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Do you want to compete but don’t know where to start?
I have been competing for three years and have found it a great source of motivation. Here are some things to consider in making your decision.
Identify Your Goals:
Why do you want to compete? To give yourself a challenge? To earn your PRO card? To get noticed by magazines? Decide on your goals.
Magazines:
First of all, if your goal is to be featured in magazines, I would recommend booking a shoot with the photographers who actually work with the magazines. Most of the competitors you see featured in magazines have earned their pro cards and are placing top five in competitions. If your goal is to be published, skip the competitions for now and focus on your portfolio. Both cost money, so you need to decide which avenue you want to focus on first. Don’t be afraid to save your money and pay for a quality shoot/photographer.
Motivation:
The motivation for stepping on stage is one like no other. The thought of being compared to flawless bodies on stage is enough to get me in the gym 5-6 days a week and enough to discourage me from cheating on my clean meal plan. If you are really looking to step-up your fitness to the next level, competing may be the answer. It is simply amazing to see what your body can do with 12-16 weeks of consistent eating and training, so don’t doubt for one second that you could never do it. You can.
Nutrition:
I believe this is the MOST important factor to consider. I would recommend hiring a nutritionist or competition coach to guide you along the way. Make sure to do your research to be sure they have the proper certifications to help you through the process in the healthiest way possible. I really lucked out because it just happened that my nutritionist used to compete in the NPC Figure division and was able to walk me step-by-step through the entire process.
Trust me, you don’t want to use trial-and-error when it comes to competing. You need someone who can take your body fat measurements and tell you what portions to eat. That way, all you have to do is train and eat. Your portions will most likely change during your training, so it’s important to let a professional handle that for you. Your body will be changing constantly and it’s almost as if it takes your brain a while to catch up. That’s where it’s helpful to let someone else monitor your changes and guide you.
After your competition, it is so important to have nutritional guidance. Reason being, for the entire course of your training, you have told yourself “NO” to indulging in certain foods. After your show when you tell yourself “yes,” you often become a hungry monster, eating the foods you’ve been missing. This will cause sudden weight gain and can make you feel miserable. It is so important to take a healthy route to meet your goals of competing, by eating healthy and balanced meals.
This will have a big impact in your eating decisions after competition. You certainly don’t want to damage your metabolic rate and make it harder to lose weight in the long run. A cheat meal or two won’t hurt you, but two weeks of binge eating can be detrimental to your fitness goals and hard work.
Training:
If you are not familiar with lifting weights, you might consider hiring a trainer to show you what exercises and weight will be best. Often times athletes simply like to have someone challenging them so they hire a trainer. It is possible to train yourself. I trained myself for my first competition and placed 3rd, qualifying for nationals. My nutritionist was able to advise a workout plan and I followed it. It really depends on your preference and what motivates you. Your training will vary depending on what your body looks like. I typically start training for a show 12 weeks out and at 15% body fat.
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Negativity:
I have met countless competitors who have encountered negativity during their training for competition. It is often because those around you don’t understand the process and why you would want to do it. It is extreme, but the outcome is worth it. You don’t go out to eat at restaurants; you don’t indulge in cheat meals or drinking alcohol. It is tough and the process is not for everyone. Especially if you are accustomed to those things and people start questioning you. During competition prep, I will eat my own food from a Tupperware just before attending a birthday party or wedding.
You always need to be prepared so that you can look your best when you walk on stage. Why train for three to four months and not give it your all? My best friend competed in her first competition in 2011. Before she started training, she emailed all of her close friends and family, explaining her goal to them. I believe it was well received and they respected her decision and supported her. Make your loved ones aware of your goal. Also, keep in mind that others may feel intimidated by your discipline with meals and training. Again, it is extreme compared to the “normal” lifestyle. Just be open-minded and answer questions if your friends and family inquire. It’s important to your success that you surround yourself with positive people who support your goals. Negativity can serve as distraction or motivation. If you experience negativity, let it drive you.
Research Your Federations:
There are several federations in which you can compete in. I have always competed in the NPC shows.
Here is a federation site I found: http://www.bodybuildbid.com/federations.html. Another tip, research your favorite fitness magazines and see which federations they are featuring. That may help you as well. Another resourceful site is www.bodybuilding.com. Once you decide on the federation, go to their website and select a show in your area.
Kelsey’s Transformation
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Choose Your Division:
Each federation has different divisions. From experience, the NPC has:
Men: Bodybuilding, Physique
Women: Bikini, Figure, Physique, Fitness
You can always research the competitors in each division on YouTube to decide which body type you identify with the best.
Height Classes:
The NPC divides you into height classes. I am 5’10, so I’ve always competed with ladies 5’7 and up. You are measured and divided into height classes at the athlete meeting the day before a show.
Your Suit:
Each division requires that you wear a different type of suit. Read the requirements on the federation website. Women’s figure suits are often more expensive because the suits are made to fit your body. I have always competed in the NPC bikini division.
You can buy a suit anywhere, but the suit must have the pucker bottom that shows off your glutes. Suits can range from $50 on up. Here is a list of bikini sites that I like:
Ravish Sands: http://www.ravishsands.com
LollieRocks: http://lollierocks.com
Suits You Swimwear: http://www.suitsyouswimwear.com
Crystallini: http://www.crystallinibikini.com
CJ Suits: http://cynthia-james.com
Vizion Couture: http://www.vizioncouture.com
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Shoes:
Female competitors in Figure and Bikini wear the tall clear high heels. Many sites sell the clear heels, but here is a recommended site: SuitsYouSwimwear.com/Shoes
Posing:
Many competitors hire a posing coach to help with stage presence and posing. Your placing not only depends on how your body looks, but how you carry yourself on stage. I have paid anywhere from $50 to $100 per hour for posing lessons. Research posing coaches by contacting competitors to see who they recommend. You can also search YouTube for the IFBB Pro competitors and watch their techniques on videos.
