guardianactual
MuscleChemistry Registered Member
By Amy and Rob Wilkins
</br>
</br> "There's only one way to succeed in anything, and that is to give it everything. I do, and demand that my players do." -- Vince Lombardi "2003-this is the year I get serious and compete!" For many of you reading this article, you have considered competing in the past but something always seemed to keep you from the dedication required to get in competition shape.
</br>
</br> Do you think you have what it takes to be on stage? You have spent months, perhaps years developing your physique. Why keep it under wraps? Fitness and figure competitions have never been more popular and provide an excellent way to break into the fitness industry.
</br>
</br> These competitions require an extreme level of physical and mental discipline unmatched by other sports and 2003 is the year you will take action and compete. The following is a guide to help you reach your competition goals.
</br>
</br> Reality Check Before you begin, be realistic. Some competitors are blessed and have perfect genetics for competition. Other competitors lack symmetry or carry more bodyfat than they would like but through hard work, dedication, and commitment do extremely well in competition. To be a successful competitor, you must be mentally prepared to make competition the number one priority in your life-no exceptions!
</br>
</br> "The extreme mental and physical toll, not to mention the drain on your financial resources are always the important considerations to remember prior to competition," said Elizabeth Maurice, an International Federation of Bodybuilders (IFBB) Fitness Pro.
</br>
</br> Contest preparation requires you to devote most of your day toward strength training, meals, and routine rehearsals. Hard work, enthusiasm, and paying strict attention to these important elements of competition preparation will determine the outcome of your efforts.
</br>
</br> A great support system will help you, the competitor, achieve these goals by motivating and providing assistance to you when necessary. They can also serve as advisors telling the competitor what her strengths and weaknesses are; this is invaluable advice.
</br>
</br> Plan of Action Regardless of your fitness level, a plan of action is an absolute must. "You have to be patient," commented Maurice. "I think some people can be ready in less time than a year and some people seem to take longer. It took me three year's to turn pro and each year I learned and grew from my mistakes and experiences. An intense competitor knows how to meticulously plan and prepare for her shows (budget, choreography, music, costumes, tanning, hair, makeup, shoes, walking, posing, diet, supplementation, and sleep)."
</br>
</br> There are many variables to consider during the planning stages of your contest preparation; you cannot be over prepared. The following is a schedule to help you prepare for competition:
</br>
</br> 12-8 months out:
</br>
</br> Pinpoint the competition and date Develop your training and nutrition plan If necessary, look for a gymnastic/skills coach, choreographer, and personal trainer Keep accurate records of your progress in your training journal Find a DJ and music Think about suits and routine costume Try to work the following skills into your routine: one arm push up splits on both legs straddle press pike press high kicks cartwheel handstand forward roll straddle jump air jacks
</br>
</br> 8-5 months out:
</br>
</br> If possible have an experienced judge assess your physique Eliminate junk food from your diet Have music memorized and continue fine-tuning your routine Order suits and routine costume (remember to order the size you will be on contest day) 5-3 months out:
</br>
</br> Take bodyfat and weight measurements every other week and record Continue fine tuning routine, posing, and walking in high heels Revise training/diet if necessary "The sooner you start putting your routine together the better," recommends IFBB Fitness Pro Marie Allegro. "I suggest having your routine finished at least 4 months out from your competition. It is critical to practice over and over again to cement it into your memory. Run through your routine at least 4 times a week for at least one hour. I would dedicate one practice session just on your strength skills, one session on your choreography, and the last 2 on your entire routine. This plan will have you prepared and ready to show your stuff on competition day!"
</br>
</br> 3-2 months out:
</br>
</br> Try to get enough rest and sleep-vital for recovery Start tanning Register for competition and keep your receipts. This cannot be emphasized enough-you've put in the hard work. Don't let something as simple as forgetting to register ruin your big day. 2 months out:
</br>
</br> Make travel arrangements if competition is not local Choose hair style, accessories, and make-up Purchase competition items such as lunch cooler, body lotion, tanning products, nail accessories, make-up, etc. 1 month out:
</br>
</br> Stay focused! Stick to your diet, practice, practice, practice! Tan 3 weeks - 1 week:
</br>
</br> Practice mandatory poses and go over your routine in all your costumes Make a competition checklist to ensure you have everything you need. For example, posing suits, tanning products, make-up, etc. Tanning Day of Competition:
</br>
</br> Get to venue early and check-in Find out schedule of events and be ready After all the work you put into this competition, go out there and have fun-you've earned it! Training Days: Weight training and cardio are two of the most important pieces of your competition preparation. Your workouts should be tailored to meet your individual needs and genetic makeup. Since you will be refining your physique, make sure you prioritize your weak points and train them at the beginning of your workout.
