Congratulations on making your decision to compete in your first bikini bodybuilding competition!
We are sure that you might have a ton of questions and uncertainties. But if you are lucky, you can get some help from a professional coach or trainer to help make you the best in the field!
We are here to help you break down the essentials before you take a deep dive into the world of bikini competitions! This will be your go-to guide in making this an even more adventurous and memorable experience!
Let’s start with the most important aspect – Your diet
Prepping for a bikini bodybuilding competition demands you to have a dietary discipline like never before. Forget about balanced eating habits or your occasional indulgences. Before competing, you need to follow a strict meal plan, leaving no room for any spontaneous dinner parties, or Friday night drinks with friends and family.
You will have to make a ton of sacrifices and commit to it wholeheartedly. You should also have conversations with your partner about the sacrifices required during your prep journey. Both you and your partner need to be on board throughout the entire journey.
Next is – Setting a realistic timeline
You need to give yourself more time than you think. Even if you are already in good shape, you need to give yourself at least 12-14 weeks before finalizing a competition. This period will allow you to acclimate to your new routine, build support with your coach, and make your dieting process more manageable. Being ahead of your schedule will give you the freedom to enjoy some diet breaks and take a few days off from training. It will also give your body the time to build, heal and repeat.
Now, let’s talk a little about – Money
Competing in a bikini competition can put a bit of strain on your wallet. The expenses can add up more quickly than you think, from gym and coaching fees to beauty treatments and your rhinestone bikini suits. It is important to budget your expenses and to prepare your mind for the financial investment you will make.
How do you need to train for the competition?
When it comes to your physical preparation, the shape you need for the stage is important. This depends on the competition division and federation you want to compete in, but for any of them, you will need to create a combination of resistance training and cardiovascular exercises.
If you hire an experienced coach, they can tailor a training program to suit your physique and competition goals. Also, do not forget to keep a balanced diet rich in lean protein, healthy fats, a lot of fruit, and complex carbohydrates. If you count the calories you eat, it can help ensure you will stay on track to achieving your dream physique while avoiding overeating or over-eating.
Now, let’s talk a little about the diet you need to follow for those 4-5 months
Many competitors opt for a card-based diet, alternating between low and high-carb days. Others can follow keto diet plans, with strict diet days and refill days. The key to building a great body is maintaining a calorie deficit while ensuring you get all the nutrients your body needs. If you are new at meal prep and portioning, you can consult a nutritionist or prep coach.
You also need the right Rhinestone Bikini Competition Suit
Your competition suit plays an important role in your overall performance and presentation on stage. So, choose the one that flatters your physique and also follows the competition suit rules. Your rhinestone bikini should also fit you well, complement your skin tone, and provide adequate support to your performance. If you do know a lot about rhinestone bikinis, you can consult with a designer and make the right choice.
Finally, now we should talk about the less glamorous side of bikini bodybuilding competition preparation – Hair Removal & Tanning. Before the competition, you need to get rid of all the hair on your body, except for what’s on your head. Also, the tanning process is important for preparation, because the tan will give you a bronzy glow on stage. Be prepared to get a bunch of spray tan sessions and properly exfoliate your skin before the spray tan to get an even and natural-looking color.
In conclusion, preparing for a bikini bodybuilding competition requires dedication, time, and financial investment. You need to understand your dietary, logistical, and physical aspects for the competition.
Remember to lean on your support system, stay focused on your goals, and enjoy this once-in-a-lifetime experience you worked so hard for.
Good luck, ladies!
