What are the height classes for NPC bikini?
NEW BIKINI HEIGHT CLASSES FOR 2017
| Class A | Up to and including 5’1” |
|---|---|
| Class B | Over 5’1” and up to and including 5’2” |
| Class C | Over 5’2” and up to and including 5’3” |
| Class D | Over 5’3” and up to and including 5’4” |
| Class E | Over 5’4” and up to and including 5’5” |
How much body fat do bikini competitors have?
Bikini competitors have more of an “X” or hourglass shape to their bodies (meaning they have smaller waists with more developed glutes, quads, and shoulders). They are separated into competition groups based on their height, and their body fat percentage usually ranges from 10-14%.
How long does it take to become a bikini competitor?
Preparing for a competition takes about three to five months, depending on how in shape you are. Taylor says if you’re already in good shape, working out three to five times per week, it should take about 12 weeks. If you’re not, you’re looking more at 20 weeks.
How much do bikini competitors weigh?
1.) The average American woman is 25-31% body fat according to the American Council on Exercise. Female athletes are typically 14-21% body fat. A bikini competitor is anywhere from 8-13% body fat. As a general rule of thumb for women, in order to show 6 pack abs, the body fat level needs to be <13%.
Can you do a bikini competition without a coach?
Many newbies think they need a trainer or coach to prep for their first figure or bikini competition… But with the right training program, you can do it by yourself!
What do they judge in bikini competitions?
As a class, competitors in the bikini division are judged on a front pose, a back pose, and a 10-second individual posing routine (as well as their transitions and flow)—all while wearing five-inch clear heels.
What is the diet of a bikini competitor?
Bikini competitors must eat clean, which involves shunning overly processed foods in favor of whole, natural products. Lean proteins, such as skinless chicken breast, egg whites, flank steak, white fish, tofu and lowfat dairy, predominate.
How much cardio does a bikini competitor do?
Most bikini competitors do cardio five to six days per week. You can either do moderate intensity cardio (such as running, cycling or climbing the step machine) for 30 to 60 minutes per session, or high intensity interval training (like sprinting, sled pushing or a ladder sequence) for 20 to 30 minutes per session.
Why do bikini competitors drink so much water?
Competitors also generally have to drink a gallon of water a day during this phase. This is partially to help stay hydrated during intense training. But also, according to DiDomenico, when competitors drink that much water, their body gets used to expelling that amount of water.