</br>
</br> A personal trainer/coach may be useful to oversea all aspects of your contest preparation. Each competitor has different needs and a coach can provide confidence, direction, motivation, and inspiration. The key is to figure out what your individual needs are. If this is your first contest, you may have a ton of questions and consulting with a coach will help eliminate your fears and help you reach your goals.
</br>
</br> Here is a sample-training program:
</br>
</br> Day Body Part Exercise Sets Reps Cardio Monday Legs/Abs Squats 4 6-12 45-60 minutes Lying/Standing Leg Curl 3-5 4-6 Lunges 3-4 8-10 Traditional Crunch 3-4 8-12 Tuesday Chest /Triceps Barbell / Dumbbell 3-4 8-12 45-60 minutes Bench Press 3-4 6-12 Incline Bench Press 3-4 6-12 Standing Triceps 3-5 6-12 Extension 3-4 8-12 Wednesday Off Off Off Off 30-45 minutes Thursday Back/Biceps/Abs Barbell Bent Over Rows 3-4 8-12 45-60 minutes Lat Pull Downs 6-12 Barbell Curl 6-12 Concentration Dumbbell Curl 6-12 Traditional Crunch 10-20 Friday Shoulders/Calves Seated Military Press 4 6-12 45-60 minutes Standing / Seated Side Lateral Raise 3-4 8-12 Shrugs 4 6-12 Standing Calf Raise 3 10-12 Seated Calf Raise 4 8-12 Saturday Off Off Off Off 30-45 minutes Sunday Practice strength skills and work on weak areas 20-30 minutes if necessary
</br>
</br> "There's only one way to succeed in anything, and that is to give it everything. I do, and demand that my players do." -- Vince Lombardi "2003-this is the year I get serious and compete!" For many of you reading this article, you have considered competing in the past but something always seemed to keep you from the dedication required to get in competition shape.
</br>
</br> Do you think you have what it takes to be on stage? You have spent months, perhaps years developing your physique. Why keep it under wraps? Fitness and figure competitions have never been more popular and provide an excellent way to break into the fitness industry.
</br>
</br> These competitions require an extreme level of physical and mental discipline unmatched by other sports and 2003 is the year you will take action and compete. The following is a guide to help you reach your competition goals.
</br>
</br> Reality Check Before you begin, be realistic. Some competitors are blessed and have perfect genetics for competition. Other competitors lack symmetry or carry more bodyfat than they would like but through hard work, dedication, and commitment do extremely well in competition. To be a successful competitor, you must be mentally prepared to make competition the number one priority in your life-no exceptions!
</br>
</br> "The extreme mental and physical toll, not to mention the drain on your financial resources are always the important considerations to remember prior to competition," said Elizabeth Maurice, an International Federation of Bodybuilders (IFBB) Fitness Pro.
</br>
</br> Contest preparation requires you to devote most of your day toward strength training, meals, and routine rehearsals. Hard work, enthusiasm, and paying strict attention to these important elements of competition preparation will determine the outcome of your efforts.
</br>
</br> A great support system will help you, the competitor, achieve these goals by motivating and providing assistance to you when necessary. They can also serve as advisors telling the competitor what her strengths and weaknesses are; this is invaluable advice.
</br>
</br> Plan of Action Regardless of your fitness level, a plan of action is an absolute must. "You have to be patient," commented Maurice. "I think some people can be ready in less time than a year and some people seem to take longer. It took me three year's to turn pro and each year I learned and grew from my mistakes and experiences. An intense competitor knows how to meticulously plan and prepare for her shows (budget, choreography, music, costumes, tanning, hair, makeup, shoes, walking, posing, diet, supplementation, and sleep)."
