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What is fitness bikini?
Women’s bodybuilding competitions include a category called fitness bikini.
This category emerged in 2010 and brings together women with well-developed muscles who lead a healthy and active lifestyle. All athletes in this category exhibit a pronounced X-shaped figure, indicating equal proportions of the upper and lower parts of the body.
In this category, judges evaluate the combination of femininity with athleticism, gracefulness, harmony, and proportional body structure, photogenicity, skin tone, absence of cellulite, and the ability to present oneself.
The quality of the gluteal and deltoid muscles, as well as the abs, receives primary attention from the judges. In addition, the overall image, including the swimsuit, shoes, makeup, and hairstyle, is important.
Highly developed muscles and excessive dryness of the body are not welcomed in fitness bikini, as these features are more typical of classic bodybuilding. Participants are deducted points for such characteristics.
In essence, fitness bikini can be considered a sports beauty contest.
Why bodybuilding is considered a sport
Although speed or lifting capacity is not a factor in the competition, bodybuilding competitions meet several important criteria as an official sport.
Physical preparation is important in bodybuilding
Athletes who compete in bodybuilding tournaments need to regularly train and improve their physical abilities, as judges primarily focus on muscle development. The gym work directly impacts muscle development, so athletes must follow a training regimen to excel in their sport. Additionally, bodybuilding athletes must maintain a disciplined routine, eat properly, and lead a healthy lifestyle. Without proper training and preparation, competing in bodybuilding tournaments is not possible, even if an athlete has a naturally proportional and athletic figure. However, persistent and regular training can help mitigate natural shortcomings and enable athletes to compete on equal terms with others.
Bodybuilding has rules
Judges use specific evaluation criteria to determine the best performer in bodybuilding competitions, similar to figure skating and artistic gymnastics.
In advance, athletes are aware of these criteria and adjust their training accordingly to develop the physique that is most likely to lead to success in the competition.
Additionally, bodybuilding competitions include categories that segment athletes by weight and height, ensuring fair competition among athletes with similar physical attributes.
How fitness bikini competitions are organized
There are amateur and professional tournaments
Bodybuilding federations oversee all competitions. The oldest, most prestigious, and largest bodybuilding federation in the world is the International Fitness and Bodybuilding Federation (IFBB), which specializes in classic bodybuilding tournaments.
The National Physique Committee Pro League (NPC Pro League) is another large federation that emerged in the 1980s as a counterbalance to the IFBB, organizing amateur competitions. However, it now holds professional tournaments in all categories.
After athletes obtain a pro card, they can participate in professional competitions. During these competitions, athletes accumulate points to qualify for headline tournaments, such as Mr. Olympia.
Both amateurs and professionals can enter the popular and prestigious series of tournaments called the Arnold Classic.
Each federation has its own rules
Although they differ at the ideological level, this results in different posing and clothing requirements for athletes in practice. NPC welcomes swimsuits with triangular cups, while IFBB allows those with round ones.
Amateur competitions have subcategories
In NBC federation tournaments, subcategories are created in the fitness bikini category based on athletes’ height, age, and experience.
The “age” categories in NBC federation tournaments include juniors and masters. Athletes up to 23 years old are considered juniors. Masters can be further divided into categories such as female athletes over 35 and over 45 who compete separately. Additionally, there is a “novice” category, regular height categories, and an absolute category. The novice category generally includes those participating in competitions for the first season.
Women in height categories are divided based on their height, such as up to 164 cm, up to 170 cm, and over 170 cm. The winners of each height category then compete in the absolute category, where they are compared to each other on stage.
Athletes who have obtained pro cards do not compete in categories and instead compete in the absolute category..
What other categories exist
Apart from the fitness bikini category, there are other categories in bodybuilding competitions. The main selection criterion for these categories is based on the athlete’s anthropometric data. However, with the right effort and determination, athletes can successfully compete in categories for which they may not have had initial predisposition.
Fitness models
The fitness model category was introduced in 2015 and is designed for slender yet athletic female athletes. Judges evaluate body symmetry, skin condition, and muscle tone, with minimal subcutaneous fat being preferred. However, excessive muscularity is not well-received. Participants in this category appear on stage twice, once in an evening dress and then in a closed swimsuit.
Figure
The category is suitable for athletes with an athletic build and more pronounced muscle definition than in bikini. Judges evaluate proper body proportions and choreographic abilities.
