Competing in bikini competitions is an exciting yet overwhelming feeling at the same time. You are working hard to achieve your dream body but also need to come out of your comfort zone and step into unfamiliar territory.
By now we are sure you have received a ton of advice and read articles to better understand the sport, but something else is the same as your personal experience. Lucky for you, we have worked with experienced bikini bodybuilding competitors, both pros and amateurs and we will share some helpful insights.
Let’s look at the things you need to know before your bodybuilding prep journey –
1. You will have to make sacrifices with your favorite foods
One of the major changes you need to make is to give up on certain foods during your prep journey. A lot of coaches will tell you – “lose fat without sacrificing the food you enjoy.” You don’t always have to eat boiled chicken and broccoli rice and you can’t eat ice cream and fried chicken every day.
You need to focus on eating lean proteins like chicken, eggs, turkey, beef, and fish. Also, load up on vegetables to stay full without overdoing carbs and fats. A good coach will adjust your diet and allow cheat meals and breaks. But sticking to a strict diet is important to get the results you want for a bikini bodybuilding figure.
2. Track your food daily
Tracking your food intake is important. Everything you consume needs to be counted, even the smallest things like oils. It is also important to hit your macronutrient targets, while still keeping some flexibility in your diet. A lot of athletes follow the same meal plan every day making it easier to track their calorie intake. Spend money on a good kitchen scale, some measuring cups, and a spoon to help stay on track.
3. Cardio is a must
Even though you can get lean without cardio also, most women need it to get the best results. Cardio helps improve muscle definition, gives fullness, and helps enhance your overall stage look. Instead of focusing entirely on cutting calories, cardio will allow you to burn more calories while still eating enough to fuel your body.
Don’t worry, you don’t have to start with hours of cardio already. Start with simple tasks, like 20-minute walks, and gradually increase as you get closer to your competition. This won’t cause burnout and your body will keep responding well. Whether you like walking, bikini, or using a stair master, everything works as long as you stay consistent.
4. Creative food recipes will make your prep easier
Competing will require you to be on limited macronutrients, so being creative with meals can keep things interesting. This way you won’t get bored of eating the same thing over and over again and it also decreases the chances of binge eating unhealthy snacks. There are tons of low-calorie and high-volume food recipes to use when you want to be satisfied without sacrificing your diet.
For example, instead of drinking the same protein shake every day you can opt for protein pancakes or mix up some Greek yogurt and berries. Finding fun ways to meet your protein and nutrition goals can make the entire process much more enjoyable.
5. You will lose more weight than you think
First-time competitors underestimate how much body fat they need to lose. If you think you need to lose 15 pounds, the real figure can be around 20 pounds. It is normal to carry more fat than you think, and to look your best on stage you need to get very lean first.
In conclusion, preparing for a bikini bodybuilding competition is an exciting challenge. In these competitions, judges are looking for more than just your physique. You also need to ace your makeup, skin tone, micro bikini competition suits, and how well you present yourself on stage.
Posing is also an important part of your stage presence, so make sure to practice a lot before stepping on to perfect every step.
Bikini bodybuilding competitions push your body to the limits, and for first-timers, it can be much harder. But do not lose hope and stay motivated to achieve your most lean and shredded look for the stage.
Stay motivated and enjoy the journey!
