Each year, more than 15,000 women compete in National Physique Committee (NPC) competitions where they will showcase their months of hard work in only 60 seconds of posing. Achieving a sculpted body for a bikini competition is not easy. Discipline, hard work, and dedication are the keys to success. Yet, if the allure of the stage is calling to you, you might be curious exactly how to go about bikini competition training.

While this blog post aims to answer basic questions, keep in mind that it’s always best to work with a professional trainer to help guide you through the intense and fulfilling journey of bodybuilding competitions.

How Long Does It Take to Prepare for a Bikini Competition?

Preparing for a fitness competition can take anywhere from 3 months to a year, depending on the athlete’s shape and metabolism rate. Women who are already in good shape can usually achieve their desired body in about 12 weeks, but other factors can play a role in competition prep.

While there are ways to get started in bodybuilding competitions at any skill level, most women will need at least 18 weeks or more to reach the required leanness for entry-level competitions. For professional-minded competitors, preparing for a competition can become a year-round endeavor.

Why Patience Is Crucial in Bikini Competition Training

A core part of preparing for a bikini, wellness, or figure competition is understanding that you can't lose weight overnight. Building muscle and losing fat takes time, especially since both cannot be done simultaneously. Instead of focusing on the time things are taking to develop, instead focus on your daily discipline, making healthy choices each day to push you towards your goal.

Healthy Weight Loss Recommendations

Athletes should aim to lose weight as naturally as possible to avoid side effects. The general recommendation is to aim for losing up to two pounds a week for a healthy weight-loss journey.

Diet

A healthy diet is the cornerstone of an effective training program. To lose weight, competitors need to maintain a caloric deficit. Calorie ranges will vary based on individual metabolic rates, activity levels, and body size.

Key Dietary Tips

·       Incorporate nutrient-dense and voluminous foods into your diet to maintain fullness and energy.

Training

For the first 8 weeks of preparation, aim for 45-minute cardio sessions 5 times a week alongside strength training. One month before the competition, increase your cardio to 60-minute sessions, 7 times a week.

If boredom sets in, mix up your exercises to keep your routine exciting for both your mind and body.

Building Muscle

Train your muscles 5 days a week. You can focus on different muscle groups each day and stick to a consistent schedule. Many coaches recommend interval training to prevent overuse injuries.

Understanding the Categories in Women’s Physique Competitions

Women competing in physique competitions can participate in various categories:

·       Bikini

·       Figure

·       Fitness

·       Physique

·       Bodybuilding

Do you know the difference between bikini and wellness competitions? Each category has unique requirements regarding muscle size and leanness, so know which one you’re aiming for before you start!

Bikini Division Requirements

The Bikini division is ideal for participants with the least muscle mass. Competitors should have:

·       Full, round glutes with separation between the hamstring and glute areas

·       Moderately round delts

·       A foundation of muscles that highlights a feminine body shape

Find the Perfect Bikini Competition Suit

Choosing the right bikini, wellness, or figure competition suit is essential for showcasing your hard work on stage. Toxic Angelz Bikinis offers a range of high-quality bikinis designed to help competitors channel their inner diva and exude confidence.

For Bikinis that Help You Shine Onstage – Toxic Angelz Bikinis

Contact Toxic Angelz Bikinis today or give us a call at (925) 338-1516 to explore our competition suits and find your perfect fit! From practical posing suits to glamorous competition-ready bikinis, we have a suit to match every stage of your journey!