Fitness bikini diet: rules, menu, benefits, contraindications. Rules and drying menu for the fitness bikini diet. Fitness bikini diet during the off-season

To be as fit as professional fitness trainers, it is important not only to exercise hard, but also to eat right. The special diet will be discussed in the article.

Many girls do bikini fitness. They are dry, not a drop of excess fat, round, toned butt, six-pack abs. What do girls eat? Every woman tries to lose a couple of kilograms by spring. How to do this so that the effect occurs as early as possible?

Today we will look at the fitness bikini diet. Fitness bikini nutrition is based on three pillars: the highest quality products possible, a lot of protein, vegetables, slow carbohydrates, all sweets and alcohol are excluded.

Pre-competition nutrition

1. So, we have begun preparations for the competition.
We estimate what percentage of excess fat we have in our body, and, based on this, we determine the duration of drying. Usually from 2 to 3 months. During this time we must put ourselves in order. 2. We can eat meat, fish, vegetables and some fruits and cereals. Our cereals are buckwheat and rice.

3. We can’t eat fatty or fried foods, it’s better to avoid sauces, ketchup is okay, but not much. Also in our diet there should be a lot of egg whites; we throw away the yolks.

4. We eat 40 grams of carbohydrates at a time. We also eat boiled beef or turkey. Chicken breast is also possible, even necessary. We can also have rabbit and seafood: shrimp, squid, salmon.

5. If we have a small weight - 50 - 55 kg, then we need to consume 1100 - 1300 calories per day. If 60 - 65 kg, then this is 1400-1500 calories. If we don’t lose weight, then we simply cut calories through carbohydrates.

6. We are not allowed to eat dairy products such as milk, sour cream and kefir during preparation. Low-fat cottage cheese is ok.

Low Carb Content

You should give preference to foods low in carbohydrates:

• 30 g of oatmeal with added sweetener and a little green apple;
• scrambled eggs from 4 chicken whites with spices;
• fresh vegetables and 25 g brown rice;
• boiled chicken breast - 150 g, seasoned with spices, apple salad, cabbage and lingonberries, with lemon juice;
• one green apple;
• baked fish - 150 g, with vegetables and spices;
• You can drink coffee and tea - without sugar.

Fitness diet recipes

In the process of burning fat, proper nutrition is an important element. A fitness diet involves intense physical activity and the body must have enough strength to perform the exercises. The recipes for dietary dishes are simple and preparation is not difficult for most women.

Protein omelet

To make an omelet, you can use whole eggs or just the whites. Milk can be replaced with vegetable broth or boiled water.

To prepare an omelet, beat 3 eggs and half a glass of milk with salt. The resulting mixture is placed in a greased form and placed on a steamer rack.

In steam mode, the dish is cooked for 20 minutes. After the specified time, the finished omelette is placed on a plate and supplemented with fresh herbs and vegetables if desired.

Boiled fish

Fish recipes usually involve baking, frying or salting fish. Fish boiled in salted water seems too bland and tasteless.

To enhance taste and appetite, add bay leaves, green or onions, carrots and herbs to the broth. Herring, mackerel, pink salmon, salmon, hake, pollock, etc. are suitable for cooking.

The carcass should be thoroughly cleaned and gutted, cut into portions. Place fish pieces into boiling water and cook until tender.

Cooking time depends on the type of fish. Mackerel and herring will be cooked in 7 minutes, salmon in 15, and hake pieces are cooked in 35 minutes.

Boiled or baked potatoes and steamed rice are served as a side dish. The dish should be supplemented with fresh vegetables and herbs.

The products allowed by such a sports diet for weight loss are varied in composition and methods of preparation. At the same time, you can consume a fairly large amount of calories - from 1400 to 1800; even the weak-willed can maintain such a range.

It is important to monitor the volume of portions; they should not be too large. In order to reduce the amount of food you eat at one time, you can replace your usual plates with others of a smaller size.

In addition, slow and thorough chewing gives good results, preventing overeating and promoting quality digestion. The most determined ones, having started to follow a fitness diet, can immediately reduce the usual portions of food by a third, in most cases, this will be its optimal amount.

Another important point is the quality of food. Products must be fresh, natural, without flavors, dyes or preservatives.

