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.

Overall Bikini Winner OPA Ottawa Classics 2014

Brittany Moran Overall Bikini Winner Ottawa ClassicBRITTANY MORAN

Overall Bikini Winner OPA Ottawa Classics 2014

Congrats to my client Brittany Moran for winning the 1st place and overalls at the Ottawa Classic event June 14th 2014 in the bikini division. This is a 100% IOC drug tested event.

Brittany started with my in February of 2014 and that her on the left at the show June 14th, 2014. Just 5 months later, she made a pretty solid transformation by reducing body fat and building a little bit of muscle in all the right places. This was her first Bikini competition.

Through coaching and guiding Brittany and changing up her plan every month, with regards to what she was eating and her workouts, I was able to peak her for the show through phases of esthetics and performance peaking which lead to astonishing progress, that most people did not believe she could progress that fast.  Little do they know, when I coach someone and they give it all their attention, direction and intensity to pursue their objective. NOTHING will stop them..  As a coach, it ALL starts with the belief in your client and it ALL ends in the same beliefs.  Yes, there’s a difference between being realistic and shooting amongst the stars however people are generally always cautious and negative and can’t see beyond the SQUARE.

Brittany shape and talent is much much more than SQUARE.  It’s EXACTLY what a seasoned bikini athlete should look like. She defines the word BIKINI ATHLETE.  Her next goals are to build the glutes some more and build out those shoulders. She has a bright future ahead of her!   CONGRATS BRITTANY !!  You had the overall best package bringing your physique, posing and stage presence above and beyond the competition.  Lots of hard work people ! 🙂

Brittany Moran - 2014 Ottawa Classic Bikini Overall Champion. Before and After 5 months later.

Brittany Moran – 2014 Ottawa Classic Bikini Overall Champion. Before and After 5 months later.