At the Mind Performance Health personal training gym one question we receive from clients is "How do I build a bikini body?"
We have the experience training physique competitors in the Bikini class and also helping clients that aren't competing create a summer, bikini body ready for the season.
In this blog I will cover some of the areas of your nutrition, training and markers that you will need to pay attention to - so that you can maximise your own bikini body!
Sounds simple enough..... though to be honest not many know the precise details of what to focus on with their physique to help build the best bikini physique
Just training, doing a group class and not having a proper plan won't be enough IF your focus is on creating the best bikini physique. When it comes to the bikini physique, here are a few takeaways:
These are some of the main details that you can focus on with the goal of improvement. For some, you may need to focus on one area more than another. Though you will need to keep all in mind when developing your own individualised plan.
You need to know where you are starting from and also how you are travelling towards your bikini body outcome. I would reccomend to take a few markers to help progress
Photos
One of the most simple and best forms of measurements
You can review changes in with your body visually and adjust your program for improvements
I would recommend photos take in a bikini. Sounds obvious though you want to see the details changing with that look
High quality photos are always best.... my clients would be the first to tell you how picky I am with photo quality. Do the same.
What are you looking for? With photos we are looking that the visual changes match the other data. We are also viewing that the improvements in the areas I stated above are changing with the plan you have created. This will help with decision making.
This is a great measurement to track progress
We take a lot of measurements with our coaching, though I would recommend precise measurements with: waist, shoulders, hips, upper glutes, widest point of glutes and thighs
When building a bikini body we are looking for certain ratios such as shoulders:waist and waist:glutes. These measurements will help know if these ratios are improving or not. Once again helping decision making.
1/4 inch or 0.6cm loss on the waist per week (keep menstrual cycle in mind, as this can cause a week of plateau... which can be normal around the waist region)
25-30cm ratio between glutes and waist
All ladies may have different physiques though 48-61cm in the waist can be a target to aim for when in a fat loss phase
When trying to build in a building specific phase, maintain the waist measurements as best as you can with limit gain
Its notable to mention that the above measurements will help know if the physique is developing how you wish to towards the bikini physique whereas the scale will more so tell not all of the story by itself
The scale though will be one marker to track as a weekly average to see if the average trend is favourable towards your goal of either fat loss or building specific
Where clients are apart of our face to face or online coaching programme, the above are some measurements we use to track progress weekly.
You may also need to decide if you need more time spent in a specific building phase. Where the goal is to build more muscle in the right areas and limit as much body fat as you can.
OR
You may decide to go into a fat loss specific phase. Where you can still build muscle.. though not as the same rate as above. The main goal here is to lean up and get conditioned.
Some of our ladies pursuing the bikini look, as an example, will train glutes and delts 2-3x per week. If their quads are to big they may do minimum work on them.. or none at all.
Time under tension is key here as you want to focus on sculpting the physique as your strength training goal. Make sure to feel the body parts you wish to bring up. Progressive overload will also help as you have a plan set with your exercises for a given timeframe, aiming to achieve more reps or weight weekly. Depending on your length of programming you may also need a de-load if recovery and performance starts to hinder.
You also want to challenge the muscle in all aspects of the resistance curve. This includes the lengthened, mid and stretched positions.
Some great exercises we prescribe and monitor include:
You need the materials there to build and perform. Firstly you need to decide whether you are going to do a specific building phase or fat loss phase. From there you can create your nutrition towards either outcome.
There are many calculators online to help your decision making process of where to start your calories. Though I will give some basics below:
Decide if calories are in a deficit, maintenance or surplus first. Fill the macros to suit.
2-3g per body weight
Eaten every 3-5 hours
Set this macro first
Minimum of 1g per body weight
May be higher if you find you do not tolerate carbs as well or your at a higher body fat %
Fill in the rest depending what calories are left over
Aim to have 80% of carbs around your workout
The next important step is to monitor progress of this set nutrition plan over the next couple of weeks.
Did you lose weight? did you lose cm around the waist? did you gain or stay the same?
You will then know where your nutrition plan is sitting ie. its in a deficit (loss), maintenance (the same) or surplus (gain)
Adjust accordingly with usually either fats or carbohydrates.
I hope there are some simple takeaways for you to help create the bikini physique you desire! Remember consistency and compliancy is needed to make the magic happen.
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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.
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Our exclusive personal training gym is located at: 8/591 Withers Road, Rouse Hill NSW Australia.
We offer services to nearby Western Sydney suburbs such as north Rouse Hill, Kellyville, North Kellyville, Box Hill and Schofields.
Eat For Performance. Train Hard.
Michael Pritchatt
CEO & Founder of Mind Performance Health
When Liz first walked into our studio, she didn’t just come in with a fitness goal, she came in with a mission. A mother on a mission.
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