Wellness
The next category is for women with a developed lower body, which may be due to genetics or training with a focus on legs. The judges evaluate the athlete’s muscle volume, which should be slightly larger than that of bikini competitors but not with a strongly pronounced relief. Proper proportions, image, and posing are also important.
Physique
This category requires athletes to have a highly developed and defined musculature, with a high level of dryness and an X-shaped body type similar to classic bodybuilding.
Classic women’s bodybuilding
This category emphasizes muscle mass and size, with less emphasis on definition and dryness compared to other categories. Women in this category typically have a larger and more muscular physique than in other categories. However, judges still look for a balanced and proportionate physique, and excessive muscularity that appears masculine is not favored.
How to prepare for fitness bikini competitions
Athletes spend at least six months preparing for their ten-minute performance on stage. The preparation process for competitions mainly involves proper nutrition and workouts. However, there are several stages that follow one after another or occur in parallel until the athlete steps onto the stage.
Muscle building
To prepare for a competition, athletes must first focus on building muscle mass, which is achieved through proper nutrition and weight training in the gym. This stage is crucial for performing well in the tournament.
Cutting
The second stage of preparation begins shortly before the tournament, after the athlete has gained the necessary muscle mass. During this stage, called cutting, the athlete focuses on getting rid of body fat and excess fluids to give their muscles and overall figure a more defined and attractive shape. Experienced athletes who regularly compete often repeat the muscle building and cutting cycle twice a year.
Workouts
During both muscle building and cutting, athletes will need to maintain a regular workout routine, which can sometimes require training multiple times a day. An experienced coach will guide the athlete in developing an individualized workout plan that must be followed consistently throughout the entire preparation period. The workout plan must be balanced to ensure all muscle groups are evenly developed, creating a proportional figure. As the preparation progresses, the coach will be able to identify any “lagging” muscles that may require additional training.
Following a schedule
Athletes must also maintain a high level of discipline during their preparation period. Success is highly dependent on following the workout plan and adhering to the instructions and recommendations of the coach. Adequate sleep is also crucial, as the body requires proper rest to recover from intense training sessions.
How to Eat During Training
To demonstrate the quality of the body during competitions, athletes must showcase their muscle mass, which requires proper nutrition during training. This means eating in a way that promotes muscle growth while reducing body fat. The process of achieving the ideal competitive figure involves three main steps.
First, athletes must build muscle through weight training and a balanced workout plan. This requires discipline and following the instructions of an experienced coach. The coach may also identify areas that require additional training to achieve a proportional figure.
Second, athletes must undergo cutting, which involves reducing body fat and excess fluids to give the muscles a more attractive shape. This stage requires a strict diet and may involve additional cardio exercises.
Finally, discipline is crucial throughout the entire preparation period. Athletes must adhere to the workout plan and follow the instructions and recommendations of the coach. Good quality sleep is also essential for proper muscle recovery.
Determine how many calories you burn in a day
To determine the number of calories required for training, athletes use specialized calculators on the internet or fitness apps on their smartphones. Alternatively, they can use a heart rate monitor, which tracks their heart rate at rest and calculates the number of calories they burn each day without physical activity, providing a more accurate estimate.
Calculate the norm of calories, as well as proteins, fats, and carbohydrates
Assuming your daily energy expenditure is 2000 calories, your body burns this amount while sleeping, eating, working, and sitting. Consuming precisely 2000 calories will maintain your current weight without any weight gain or loss.
In order to gain weight, a person needs to consume more calories than they expend, but the goal of bodybuilding is to gain maximum muscle mass while avoiding fat gain. This is a complex process that requires attention to nutrition and training.
To properly fuel your body during preparation, it is important to determine your daily caloric needs. You can use a specialized calculator on the internet or fitness apps on your smartphone to calculate your daily caloric needs. A heart rate monitor can also be used to track your heart rate at rest and determine how many calories you burn in a day without physical exercise.
Let’s assume that your daily caloric expenditure is 2000 calories – this is the amount of calories your body burns while sleeping, eating, working, and sitting in a chair. Consuming exactly 2000 calories will maintain your current weight.
When bodybuilding, the goal is to gain maximum muscle mass while minimizing fat gain. Consuming excess calories will result in fat gain rather than muscle gain. Therefore, it is crucial to consume a diet that is high in protein, low in carbohydrates, and moderate in healthy fats. This will provide your body with the necessary nutrients to build muscle while minimizing fat gain.
