0:00

Hey guys , welcome to the my Performance Health

0:02

podcast . It's Michael here . I'm

0:04

joined with once again , dana and Bailey , and

0:07

we've got a great topic today Very

0:10

useful , I think , for our audience

0:12

. That's a lady . It's good for guys to

0:14

understand , maybe as well . Yes , but

0:17

this will be a big one for the ladies

0:19

. We're going to talk about , like building the

0:21

bikini body , what that looks like

0:23

, why ladies sometimes want

0:25

to build the bikini body and also

0:28

how to do it . Not just the bikini

0:30

body , but like a fit physique . That's what

0:32

we do at my Performance Health , whether it is

0:34

with clients that compete or whether it is with

0:36

clients that don't compete but want to look fitter

0:38

or want to put on a bikini and feel confident

0:41

and have that physique . We're going to cover those details today

0:43

. So , dana , let's go , let's get into it .

0:45

All right , so building a bikini body

0:48

. Let's start off with what is

0:50

a bikini body

0:52

?

0:52

Let's cover that down Now . We're talking about

0:54

a label , right ? Everyone may have a different

0:56

definition of this . I'll

0:59

talk on what usually I see

1:01

and then I'll get you guys to say your thoughts as well

1:03

, right ? So when I think the bikini

1:05

body or a fit body that

1:07

usually gets requested by our clients or

1:09

athletes to train towards , what

1:12

I think of is ladies

1:14

having a small waist , a bit of

1:17

the X-frame , so nice small

1:19

waist , and there's different , I

1:21

would say , details on like

1:23

what I would categorize as fitness

1:26

versus bikini . All right , so

1:28

let's actually just stay on bikini for now . Yeah , so

1:31

what we're talking about is like the hourglass

1:33

shape , right yeah . So we've got nice balance , proportion

1:35

, symmetry , nice

1:37

shoulders to waist ratio , a

1:40

great waist to glutes ratio

1:42

, and we've got nice balance in the lower body , not

1:44

too much overpowering within the quads , the

1:47

lower body as well . Right , we

1:49

can put on a bikini , go to the beach and

1:51

feel confident in the

1:53

physique , all right , and

1:55

that's really what we're talking about . When we're looking at the bikini body

1:58

, we're going to cover the nuances or the details

2:00

of that . But that's usually

2:02

when I sit down with clients . Now

2:04

, competition's different . That's the requirements . That's

2:06

what we've got to look for , right , yeah . But

2:09

when you sit down with clients that want to build a bikini body to feel

2:11

confident in summer or even in the mirror

2:13

, that's usually what's requested

2:15

that nice hourglass shape , nothing too overpowering

2:17

.

2:18

Yeah , yeah .

2:18

Okay , what about you guys ? What

2:21

do you think With my

2:23

thoughts ? Do you agree or ?

2:24

Yeah , yeah , definitely , definitely , 100% agree

2:26

. I think one of the common

2:28

misconceptions of wanting

2:30

to build a bikini body is you'll have people come

2:33

in who just go oh , I just want

2:35

my waist to come in , I want my waist

2:37

to be smaller , right , which is what

2:39

you want when you're trying to achieve

2:41

a bikini body . Yes , but

2:43

it's also understanding about building

2:46

the muscles more so around your waist

2:48

, and what I mean by that is building

2:51

your lats , so building your back , building

2:53

your shoulders up to give you more

2:55

of that illusion of a smaller waist

2:57

. It's not always just about losing weight

2:59

around here . It's saying that also

3:01

like building your glutes as well . Glutes

3:04

, hamstrings , more so posterior

3:06

, what can you buy the best

3:08

?

3:08

yet it's not just a and just to reinstate

3:11

what you said , I'm sorry to correctly no

3:13

, it's not just about fat loss

3:15

, weight loss , right . I'm

3:18

actually get that small ways by focusing

3:20

on details . Like you said , the last the back

3:22

With the delts right

3:24

like a touch on the shoulder to waste ratio . Well

3:26

, you know , if I waste is coming in that

3:28

our shoulders are improving . We've only got the

3:31

waste changing the way is that

3:33

if we got our shoulders coming out and back coming

3:35

out , waste coming in , well , there's more of a ratio

3:37

happening . Same with the glutes , if I'm

3:39

glad Right

3:41

, and we measure that to the waste ratio versus

3:45

the glutes are growing and coming out , that waste

3:47

coming in . We have more of a ratio that way as well

3:49

. So we get more of that sweeping . Look that

3:52

nice x-frame like we touched on . Okay , so it's

3:54

not just about fat loss and weight loss and

3:57

sometimes that's confused . Yes , you

3:59

know , ladies sometimes have a misconception

4:02

. Hey , I lift weights and look bulky

4:04

. However , if it's done correctly , you can quite

4:07

look the opposite of that . If

4:09

you work on the correct muscles and

4:12

not only that , the correct dieting techniques . Yes

4:14

, you know , in itself , yes .

