I've talked to so many women that have considered entering a bikini competition, but they weren't sure of what Bikini Contest Prep consists of, so I thought I would write a little bit about it here, to answer the questions people have beforehand. I learned so much through the process of doing the actual competitions that I did, and with each one I became much better prepared. Here are some of the things that are important (in my mind) to a sucessful bikini contest prep.
1. Starting out in fairly good shape with a fair amount of muscle. The first bikini contest prep I did was on a whim, I thought....this will be fun, I'm in shape, I will just step on stage! Looking back at that prep, I realize that I actually had very little muscle as I wasn't weightlifting in an organized, strategic way. I dieted a bit for the competion to "get lean" and that was when I realized that there wasn't much lean muscle mass to my body, and I was going to need some time to get ready for the next bikini contest prep. If you aren't training hard now, I'd give yourself 6 montha to a year to prep. Muscle doesn't go on as easily as most women that I know seem to imagine it does. You'll need to have some time to build, followed by additional time to lean out. I would buy the book Strong Curves by my coach Bret Contreras, it explains so much about weight training that all women should now. I believe it's important to know why you are doing what you do, and as much about the process as possible so that you can actually give feedback on your programs.
2. Start learning the basics of nutrition. The Get Started Guide by Precision Nutrition is my absoloute favorite. It is an extremely liveable, smart way of understanding how to eat as an athlete, and how to eat for body composition changes (losing fat and building muscle). I’ve found that most people think that they are “eating pretty healthy” but to make body composition changes that are visible and fairly rapid, you’ll need a plan, and as much knowledge as possible. Don’t worry though, once you start learning about it is’s actually quite freeing, and you realize that with a little balance you can still really enjoy food and look great. A few of the things that I do nutrition wise for bikini contest prep? I consume a gallon of water a day, eat at least 1 gram of protein per pound of bodyweight, have a serving of fruits or vegatables with every meal and keep my carbs to steel cut oats, potatoes (mostly sweet), rice and quinoa, consume plenty of healthy fats (avocado, salmon, olive oil and nuts) and avoid processed foods.
3. Keep a food log. I use my fitness pal on my iPhone and track everything I eat. I actually log what I am going to eat the night before of the morning of so that I can be sure that I am getting what I need for my body without going over. If you are getting into the habit of logging just do it even if it’s after so that you are in the habit of doing so, but switch into pre planning as soon as possible if you want to see changes in your body. You can’t get where you need to go without a plan and clear direction, and what you put into your body is very important. For my own goals I tend to try to consume a fairly equal ratio of protein, fat and carbs (there’s a pie chart on the app if you hit the Nutrition button at the bottom of your daily food diary) and I alter my caloric intake on training days and rest days. When I am working to add muscle I usually eat about 2300-2500 on training days, and 1800-2000 calories on rest days. Everyones caloric needs are different, and the great thing about accurately recording what you eat is that you will learn what your body needs to be at it’s best. I measured things more at the beginning of my food logging to get a better idea of how much I was eating. I still measure things with dense calories like: sugar, oils, nuts, dried fruits, oatmeal, rice and nut butters. If you inadvertently double the quantities of these you can stall your progress.
4. Research different federations and see which one is the best for you. I compete in Bikini with the WBFF federation and love it. I think that the bikini category requires a great deal of training, but is a very commercial, feminine look and one that I can relate to. Look at what’s required for each federation and class and decide which one is the place that you’d like to start. I loved the beautiful productions that the WBFF federation has, as well as the fact that for the Bikini division you wear a bikini plus a gown. For people that have a background in dance, the fitness division could be a really fun outlet. I have zero flexibility and trouble remembering steps, so I’ll sit that one out.
5. Sign up for the competition of choice, and if traveling, book your ticket! I don’t know why, but until I physically sign up for something, I have trouble committing to it 100 percent, and training as hard as I need to. Once you put your hat in the ring you will see the improvement in your workouts and your committement to healthy nutrition. A goal is a great thing and you can use it to get the best body you have ever had in your life, at any age, or you can refuse to commit and say things like ”I’m going to try…….” to be brutally honest you van’t give yourself the luxury of only trying, you must tell yourself that you ARE going to do this. No wiggle room, no ifs and or buts.
6. Buy a great fitness cooler, and pack your food in advance. You need something organized and easy so that you can take your meals to work, or to appointments throughout the day. I laugh a little bit at myself every morning when I leave my house with my pink six pack cooler and gallon of water….but I also have the best body of my life at 39 years old. Bikini contest prep sometimes requires you to look less perfect today for the toned, lean body you want tomorrow (or six months from now)
7. Get 8 hours of sleep. You’re going to train like an athlete, and need to prep your meals. Everything you do in your life will be easier with the proper amount of sleep. Without it you’ll be holding on to body fat, dragging with low energy levels, and find yourself eating because you are tired. Cut the extra stuff out of your schedule and get to bed, it makes a huge difference.
8. Find a good coach, and start working on your posing (stage stuff:) early. You could have the most beautiful physique in the world, but if you walk out on stage hunched over without any confidence, no one will take a second look. The great thing about learning this is that you can always use great posture and confidence in life. We could all walk a little taller and smile more, there’s nothing wrong with presenting yourself well. Many coaches write workouts for you, help manage your eating and write meal plans and do posing.
9. Figure out what you’ll need to buy for the competition day and start looking at options. Most custom suits take 2 to 3 months to complete so I would recommend ordering early. You’ll need shoes, very sparkly jewelry, and possibly a gown or theme wear, your federation should have a page on their site which details many of the requirements.
10. Take a before and after photo. There is nothing more satisfying than looking at a photo and realizing what an incredible change you can make with hard work. It will drive you on the days that you don’t feel like going to the gym and you will push yourself harder to be your best in your after picture. I personally feel so proud of the changes that I’ve made in my physique, and I know that with hard work you will too!
Please take a minute to comment back to my blog and feel free to share any questions and experience that you have had. Did I miss anything? I hope this info helps you and gives you an idea of where to start in your bikini contest prep!
Stay healthy and beautiful!
Megan
Add new comment