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Hi there! Welcome! If you’re here, there’s a good chance you’ve thought about having your first bikini bodybuilding show but are unsure of what to expect.
You’re in the right place.
Given how much work bikini bodybuilding prep involves, we would like to break it down for you here into three main categories: what to expect, what to concentrate on, and how to do it well. Before you begin, it’s a good idea to take a peek at the backstage areas as there are many more details involved than just the glamorous, stage-perfect ending!
Table of Contents
Your Diet Plan
Everybody’s experience with this can be very different. Everything is dependent upon your preferred style and metabolic rate.
In the bodybuilding competition prep, there is a relatively new method of dieting that is gaining popularity. This type of meal prep is appropriate for you if you enjoy the concept of eating whatever you want. Yes, you read it right! This technique gives you the most leeway when it comes to eating and greatly helps in controlling desires.
You must, however, be able to tolerate the boredom of consistently consuming the same things. For some, this is the real preferred technique. However, I’ve discovered that a lot of individuals begin using this strategy rather well at first, but eventually give up because they get bored eating the same foods all the time.
It’s also crucial to remember that before pursuing a competition prep, it’s advisable to reverse diet to a good, healthy level of calories if you had a history of dieting in the past or if you now consume relatively few calories per day. You will probably need to cut your calories considerably to drop the body fat required to be stage lean if they are currently low.
Training
When it comes to growing muscle, there are two main areas of focus for bikini bodybuilding competitors. The most prominent muscles are the back, delts, glutes, and hamstrings. Because the sport is essentially about balance, it makes sense that you would want to develop your complete body.
The bikini suit you pick should not be extremely dry or shredded. The bikini should help your muscles to appear full and for striations to be invisible. The goal of training is to develop the perfect hourglass bikini figure. This means that having huge biceps or ripped abs won’t earn you extra points. If you have imbalanced muscles, you may potentially lose points.
Generally speaking, training five to six days a week gives the best results. Preparing for a competition is serious. Getting your physique ready to compete takes a lot of work. It may take you a few months to build before beginning a cut if you have never lifted weights before. So, don’t put too much pressure on your body and mind. Keep working hard in the gym to see real results.
Show Day!
For those who are new to competitions, this may be the most important part.
Before your show day, comes the tan.
This is not your typical spray tan, where you are expected to shower off the product to expose that gorgeous, natural golden glow. Show-day tan helps your muscles look more prominent. After you get the tan, you shouldn’t take a shower. It will be DARK and any water that touches it will result in runny lines and ruin your stage look.
Don’t worry, you’re going to appear a little insane when you get it done for the first time while you’re not on stage, but on the stage, it looks amazing. When you’re in the spotlight, it will improve the definition of your muscles. Without that tan, the fine lines you’ve been working on during prep will be invisible under the lights, and you’ll look washed out.
To get rid of any dry and dead skin, make sure you exfoliate the week before your performance. This will provide an even tan. Additionally, you should quit wearing deodorant the day before the performance. Deodorant can throw off your pH balance and result in green armpits after tanning! Not adorable in photos.
Don’t forget to pack a towel. It will need to be sat on backstage as you prepare to perform. By doing this, you’ll also avoid damaging your tan. Bring headphones so you have something to pass the time while you’re waiting.
Finally, ten to twenty minutes before to your stage performance, you should bring some resistance bands and a pump-up meal. Something heavy in sodium or sugar is required. Chocolate, pop tarts, and a bag of potato chips are all excellent options. Consume your high-protein meal and begin applying your bands to ensure your muscles appear as plump as possible before the bikini bodybuilding stage performance.
I hope you found this useful! Before entering her first bikini bodybuilding competition, we believe that every athlete should be aware of these things.
Put an end to awaiting the ideal moment. An ideal moment will never come along. It’s always better to make a change RIGHT NOW! So, start getting ready now!
