Egle Eller-Nabi

IFBB BIKINI PRO competitor

Nicole Wilkins overall winner
Arnold Europe 2014 2 nd
Nordic absolute Champion 2013
Arnold USA 2013 2nd

Egle Eller-Nabi will give you great insight into bikini fitness world.

What is Bikini Fitness?

The Bikini fitness aim is a perfect aesthetic look. A thin, small sized body composition is somewhat more important than pure muscle mass. Bikini fitness is a young sport, it was created as a category with much less emphasis on muscularity to accommodate even more women into the world of physique competitions. The International Federation of BodyBuilding & Fitness (IFBB) recognised bikini competition as an independent competition category on the 7 November 2010.

Bikini diet - three different periods

There are three different periods in the bikini fitness competitors diet: off-season, pre-contest and post-competition. It is very important to understand that these three periods are very different from each other.

OFF-SEASON – The main goals are to bring up overall muscle mass, develop weaker muscle groups, and keep body fat at a healthy, sensible level.

PRE-CONTEST – This is a time to reduce body fat down to competitive levels. Calories are lowered, cardio increased and the gym becomes a competitor’s second home.

POST-COMPETITION  This is a time to gradually re-introduce responsible, off-season eating and gradually move out from the gym. Drastic changes can the harm body, therefore it should be done step by step.

How do bikini fitness competitors get so lean?

This article focuses mainly on Egle's pre-contest diet. It is important to remember that we are all different, so there are no recommendations that work for everyone. This is where science comes into play, one aspect for sure is genetics and its effect on performance. For instance some people have more innate gifts towards Bikini Fitness than others. Also knowing about your genetic gifts can help you to improve your performance. myInnerGo SPORT  focuses on  or body and training and myInnerGo WEIGHT has been centered around eating habits and personalised diet plans. 

One thing more to remember, bikini fitness is a sport, therefore the goals for bikini competitors and the general population who want to be "fit" are different. People can get motivation from looking at fitness models and coaches’ pictures but it is important to understand the line between which is suitable for your body and which is not. 




How Egle is getting ready for competition?

Competition period starts with a short diet period (8 to 10 weeks) that means pre-contest period. Rules for that are quite simple but it is important to know that this is a short period and just for getting ready for the championships and for having the best shape there. Hence, it is necessary to keep in mind that healthy eating and choosing food which suits for your body is a key element to gain success and get the desired body.

Here are Egle`s recommendations for what she is following in that specific period.

Well-planned meals

 Before she starts with the diet she looks over her training and eating plan. Those two have to be in balance. During the diet she looks more carefully at what she is eating and when she is not in pre-competition period she has more freedom to choose what to take. Egle thinks that sometimes people count punctually all food calories but they may forget that beverages and juices also contain a specific amount of calories. It´s not always bad to drink them, but it is important to keep in mind that they are not so innocent as they look.

Aim-to lose body fat not muscle mass

The main focus is to lose body fat, weight loss has to be moderate because taking it too fast can have another effect - reducing muscle mass instead of fat. Although we can follow certain guidelines, it makes more sense to make a personal plan because we all are different. Egle points out that a lot of diet guidelines don`t mention that weight loss also influences our mood and feelings. So this is the main reason why we need to use personalised recommendations and use experts to help gain success.

"Cheat meal"

“Cheat meal” theme comes up a lot when talking about dieting.
Egle says that having a  so called “cheat meal day” is not a bad option. Allowing yourself desired foods is not bad but negative effects can come with how you do it.  Egle says that a cheat meal has to be eaten when your stomach is not completely empty. So her recommendation is to take something from your healthy menu and mix it with desired snack. Although, these kind of snacks can be dangerous habits because sometimes they cause more desire for bad types of food. Totally avoiding is not the best option but keeping a straight line here is important. Another tip that Egle gave is doing your food preparation at home. Egle makes almost all her food by herself and prepares them 2-3 days before. Everyday she carries her food with her. In her opinion this is the easiest way to count  calories and know all that your food contains. So this is not just a tip which can be followed on a special diet period but is a good recommendation for everyday also.

So these things are simple but always works. As Egle mentioned before, it is important to work with your body and see what works for you!

It is best to start with small steps, unlocking your genetic power can be first thing in your success story. myInnerGo is ready, how about you?