There are three main steps to achieve the ideal competitive figure: building muscle, cutting body fat, and maintaining the desired physique through proper nutrition and exercise. By following these steps, you can achieve the muscular and toned physique necessary for success in bodybuilding competitions.
To determine daily calorie expenditure, individuals can use specialized calculators on the internet, fitness apps on smartphones, or fitness trackers. Using a heart rate monitor is the most reliable option, as it accurately tracks resting heart rate and determines daily calorie expenditure without physical activity.
After determining daily calorie expenditure, the next step is to calculate the required amount of protein, fats, and carbohydrates for the body. For example, if the daily calorie expenditure is 2000 calories, consuming exactly 2000 calories will maintain current weight without weight loss or gain.
To gain weight, a person needs to consume more calories than they spend, but in bodybuilding, the goal is to gain muscle mass, not fat. To achieve high-quality mass, it is essential to focus on protein while also paying attention to carbohydrates and fats. For instance, suppose an individual weighs 50 kg and spends 2000 calories per day to maintain their activity level. On training days, they burn 250 extra calories and work out three times a week.
(2000 x 7 + 250 x 3) / 7 = 2107 calories – this is how much you need to eat per day to not lose weight with three workouts per week.
To gain weight, you need to eat more. Let’s say you and your trainer have decided that you will eat 2500 calories per day. Now you need to turn these calories into protein, fats, and carbohydrates.
So:
- 1 gram of protein = 4 calories;
- 1 gram of carbohydrates = 4 calories;
- 1 gram of fat = 9 calories.
Usually, it is recommended to eat no less than 2 grams of protein per 1 kg of weight. If you weigh 50 kg, then your norm will be 100 grams of protein. Girls are not recommended to reduce fats below 1 gram per 1 kg of weight – the norm will be 50 grams of fat. And everything else is carbohydrates.
- 100 grams of protein = 400 calories
- 50 grams of fat = 450 calories
- 2500 calories – 400 calories – 450 calories = 1650 calories
- 1650 calories / 4 = 412 grams of carbohydrates
So, the norm for gaining mass is 2500 calories, which will consist of 100 grams of protein, 50 grams of fat, and 412 grams of carbohydrates.
Based on your macronutrient ratios, you will have to create a menu.
To prevent constant hunger and to maintain energy for heavy weight workouts, it is recommended to consume complex carbohydrates such as buckwheat, rice, bulgur, and pasta made from hard wheat varieties. Avoiding carbohydrates from sources like chocolate bars is crucial, as it may lead to feeling hungry and an unsatisfactory physical appearance during both the off-season and cutting phases.
Complex carbohydrates, such as buckwheat, rice, bulgur, and pasta made from hard wheat varieties, are better options for sustained energy during heavy physical exercise compared to simple carbohydrates like glucose. Consuming sweet snacks like chocolates during workouts does not provide any benefits.
Choosing meat for bodybuilding can depend on personal preference. However, many athletes opt for chicken breast and turkey because they have an ideal balance of protein and fat.
To gain high-quality mass, the recommended calorie intake is around 2500 kcal. This should include 100 g of protein, 50 g of fat, and 412 g of complex carbohydrates.
It’s important to keep in mind that everyone’s body is different and may respond differently to various ratios of macronutrients. That’s why it’s crucial to work with a coach or doctor to determine the optimal ratio for your specific goals and body type. It’s also important to track your diet and make adjustments as needed based on how your body responds. Additionally, factors such as food allergies or intolerances, digestive issues, and medical conditions should also be taken into consideration when creating a nutrition plan for bodybuilding.
When it comes to protein sources, athletes often prefer chicken breast and turkey due to their optimal combination of protein and fat. However, you can also include other protein sources such as lean beef, fish, eggs, and low-fat dairy products. Don’t forget to include healthy fats in your diet such as nuts, seeds, avocado, and olive oil. These fats are essential for maintaining hormonal balance and supporting overall health.
It’s also essential to eat regularly throughout the day to provide your body with a constant source of nutrients. Plan your meals ahead of time, and try to eat every 2-3 hours. Don’t skip breakfast, and make sure to eat a pre-workout meal to fuel your workouts. Additionally, consider using supplements such as protein powders, creatine, and BCAAs to support your muscle growth and recovery.
Remember, nutrition is a crucial aspect of bodybuilding, and your diet should be tailored to your specific needs and goals. Work with your coach or a registered dietitian to create a personalized nutrition plan that works for you.
