Preparing For A Physique Competition12 December 2016
Unlike most sports, which involves a battle of pitting ones Strength, speed and agility against each other, a physique competition is one that involves time, effort and truly a lot of dedication and consistency, and often not much of the hard work is seen on the actual day itself.
For many of us, the stage is the main destination and utopia of our journey.
All the months and months of arduous training at at the gym, waking up in the wee hours to prepare our food in the kitchen, all the hours of blood and sweat that we spend, is often seldom even noticed by other.
Here are some 6 TIPS on what you need to do to prepare for a physique competition, on the assumption that you already have spent some years building your body and had been already packing on muscle.
1. Set a Timed Goal
Sculpting a competition ready Physique takes anywhere from 12 to 22 weeks, depending on the amount of fat accumulation under various parts of your body.
2. Learn your foods
Understand the fact that you are what you eat. Research and find out what are the best foods for you, and their caloric counts. Find out what would be most convenient for you to prepare and fit it into your lifestyle
3. Plan your meals
As much as you can, try to eat the food your prepare. This would allow you greater control over what you put into your body.
If not you are not able to, take a walk around and consider the healthier options that would give you a balanced and clean diet. (Eg. Eggs, salads, etc.)
4. Workout and Cardio
Physique competitions have a different criteria from bodybuilding. Whilst it doesn’t require you to be shredded to the core, it’s does require a very ripped condition still. In addition, one of the key factors that judges look out for is that narrow yet defined waist and that V-taper, which means it really requires an amount of planning and sculpting for your body.
Look at the mirror and be really truthful to yourself. Know what is it that you need to improve upon, or even stop training.
5. Posing and Routine
Ours bodies are made differently. And here’s one of the most important part of it, which is to showcase our hard work in those few seconds on stage. Start by knowing and practicing the poses that brings out the strengths in you and hides your weaknesses. After that, focus on the transition from one pose to the other, to keep it slick and smooth.
After putting so much hard work to training, and knowing that everyone has put in a 110% effort into prepping for it, it is important to have that perfect final touches.
The key is to bring the attention of the judges to your the physique the most.
In grooming, it is important to keep a clean and sharp look. When choosing board shorts, look for one that is of a suitable length (just slightly above the knee), and not too outstanding.
7. Grooming and Spray Tanning
Getting all shredded but having that layer of hair that covers your hard work, really acts as a disadvantage.
If you happen to be a very hairy person, hair removal off the key areas is very important. You want to look as tidy and sharp as possible.
Having a nice even Tan is also crucial in bringing out that extra shredded look. However, most of us are not blessed with dark swarthy skin, and might even experience sunburns in our quest to get darker.
Consider spray tanning as an option, for it is fast and effective, and takes off the time and effort in finding that perfect opportunity to get a good outdoor Tan.
However do note that you will have to do the Waxing at least one day before, as the wax tends to affect the skins absorption of the spray tan.
8. Two weeks to the event
This is a key period which determines what actions you will need to do for the competition. If your condition is ripped enough, try not to do anything different leading up to the day of the competition.
However, if you still feel puffy, you might consider doing more cardio, or even a water flush to clear the water retention.
There is no one correct method. It truly depending on your condition and selecting the correct one to help you look your best on stage.
Hence this would be a crucial period that decides how you will look on stage.
9. Day of the event
Some items to bring if u can;
Elastic bands for pump up.
Prepare your own food and water.
Any hair gel
Board shorts/posing trunks
Plan also the time you choose to refeed.
This really depends on your body and how it absorbs the food to get that fuller look.
Always remember this. Eating carbs would trigger your body’s absorption of water to make it fuller. However where that water goes truly depends on your body’s conditioning, sodium/potassium balance and what you had planned as your strategy.
10. A great big SMILE
After so many months of preparation, it is finally your time to step on stage! Always remember to give the judges eye contact, and SMILE!
These is a general run through of what I had experienced myself. I hope you guys will give it a shot and make it an experience of your lifetime! – Vin Lam