Are you ready to stand in the spotlight, your body sculpted to perfection, radiating strength and resilience? Have you ever gazed at the stage, envisioning yourself as a fierce competitor, your determination carving the path to victory?
Picture this: the crowd’s anticipation, the pulsating energy, and you, the embodiment of dedication, ready to showcase your years of hard work.
Imagine stepping onto the stage, your presence commanding the attention of the judges, standing next to the best.
The journey to this moment has been a testament to your unwavering commitment to yourself, a symphony of sweat, discipline, and passion.
Whether you’ve nurtured this dream for decades or have recently ignited the fire within, this guide is your roadmap to realizing your aspiration of competing in the world of women’s natural bodybuilding.
Discovering Your Passion And Making It A Reality
The journey to your first natural bodybuilding competition can evolve into a true testament to your dedication and determination when it comes to your fitness goals.
It’s about more than just the glitz and glamour of the stage; it’s about seeing how far you can push yourself. How far you are willing to step outside of your comfort zone. It’s about taking fitness and your commitment to sculpting a body that radiates strength and health to the next level.
Whether this dream has burned within you for years or you’ve recently unearthed your aspiration, understanding the path ahead is crucial.
In this article, I want to break down for you exactly the steps to take to get ready for the show.
Before picking a show date, you need to become a TRUE FAN of the sport.
Become A TRUE Fan: Immersing in the World of Bodybuilding
Before diving headfirst into the world of competitive bodybuilding, it’s wise to immerse yourself fully in the experience. I always advocate for competitors to become TRUE FANS of the sport as a whole.
Attend local shows and witness the diverse array of divisions—bikini, figure, wellness, and women’s physique. Heck, even pay attention to the men’s divisions as well. Don’t just focus on the division you may be interested in. Get to know it ALL.
This firsthand exposure will not only fuel your excitement but also provide invaluable insights into the unique aesthetics and demands of each category. You’ll be able to understand the judging criteria and what WINS shows. This will be proven extremely valuable once you begin your own journey to the stage.
By observing the grace of bikini competitors, the sculpted physiques of figure contestants, the balanced beauty of wellness athletes, and the powerful presence of women’s physique competitors, you’ll gain a clearer picture of where your heart and physique align.
Assessing Your Potential
Your journey is a canvas waiting to be painted with dedication, mental toughness, and determination. Once you have an idea of each of the divisions, it’s time for you to forge your own path forward.
But the biggest question is… Where to start? And which division will work best for you?
To begin, seek the guidance of professionals skilled in physique evaluation.
This assessment isn’t about limitations but rather about understanding your body’s innate strengths and areas where improvements can be made. It’s a time to have your physique evaluated in a way to allow genetics to lead you toward the RIGHT division for you.
Perhaps you possess a lean build with exceptional muscle definition, making the bikini division a natural fit. On the other hand, if you boast balanced muscularity and seek a sculpted appearance, the women’s physique category might be your ideal match.
This evaluation serves as the foundation for your training, allowing you to amplify your strengths and address any areas that
require enhancement.
Laying the Foundation – Train For That X-Frame
Crafting an athletic and toned physique requires a solid foundation. No matter what division you choose, your goal… To sculpt and mold the perfect X-frame with flow, symmetry, and incredible detail. In order to do this, you will have to approach training very differently.
Transformation Starts In The Kitchen
Start by prioritizing balanced nutrition that fuels your body’s demands while gradually shedding excess body fat. Blend cardiovascular exercise and resistance training into a potent concoction that sculpts your muscles and boosts your metabolism. The journey is neither a sprint nor a crash course; it’s a gradual transformation that demands patience and unwavering commitment.
Begin your journey by focusing on nutrition that supports your goals and physical needs.
Incorporate a balanced mix of lean proteins, complex carbohydrates, and healthy fats into your diet. Prioritize whole, nutrient-dense foods that provide essential vitamins and minerals. These foods will fuel your workouts, aid in recovery, and contribute to your overall well-being.
Remember that consistency is key; aim for small, sustainable changes that you can maintain over time.
Lift Weights – Lift Often – Lift Heavy
When it comes to exercise, engage in regular strength training sessions that target different muscle groups.
It’s at this point that you want to start focusing on more advanced training techniques. From 5×5 training to drop sets, giant sets, pyramids, and FST-7. There is a whole world out there of programming that can help you to gain tight, toned, strong, and FEMININE muscle with ease.
Focus on compound movements, such as squats, deadlifts, and bench presses, that recruit multiple muscles simultaneously. As you progress, gradually increase the intensity and weight of your workouts. Incorporate cardiovascular exercises to support fat loss and boost your endurance.
By weaving together these elements, you’ll lay the groundwork for a strong, balanced physique that wins trophies and pro cards
Timing Your Journey
Now that you’ve been training and perfecting your physique, it’s time to pick the perfect show! Selecting the optimal competition requires strategic planning. The last thing you want to do is have only a few short weeks to pull things together. Especially for your first time out on that stage.
You want to look at this phase like a chess game and use a little strategy to pick the right show.
Opt for an event that grants you the luxury of time with a contest prep period of approximately 16 to 20 weeks. This window allows you to chisel your body, refine your posing, and cultivate the confidence needed to grace the stage.