4:16

I'm gonna be careful with things . Correct you for

4:18

daily . What are your thoughts ? Yeah

4:21

, honestly , everything that you said make and I'm

4:23

touch base on everything , but it's just basically more attention

4:26

to detail to so basically like down a touch base

4:28

on the illusion , really building those things around

4:30

, not just the waste , but to make the waste

4:32

even smaller , building everything

4:34

else around it . So there's not much

4:36

more than to say , you know , to build more

4:38

on what you guys said , really touch

4:40

base on the call , all right

4:42

next one why it's wanted

4:45

great question right

4:47

as we wrote that down , we like why is it one

4:49

?

4:49

yeah , this podcast , and we're

4:51

thinking Now

4:54

, it's wanted come here

4:56

yeah , so look

4:58

. The simplest way is

5:01

for us to ask the person who wants it right

5:03

why do you want it ? And what usually

5:06

comes out from my experiences confidence

5:08

Clients

5:11

, athletes want to look more attractive . Yeah

5:13

, that's part of it more comfort

5:15

, ability , get rid of frustrations

5:18

. Usually challenge

5:20

, challenge . Challenge yourself throughout the

5:22

process , happy

5:24

, but not content , you know when . Improve

5:27

because I think especially

5:29

some demographics of some clients and

5:31

some people want to keep progressing and not stay

5:33

the same . So there's that's actually

5:35

quite open ended think right , maybe

5:37

it is comparing and you want that

5:40

. What someone else has to be careful with

5:42

comparison . Comparison but usually

5:44

confidence , attraction , a

5:46

challenge , improving

5:49

fitness , health , etc . Some reasons

5:51

why it may be wanted . Is

5:55

there any elaboration from your

5:57

thoughts ?

5:59

No , not so much , but it's more so , just definitely the confidence

6:01

I've had . A few clients have come

6:03

in and they said , look , I want that bikini look

6:05

, and I always then throw the question

6:07

back at them and say , what's the bikini look to you ? And

6:10

then they explain really , and then touch

6:13

base and basically what they think the bikini

6:15

look is to them , and

6:17

then elaborating and giving them knowledge of what the bikini

6:19

look is and

6:21

basically explaining everything that we live , just touch

6:23

based on , just then , but

6:27

I feel , in my opinion , with my experience with clients

6:29

, it does usually come down to confidence , of

6:32

being comfortable in their skin , of being

6:34

not be able to get in their head or having

6:37

that doubt , and being

6:39

able to work towards something be able to work towards

6:41

your physique and yourself is nothing

6:43

better really to improve your confidence within yourself

6:46

, right , 100% .

6:48

And Donna .

6:50

Well , yeah , pretty much very similar . In my experience

6:52

with clients it's been mainly

6:55

just a big confidence thing , also

6:58

a challenge . They want to see , kind of genetically

7:01

, what their potential is , aiming

7:04

for , a certain look , sculpting

7:06

the body , mainly changing

7:09

the way that they currently look . It's a challenge

7:11

.

7:13

Yeah , I totally agree .

7:15

But we've got to ask and see why they want

7:18

it and also what that looks like

7:20

to them , because everyone's different

7:22

with that .

7:24

Exactly Now . The next part

7:26

becomes how do we do it ?

7:28

Yeah , how do we get it done ?

7:29

What we're shooting for , why

7:32

someone may want it , and

7:34

then it becomes okay . How do we put it together to make it happen

7:36

? So let's

7:39

peel into that Now

7:41

, donna . What are your thoughts ? How do

7:43

we get this physique that is quite commonly

7:45

desired ?

