Congratulations on your decision to compete in a bikini competition!
Big news – you’ve decided to enter a bikini competition! This is an exciting time and a big undertaking, so we’ve put together the ultimate beginner’s guide to help you make the most of this experience.
From choosing the right bikini to diet and exercise tips, this guide covers everything you need to know to make your debut on the fitness bikini competition stage. So, let’s get started!
Why do you want to compete?
When working towards a goal, understanding your “why” is key. Why do you want to compete? Maybe it’s to challenge yourself, prove something to yourself, or it could be that you just want to get an adrenaline rush and have some fun. Or you would like to change and transform your physique and lifestyle
An effective way to stay motivated throughout your journey is to create a goal. This helps you stay focused on the bigger picture and not get distracted by the daily setbacks you will face in the weeks leading up to the competition.
Go beyond physical reasons and think deeply about why you are competing. Visualising what your ideal outcome will look like can help you stay motivated through the hard times. Stay focused on how good it will feel to cross the finish line. Find the emotional connection and carve it into your memory — the feeling of a job done well. This will keep you motivated during the weeks and months prior to the competition. Enjoy the journey and celebrate every little progress
What kind of shape do you need to be in?
If you want to compete, you need to get into certain shape - depending on your category and federation. There are different criteria for bikini class, wellness class, figure or fitness models.
You need a combination of resistance, weight training and cardiovascular exercise — the ratio depends on your individual goals. The training split will be advice by your prep coach based on your competition goals and physique.
You need a combination of resistance, weight training and cardiovascular exercise — the ratio depends on your individual goals. The training split will be advice by your prep coach based on your competition goals and physique.
Always keep in mind that your diet has a huge impact on your muscular and cardiovascular health, and it also plays an important role in your bikini competition preparation. Have a well-balanced diet that includes lean proteins, complex carbohydrates, healthy fats and lots of fresh fruits and vegetables. Again this will be advice by your prep coach and tailored with your training.
It’s also important to count your macronutrients, especially if you are trying to lose fat for competition and “shred” your body. Make sure you have an experienced coach to help you design a meal plan and follow it. Losing weight correctly will help you look your best and perform your best during competition. An experienced coach will be able to keep you on track and make sure you're not overtraining or under-eating.
What kind of diet do you need to follow?
Diet is a very important part of bikini competition preparation. Many competitors create and follow a strict diet and lifestyle plan. Generally, you need to be aware of what you're eating and make sure you are consuming all the essential nutrients, vitamins and minerals required to support a lifestyle that includes regular exercise.
The most common diet for bikini competitors is carb-cycling. This involves alternating between higher and lower carb days throughout the week. On high-carb days, you should eat more carbs in proportion to your protein and fat consumption. On low-carb days, you should reduce your carbs and increase your protein and fat consumption. Also many coaches prefer keto diet or combination of strict diet and refill days ( know as cheat days)
It is important to still remain in a calorie deficit and not to drastically reduce your calorie consumption. A good rule of thumb is to reduce your carbohydrates by up to 50%, increase your protein by up to 20%, and adjust your fat accordingly. ( just and example)
If you are not familiar with meal planning and portioning, it may be best to consult with a nutrition specialist or prep coach before you start your diet for bikini competition.
How do you find the right competition bikini?
Make sure the bikini you choose for the competition is flattering, aesthetically pleasing and appropriate for the show. Finding the perfect bikini is essential in order to achieve a successful look and feel on stage. Each category and federation has the rules for bikini attire that you should follow to avoid being marked down on stage.
As a bikini competitor, there are four criteria you should look for when choosing a bikini. These include:
- Fit: The bikini should fit your body properly and be comfortable to wear.
- Colour: Choose a colour that will stand out on stage and looks good when combined with your skin tone and hair colour.
- Fabric: The fabric you choose should flatter your body shape and give the bikini maximum support. The fabrics used in high-end bikinis are usually lighter and more breathable, which will provide extra comfort.
