As much as I love peanut butter, there’s a lot of fat–good fat–in it. And with as much as I consume peanut butter, my fat intake can get very high so I eat powdered peanut butter when I feel like I’m really going over board with my […]
Everything You Need To Know About Bikini Competitions!
We all would love to be able to step on stage or just step on the beach with a kick ass body that makes people do a double take, but are you prepared to do the work and time that it takes to have a Bikini Competitor body?
First, anyone who is interested in even beginning the prepping stages of a Bikini competitor needs to be prepared for at least 12-16 weeks of prepping with workouts, cardio, nutrition and of course the mental discipline that goes along with it. Seasoned competitors can usually get show ready within the 12 week frame, but majority of new competitors will take at least 16 weeks to give the body time to adjust to a lower body fat and a more intense training regimen.
The biggest misconception with the prepping stage for bikini, is that most girls assume a bikini competition is not nearly as much training and dieting as physique or figure. The truth is bikini competitors lift weights just as much as figure girls the only difference is with figure you are focused on building and shaping each muscle individually while holding a more lean “dry” look where with bikini you hold an overall lean muscular build with more body fat.
A typical starting weight training and workout regimen for a bikini competitor (depending on the amount of body fat and weight loss that would need to be lost) would look similar to this:
Monday: Legs (Quads, Calves, and ABS) followed by 30-45 minutes of steady cardio
Tuesday: Shoulders & Triceps followed by 30-45 minutes of steady cardio
Wednesday: Back & Biceps followed by 30-45 minutes of steady cardio
Thursday: Chest & ABS followed by 30-45 minutes of steady cardio
Friday: Legs (Hamstrings, Glutes and ABS) followed by 30-45 minutes of steady cardio
With this you would be lifting fairly heavy weight concentrating on form and just getting your body conditioned to training with weights that much along with a regular cardio regimen. As you get closer to a competition date you would increase your cardio and focus your strength training more on high repetitions with active rest (performing body weight exercises in between lifting sets) along with longer cardio sessions.
Every girl will be different with her training schedule depending on her build, her goals, and whether she needs to put on a little lean muscle mass or whether she needs to maintain her current muscle mass while dropping body fat.
When it comes to nutrition, the first 6 weeks are very steady and similar to a normal healthy eating plan with 5-6 meals a day combining lean proteins (white fish, chicken, egg whites), complex carbs (brown rice, sweet potatoes, oats), veggies, and healthy fats (avocado, raw almonds, olive oil, salmon). Typically, you would focus on getting the majority of your complex carbs in for your first 3 meals of the day and have your last two meals be more protein and fat structured. For example, you would have avocado or almonds with veggies and proteins in the evening instead of protein, veggies and brown rice. As with the workout regimen, when you get closer to your competition date you would start the process of carb cycling and cutting back a little bit on fats to help lower your body fat a bit more before stepping on stage.
The most time consuming portion of the bikini contest prep is the food in my opinion. Because you are consuming 5-6 whole meals a day, you will need to prep your foods at the beginning of the week to have prepared to consume around 35 meals total. No worries though because once you get into the habit of it and start to see your body transform you end up figuring out a routine that works best for you.
The other part of the bikini contest is a little more fun and glamourous and happens as you get closer to your competition date. You will need to schedule someone to do your hair, makeup, spray tan, pick out your bikini contest suit, and practice your poses. Believe it or not, there is a technique that goes along with all of this as well because the right color suit can make a difference on your physique and presence along with the right cut. The tan is equally important because judges are looking for an overall lean yet feminine physique that is also evenly tan.
If you have never done a bikini competition and are thinking about competing, I would recommend first getting yourself in a regular workout schedule that is similar to the one above to give your body time to adjust to the training while also getting on a regular nutrition plan as well that you can maintain. So many girls dive right into wanting to do a bikini contest without ever training on that scale before which is doomed to leave you frustrated and exhausted. Also, be sure to hire a coach who can walk you through every step of the process of workouts, nutrition, poses, makeup, hair, and tanning.
A Bikini competition is a great way to challenge and transform your body! I always suggest that when considering competing, make sure you are doing it for the right reasons and for yourself. Have fun with it and see it as a personal goal to have fun with and win or lose you will enjoy the experience.
If you would like more information about workouts and nutrition you can get a ton of this information at www.AshleyDrummonds.com
Healthy pumpkin cheesecake bars with a gingerbread cookie crust and topped with a decadent layer of homemade chocolate because how the heck else are you going to eat protein cheesecake? I used Snickerdoodle PEScience Select Protein Powder because oh my god, snickerdoodle and pumpkin were […]