7:48

It really . I feel like it really

7:50

really does come down to

7:52

the person . So

7:55

, for example , if I have someone

7:57

come in who's like

7:59

, let's say , very petite , you know not a lot of

8:01

weight on them , not a lot of muscle , it'll

8:04

be about , okay , building muscle up

8:06

, building calories up and

8:08

then targeting you know the areas

8:11

that we need to target to get that shape

8:13

. Versus if you

8:15

have someone that comes in who has , you know , to

8:17

start off , a bit more weight on them , you obviously

8:19

focus on losing a bit

8:21

of weight first , so then you can kind of see just

8:24

genetically what

8:26

their shape is .

8:28

Yep , perfect . So different phases

8:31

, different ways to go around it . Depending where

8:33

they're starting at will depend what phase they

8:35

go through whether it's a building phase , a

8:37

lean building phase , or whether it's like a fat loss specific

8:40

phase . Right .

8:41

Yeah and I'll touch based on training too

8:43

, which comes back to attention to detail

8:45

. I mean , like

8:47

Mick says all the time , if you've got to look at the selection

8:49

of exercises too , of reasons

8:52

of why , if it's a random exercise

8:54

, random results , as Mick always says . So

8:56

, looking at the attention to detail

8:59

in saying like , okay , cool , we've mentioned

9:01

glutes , shoulders , we want the waist

9:03

to stay in , and I think

9:05

the importance of your exercise selection then is very , very

9:07

important , okay . So then , obviously , the things that you

9:09

want to improve , all your

9:11

selection of exercise and the volume and your attention

9:13

is going to be into the glutes , it's going to be in the shoulder

9:15

, that's going to be in the back . So

9:18

having an understanding of

9:20

why , the importance of why you're

9:22

doing the exercises of , is

9:25

going to help too . And , like I just said , yeah

9:27

, random exercises , random results .

9:29

So the why of what exercises

9:31

you're doing is important to 100% exercise

9:33

selection , attention to detail , no randomness

9:36

, like agreed , like when people

9:38

say yeah we want more attention

9:40

to detail , better attention to detail , better the result

9:43

. Right , we're not running through random bootcamps , random

9:45

group classes , nothing like that . We're

9:47

paying attention to the ratios , the look

9:50

, the photos , the measurements towards

9:52

that result , because you give a specific result

9:55

, take specific measurements and specific program

9:57

and once again on the same

9:59

page with you guys , which is great . But

10:02

, agreed , we need to see where the person is starting

10:05

at . We understand where we want to go , but we get the

10:07

measurements . Where are your ratios at waist

10:09

to shoulders , waist to hips ? Where's your body fat

10:11

at ? Okay , just go away

10:13

, sure , but these are a little bit more specific . Yeah

10:17

, your photos , we look at your photos , how your posture

10:19

is . Where are the imbalances , where

10:22

your muscle imbalances that we need to improve , or

10:24

where do we need more balance and focus on ? We

10:26

get a baseline . Do you need then , do you

10:28

need , to go into a more fat loss specific phase

10:30

? Get the waist down , still build muscle

10:32

, but get that waist down and

10:35

build the muscle in the right areas . Or do you need or

10:37

are you already quite lean and

10:39

you need to focus more on building muscle , which

10:41

is a different expectation calories

10:44

higher . We're focusing more on building the muscle

10:46

and the slabs of muscle rather than

10:48

just fat loss . So it's important

10:50

to understand exercise selection

10:52

barely 100% , you

10:55

know . Do we really need to do the bench

10:57

press or are we going to be better

10:59

to swap that exercise and focus more on the

11:01

glutes ? That delts the shoulders we only got . X

11:04

amount of volume we can recover on in a week , x

11:06

amount of time we can spend the training . We want to make sure

11:08

that's specific and effective . Yeah right

11:10

, and people , I don't think , understand that

11:13

level of attention to detail to enhance

11:16

the physique , and

11:18

which is why we do podcasts like this to help educate

11:21

. You know you want to focus

11:23

on the right areas for you . You may need

11:25

more attention on the upper groups versus the

11:27

group max , at the back , the rear

11:29

delts , the lateral delts the

11:31

lats right . It all comes down to your

11:34

who's in front of you who's in front of you , where

11:36

you come up with a plan , where do we need ?

11:38

to work more . Where do we not need to work as much

11:40

?

