Questions

Can I also compete in other federations?

Tennis: Olga Yanchuk results, calendar
Yes! You can compete in any federation. You will NOT be banned, punished, or marked down if you compete in another federation. We believe you have the right to compete anywhere you like and support your passion to compete on any stage.

I am pro or “elite” in another federation, can I compete in the IFBB Pro League?

Yes but you have to give up your pro or “elite” status first.

Contact the IFBB Pro League office to rescind your status with the other organization and receive permission to compete in the IFBB Pro League. You will not be automatically granted IFBB Pro League PRO status, you will have to earn IFBB Pro League PRO status as this is typically a much higher level of competition than any other leagues. After all, it is the only path to the Mr. Olympia!

Do I need a visa to travel to Russia?

It depends on where you are a citizen. There are 34 counties that do not require a visa. You can view them here. Visa policies often change so be sure to check with your embassy to verify if a visa is required.

If you are American, YOU NEED A VISA. You must use a third party to set up your visa. It is a little unnerving the first time as you must send your passport to the Russia Embassy via the third party. We have used the website www.rushmytravelvisa.com with much success. Be sure to begin the process at least 45 days prior to travel to avoid extra fees.

Training methodology

Unlike fitness, body fitness places an emphasis on working with weights. The main goal of training is to increase muscle mass and definition. To avoid imbalances, it is important to follow the exercise technique. To prepare for competitions, it is better to involve a coach. He will prepare an individual program and monitor the development of correct proportions. The coach’s task is to monitor lagging muscles and select the optimal exercises for the individual constitution of the athlete. The principles of training can be understood primarily by trainers who have been working in the gym for a long time.

The process of gaining muscle mass is split training. Exercises are performed in 3-4 sets, 10-12 repetitions. During drying, the number of repetitions increases to 15-25 repetitions. At this stage, cardio is added to the training. But for everyone, the training program is purely individual.

Example of workouts for gaining mass by muscle group:

• 1st day - legs and deltoids;
• Day 2 - back and biceps;
• 3rd day - legs and deltoids;
• Day 4 - chest and triceps.

Another option is to train antagonist muscles, for example, by drying:

• 1st day - legs;
• 2nd day - back and chest;
• 3rd day - legs;
• Day 4 - biceps and triceps;
• Day 3 - deltas.

FBI COMPETITION CALENDAR

Calendar of the main competitions of the FBI - IFBB for
2019. Be careful, the calendar will be updated in more detail on the official website

Representatives of body fitness

Ekaterina Usmanova

The girl achieved serious results in body fitness and created the body of her dreams in just three years. Today Ekaterina is the owner of many titles, a coach, blogger and developer of a popular online training course.

Yana Kuznetsova

The girl’s competitive career began in 2016. Today she is a 17-time champion of international competitions, winner of numerous tournaments and an IFBB professional. Yana develops individual nutrition systems, training programs, and prepares athletes for competitions.

Anna Baykina

This stunning blonde's sports career began in rhythmic gymnastics. The girl began training in 2014 and three years later became the European Champion in fitness bikini, and the following year - the World Champion. Her athletic achievements at the age of 22 are amazing. Now Anya successfully trains girls to participate in competitions.

Elizaveta Mukminova

Perseverance in sports led the girl to victories in regional and international competitions. Elizaveta is not currently participating in competitions, but is teaching at her sports school, Mukminova Team.

Diana Volkova

The girl began her career in body fitness in 2012. She had difficulty gaining muscle mass due to her natural constitution. After two years of active training, the first victories appeared. Later, Diana received many awards in Russia and at international competitions. Her husband Danil Arsenyev helped Diana get into the world of sports. Today the couple conducts successful coaching activities, organizing marathons for body transformation.

How to start?

So where to start? How to get to competitions in the “fitness bikini” category?

Elizaveta Mukminova, twice the absolute champion of Russia in the fitness bikini category, says that her career began with a simple passion for fitness. She accumulated knowledge and began to apply it for her own development. Thus, I came to participate in the competition.

In order to achieve some results in sports and start competing in the fitness bikini category, the gym should become a part of your life. Every day you need to repeat the rules memorized in your head. Nutrition – training – recovery – proper care of your appearance.

In order to start participating in competitions, just find the contact information of your regional organization on the Internet and ask them for the date and place of the next tournament.

Workout

An integral part of the preparation of fitness bikini participants is training. Entire books could be devoted to this section. The bikini fitness professional devotes time to physical training 6 days a week. Each day is dedicated to specific muscle groups, one day is allocated for rest and recovery.

Start with regular circuit training. It is better to work with a trainer who will tell you the right training program and which muscle group to pay more attention to. He will monitor your exercises and correct them in time. Also, the coach will give you strength and will not allow your laziness to delay you on the path to your goal.

After the body has become accustomed to physical activity, you can switch to a split, which includes 3–4 strength training sessions per week plus cardio.

Constant nutrition monitoring

Girls need to stay in shape even outside of competitions, because it is very difficult to lose excess weight and maintain muscles.

Make up your diet; it should include 5 – 6 meals. Increase your intake of protein foods (sports nutrition is an excellent option), but you will have to reduce carbohydrates (flour, sweets, soda, juices, etc.). Count calories, keep diaries. Follow the regime!

Posing

Develop yourself, study such sections as the biochemistry of nutrition and muscle processes, gym terminology, all this will be useful to you on your way as an athlete. The main thing is to remember that the main skill of bikinists is posing. This skill is sometimes more difficult than the training itself. Therefore, you need to devote time to posing at least once a week. Professional athletes resort to the help of qualified specialists in this field, because this can significantly affect the outcome of the competition.

Supplements

It is also recommended to drink plenty of water and avoid anabolic steroids and other chemical additives. All you need is a standard set consisting of BCAA, vitamins and protein isolate.