It’s important to note that consuming excessive amounts of protein can cause stomach and kidney problems, so it’s recommended to drink plenty of water when following a high protein diet. It’s normal to feel thirsty when consuming high amounts of protein, but it’s best not to force yourself to drink more water than you feel comfortable with.
When counting your calories and macronutrients, it’s important to use a consistent method and weigh your food raw, as the macronutrient ratio can change during cooking. You can choose to use a calculator, notebook, or app such as FatSecret to track your intake. Kitchen scales are also essential for accurate measurements.
To achieve your desired results, it’s crucial to create a meal plan based on your macronutrient ratio and stick to it. Opting for complex carbohydrates like buckwheat, rice, bulgur, and pasta made from hard wheat varieties will provide you with sustained energy for heavy workouts. Avoiding sugary snacks and sticking to lean protein sources like chicken breast and turkey can help optimize your results.
Cooking your own food gives you more control over your macronutrient ratios and calorie intake. When cooking, it’s important to use kitchen scales to weigh your ingredients, especially protein sources like meat and grains like rice or pasta. Remember to weigh the ingredients raw, as cooking can change their weight and macronutrient ratios.
It’s also important to choose your ingredients carefully. Focus on complex carbohydrates like brown rice, quinoa, and whole wheat pasta, and lean protein sources like chicken breast, turkey, and fish. Vegetables are also an essential part of any balanced diet, so try to include a variety of colors and types.
Finally, don’t forget to drink plenty of water, especially if you consume a lot of protein. Staying hydrated can help prevent stomach and kidney problems.
How to train for fitness bikini competitions
Fitness bikini competitions involve two key components: gym training and posing. While the focus is often on the gym aspect, it’s important to remember that posing is also crucial. In fact, after your first competition, you’ll likely realize that knowing how to showcase your physique correctly is just as important as having a great body.
It’s a good idea to start practicing posing during the middle of the mass gaining phase. If you don’t have any dance experience, this timeframe will give you enough time to become comfortable and confident on stage. By dedicating time to both gym training and posing, you’ll give yourself the best chance of success in fitness bikini competitions.
Strength training in the gym
To prepare for a fitness bikini competition, it’s essential to have a consistent gym routine. You should aim to visit the gym at least three times a week, but as the competition approaches, you may need to increase your gym visits to seven times a week or even twice a day. It’s best to choose a gym that is conveniently located near your home or workplace.
During the mass gaining phase, strength training is crucial, and you should gradually increase the weights used for each exercise. As you transition to the weight loss phase, the weight you lift will decrease, but the number of reps and sets will increase to help you burn fat and maintain muscle mass.
Cardio workouts
The frequency and duration of cardio workouts will vary based on individual factors. During the mass gaining phase, cardio workouts are typically kept to a minimum, with just a few minutes of walking on the treadmill being sufficient. However, during the weight loss phase, more emphasis is placed on cardio, with low-intensity, steady-state running being a popular choice for athletes looking to burn fat.
Posing
Yes, posing is a crucial part of bikini fitness competitions, and it takes practice and preparation to perfect it. It’s essential to work with a coach who can help you develop a posing routine that showcases your physique in the most flattering way possible.
Your coach can also give you feedback on your posing technique, help you identify your strengths and weaknesses, and guide you on how to improve your overall presentation. It’s important to practice your posing regularly, so you feel confident and comfortable on stage.
Additionally, it’s essential to pay attention to your body language and facial expressions while posing. You want to appear confident, relaxed, and happy to be on stage. A positive attitude and a smile can go a long way in making a good impression on the judges.
In summary
- Fitness bikini is one of the categories in women’s bodybuilding competitions. Girls with developed musculature but without obvious volume and relief participate. Judges evaluate the appearance of the athletes.
- There are amateur and professional competitions. To become a professional and receive the so-called pro-card, one must first win at an amateur tournament and national qualifying competitions.
- Preparation for competitions lasts at least six months and consists of gaining mass, cardio and strength training, learning posing, and body drying. This cycle is the same for both novice and experienced athletes.
- During preparation, it is necessary to eat correctly to build muscle mass. The meal plan and menu can be created independently, but it is better to follow the coach’s instructions.
- To prepare, you will need to frequently go to the gym – at least three times a week. And also perform cardio exercises – walk on the treadmill, run, or pedal on a stationary bike.
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