The Mind Performance Health Podcast
MPH is a personal training studio located at Rouse Hill, Sydney NSW Australia that has been helping clients achieve transformations with their physique, health and fitness goals.
Our team has created this podcast to share insights on various topics that can influence your body, health and fitness transformations. These topics include:
Nutrition
Mindset
Workouts
Lifestyle
To learn more you can visit www.mindperformancehealth.com.au
The Mind Performance Health Podcast
Sculpt Your Ideal Bikini Body: Strategic Muscle Building
Get ready to redefine the 'bikini body' with an episode that promises to sculpt and shape your physique into a work of art. We're joined by fitness experts Michael, Dana and Bailey, who will guide you through the nuances of muscle development for that sought-after hourglass figure. Say goodbye to the one-track mind of weight loss; we're focusing on the strategic strengthening of key areas to cinch your waist by broadening your shoulders and rounding out those glutes. Hear about the psychological drivers that spur us toward these aesthetic goals, from a surge in confidence to the innate yearning for self-improvement.
As we step into the gym with our individual blueprints in hand, understanding that each body is unique, we share insights into crafting a fitness regimen that speaks to your personal narrative—whether you're looking to build muscle from a slender starting point or trim down to reveal your structure underneath. With a focus on precision—targeting each rep and set for maximum impact on your back, shoulders, and glutes—we emphasize the power of a plan that's as unique as you are. Join us and transform your workout from a mundane task to a masterful craft, all while keeping an eye on the balance and symmetry that bring your individual aesthetic vision to life.
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Hey guys, welcome to the my Performance Health podcast. It's Michael here. I'm joined with once again, dana and Bailey, and we've got a great topic today Very useful, I think, for our audience. That's a lady. It's good for guys to understand, maybe as well. Yes, but this will be a big one for the ladies. We're going to talk about, like building the bikini body, what that looks like, why ladies sometimes want to build the bikini body and also how to do it. Not just the bikini body, but like a fit physique. That's what we do at my Performance Health, whether it is with clients that compete or whether it is with clients that don't compete but want to look fitter or want to put on a bikini and feel confident and have that physique. We're going to cover those details today. So, dana, let's go, let's get into it.
Speaker 2:All right, so building a bikini body. Let's start off with what is a bikini body?
Speaker 1:Let's cover that down Now. We're talking about a label, right? Everyone may have a different definition of this. I'll talk on what usually I see and then I'll get you guys to say your thoughts as well, right? So when I think the bikini body or a fit body that usually gets requested by our clients or athletes to train towards, what I think of is ladies having a small waist, a bit of the X-frame, so nice small waist, and there's different, I would say, details on like what I would categorize as fitness versus bikini. All right, so let's actually just stay on bikini for now. Yeah, so what we're talking about is like the hourglass shape, right yeah.
Speaker 1:So we've got nice balance, proportion, symmetry, nice shoulders to waist ratio, a great waist to glutes ratio, and we've got nice balance in the lower body, not too much overpowering within the quads, the lower body as well. Right, we can put on a bikini, go to the beach and feel confident in the physique, all right, and that's really what we're talking about. When we're looking at the bikini body, we're going to cover the nuances or the details of that. But that's usually when I sit down with clients. Now, competition's different. That's the requirements. That's what we've got to look for, right, yeah. But when you sit down with clients that want to build a bikini body to feel confident in summer or even in the mirror, that's usually what's requested that nice hourglass shape, nothing too overpowering.
Speaker 2:Yeah, yeah.
Speaker 1:Okay, what about you guys? What do you think With my thoughts? Do you agree or?
Speaker 2:Yeah, yeah, definitely, definitely, 100% agree. I think one of the common misconceptions of wanting to build a bikini body is you'll have people come in who just go oh, I just want my waist to come in, I want my waist to be smaller, right, which is what you want when you're trying to achieve a bikini body. Yes, but it's also understanding about building the muscles more so around your waist, and what I mean by that is building your lats, so building your back, building your shoulders up to give you more of that illusion of a smaller waist. It's not always just about losing weight around here. It's saying that also like building your glutes as well. Glutes, hamstrings, more so posterior, what can you buy the best?
Speaker 1:yet it's not just a and just to reinstate what you said, I'm sorry to correctly no, it's not just about fat loss, weight loss, right. I'm actually get that small ways by focusing on details. Like you said, the last the back With the delts right like a touch on the shoulder to waste ratio. Well, you know, if I waste is coming in that our shoulders are improving.