This 16-20 week time frame is perfect because it allows you to ease into your show. It also allows for flexibility to accommodate potential setbacks or plateaus, enabling you to adjust your approach and continue progressing.
Additionally, a longer prep allows you to hold on to as much muscle as possible, as you whittle fat away. Research and identify a show that aligns with your aspirations and schedule, offering the right platform for your debut.
More than anything, the timing of your competition is a critical decision.
Consider your current fitness level, the specific division you’re targeting, and the time required to reach your desired physique. This period is an opportunity to fine-tune your training and nutrition plans, ensuring that you peak both physically and mentally on the day of the event.
Guided by Expertise, You Can Accomplish ANYTHING
A lot of folks think that they can wing this journey alone. They think that prepping for a show is nothing but simply doubling up on your diet and training.
But nothing can be further from the truth.
It takes skill and experience to navigate the waters of a successful contest prep. And the truth is, it’s a lot harder than what the average person can pull off.
Enlisting the support of a seasoned coach is an important investment in your success. As your journey revolves around natural competition, partnering with a coach who shares your values and advocates for drug-free training is essential.
Collaborate on a customized nutrition and training regimen that will equip you for the stage. Their experience will ensure you’re on the right path to confidently exhibit your dedication and hard work.
A knowledgeable coach offers personalized guidance that considers your unique physiology and objectives. They’ll design a structured training program that maximizes muscle growth and fat loss, tailored to the demands of your chosen division.
Additionally, they’ll monitor your progress and make necessary adjustments to your plan based on your body’s responses. With their guidance, you’ll navigate potential challenges, maintain your motivation, and adopt a holistic approach to training and nutrition.
The other crucial role for any coach is making sure your head stays in the game. It’s far too easy to be thrown off track, to doubt yourself, and to freak out as the show date grows closer. With an experienced coach by your side, you can circumvent the mind-taffy and stay on the road to an inspiring journey to the stage.
Mastering the Art of Posing
Here’s the biggest secret about competing that you HAVE TO remember…
The judges don’t care how you got there, they only care about how you look. So your presentation is EVERYTHING! And your posing needs to take top priority in your contest prep.
In the realm of bodybuilding, posing is your visual narrative, each pose is like a brushstroke that paints your story, showing off your hard work and having fun while doing it.
Collaborate closely with your coach to perfect the specific poses that align with your division. The secret behind proper posing technique is to always highlight your best body parts, size, symmetry and conditioning all while hiding your flaws and weak areas.
Effective posing highlights your muscle definition and presents your physique in the most flattering light. The confidence you exude during your posing routine amplifies your stage presence and captivates the audience’s attention.
Posing is a skill that requires consistent practice.
Start incorporating posing sessions early in your preparation to allow ample time for improvement. Your coach will guide you through the nuances of each pose, ensuring that you emphasize your strengths while minimizing any areas you’re working on. Regular practice, including recording and reviewing your poses, facilitates refinement and familiarity. Over time, your posing routine will become second nature, enhancing your stage presence and allowing you to radiate confidence and authenticity.
Transitioning Beyond the Spotlight
As the curtains close on the competition and the applause fades, a new phase begins.
The post-show transition is as significant as the preparation itself. Rather than abruptly reverting to your pre-competition eating habits, adopt a structured reverse diet approach. This gradual method enables your body to adapt to increased calorie intake while mitigating the risk of significant fat gain. The objective is to sustain your progress and establish a balanced
approach to fitness that endures.
Post-competition, it’s common to experience a desire for foods that were restricted during your preparation. However, abrupt dietary changes can lead to rapid weight gain and metabolic disruption.
Instead, collaborate with your coach to devise a reverse diet plan that incrementally increases your caloric intake. Prioritize nutrient-dense foods that support your body’s recovery and adaptation. This approach promotes a smoother metabolic transition, maintains muscle mass, and fosters hormonal equilibrium.
By embracing this gradual approach, you lay the groundwork for a sustainable post-competition lifestyle.
Conclusion: Your Journey of Strength and Achievement
Ladies, you’re on the cusp of a remarkable journey—one that demands dedication, resilience, and an unwavering commitment to your aspirations.
As you tread the path toward your inaugural natural bodybuilding competition, remember that each stride is a testament to your determination and spirit. Armed with knowledge, guided by experienced coaching, and fueled by your relentless pursuit of excellence, you’re primed to illuminate the stage and showcase your remarkable, naturally achieved physique.
Prepare to shine brilliantly, for the stage beckons you.
The Smarter Approach to Your Prep Always Wins in the End - Download My FREE Contest Prep Crash Course
Look, the one thing I want you to learn from everything I share is that you can indeed have a SMART prep, and look amazing in the end. You CAN do things the right way, and WIN on stage.
All it takes is working with the right advice and tips to help you to get there, and to truly develop into the amazing athlete that you already are.
I pride myself on developing my competitors. To TRULY guide them, hands on, to their best. To be there for them for that motivation, mental support, honest feedback, and attention to detail that will get them to their winning physique.
I created this amazing eBook to help you to start to take a smarter approach to your prep – all while looking your ABSOLUTE BEST on stage!
In this eBook I’m breaking down everything you need to consider when it comes to cardio and weight training for prep, dieting for your show, posing and presentation tips, and so much more!
Plus, I’ve got some really great bonus videos that will help you to master the game, and figure out exactly what you need to do to ensure that you look like a star up on that stage.