</br>
</br> There are many variables to consider during the planning stages of your contest preparation; you cannot be over prepared. The following is a schedule to help you prepare for competition:
</br>
</br> 12-8 months out:
</br>
</br> Pinpoint the competition and date Develop your training and nutrition plan If necessary, look for a gymnastic/skills coach, choreographer, and personal trainer Keep accurate records of your progress in your training journal Find a DJ and music Think about suits and routine costume Try to work the following skills into your routine: one arm push up splits on both legs straddle press pike press high kicks cartwheel handstand forward roll straddle jump air jacks
</br>
</br> 8-5 months out:
</br>
</br> If possible have an experienced judge assess your physique Eliminate junk food from your diet Have music memorized and continue fine-tuning your routine Order suits and routine costume (remember to order the size you will be on contest day) 5-3 months out:
</br>
</br> Take bodyfat and weight measurements every other week and record Continue fine tuning routine, posing, and walking in high heels Revise training/diet if necessary "The sooner you start putting your routine together the better," recommends IFBB Fitness Pro Marie Allegro. "I suggest having your routine finished at least 4 months out from your competition. It is critical to practice over and over again to cement it into your memory. Run through your routine at least 4 times a week for at least one hour. I would dedicate one practice session just on your strength skills, one session on your choreography, and the last 2 on your entire routine. This plan will have you prepared and ready to show your stuff on competition day!"
</br>
</br> 3-2 months out:
</br>
</br> Try to get enough rest and sleep-vital for recovery Start tanning Register for competition and keep your receipts. This cannot be emphasized enough-you've put in the hard work. Don't let something as simple as forgetting to register ruin your big day. 2 months out:
</br>
</br> Make travel arrangements if competition is not local Choose hair style, accessories, and make-up Purchase competition items such as lunch cooler, body lotion, tanning products, nail accessories, make-up, etc. 1 month out:
</br>
</br> Stay focused! Stick to your diet, practice, practice, practice! Tan 3 weeks - 1 week:
</br>
</br> Practice mandatory poses and go over your routine in all your costumes Make a competition checklist to ensure you have everything you need. For example, posing suits, tanning products, make-up, etc. Tanning Day of Competition:
</br>
</br> Get to venue early and check-in Find out schedule of events and be ready After all the work you put into this competition, go out there and have fun-you've earned it! Training Days: Weight training and cardio are two of the most important pieces of your competition preparation. Your workouts should be tailored to meet your individual needs and genetic makeup. Since you will be refining your physique, make sure you prioritize your weak points and train them at the beginning of your workout.
</br>
</br> A personal trainer/coach may be useful to oversea all aspects of your contest preparation. Each competitor has different needs and a coach can provide confidence, direction, motivation, and inspiration. The key is to figure out what your individual needs are. If this is your first contest, you may have a ton of questions and consulting with a coach will help eliminate your fears and help you reach your goals.
</br>
</br> Here is a sample-training program:
</br>
</br> Day Body Part Exercise Sets Reps Cardio Monday Legs/Abs Squats 4 6-12 45-60 minutes Lying/Standing Leg Curl 3-5 4-6 Lunges 3-4 8-10 Traditional Crunch 3-4 8-12 Tuesday Chest /Triceps Barbell / Dumbbell 3-4 8-12 45-60 minutes Bench Press 3-4 6-12 Incline Bench Press 3-4 6-12 Standing Triceps 3-5 6-12 Extension 3-4 8-12 Wednesday Off Off Off Off 30-45 minutes Thursday Back/Biceps/Abs Barbell Bent Over Rows 3-4 8-12 45-60 minutes Lat Pull Downs 6-12 Barbell Curl 6-12 Concentration Dumbbell Curl 6-12 Traditional Crunch 10-20 Friday Shoulders/Calves Seated Military Press 4 6-12 45-60 minutes Standing / Seated Side Lateral Raise 3-4 8-12 Shrugs 4 6-12 Standing Calf Raise 3 10-12 Seated Calf Raise 4 8-12 Saturday Off Off Off Off 30-45 minutes Sunday Practice strength skills and work on weak areas 20-30 minutes if necessary