- Sparkle: A sparkle will make your bikini stand out on stage and will bring out the glam and sophisticated look
Finding the perfect bikini for your body type can be challenging, so you may want to try on a few different bikinis to get a better idea of what works for you. It can be helpful to bring a friend or family member along for advice and for a second opinion on fit and colour.
The best is to book consultation with bikini designer who understand the competition rules for each federation, colour matching, style preferences. Designer who will help you to complement your physique and overall look.
If you looking for bikini just click on www.bikinibkb.com and book your free consultation.
If you looking for bikini just click on www.bikinibkb.com and book your free consultation.
How do you do your hair and makeup?
Your hair and makeup are just as important as your bikini in order to make an impression on the judges. It’s important to ensure that your hair and makeup are applied perfectly in order to look professional, polished and on-point for your bikini competition.
When it comes to hair and makeup, there are a few tips you should follow to ensure you look and feel fabulous. Start by getting your hair cut and styled, and do your makeup trial weeks before the competition to get a feel of your look. When you decide on your look, practice it multiple times until you’re completely satisfied with the results – this will also help you feel more confident on the day of the competition.
To avoid the stress and makeup disaster ( like not matching your tan colour ) book professional make up artist who has experience with fitness competition makeup and hair. Most of federation and show has makeup team backstage. This is usually booked separately on federation website after you register for your competition.
Here are a few tips to keep in mind when it comes to hair and makeup for a bikini competition if you do it yourself:
- Practice your makeup and hairstyle in advance
- Choose a hairstyle that will frame your face and draw attention towards your features.
- Make sure your makeup is not too heavy and does not detract from your look and match your bikini bikini. Makeup should enhance your looks, not replace them.
- Bold lips and eyeshadow will always attract attention.
- If you plan to use colour in your makeup, keep it subtle and make sure to use neutral or complementary colours.
- Use waterproof makeup to make sure your makeup lasts longer.
When it comes to the competition, it’s important to keep your hair and makeup
looking fresh and on point. I highly recommend to book backstage makeup and hair stylist.
Do you need to wear fake tan?
YES! It is a must. Your tan should be done by professional tanner and again each federation usually has the tanning team backstage. You may need 1st layout of tan the night before your show and 2nd layout at the morning before your competition.
Some federation restricted some tanning products you can use yourself so please always check the website of your federation where you find all information and booking slots for your tan.
is better to use professionals at the show because they can correct and respray your tan if you ruin it, scratch it or simply you may need a top up or glaze before stepping on stage.
How do you pose on stage?
When it comes to your bikini contest posing routine, practice makes perfect. You need to practice your posing in front of a mirror multiple times before the competition date so you can get comfortable with your routine. A good rule of thumb is to take at least ten minutes a day to practice your posing in the mirror.
To help you nail a perfect bikini contest posing routine, here is what you need to keep in mind:
- Make sure you know the mandatory poses - each federation has again different rules. For example IFBB has 4 quarter turns but NPC only 2..
- Understand the judges’ perspective – Judges are going to look at your entire body and not just your face and abs, so make sure to spend enough time practising full body poses.
- Show off your muscular shape – With each pose highlight your body’s definition by having your arms and legs slightly bent, pulling in your stomach and flexing your muscles.
- Perfect the pose – Use angles and be aware of where your body is in relation to the audience and camera. Make sure that you’re not angled too far away, or too close.
- Be confident – Most importantly, you need to be confident when posing, because confidence is key. You want to look as confident as possible!
Remember: practice makes perfect! Don’t forget to practice and get comfortable with your poses to ensure that you nail them during your performance. That is the best way to make an impression on the judges.
You must also practice your I - walk or T-walk presentation. Find a posing coach who understand all mandatory posing, walks and rules for your federation and someone who will tailor the I- walk, T- walk and competition posing to your physique. Someone who will make original walk and routine just for you and someone who can boost your confidence before you step on stage.
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