The fitness diet for girls and women is compiled according to the following principle: 4-3-2-1. Each number represents one of the product categories and the number of servings in that category.

This is a tougher option compared to the main one. The name of the method hints that even a girl with an athletic figure can benefit from subjecting herself to this diet before going out in public in a bikini.

The upper calorie threshold for the bikini diet is 1000 kcal per day, but its balance and variety of diet will allow you to adhere to these standards without difficulty. A mandatory component of the bikini diet is one and a half liters of water with lemon juice per day.

In addition, you can drink chamomile or green tea, or even a glass of wine, and satisfy your hunger with yogurt in between meals. At the same time, the bikini diet prohibits all other dairy products, confectionery, and fruits. Carbohydrates should be consumed separately from fats. The optimal duration of such a diet is no more than 2 weeks; you can lose 3-5 kilograms on it.

Day 1

• Breakfast: fried white of one egg, toast, coffee or tea without sugar.
• Lunch: green vegetable salad without dressing, boiled chicken breast, mineral water.
• Dinner: vegetables (excluding potatoes), boiled or steamed, green tea or juice.

Day 2

• Breakfast: toast and plum juice or tea.
• Lunch: tuna salad with vegetables, mineral water.
• Dinner: boiled turkey fillet, celery salad, juice.

Day 3

• Breakfast: toast, a few baked tomato slices, coffee or tea.
• Lunch: vegetables, raw or steamed, mineral water.
• Dinner: lean fish baked with zucchini, toast, juice.

Day 4

• Breakfast: fried white of one egg, toast, tea.
• Lunch: chicken breast salad with fresh vegetables, toast, mineral water.
• Dinner: steamed vegetables, juice.

Day 5

• Breakfast: blackcurrant juice, toast, tea.
• Lunch: mushroom or seafood salad with vegetables, mineral water.
• Dinner: steamed vegetables, juice.

Day 6

• Breakfast: fresh berries, toast, tea or coffee.
• Lunch: chicken breast salad with tomatoes, toast, mineral water.
• Dinner: lean fish, baked with tomatoes, juice.

Day 7

• Breakfast: toast, baked tomato, tea or coffee.
• Lunch: tuna salad with green vegetables, mineral water.
• Dinner: chicken breast baked with cauliflower, toast, juice.

A fitness diet for weight loss is the optimal solution for those who have decided to get rid of excess weight without harm to their health and are willing to spend several hours a week doing sports. And, in addition, you can use an express option - the “bikini diet”, it will allow you to dry out your body and make your muscles perfectly sculpted before going to the beach.

Bikini bodybuilding competition[edit | edit code]

Source Hardness #3

"-SHYORT POBERY..."

November 10, 2008. A joint decision of NPC and IFBB (USA) to introduce a new nomination (competition) BIKINI in 2009. What preceded this:

• The Flex Bikini Model Search competition, held by the online version of FLEX magazine since 2008. Publication of the results directly on the pages of the publication itself and genuine interest in this competition from both models and sponsors.

• Complaints, yes they are... Athletes often mention such a fact as their reluctance to compete in conditions where they have to compete hard with the help of strict “vitaminization”. Muscularity is not the main criterion for winning competitions.

• The desire of the NPC and IFBB management is to satisfy those types of women who would simply like to work as fitness models, devote enough time to training and be able to enjoy participating in competitions.

• There is an urgent need for, albeit partial, destruction of the so-called “BODYBUILDING” subculture in order to attract more sponsors and develop the topic of a truly healthy lifestyle and true female beauty.

Ankate tasibo to 23 m funche fa. (We were told this)"

When hearing the phrase “bikini competition”, voluntarily or involuntarily, the brain of any person is tuned to a wave of approximately the following content: the beach, the sun, a concert hall or just a huge open city stage, girls - competitors and spectators, confident that in order to achieve victory, the correct size of busts and the right butt. True, but still a stereotype.

Maybe she needs something? “What she needs, I’ll tell you later.”

Briefly about the errors. Contestants should not think:

1. That to win they should have nothing to do with dieting or going to the gym.
2. Girls will still need to show their muscles, but not at the level of competitive fitness and the “FIGURE” nomination (body fitness).
3. Winks and wags” and breast size are not the main characteristics for the winners in the category.

