Bikini Contest Prep for Success

Bikini Contest Prep for Success

Figure and Bikini Contest Prep

Preparing for a bikini or figure contest can be a very exciting time, but it can also be stressful. This is especially true during the preparation process, which is going to make a big difference in your ability to succeed in the competition. Although there are always variations in what needs to be done during the bikini or figure contest prep stage, here are some suggestions which will help you to get started:

Choose Your Competition – The first thing that needs to be done is to choose a competition that is going to be right for you. Some shows tend to lend themselves more for beginners while others may be for experienced women. There are also shows that are specific for professionals, and you may want to work your way up to those shows. If you are a first-time competitor, you can look to the NPC, CBBF, IDFA, UKBFF to find a show which will help you to get started.

Some of the specific options that need to be considered when choosing to prep for a bikini or figure contest are the date of the competition, the city where it is held, the cost and any specific requirements for the show. Many women find that it is best to compete in their local area so that they can have the support of their family and friends. Competing locally also helps you to stay on your routine instead of being out of your element, worrying about preparing your food in a hotel room.

Choose Your Category – There are five different categories for contests and you will need to choose one that is right for you. The categories include physique, figure, fitness, bodybuilding and bikini. Physique competitions are done for men in board shorts, judged on upper body and looks, women physique are a sized down version of bodybuilding. Figure contests are done in high heels and you will need to perform specific poses, such as quarter turns, and are judged on entire posterior chain, lean muscle but not ripped. Fitness contests are for women who are into dancing and gymnastics and want to do a routine. Bodybuilding is typically reserved for muscular and ripped or shredded men and they will need to pose during a music routine. Finally, the bikini category is for women who may have more curves and the posing is done in high heels and bling in a 2 piece bikini. Think of cover model of a Sports Illustrated magazine.  The majority of women who are just getting their start in bikini and figure contests choose the bikini category.

Consider the Costs – Many women are surprised with how much cost is associated with the bikini contest prep, let alone actually signing up for a competition. Aside from the registration and NPC or your regional membership card, which will run you close to $200, you also need to consider your suit, heels, supplements, jewelry, spray tanning, hair and makeup and the cost of professional photography which will take place at the show. It is not out of the question to spend up to $1500 for a single bikini competition.

Prepare Your Outfit – There are is more to bikini contest prep then simply buying your bikini. You also need to consider the heels and jewelry that you wear. The bikini itself is different than a bikini that you might wear to the beach. They are competition specific and you may need to travel some distance in order to find one, or you can order them online. The cost for the competition suit may vary from approximately $100 all the way up to $600 or more.

If you are preparing for the bikini category, you will need to purchase clear heels. Any style of heel is fine, provided they are clear. You should take the time to practice walking in the heels, because it will make a difference in how you are judged in the competition. In most competitions, you are permitted to wear bracelets, earrings and rings but hair accessories and necklaces are not permitted.

Workouts and Nutrition – A huge topic to cover, however eating clean and training hard is the name of the game for bikini contest prep for success. Expect to train 5 days a week with weights and cardio.  Expect to eat low carbs, moderate to high protein and moderate healthy fats.  If you’re looking for a custom tailored nutrition plan for bikini success, please contact me.

Supplements – Another huge topic to cover, however the basics are a protein powder, Vitamin D, a very good Multi-Vitamin and Mineral.  As a note, I personally do not recommend drugs or banned fat burners such as T3 or Clen to competitors in Bikini. There is absolutely no need for it.  Do the hard work, make the sacrifices and you’ll reach your success.  For all you trainers that do push this on bikini competitors, it’s an absolute big fail on your part.

Posing – I can’t stress enough how important posing is to your success. You need to start posing at least 20 weeks out from your event every day.  Learn your posing from a professional.  Learn like like a pro and be super confident about your posing and stage presence.  Learn how to flow and pop into your posing gracefully and with poise.

Time to Tan – When the time has arrived for the competition, it is time to tan. Having a proper tan will help to show off your muscle definition and will look great when you are under the big lights.

Approximately one week before you tan, you will want to exfoliate properly. You should also make sure that you shave a few days before the show, because you will not be able to shave on the day prior to being tanned or on the day it is applied. When you enter into the spray booth, you will be naked and it may be possible that a man will be spraying you, so be prepared for that in advance.

Relax and Enjoy the Show – Finally, it doesn’t matter how much you prepare for your bikini or figure contest, you may feel nervous and have some butterflies when the morning of the show arrives. Pay close attention to the instructions that are given to you, including the schedule and any rules that exist for the competition. Above all, try to relax and enjoy the competition, it will make it easier for you to smile when the time comes for you to do so.

Rob Lagana

Coach and Founder at Lagana Fitness
Coach Rob Lagana, Fitness Coach, Elite Nutritionist, and Stress Reduction Therapist

Rob Lagana is a former top male competitive bodybuilder who has achieved numerous athletic accomplishments during his career.

Perhaps the greatest learning experience that Rob Lagana has met, was living with ocular albinism. Several vision problems have occurred
with ocular albinism and has left him legally blind. He really learned how to harness the deep energy it takes to be body / movement aware and through this energy has developed a healing ability which he then learned to use in practice with a Japanese healing system called Usui Reiki.Rob overcomes daily tasks and practices to complete his goals
through determination, hard work and a positive mindset.

Certifications

Rob Lagana also received his IFBB Nutrition certificate, S.M.A.R.T certificate from Dave Palumbo, and LSF Life Solutions Foundation Whole Food Nutrition certificate. Rob Lagana also have 2 decades of experience in coaching clients for weight loss, wellness and contest prep.. He is certified through NASM (National Academy of Sports Medicine).Rob is also Poliquin Group Bio Signature Level 1 and 2 practitioner and overall brings a holistic approach to helping clients reach their goals.

Besides his athletic and coaching experience, he is also a Reiki Master practitioner.Stress is the number one cause of inflammation of the body. This disrupts, cortisol, insulin, brain chemicals and
much more..Reiki has been a natural and effective way of reducing stress, which promotes overall healing in the body.

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