The world of women’s fitness is changing. More and more women are training for women’s figure competitions. Figure competitions are judged solely on the woman’s physique and poses. In the past there were no figure competitions, it was women’s bodybuilding or fitness competitions-which consist of mostly gymnastics routines set to music. In the past decade the fitness industry has opened up a whole new sector to women who are looking to compete and challenge themselves in the body building world, but on a different level. Women’s figure competitions are different from bodybuilding shows in the sense that they are designed to display women with great muscle tone but have a “softer and more feminine” appearance than the womens bodybuilder competitors. The figure competitions are becoming more and more popular in the fitness world and usually parallel the fitness modeling industry. Women of every age are training and preparing themselves for figure competitions. Figure competitions are so unique because anyone can train to be up on the stage.
Deciding to train for a figure competition is a huge decision that should not be taken lightly. Making the decision to prepare for a figure show will require a strict adherence to competition training, diet, and a complete overhaul on your mental attitude. The first thing you will need to decide is whether or not you will be able to stick with the program against all odds. If it means giving up most of the foods you love and waking up at five a.m. to do cardio, then that is what you have to do and you will have to be consistent if you want to be truly successful with your training program. There are several must do steps if you are wanting to succeed in preparing for a figure competition.
Step One- GET MENTAL!!! Get yourself in the right frame of mind. Think positive .Only a positive attitude will keep you in the right frame of mind. There is no room for doubt if you are going to compete in a figure competition in front of hundreds of people. Maintaining the right attitude will help you to overcome the obstacles that might challenge you in the beginning.
Step Two- Plan, plan, plan. From shopping for food, to planning and cooking your meals one week at a time ,to scheduling your workouts by blocking out your day planner, you will need to plan everything! As they say….If you fail to plan…plan to fail. Focus on the journey…and the destination. Figure out a way to make every meal and every workout count. Planning is one of the biggest keys to success when you are preparing for a figure show, there is no question about it.
Step Three- Be consistent. The biggest thing that leads to failure on diets and exercise regimens is the lack of consistency. Never make an excuse or put a workout off until the next day. Be consistent. Any excuse is as good as the next…but tomorrow will never come if you keep putting things off until the next day. You must be consistent with every aspect of your training program. You must be consistent with your nutrition, exercise, sleep, and your body fat measurements.
Step Four- Get a Coach. If you can afford a figure coach it would be a wise decision to employ one. Finding someone that you are comfortable with and can help to motivate you while acting as an accountability partner will help keep you on track. A figure coach is usually someone who has actively participated in figure competitions in the past and is very aware of the industry and the requirements and guidelines that must be followed. They will have inside knowledge that will help you to understand the competitions rules, poses and suit guidelines. A figure coach will help design your nutrition, exercise program, and will teach you how to pose correctly for your show. If you cannot afford a figure coach, there are other alternatives. Special day and week boot camps are taught by the top women in the fitness industry and these seminars can be pretty affordable if you are willing to travel to the events. You can gain a lot of knowledge at these camps and meet people like yourself who are working toward the same goal. There are also figure training dvd’s available for purchase that will detail nutrition plans, exhibit exercises and training programs, and show posing techniques.
Step Five- Start training hardcore. Don’t over train, but stick to a strict training schedule. Most people that train for figure competitions train for at least a full year. Depending on how far you have to go to meet your goals, will determine how much time you will have to invest. Everyone’s body reacts different to training and proper nutrition. Lifting weights and increasing your cardio time will help you shred off excess body fat. You have to take your training to the next level if you want to be in figure competition shape by the day of your show. Your competition body fat range should be somewhere around 8% to 12% body fat. This will require you to work extra hard on your physique and nutrition through what is called a “lean out phase or cut out” diet. The last few weeks before a show are the most critical for leaning out. Following the rules the last two weeks can separate a 1st place finisher from a no place position.
Step Six- Practice Posing. Make sure that you practice the required poses in front of a mirror. Use a self-tanning product to help enhance the appearance of your muscles and striations. This is what the judges will be looking for. This is what the competition comes down to. Every muscle movement, every line, every possible bulge. Your physique must be well balanced from top to bottom. Each muscle group should be equally developed. Symmetry is very important. One area should not be more developed than any other area. Find the perfect posing suit. These must be measured and professionally tailored and may even need re tailored just before show time since your body will be dropping excess body fat rapidly as the show nears. You will be required a one piece suit and a two piece posing suit. Both of these must meet the competition guidelines. Be sure to check the rules. You do not want to be misinformed and show up in a thong.
Step Seven- Above all have fun! If you aren’t having fun..what is the point? Sure there are benefits to training and working hard. You will see results in your physical appearance and your mental attitude. But, you need to make sure that your heart is in it for the right reasons. It never hurts to have a little fun while you’re at it! You might just enjoy it after all.