11:40

Yeah , it's very important who's in front of you and

11:42

look as quick takeaways for the audience , even

11:44

, even sometimes , some things you guys can do . I

11:46

really like to program with ladies upper

11:48

and lower split , so in the same workout you're

11:50

hitting the upper body , the lower body , so

11:53

, and usually in most cases , at least

11:55

stimulating the muscle twice

11:58

plus in the week . What I mean by that is you're

12:00

working your glutes at least twice in

12:02

seven days , twice to three

12:04

times . You're putting more frequency

12:06

and priority on body parts you want to bring

12:09

up . Yeah , and maybe less than others

12:11

, that you don't want to . When we're talking about an aesthetic

12:13

, yeah , okay , it's not just about going

12:15

to the gym and squatting as heavy as you can or

12:18

deadlifts , because you have a specific

12:20

look , but we want to get stronger over time . Of

12:22

course , you know that's a sign the muscle is also

12:24

growing . So

12:26

, yeah , so it's that part two phases

12:28

whether you need to be in a deficit of calories

12:30

, whether you need to be in a surplus of calories

12:33

. It's going to take a couple of different approaches

12:35

, but you need to have the right approach

12:37

for where you're at right now .

12:39

I think as well , finding the right

12:41

coach , right someone that

12:43

is willing to go into like just

12:46

the little details of it . Like

12:48

over here we have all

12:50

different kind of targets and all different

12:53

kind of like ways to measure as well

12:55

.

12:55

Like we do skin folds , we do scans

12:57

, we look at measurements , photos , all

13:00

of that To make sure that you are going

13:02

in the right direction fantastic

13:05

, exactly like we literally have a sheet

13:07

For different kind of categories

13:09

and looks that I

13:11

found over the years where it's like , okay , bikini

13:14

, competitive really , really well in this competition . What

13:16

were their ratios ? Waste , waste

13:19

shoulders , waste of glutes , measurements

13:21

how tall with a scale , weight , everything

13:24

, and it's like we can use that somewhat

13:26

as a baseline . How did they know what I mean

13:28

? Yeah , specific

13:30

results , specific looks . You know so

13:33

. We have targets , body fat targets , measurement

13:35

targets for that look

13:37

. You know so . It is important

13:39

. It's not just about getting some calories burn

13:41

or going to a class . That's great and

13:44

once again , you might lose a bit of body

13:46

fat . But if you really want to maximize

13:48

your time spent training , you

13:51

can do that , but you need

13:53

to get in the right environment , like you said , down with a

13:55

coach or some form of training

13:57

to let you to do it exactly

14:00

. Okay , so I think that's fantastic

14:02

. Anything else you guys want to carry over from

14:05

this ? this topic no

14:09

that's pretty good yeah so I think there's some great takeaways

14:11

there For our

14:13

audience to dive into , specifically

14:16

, like said , for the ladies , all those that

14:18

want to learn how to kind of get this look . But

14:20

, like said , random , random

14:23

training programs , random , whatever

14:25

results . Right , nice and specific

14:28

is what I recommend . Get your right measurements

14:30

. This is a fantastic one for

14:32

the audience that really want to take that , the

14:34

Z training , to the next level , especially

14:36

if they have a goal of feeling fantastic

14:39

and a bit keenly building more confidence , getting fitter

14:41

. I would recommend that you really

14:43

pay attention to the type of training you're doing

14:45

, the environment you're in , to

14:47

really maximize your time spent towards that result

14:49

. Yeah , all right . So , guys , thanks for

14:51

joining me today . Looking

14:54

forward , we're going to have a great chat in the next one , for sure

14:56

, and I think our audience had some great

14:58

value with this . So I just

15:00

want to say to our audience thanks for tuning

15:03

in . Really appreciate you , guys . If

15:05

you're ever interested in our coaching program or

15:07

other resources , you can check out our website

15:09

, wwwmyperformancehealthcomau

15:12

. Got a YouTube channel podcast

15:14

. There's other resources like ebooks , everything there

15:16

To really help you take take

15:18

your own training to the next level and if you have a field like

15:20

you need any help , whether it's online or face to face

15:23

, reach out to our team . We book in a quick call

15:25

just to make sure it's a good fit and we can help

15:27

your goals , and then we can go from there and make it happen

15:29

. You can join our community , where

15:31

we help transform bodies and , whether it

15:33

whether you just want to get in a shape or whether you want to compete

15:35

, that's what we're here to help with

15:37

our mission . Okay , so thank you for tuning in

15:39

and we'll see you in the next one .