Here are some of the best bikini competition training tips I have for you as learnt and shared with http://www.wetwolftraining.com during a discussion that I had with him in Manhattan recently.
1. Always incorporate progressive overload into your exercise routine. Regardless whether you are trying to gain more muscle mass or lose more fat mass, you definitely need to make use of progressive overload for your exercises. For instance, if you’re trying to build muscle mass on your back, then you definitely need to either keep increasing the amounts of weight you use or you need to do more pull ups each and every single exercise session. This is absolutely crucial. If you’re performing cardiovascular exercises to burn fats, then you need to increase the intensity of length of the exercises.
2. Always switch up your exercises every 2 months. This is because your body gets used to those exercises and movements, and you can only extend the intensity of the exercises so much before you reach a point of diminishing return. Hence, you would then need to greatly extend the length of your exercises before you can see any real results in your body when preparing for your bikini competition. Hence, I would highly recommend that you go for different exercises so that your body will not be used to the motion. (For e.g., if you are always used to only barbell curls for your biceps, then try some pulls or chin ups.).
3. Don’t focus on the full exercise as so many people who don’t understand exercising for bikini competitions like to preach. Instead, focus on your muscles actually working out during the exercise. This is because your body will naturally tend to use momentum or other body parts to help along with a particular exercise movement. However, this will result in a lackluster improvement in results for the particular body part you’re trying to train. Always focus on feeling the muscle you want to train actually working out the most. Focus exclusively on that. When you are able to make this muscle-mind connection easily over time, you would find working out really really simple.
4. Either get a personal trainer to teach you, or learn from people who have similar body type as you to coach you from experience. This is because women with different body types would react very differently to different exercises. Some women would react very well to cardiovascular exercises and need far less weight lifting exercises to get into bikini competition shape whereas others need a lot of lifting and little to no cardio exercises.
If you are seriously thinking of entering the bikini competition, then you will have to be completely focused and get your act together! Know the reasons why you are entering the bikini competition and constantly remind yourself of them. The preparation for bikini competition is not easy. You will need to be motivated all the time in order to stick through the strict preparation phase! Perseverance is an important factor in determining whether you will be able to succeed in achieving the top 3 spots in the bikini competition! The other factor includes knowing your stuff well and working smart in your preparation phase.
So how do you prepare for a bikini competition? There are a lot of factors that need to be done well in this preparation phase, such as diet plan, exercise regime, regular sleeping habits, ability to handle stress, and etc. Only by conquering all these factors will you be able to achieve the perfect body you want to achieve to show off during the bikini competition. I shall focus on the diet plan in this post.
When it comes to diet plans, many females simply go for short-cuts. As their main objectives are to lose weight, they simply drastically reduced their food intake for months before the bikini competition. To them, it seemed like an obvious and straight-forward method to lose weight. I highly discourage people from doing so. By heavily restricting your food intake, you are messing up your body routines. It is actually unhealthy to do so. The lack of the right nutrition to sustain your body can actually result in lower immune system and a less appealing body. Slim bodies can be either appealing or unattractive. I’m sure you will want the former result. The proper way towards a slim body is to follow a strict and good bikini competition diet plan.
If you follow a routine diet plan that is able to give your body the adequate amount of calories and vitamins to sustain your daily activities and improves your immune system, with constant exercise, you will be able to lose weight gradually towards a healthy-looking slim body. A slim body with some lean muscles is more preferred by most people to a slim and bony body caused by malnutrition. So, get your act together and through careful research online, you can find yourself a good diet plan for bikini competition.
Here is a short but powerful list of the most effective bikini competition personal trainers ever in the United States. Clearly, I, John Lyons, is one of the best, but I’m not the only one and hence here I am sharing with you several other good coaches who can help you out as well. I specialize in offline coaching at my gym / studio in downtown California, and I do not really offer any online courses (just some online tips I intend to be sharing on this blog) so the following are among some of the best you can learn from.
For example, Jeff Kuh from Wet Wolf Training has a great program for women who are joining bikini competitions because he has trained a LOT of women online in getting into bikini shape. What makes his program (Wet Wolf Training) so special is because he takes a no bullshit approach to coaching the women who are on his course / program. There are many personal coaches out there who are far less ethical, and teach a whole lot of crap which does very little to improve a woman’s body in terms of competing and winning bikini competitions. You need to understand that the Pareto principle is more true than you think it may be. 20% of the efforts really get 80% of the results – hence you want to ensure that you complete these 20% FIRST, before concentrating on others. Too many other personal coaches are just ripping each others’ tips off and telling their students about the other 80% of methods. No, just focus on 20% of the efforts and you would see 80% of the changes in your body necessary to win your bikini competition.
Another great place to learn from online is actually Next Level. They have been around since year 2010 / 2011. They have an impressive list of bikini competition winners as seen on their testimonial pages. I would say that the women look really great and there is absolutely no questions that Next Level’s student would have won the competition. No fight at all.