Speaker 1:We've only got the waste changing the way is that if we got our shoulders coming out and back coming out, waste coming in, well, there's more of a ratio happening. Same with the glutes, if I'm glad Right, and we measure that to the waste ratio versus the glutes are growing and coming out, that waste coming in. We have more of a ratio that way as well. So we get more of that sweeping. Look that nice x-frame like we touched on. Okay, so it's not just about fat loss and weight loss and sometimes that's confused. Yes, you know, ladies sometimes have a misconception. Hey, I lift weights and look bulky. However, if it's done correctly, you can quite look the opposite of that. If you work on the correct muscles and not only that, the correct dieting techniques. Yes, you know, in itself, yes.
Speaker 3:I'm gonna be careful with things. Correct you for daily. What are your thoughts? Yeah, honestly, everything that you said make and I'm touch base on everything, but it's just basically more attention to detail to so basically like down a touch base on the illusion, really building those things around, not just the waste, but to make the waste even smaller, building everything else around it. So there's not much more than to say, you know, to build more on what you guys said, really touch base on the call, all right next one why it's wanted great question right as we wrote that down, we like why is it one?
Speaker 1:yeah, this podcast, and we're thinking Now, it's wanted come here yeah, so look.
Speaker 1:The simplest way is for us to ask the person who wants it right why do you want it? And what usually comes out from my experiences confidence Clients, athletes want to look more attractive. Yeah, that's part of it more comfort, ability, get rid of frustrations. Usually challenge, challenge. Challenge yourself throughout the process, happy, but not content, you know when. Improve because I think especially some demographics of some clients and some people want to keep progressing and not stay the same. So there's that's actually quite open ended think right, maybe it is comparing and you want that. What someone else has to be careful with comparison. Comparison but usually confidence, attraction, a challenge, improving fitness, health, etc. Some reasons why it may be wanted. Is there any elaboration from your thoughts?
Speaker 3:No, not so much, but it's more so, just definitely the confidence I've had. A few clients have come in and they said, look, I want that bikini look, and I always then throw the question back at them and say, what's the bikini look to you?
Speaker 3:And then they explain really, and then touch base and basically what they think the bikini look is to them, and then elaborating and giving them knowledge of what the bikini look is and basically explaining everything that we live, just touch based on, just then, but I feel, in my opinion, with my experience with clients, it does usually come down to confidence, of being comfortable in their skin, of being not be able to get in their head or having that doubt, and being able to work towards something be able to work towards your physique and yourself is nothing better really to improve your confidence within yourself, right, 100%.
Speaker 1:And Donna.
Speaker 2:Well, yeah, pretty much very similar. In my experience with clients it's been mainly just a big confidence thing, also a challenge. They want to see, kind of genetically, what their potential is, aiming for, a certain look, sculpting the body, mainly changing the way that they currently look. It's a challenge.
Speaker 1:Yeah, I totally agree.
Speaker 2:But we've got to ask and see why they want it and also what that looks like to them, because everyone's different with that.
Speaker 1:Exactly Now. The next part becomes how do we do it?
Speaker 2:Yeah, how do we get it done?
Speaker 1:What we're shooting for, why someone may want it, and then it becomes okay. How do we put it together to make it happen? So let's peel into that Now, donna. What are your thoughts? How do we get this physique that is quite commonly desired?
Speaker 2:It really. I feel like it really really does come down to the person. So, for example, if I have someone come in who's like, let's say, very petite, you know not a lot of weight on them, not a lot of muscle, it'll be about, okay, building muscle up, building calories up and then targeting you know the areas that we need to target to get that shape. Versus if you have someone that comes in who has, you know, to start off, a bit more weight on them, you obviously focus on losing a bit of weight first, so then you can kind of see just genetically what their shape is.
Speaker 1:Yep, perfect. So different phases, different ways to go around it. Depending where they're starting at will depend what phase they go through whether it's a building phase, a lean building phase, or whether it's like a fat loss specific phase. Right.
Speaker 3:Yeah and I'll touch based on training too, which comes back to attention to detail. I mean, like Mick says all the time, if you've got to look at the selection of exercises too, of reasons of why, if it's a random exercise, random results, as Mick always says. So, looking at the attention to detail in saying like, okay, cool, we've mentioned glutes, shoulders, we want the waist to stay in, and I think the importance of your exercise selection then is very, very important, okay. So then, obviously, the things that you want to improve, all your selection of exercise and the volume and your attention is going to be into the glutes, it's going to be in the shoulder, that's going to be in the back. So having an understanding of why, the importance of why you're doing the exercises of, is going to help too. And, like I just said, yeah, random exercises, random results.
Speaker 1:So the why of what exercises you're doing is important to 100% exercise selection, attention to detail, no randomness, like agreed, like when people say yeah we want more attention to detail, better attention to detail, better the result.
