Operation Bikini: 9 week

General approach of

Unlike previous FitSeven marathons( "Beginner's Guide", "Six-Pack Project" and others), this series of articles is rather a collection of recommendations, rather than a final program. Many moments depend solely on the experience of training, goals and opportunities.

The main reason for this approach is that some girls easily tolerate menstruation and are able to do physical training, while others feel much worse. To set a clear and rigid framework for the training would not be entirely correct.

Recommendations on nutrients

One of the most frequent questions asked by readers of our series of materials "Operation Bikini" is the question of why recommendations for nutrients( calories, proteins, fats and carbohydrates) are indicated only approximately and not in all weeks of the program.

The answer is also that everything is individual. Someone will easily follow the recommendation to limit carbohydrates in the diet, someone - it's hard. The daily level of caloric intake is another point, depending on the goals of each girl.

Why do girls need less carbohydrates?

You can say that carbohydrates are a source of fast energy. In most cases, the main consumer of this energy is the muscles. The female organism differs from the male organism in that, because of less muscle mass, the need for carbohydrates is much lower.

The unused energy of carbohydrates is stored in fat. Reducing the amount of carbohydrates in the diet to a minimum( 30-40 grams per day) is the first thing that a sports diet for a woman should begin with. The second step is the selection of the daily caloric value due to proteins and fats.

Sports nutrition

The recommended cocktail of amino acids BCAA and creatine( 5 g BCAA and 2-3 grams of creatine before strength training and the same - during it) can not be replaced by anything else. Remember that a carbohydrate drink like PowerAde or Gatorade will stop fat burning.

Protein-isolate, although welcome, is not mandatory. However, remember that if your goal is weight loss and body shape improvement, a protein shake will help greatly. Recommendation - one serving 3-4 times a day.

Vitamins and Omega-3

In the previous "Bikini Surgery" we mentioned how important is the balance of Omega-6 and Omega-3 fatty acids for proper metabolism and optimization of fat burning processes. Adequate use of iodine in the diet is also critically important.

Daily intake of Omega-3 capsules, just like a constant intake of multivitamins - something without which it is difficult to maintain health in the conditions of modern urban life. Despite the fact that vitamins can be obtained from food, in practice it requires control of the diet.

Can I change exercises?

On the one hand, it is important to enjoy the fitness, and not just follow the recommendations of the program. On the other hand, we do not recommend abandoning heavy basic exercises, replacing them with lightweight variations in simulators.

High-intensity HIIT workouts of the first week of the menstrual cycle, exactly like yoga and last-week pilates training, is where you can experiment. The program of strength training of the second and third weeks of the cycle is better performed by our advice.

Cyclicity of the

program If you decide to execute our program, make the first cycle of four weeks introductory. Listen to the reaction of your body to training and specific exercises, experiment with reducing carbohydrates and taking BCAA and creatine.

After the first month, repeat the program again, trying to find the moments that are most effective for you. Remember that only you know your body, and not one sports coach can make a training program for you better than you yourself.


Individual features of female metabolism and ease of passing of menstruation make significant adjustments to the training program. It is almost impossible to give general recommendations, and every girl should find her own plan for effective training.