Whether you want to get in shape for summer or for stage, rock hard abs and tight glutes are at the top of every woman’s personal wish list. The National Physique Committee brand new woman's division that is quickly becoming one of the hottest categories on the fitness scene.
The Bikini Division is a fantastic mix of athletics and modeling, hard toned bodies with both a touch of muscle and a large dose of attitude.
Women that excel in Bikini, pay close attention to the details, work hard on both their training and diet and have the stage presence and confidence of an LA movie star.
If you have dreamed of stepping on stage in the past, but lacked the muscularity to be successful in Figure, Bikini could be a great choice. I foresee Bikini becoming more and more popular in the coming years. And why not! We all want to look and feel great in a bathing suit.
Over the last year, I have worked with many women that are either preparing for Bikini shows or want to have that Bikini body look. Rachel Fazzalaro and Jill Taylor are two of those women that have gone from good to amazing, stage ready FitBodies. Both initially came to me with plans to compete in Figure, but after analyzing their physiques and talking at length about their goals, I recommended that the Bikini Division was a better match for them. Both women have incredible potential and have worked very hard to sculpt and tone their bodies. They each have a pleasing amount of muscle, but their overall genetic size and structure is a better match for Bikini. They also have a look that mixes girl next door with fitness model.
With Jill and Rachel, I structured their training, cardio, diet and supplement plans to work for their individual bodies. For Rachel, it was important that she gain muscle to round out her naturally thin physique and give her more curves. In 5 months of training, Rachel has transformed her body dropping her body-fat from 23% to 14% (9 percent drop!), losing 10 pounds of fat while gaining 8 pounds of muscle. On her frame, this has made an incredible difference. Jill began her contest prep in a very good place. She has always trained and ate clean to start so I knew with some fine tuning of her already good habits, she could make the changes that would put her at the top of any Bikini class. In 3 months, Jill dropped from 16% body-fat to 11% (a 5 percent drop!), losing 7 pounds of fat while gaining 4 pounds of muscle.
So what does it take to get a great Bikini body? The answer is a plan that incorporates weight training, plyometrics, body weight exercises, cardio, a great diet and the best supplements. I developed this TOTAL Bikini Competitors Program to take help you achieve your dream Bikini FitBody and help you make the leap to stage.
Here are the rules:
You have to put in the work. Very few women are genetically gifted enough to step on stage without working their tails off in the gym first. Resistance training is the most important activity for reshaping your body. Not only does it tone your body, it plays a very important role in promoting fat loss because of the metabolic properties of muscle tissue.
Some indispensable do’s and don’ts:
1. Keep a workout journal. It can be a spiral notebook or as fancy as you like. Keep track of every training and cardio session, all of your meals and your supplements. Use the star method to track your progress with weights. Every time you use a heavier weight than before on a set, get more reps with a particular weight, or complete a series of sets in less time give yourself a star in your journal. My FitBody Workout Journal is a very detailed logbook that I have put together specifically for competitors.
3. Make sure each exercise is working the correct area. Use a full range of motion on each exercise and choose, slow, concentrated reps over fast, half done reps.
Where to begin:
You can’t move forward until you know where you are. I start every competitors program by asking for beginning measurements and photos that show her current conditioning. These do not have to be fancy, but you need to first know your strengths and weaknesses. Take photos in a bathing suit from the front and the back then examine the photos comparing yourself with top Bikini athletes. Do you need to gain muscle? Lose body-fat? Tone your abs, glutes, arms? Are you starting in a good place and just need some polishing or will reaching your goals take more time and effort? Each woman needs a different amount of time to achieve her dream body. This will not happen over night for 95% of us. Be realistic, but also positive. While it may be hard to take photos and to objectively critique your physique, we all start somewhere and knowing where we are starting allows us to celebrate our coming successes.
Your weight training routine is structured as a three-day split routine where you will be training each muscle group once per week. You’ll alternate between a 45 minute weight training routine one day and a 30 minute cardio session the next. You can adjust the days as necessary but you must get in 3 resistance training and at least 3 cardio sessions per week.
Weight training routine
Day 1: Shoulders / Biceps / Triceps
Day 2: Cardio (Treadmill Intervals)
Day 3: Quadriceps / Glutes / Hamstrings / Calves
Day 4: Cardio (Stationary Bike Intervals)
Day 5: Back / Chest / Abdominals
Day 6: Cardio (Stair Climber or Elliptical)
Perform all exercises as a circuit, resting 1-2 mins between each circuit. Keep up a good pace during your workout. Perform a set, stretch the target muscle group, and then go right to your next set: lift – stretch – lift – stretch. This should be a fast pace, high intensity workout that challenges your muscles and your cardio vascular system.
In order to become your best *you*, you’ll have to train beyond your comfort zone. Once you become accustomed to the prescribed exercises, you’ll pick a weight that is heavy enough so that the last few repetitions are very difficult (nearly impossible) to finish. This is how you will get the fullest benefit in both tone and fat loss from your training. With a little experimentation you’ll soon have a good idea of exactly how much weight you need to use for each exercise.
Once you achieve "baseline" weights for your workouts keep progressing in one or more of the following areas each time you workout:
» Amount of resistance or weight used for a particular set.
» Number of reps performed with a particular weight.
» duce the amount of rest time between circuits.
» Train harder go for the burn.
Bikini Athlete Training – Program
Day One: Shoulders, Biceps, Triceps
Circuit One: Do one set of an exercise, stretch, then move immediately to the next exercise. Complete one set of each exercise in the Circuit before resting 1-2 mins and then repeating. Repeat the Circuit 2-3 times before moving to the next Circuit. To ensure proper performance of each exercise be sure to view the workout video on my website, julielohre.com. You’ll see Rachel and Jill as they go through this exact workout.
Day One: Shoulders, Biceps, Triceps
DB Shoulder Press
DB Curls standing on BOSU
DB Triceps Extension
DB Delt Skier Kickbacks
Cardio: Minutes (1 min of moderate pace, followed by 3 intervals – 45 seconds hard/high intensity then 15 seconds recovery