Tan:
Most competitions have an official tanner for their event. It is somewhat costly, ranging anywhere from $100-150 per tan. However, it takes stress out of you finding other options and they are often at the event which makes it effortless for you. Their team is usually around for touch ups as well. Another option is to buy your own spray tan gun and product. This will pay for itself within a few tans, so it may make sense for you if you plan on doing multiple shows. You may want to buy a pop-up tent to avoid getting spray tan in your hotel room.
There are many brands out there, but I really like the Jan Tana product line. http://jantana.com
If you choose to buy the spray tan gun, make sure you have someone practice spraying you before the date of your show. Practice makes perfect. The color for stage is very dark, which will look orange under normal lighting. On stage it brings out your definition and looks great. Yes, you can be too “light” on stage and it has happened to me. That’s why it’s important to get that color perfect.
It is NOT necessary to tan in a tanning bed before competing. I have fair skin and get dark enough with spray tanning, without damaging my skin in a tanning bed.
**Note: take your own sheets to the competition hotel. Typically you spray tan the night before the show and sleep in the tan. If you stain the hotel sheets, you will be charged.
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Money, Honey:
Competing is expensive, no doubt about it. If you compete in the NPC, you must buy your NPC card every year, which is about $100.00. Look on their website for details on how to apply for your card. Also, you usually pay a $100 for each show entry. There are travel costs of hotel, gasoline, food, etc. In my experience, it is smart to set aside $800-$1,000 for a local show. Some athletes are able to get sponsorships, which really helps out with costs. Sponsorships pay for various expenses like supplements, competition entry fees, etc. Traveling to national shows could incur more expenses if they are out of state.
Sponsorships:
Supplement companies usually want to see that you have a following. It’s a great idea to start a public Facebook athlete page and Twitter account. You can use it to market yourself, inspire others and promote products. The bigger your following, the more likely supplement companies will consider sponsoring you. If you are a personal trainer and competitor, you can promote your services as a trainer through social networking. If you are a fitness model or want to get into the business, this would be a great place to post your portfolio pictures. In order to get sponsored, it would be wise to have a professional photo shoot done. You can submit your photos to companies and magazines.
Hair And Makeup:
Hiring someone to do your hair and makeup definitely takes stress out of your morning on the day of your competition. You simply show up and get beautified. However, it costs money. Be sure and price hair and makeup artists in your area a few months out from your show. You want to be sure and get on the books. Be prepared to wake up early to have it done the day of the show. Artists usually have quite a few competitors on their schedule that day, so be mindful and don’t be late for your appointment.
Another option is to watch makeup tutorials on YouTube and practice doing it yourself. Be sure and practice ahead of time, applying makeup darker than usual. Keep in mind, you’ll be on stage and you want it to look like you are wearing makeup under the bright lights. Your face will not be spray tanned, so be sure and choose a foundation color to be slightly lighter than a competition tan (which is still dark). If you do your own hair for the event, look on YouTube at the top five pro competitors to see how they are wearing their hair. If it’s working for them, it can work for you. If you are doing your own hair and makeup, give yourself plenty of time the day of the show to do it all. I would advise going to the show ready. You never know who is there and you want to look your best.
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Hurry Up And Wait:
On the day of the show, you typically have to be there early for check-in for pre-judging. Finals will typically take place that night. The day of your show usually consists of lots of waiting time. Bring a blanket and pillow to sit on in case there are no chairs backstage. I typically bring a small rolling suitcase with my meals for the entire morning, my iPod, phone and charger, camera, a mirror, makeup for touchups, hairspray, etc. I also never put my suit on until 30 minutes before stage time in order to avoid staining my suit. Bring flip flops or slip-on shoes for walking around. Be sure and pack a robe to wear over your suit in case it’s cold. Bring a nice dress or outfit to put on after the show for networking. Be presentable at all times.
Networking And Feedback:
After your show, try to go to the front aisle to meet the judges. Ask them for feedback on what you could have improved on. If you aren’t able to meet them, make sure you know what photographers are covering the show. I often get my photos from Muscular Development and email the judges to get feedback. It helps if you attach photos because they see many competitors.
After the show, be sure to stick around and network. Have business cards made ahead of time to network with photographers, supplement companies and magazines. It always helps to put a face with a name. Smile and be friendly.
Restricting Water And Post-Competition Bloating:
A nutritionist should be able to help you with this aspect. When stepping on stage, you want to make sure you’re not holding any extra water so that your definition is visible. I have found that cutting sodium 72 hours before my show does the trick. I drink a gallon of water each day until the night before my show. My nutritionist helps me with my water intake portions for show day. It is normal to experience bloating the week or two following your show. When I re-introduce sodium, water, dairy and other things, my body tends to be a little puffy. The best thing to do is avoid high sodium intake and drink plenty of water. Your body will flush it out.
Supplements:
This is another area your nutritionist can assist with. I trained for my first show only take multi-vitamins and fish oil for essential fatty acids. BCAA can help with muscle recovery.
I hope this helps you and gives you more knowledge of competing. Feel free to email me anytime at kelseybyersfitness@hotmail.com and I will answer your questions to the best of my abilities. I love helping.
Eat clean & follow your dreams!
Kelsey Byers
Website:www.kelseybyersfitness.com
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