Speaker 1:Right, we're not running through random bootcamps, random group classes, nothing like that. We're paying attention to the ratios, the look, the photos, the measurements towards that result, because you give a specific result, take specific measurements and specific program and once again on the same page with you guys, which is great. But, agreed, we need to see where the person is starting at. We understand where we want to go, but we get the measurements. Where are your ratios at waist to shoulders, waist to hips? Where's your body fat at? Okay, just go away, sure, but these are a little bit more specific.
Speaker 1:Yeah, your photos, we look at your photos, how your posture is. Where are the imbalances, where your muscle imbalances that we need to improve, or where do we need more balance and focus on? We get a baseline. Do you need then, do you need, to go into a more fat loss specific phase? Get the waist down, still build muscle, but get that waist down and build the muscle in the right areas. Or do you need or are you already quite lean and you need to focus more on building muscle, which is a different expectation calories higher. We're focusing more on building the muscle and the slabs of muscle rather than just fat loss. So it's important to understand exercise selection barely 100%, you know. Do we really need to do the bench press or are we going to be better to swap that exercise and focus more on the glutes? That delts the shoulders we only got.
Speaker 1:X amount of volume we can recover on in a week, x amount of time we can spend the training. We want to make sure that's specific and effective. Yeah right, and people, I don't think, understand that level of attention to detail to enhance the physique, and which is why we do podcasts like this to help educate. You know you want to focus on the right areas for you. You may need more attention on the upper groups versus the group max, at the back, the rear delts, the lateral delts the lats right.
Speaker 1:It all comes down to your who's in front of you who's in front of you, where you come up with a plan, where do we need?
Speaker 3:to work more. Where do we not need to work as much?
Speaker 1:Yeah, it's very important who's in front of you and look as quick takeaways for the audience, even, even sometimes, some things you guys can do. I really like to program with ladies upper and lower split, so in the same workout you're hitting the upper body, the lower body, so, and usually in most cases, at least stimulating the muscle twice plus in the week. What I mean by that is you're working your glutes at least twice in seven days, twice to three times. You're putting more frequency and priority on body parts you want to bring up. Yeah, and maybe less than others, that you don't want to.
Speaker 1:When we're talking about an aesthetic, yeah, okay, it's not just about going to the gym and squatting as heavy as you can or deadlifts, because you have a specific look, but we want to get stronger over time. Of course, you know that's a sign the muscle is also growing. So, yeah, so it's that part two phases whether you need to be in a deficit of calories, whether you need to be in a surplus of calories. It's going to take a couple of different approaches, but you need to have the right approach for where you're at right now.
Speaker 2:I think as well, finding the right coach, right someone that is willing to go into like just the little details of it. Like over here we have all different kind of targets and all different kind of like ways to measure as well.
Speaker 1:Like we do skin folds, we do scans, we look at measurements, photos, all of that To make sure that you are going in the right direction fantastic, exactly like we literally have a sheet For different kind of categories and looks that I found over the years where it's like, okay, bikini, competitive really, really well in this competition. What were their ratios? Waste, waste shoulders, waste of glutes, measurements how tall with a scale, weight, everything, and it's like we can use that somewhat as a baseline. How did they know what I mean? Yeah, specific results, specific looks. You know so. We have targets, body fat targets, measurement targets for that look. You know so. It is important. It's not just about getting some calories burn or going to a class. That's great and once again, you might lose a bit of body fat. But if you really want to maximize your time spent training, you can do that, but you need to get in the right environment, like you said, down with a coach or some form of training to let you to do it exactly.
Speaker 1:Okay, so I think that's fantastic. Anything else you guys want to carry over from this?
Speaker 1:this topic no that's pretty good yeah so I think there's some great takeaways there For our audience to dive into, specifically, like said, for the ladies, all those that want to learn how to kind of get this look. But, like said, random, random training programs, random, whatever results. Right, nice and specific is what I recommend. Get your right measurements. This is a fantastic one for the audience that really want to take that, the Z training, to the next level, especially if they have a goal of feeling fantastic and a bit keenly building more confidence, getting fitter. I would recommend that you really pay attention to the type of training you're doing, the environment you're in, to really maximize your time spent towards that result. Yeah, all right. So, guys, thanks for joining me today. Looking forward, we're going to have a great chat in the next one, for sure, and I think our audience had some great value with this. So I just want to say to our audience thanks for tuning in. Really appreciate you, guys.
Speaker 1:If you're ever interested in our coaching program or other resources, you can check out our website, wwwmyperformancehealthcomau. Got a YouTube channel podcast. There's other resources like ebooks, everything there To really help you take take your own training to the next level and if you have a field like you need any help, whether it's online or face to face, reach out to our team. We book in a quick call just to make sure it's a good fit and we can help your goals, and then we can go from there and make it happen. You can join our community, where we help transform bodies and, whether it whether you just want to get in a shape or whether you want to compete, that's what we're here to help with our mission. Okay, so thank you for tuning in and we'll see you in the next one.