Building a bikini body in the best way does take a different approach than traditional training techniques. In this blog I am going to give #3 tips you can do right now to help transform your body.
When clients join our personal training service, some ladies often have goals to build a bikini body. There are certain details you need to respect to really get the best out of your bikini transformation. We have helped a lot of ladies build a confident bikini ready physique, even if they don't want to compete.
1. Strength training is key to building a bikini body... but make sure you are doing the correct exercises.
A bikini physique involves a particular balance, proportioning symmetry. Just doing the standard body building kind of training won't cut it. Spending hours on a treadmill or bootcamps also won't be the best way...
What I have found to be the best approach is a tailored made strength workout program that is tailored to your physique. The plan is to create a balanced X frame. Focusing on the deals, small waist, glutes, back and balance in the lower body.
Your exercise selection should be based around decisions to help 'sculpt' your bikini physique. Utlitizing exercises to help grow body parts you need and maybe putting less volume on ones you don't need.
Aim to improve each session with more reps or weight. Have a plan... I don't recommend to do random workouts all the time as this won't be the best way to obtain this type of physique.
Some of my favourite exercises are hip thrusts, glute kickbacks, lateral raises and pull downs.
2. Have a tailored nutrition plan to get a smaller waist
Strength training will help sculpt the bikini physique. Your nutrition is going to help drop that body fat to showcase it. There are certain ratios between the waist/glutes/shoulders to help create that hourglass shape.
I would recommend to have a nutrition plan that firstly starts with setting up your protein target. This will help retain/build your lean tissue to help shape your bikini body.
I like to use a range of 1.6-3g per of protein per body weight. When in a deficit and chasing fat loss, more on the high end of that range due to the reasoning of the higher potential of going catabolic.
Macro tracking or a meal plan can be great tools. As long as you are consistent. Review your nutrition plan every 1-2 weeks. Make sure you are tracking some progress markers such as body tape, scale weight, photos. You will base changes of your nutrition plan on the rate of progress of these markers! I'll cover these below.
Carbs will help fuel your workouts, help recovery and lean body mass levels. Healthy fats will also aid a few details including hormone health and digestion. Everyone has a different carbohydrate threshold. Your carb/fat ratio will be dependant on what works best for you.
3. Bikini measurements and rate of progress
This one is powerful! Here are some averages I have found working with many ladies achieving amazing bikini physique over the years:
Scale weight average: 0.5-1% loss weekly
Body fat: 0.5-1% loss weekly
Below are some body tape targets:
These measurements will help your decisions with nutrition and training. They will also help manage expectations and progress targets.
Please keep in mind, menstrual cycle can throw these out for a week or a short time. That's normal. The goal is to have some markers and see them improve as averages over time.
Combine these three tips to help take your bikini body to the next level!
At Mind Performance Health our personal training team is equipped to help you achieve the best health and fitness results possible. Some clients wish for a 'head turning' 6 pack transformation. Other clients want lifestyle improvements that include vitality, body fat loss, strength and confidence. Either way we are passionate to help you achieve your desired outcomes.
Our exclusive personal training studio is located at: 8/591 Withers Road, Rouse Hill NSW Australia.
Our services are both offered online or face to face at our personal training studio.
Eat For Performance. Train Hard.
CEO & Founder of Mind Performance Health
When I first started personal training in 2016 my mission was simple. Create the best personal training service for clients looking to achieve the best and...
If you value fast results with your health and fitness goals, your workouts matters. Below I have some tips to help fast track and maximise your workouts
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