While training and nutrition can get you the body you need to compete well, your stage preparation is just as important. Without good stage preparation there’s a good chance your hard work off the stage won’t be rewarded.
Calorie Range for Women: 1200 to 1500 per day.
Calorie Range for Men: 2000 to 4000
These numbers vary depending on individual genetics and supplementation. Factor in your strength and cardiovascular training and the calories expended to get the job done.
Choose a color that enhances your skin color and is flattering to your figure. If you have a fuller physique, and you're trying to look smaller, choose a darker color. If you're smaller, and want to add fullness, choose a lighter color. Make sure the suit works for you. It needs to be flattering to your skin and hair. It should be cut to fit your physique, exposing a V-taper front to back and opening your body lines. It should also cover 1/3 of your glutes.
Making sure your suit fits your body appropriately is critical. It’s best to purchase your suit from a seamstress that is familiar with competition suits. Only Bikini competitors successfully buy suits off the rack. Take pictures of different choices or styles. Ask friends their opinion. It is important to try on different suits and mess around with their placement on your body. A good seamstress will provide you with color choices and fabric swatches to compare. I always personally choose a dark suit color to prevent the blotchy smeared look from tanning products
I recommend Vizion Clothing:
A large selection to choose from. Excellent measurement system to order via internet. Quality Product. Experience in competition designs and styles. Quick Excellent pricing.
These are all questions that cross the minds of competitive NPC athletes in preparation for the big day. The answers to these questions and more are revealed here. I will cover everything you need to know to be successful in your next Bodybuilding, Physique, Figure or Bikini competition. I'll begin by going over some essential pre-contest checklist items.
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Begin tanning 6-8 weeks away from your competition. Go once or twice per week. Don't over tan. You don't want red tones or burns. A good base tan will match a spray tan. Getting a solid base tan prior to any spray application is critical It is important to consider how your skin looks long before you take a step onto that stage. Before you spray tan, make sure to exfoliate your skin. Exfoliating will get rid of any excess soap or shampoo that might be left on your skin. Be sure to try products out early and see what color looks best on you. Make sure you prep yourself prior to getting tanned for the best results.
A good looking presentation looks sloppy if your color is running. Poor color is a nightmare when you are standing in front of the judges or you stepped into the back where the magazine/internet photographers are waiting for you. Posing and seeing a huge thumb print on your bright yellow suit is a sobering moment to remind you that dark blue or green or black wasn't such a bad choice.
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What is the best way to train for a Bodybuilding, Physique, Figure or a Bikini competition? What is the best way to diet for a competition in one of the divisions? What do judges look for? Which supplements will help me to retain size? Which supplements will help me to lose weight? What is the easiest and safest way to manipulate body water?
Don't begin your preparation by overeating the week before you start training and dieting. It'll just make your cravings worse and will add a few pounds you'll have to work harder to lose.
Instead of focusing on food, or on all the things you won't be able to participate in, hone in on contest prep: How good you're going to look…..
How much fun you'll have and How hard you plan on working.
like on those gold shoes! The heel should be a minimum of 5” high. Anything under 5” just will not have the same affect for your legs. Here’s something you can do to see what the 5” heel will do for your calves alone. Stand on your flat feet. Look at your calves. Now, raise your heel about half way up. See the calf flex a little bit? Now stand up on your tip-toes and imitate a 5 inch or more heel under your foot. Look at how tight your calf gets. The higher you can wear your heel, the better your leg will look. And this isn't something that is especially important just for short women. It’s just as important for all you tall girls out there, too. 5’9” women wear 5 inches on stage and believe it or not, their still looking at 6” heels for next season. You want anything that is going to lengthen your body and make you stand out in the presence of the other competitors and in front of the judges.
So, what’s the 411 on the figure shoes? How high do they need to be? What should they look like? Should they have a platform? Can they have a design?
It can seem like a tough thing to do – choosing the shoes you’re going to wear on stage. But in reality, it’s not. It’s really pretty simple and unfortunately, there really isn’t too much variety in what looks good and what’s appropriate.
What should I buy?
Your shoes should be clear. Not silver, not black, not gold etc. The reason for the clear shoe is that it gives the illusion of an elongated leg. When you wear a shoe with color, such as a black one, the leg stops very dramatically and it becomes apparent that the shoe is there. With the clear shoe, you don’t draw the judges’ eyes somewhere they shouldn’t be…
You don't want hair and makeup so dramatic that the attention goes to cosmetics before your body. Hair and makeup need to be flattering, not overpowering.
You have to take what you have and work with it. Makeup is a key step in making you feel good about your look. Do you have the right shade for your new color and does it match with that new star studded suit? Are you wearing eye lashes so your eyes pop on stage?
One final key point: Shine on stage and backstage and your powerful energy will reach the judges and the score sheet.
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Every week is going to be different. There will be some weeks that will be bad, but there will also be weeks that will be great. Stay positive through your training and preparation. Focus on the positive. Don't doubt. Don't question. Bottom line: stay focused on goal. Everyone has drawbacks, but if you stay consistent and stay focused on the big picture, you'll have an affirmative experience. Talk positively to yourself, don't think negatively. Believe in yourself.
How long do you need to diet? 16, 12, and 8 week plans are typical.
I never recommend doing more than 16 or less than 8. The mirror tells no lie. Compare your physique with competition photos you've seen and decide the length of your diet.
Decide on what diet you will follow. You should know the Calories per day, and the components (macronutrients) of the diet. How many grams of Protein, Carbohydrates and Fat are you eating within the total calories? To maintain muscle and lose fat, the percentage of macronutrients looks something like this: 45% Protein, 35% Carbohydrates and 20%Fat
They're Always Watching
Practice, Practice, Practice and Practice posing! Not only your posing, but how you walk, stand and move on stage. When you step on the stage, remember that the judges' eyes are on you all the time. When the judge says relax, that only means to stand there flexed. Simple things like learning to breathe and look relaxed in a flexed position is important. Learn what it feels like to be in each position or posing without the mirror as your guide. It takes a lot to impress a judge, but it only takes a second for them to cast you off of the winner's podium.