You’ve finally decided to compete in your very first figure competition. Congratulations! You are about to step into a wonderful journey of literally watching your body transform on a weekly basis.
Your First Figure Competition Must Include The Following…
With the tips you are about to receive you can create a contest diet to blast off body fat, engage in high-intensity fat-burning cardio workouts, and implement progressive weight training to build the sexy and sculpted muscle you need to blow away the judges.
If you are ready to take the first step in your figure contest prep, read on.
Tip #1 – Your Prep Diet is the Backbone of your Fat Loss
It’s easy to eat a healthy diet, but if you are preparing for your first figure competition you need to scale it up a bit and eat a diet that’s rich in protein with a moderate amount of complex carbs for energy, non-starchy veggies for fat loss, and enough essential fat for proper hormone production and a functioning metabolism.
It is critical that you include protein in each meal to maintain a positive nitrogen balance, which creates a breeding ground for muscle growth.
Tip #2 – Use Cardio as Your Back-Up Fat Loss Method
It’s true that your contest diet is your source of fat loss, but you can also use cardio workouts to increase the fat burning effect and burn off stubborn body fat stores in the hips, thighs, buttocks, and stomach.
Keep your cardio mixed-up and progressive. Never let your body catch on to what you are doing cardio-wise, otherwise your body will adapt and your cardio will be less effective. Great cardio formats to include are High Intensity Interval Training (HIIT) and change up the ratio often.
Tip #3 – Keep Your Weight Training Fresh
When prepping for your first figure competition you will be tempted to try every conceivable workout imaginable. Don’t fall into this trap. A successful figure prep workout should involve you weight training 5-6 times a week, working each muscle group once a week and weak muscle groups up to two times a week.
Many figure competitors adopt a 2 day on, 1 day off training split to allow for a rest day after 2 consecutive training days. When your training hits a plateau, toss in some drop sets, giant sets, negatives, burns, partials, tri-sets, etc. You can use any Weider Training Principle you need to so you can shock your muscles to get them to respond.
It’s important to do your homework before entering your first figure competition. This way you are guaranteed to be prepared.
Ensure Continued Progress
Here’s a quick rundown of how you can win your first figure competition. The trick is to apply all the working factors in a progress manner. Don’t use all your eggs the first week. Losing body fat, building muscle, and getting in contest shape is a series of progression in diet, training, and cardio.
You can get Figure Competition Workout Programs sent straight to your inbox so you have new and fresh training workouts to implement. These workouts are specifically designed and coordinated to take you from point A to point B in 12 weeks.
Karen Sessions – Figure Coach
Thanks for reading over my article! I hope you found the information helpful. If you have any questions you can contact me directly using the “Contact Link” at the top of the page. I answer all emails.
If you did like this article then you should sign-up for my FREE Contest Prep Insider Lessons. These lessons provide science-based information on fat loss, muscle gain, and contest prep. Get the facts and you get the results.