Fitness and Diet Tips for Micro Bikini Competitors

by Competition Suit shop Competition Suit Shop

Let’s talk about the two most important topics in a Bikini Competition: Fitness and Diet! You can’t perfect one without the other. If you’re looking for some concrete information on this. Well, you’re in luck because this blog will give you all the necessary information you’ll need to prep for your Bikini Competition.

There’s a lot of information out there and it’s always hard to know which ones are true and which could be misleading. And what’s harder is sticking to your diet and fitness plan. It truly does take a lot of dedication, motivation, hard work and all that you’ve got, not just physically but mentally and emotionally.

Bikini Competition will change your world upside down, challenging every aspect of your life. I’m not trying to get you scared but you really have to want this. It is months of dedication for a few minutes on stage, a few rewarding minutes, I must say! 

Diet: What is the purpose of a Diet Plan?

It is basically a plan for a period of 12 to 14 weeks (depending on the amount of weight you’ll need to lose) to help you reduce body fat while preserving lean muscle mass. This plan involves eating clean, healthy fats, complex carbohydrates, lean protein, proper hydration and of course vitamins and minerals.

Here’s an example of the foods you’ll need to invest in for various stages of your contest prep.

●      Week 1-4: Protein from chicken breast and cottage cheese; fats from avocados, olive oil, nuts, and seeds; carbs from oatmeal; vitamins and minerals from green vegetables, fruit, and supplements.

●      Week 5-8: Protein from fish, eggs, and whey protein; fats from olive oil, nuts, and seeds; carbs from quinoa; vitamins and minerals from green vegetables, fruit, and supplements.

●      Week 9-12: Protein from fish, eggs, and whey protein; fats from olive oil and nuts; carbs from sweet potatoes; vitamins and minerals from green vegetables, fruit, and supplements.

During peak week (7 days out), you will manipulate the levels of carbohydrates, sodium, and fluid intake to achieve the desired ultra-cut and super-lean look, perfectly timed for your moment in the spotlight.

It's important to note that the specifics of a diet can vary depending on an individual's body type, metabolism, and goals. Therefore, it is very important to consult your coach before you decide on a diet plan. However, here are some general guidelines that many bikini competitors may follow.   

Consult a Coach: Someone who is experienced in this field will help you with your diet plan and training plan and measure your progress accordingly.

Track your progress: Do weekly check-ins with your coach to see if you’re going in the right direction or if any adjustments need to be made to either your diet plan or training.

Track your meals: Keep track of everything you eat, including water intake! Every single thing that goes into your mouth, literally

Meal Prep: This is a real thing. It helps make life so much easier. It will also help keep you on the right track. Imagine you’re in a hurry and don’t have time to make yourself a clean meal and are starting to get hungry, it's fairly easy to make the wrong choice at this point. Meal prep will help you avoid those unnecessary mistakes and guilt.

Meal Frequency: Many competitors will eat smaller, balanced meals throughout the day, typically around 5-6 meals. This helps maintain stable blood sugar levels and control appetite.

Caloric Deficit and hormonal balance: To lose body fat and achieve a lean physique, bikini competitors will need to maintain a caloric deficit. Being in a calorie deficit means to take in less than you burn/spend. The exact caloric intake will vary from person to person and should be determined based on factors like age, weight, height, and training program.

Track your macros: A good starting point for most women is using a basic guideline to consume meals that are 40% complex carbohydrates, 30% lean protein and 30% healthy fats. Protein is essential for muscle preservation and repairing muscle tissue, whereas carbohydrates provide energy for workouts and fats support overall health.

Supplements: These are some of the supplements that Bikini Competitors take:

           1) Vitamin C.

          2) BCAA’s.

          3) Alpha Lipoic Acid.

          4) Fish Oil.

          5) Selenium.

Your fitness routine will need to go hand in hand with your Diet plan and it should cater to your needs and body type. Not everyone will have the same needs and body type so make sure to design your training program specifically for YOU! You’ll need a plan that focuses on different muscle groups each day.

If you carry more weight/muscles in your upper body, you’ll want to do cardio and circuit training to cut down those areas instead of training heavy. Whereas, if you need to add to certain areas, you’d want to use heavier weights. Have a coach set your daily workout plans to cater to your stage goals.

As much as it's important to watch what you eat and set your workout plans, it is also important to get enough rest. Make sure you are stretching to main flexibility and mobility.

Now that you have an overview of the Diet and Fitness Tips for a Bikini Competition, remember to approach your competition prep with utmost discipline and dedication! 

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Created on Nov 3rd 2023 11:30. Viewed 324 times.

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