-Tsigel-tsigel, ah – love it! - Ay-lyu-lyu later.

Being in shape and being a damn beautiful and attractive woman are the main evaluation criteria.

Don't you have the same one, but with mother-of-pearl buttons? - Unfortunately no. - No? Will seek".

Briefly... RULES.

Why briefly, because the first competitions in this category were held on May 23, 2009, and until now the process is being searched and optimized.

1. Athletes can participate in only one category.
2. Participants compete in a two-piece swimsuit. Swimming trunks should be V-shaped. Belts and straps are not allowed. All swimsuits must be in “good taste”.
3. Participants must wear high heels.
4. Contestants may wear jewelry.

Presentation round.

The girls come out one by one in numerical order. Athletes go on stage to demonstrate their figure and personal preferences. The model’s “defile” consists of the following actions: walking from the center of the stage, stopping in a free frontal position facing the judges, a full turn and the same free rear position, then turning around again and moving to the edge of the stage.

Comparison Round

The participants are evaluated among themselves by a judge in front of the participants in the group of athletes at the request of the jury in the front and back positions.

The judges rank the contestants based on the following points:

The general balance of the girl: athletic form, appearance, including face, skin color and condition, balance of condition and general ideas about beauty,

Pants turn into... Elegant shorts. Sorry, a little technical problem..."

2008 Italy. COVER GIRL. On stage there are girls from bodybuilding but in heels. Problem! Although the winner was still a bikini model.

March 2009. PRO BIKINI LEAGUE “IFBB” was created. There is orphan, there is also offer. The entire year of 2009 was given to the NPC to form a special bikini division at the US amateur championships, while fitness, figure and bodybuilding professionals are not at all prohibited from automatically becoming bikini professionals. There is a first winner, 24-year-old Miami beauty Ali Sonoma.

April 2009. It was decided to hold Miss Bikini Olympia in 2010.

You are welcome to visit us in Kolyma! “No, it’s better if you come to us...”

April 18, 2010. 1st All-Russian competition “Miss Bikini” within the framework of the Open Championship and the Championship of the Central Federal District in Bodybuilding, Fitness and Body Fitness FBFR in the city of Lyubertsy. “The most curvaceous girl... in Russia.... Casting... Photo.." Chief judge Vyacheslav Kamensky, The regulations on the competition at first glance resemble selection for escort services for sponsors and authorities. But this is only at first glance. An invitation to the main pimp of Russia Listerman as the main expert is not required. Vyacheslav Kamensky was the first to catch the spirit of the times?!

A little to the side...

A word on behalf of and on behalf of... or... some conclusions:

• Our beloved federation “IFBB” continues to “multiply” nominations.
• Of course, with this approach to assessing the female body I in fitness and especially in figure, it is simply NECESSARY to find other bodies that do not shock the public and sponsors.
• It’s a pity if this will most likely not be very long again... (let’s remember why body fitness was introduced in 2002).
• Interesting... many people are interested... Yesterday “NPC”, today “IFBB”, which means that OUR (Russian) participation in the new bikini nomination is really just around the corner. Then the titles of Russian champions, the conferment of sports titles... Why not?

Our yards are not designed for festivities! -And for what??? - For aesthetics!

On October 16, 2010, within the framework of the Open Championship and the Moscow Championship in Bodybuilding, Fitness and Body Fitness - the competition “Miss Bikini - Beauty of Moscow 2010”. What do they have? More than 20 amateur championships in 2009 and 2010, the number of participants in the category is up to 100 people in all height categories. More than a dozen PRO tournaments. The transition of leading and nominated athletes in figure skating to BIKINI (Dina Al-Sabah, Davana Medina, Elena Abbou, Jessica Paxson and others).

“Our people don’t take a taxi to the bakery!” Evgeniy Isidorovich Koltun (Secretary General of the FBFR)

“Judging by some information, countries (Hungary, Czech Republic) are beginning to “move” bikini tournaments after the United States. A good thing and a beautiful sight with the right emphasis and organization. The problem is time to carry it out, the rules already exist. A decision is needed from the amateur part of the IFBB and things will go well.”

