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.

Bikini Competition Prep Steps

online fitness trainerBikini Competition Prep Steps

Preparing for a bikini competition takes a lot of time and effort. If you’re serious about winning such a competition, you’ll be making some serious sacrifices in order to be a top competitor. Here are some often forgotten bikini competition prep steps that you’ll need to consider in order to win, it’s going to take more than your brain and good looks to win this competition so let’s get started.

Physical Fitness

Those bikini healthy bodies don’t come naturally, in fact, it takes many hours at the gym to get that bikini ready body. Sculpting the abs as well as the thighs and shoulders are all part of preparing for such competitions. Plan to rotate the parts of the body you’re working on so that each area gets an appropriate work out. You may wish to break this into an hour per area or a day per area, either way you look at it, you’re going to be hitting the gym on a daily basis and giving it your all.

Healthy Diet

A healthy diet is part of any competition. Preparing your body for the stamina of scrutiny that it’s going to receive via diet is an important part of preparation. It’s easy to get caught up in the latest diet fad but these don’t last and often leave the dieter feeling devoid of energy and stamina. Focus on healthy choices and smaller portion to ensure that the body is ready for competition. Avoid empty calorie foods and watch for those sneaky pesky calories that are lurking in foods you don’t expect them to be in just waiting to sabotage your diet plan.

It’s also important to avoid alcohol (laden with calories) as well as smoking (causes premature wrinkles and of course eventually cancer and death) when preparing for competition. Avoid foods that cause breakouts such as fried foods and dairy. Your skin and body will thank you.

Plan to stay as hydrated as possible with plenty of water. Water makes up a huge percentage of your body and will help to keep your skin looking supple and hydrated. It’s also a healthy option for you during this time. If you don’t care for water consider adding in some citrus fruits to your drink and sip it throughout the day to remain hydrated.

Appearance

In addition to eating right and following a physical fitness regimen, it’s important to consider your appearance. Start with a bikini that flatters your specific body. Not all bikini’s are good for all body types. You may need to try a few different ones on to get the one that gives you the right look. Next consider your hair style. Does it give the appearance of a bikini clad gal who is bikini ready? or does it need some work? Select a style that is quick, easy and bikini worthy.

Your makeup should reflect you not the makeup brand that is being worn. Select summer makeup styles that enhance the appearance while not being overwhelming. Opt for beach friendly tones as well as waterproof eye makeups that won’t run when wet.

Fingernails can show how you care for your body. If you suffer from jagged or ragged edged nails get a manicure. There are many natural looking manicures available on the market today so go out and get one that will give you a healthier appearance. You can even bling those nails.

Tanning

While having a healthy glow is important, it’s also important to recognize that the sun can also cause premature aging and wrinkles. Today’s healthy bodies are turning to alternative forms of tanning such as spray on tans and using tanning beds for short periods of time to give the look of a healthy tan without the damage of the sun rays. Remember to cover your face to avoid getting snake skin wrinkles.

Poise

There aren’t enough words to stress this point. Without poise, you have nothing. You need to be able to get up on that stage and shine. Your personality needs to show through and you need to exude confidence while you’re on stage. If you don’t have poise, learn to fake it in a hurry. Poise is like your charm, your charisma, your glow. Over do it is better than under doing it here…

Following these bikini competition prep steps will help you to prepare and be ready for any competition that comes along in your future. Start planning now for your next competition.

If you looking for an online contest bikini prep coach, email me for prices and info here.