Vladimir Ivanovich Dubinin (President of the FBFR) and Yuri Fedorovich Smolyakov (Head Coach of the Russian national teams of the FBFR): “Here you don’t need to run ahead of the cart. There is a world amateur Federation “IFBB”, in October, during the World Championship in women’s categories, the issue of this new category for us will be considered. If appropriate decisions are made, we will unconditionally implement them. Self-activity never leads to constructiveness.”

PS IPO – Initial Public Offering (from the English InitialPublicOffering) – public sale of company shares, can be carried out either by placing an additional issue of shares through open subscription, or by public sale of shares of a significant issue... In our case, the sale of additional shares in person on behalf of and on behalf of all bodybuilding with the additional inscription BIKINI. The purchasers of these shares are you and me. “Founder’s profit”, in my subjective opinion, is obvious, increasing the liquidity of bodybuilding is also obvious. After such an IPO, bodybuilding becomes more public, bikini, as a kind of reporting on it, is clear and transparent. And God forbid that it turns out exactly like this... With a slight movement of the hand, bodybuilding is moving towards mass appeal... into elegance... and accessibility. Subculture? Maybe, but it’s more understandable to those who are not themselves representatives of such a culture.

Sample menu for one day for drying

First meal

• Coarse pasta 100 grams without oil.
• One whole egg
• 50 grams of green peas

Second meal

• One apple, medium 200 grams
• 50 grams of nuts

Third meal

• 100 grams of oatmeal with 250-350 ml low-fat milk.
• 2-3 loaves of bread

Fourth meal

• 100 grams of rice, polished rice
• Ketchup 10-15 grams
• 2 whole eggs

Fifth meal

• Vinaigrette 300 grams
• 1 banana

Total 2250 calories.

If you are gaining a lot of weight with this amount of calories, then cut back on your total calories. You can just remove a couple of eggs or cut the porridge in half. You can also increase your caloric intake a little if your goal is to gain a little or reach the desired weight mark.

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Morning from 8:00 to 9:00

• Turkey, fillet 200 grams
• Canned peas 100 grams
• Egg white 2 pcs.
• Low-fat cottage cheese 100 grams

From 11:00 to 12:00

• Snack. One medium apple 200 grams

From 13:00 to 14:00

• Chicken breast 200 grams
• 40 grams of buckwheat
• Asparagus 30-40 grams
• Egg white 2 pcs.

From 17:00 to 18:00

• Low-fat cottage cheese 150 grams
• Turkey, fillet 200 grams
• Asparagus 30-40 grams
• Egg white 2pcs

From 21:00 to 22:00

• Egg white 3 pcs.
• Low-fat cottage cheese 200 grams
• 40 grams polished rice
• 50 grams of peas

Total 1492 calories per day.

We drink as much water as we can. We consume at least 2 liters per day.

According to this diet, protein foods predominate on the menu:

• lean meats (excluding pork),
• white fish (mainly tilapia, containing an extremely low percentage of fat),
• eggs, as well as mostly green vegetables.

Yes, the list is small, but whatever you do to participate and win in this kind of event. Dairy products, as a rule, are present on the bikini girl’s table during this period, but in small quantities, and are excluded altogether a week before the competition.

Why? It is generally accepted that cottage cheese, whole cow's milk, kefir, fermented baked milk, etc. contribute to fluid retention in the body, which is undesirable for female athletes, because on stage they need to show work on their body.

During the preparation period, it is advisable to exclude the consumption of fast carbohydrates and give preference to complex ones. And the latter are best eaten in the first half of the day. The rest of the time, preference is given to protein products.

All this can negatively affect the functioning of the kidneys and the entire body as a whole. Therefore, all these experiments with the body must be carried out under the supervision of a specialist (there are often cases when, due to improper drying, girls experience prolonged amenorrhea, which in some cases threatens infertility).

An approximate menu for one day of drying looks like this:

• breakfast: oatmeal pancake with berry puree without sugar;
• snack: cereal bar;
• lunch: chicken breast balls, green vegetable salad, dressed with lemon juice;
• snack: protein shake;
• dinner: grilled tilapia, broccoli.

Standard meal