Fitness Modelling - Compeition Preparation Tips!

ANB Supernatural Mania. 6th October 2013
(Got my mug on the poster
Far right)

I am currently preparing for my next Fitness Model competition's; INBA on 29 September and ANB on 6 October 2013.

With one competition under my belt, I feel more confident and knowledgeable of how my body will respond to the preparation, what works for me and what to expect the second time around. Competing for the first time was a massive learning experience and I would like to share a few handy tips for other first time competitors :)

1) A support network of people you can trust is pivitol.
You will most certainly require these people at one stage or another for advice, support & motivation. Seek out qualified professionals to help with diet, training, posing and the finishing touches (hair/make up/bikinis). I am incredibly grateful to the individuals I have in my life on both a personal and professional level. I have learnt who I can trust and who will be there for me!

2) Do your research before choosing a diet plan.
I approached Sarah Davis Online Trainer for my diet, which was prepared by Dayni Baker from Shape Up. I have a lot of respect and trust for both of these women and know they have my best interest at heart.
Recently I met a girl who is competing for the first time. Her coach has cut her carbs to almost nothing; no oats, rice, sweet potato or grains,. She has been advised to only eat veg and protein and a very small amount of good fats. She has also been told not to have any cheat meals for three weeks and then once every fortnight. To me this sounds like a recipe for some serious damage to one's metabolism!
Be careful committing to a diet such as this; you may drop weight dramatically and really fast, but what you might be doing is jeopardising your metabolic rate which can take months to rebuild. Not to mention potential adverse affects on your long term health.

3) Everybody is different and one diet does not fit all!

Some people cut out a substantial amount of carbs, while carbs can be just what another person needs to keep their metabolism humming. Retrospectively, some of the best advice I received from Sarah Davis was to trust your diet, trust the process, and stick to it.

4) Don't overdo cardio.

You want to be able to slowly increase the duration of your sessions. If you use all your 'leaning down' weapons at once in the early stages of your prep, you will have no ammo left to work with at the time you most need it. You can also lose muscle mass if you do too much cardio. I only did about 30-45 minutes of cardio in the lead up to my competition, 25 minutes intervals and then sometimes a 20 minute job after weights.

5) Weights are ALWAYS, ALWAYS the priority!

Lift heavy and lift hard. Just because you are leaning up does not mean you should stop training for muscle growth. Remember that muscle mass aids your ability to burn calories throughout the day when inactive.

6) Practice walking and posing as early as possible.

I am guilty of slacking off in this department. I was so busy with full time work, training & meal prepping that I neglected posing. Three days before the show, having left it to the last minute, I was in the gym at 4:30am each day trying to master my routine. This deficiency in my preparation was rather confronting and demoralising; you don't want see yourself looking like a gumby in the mirror three days out, so go ugly early and ensure you have your posing down pat at least a few weeks out.

7) Have your cheat meals!

They will keep you sane for the foremost during the week. I was having a small cheat treat during the week and then a bigger cheat meal on the weekends. Don't get too obsessed with the calories consumed, just keep it within a 2-3 hour window. Once you get closer to your comp, your coach will be able to assess when you should stop having them.

I don't believe in having a piece of fruit as a cheat meal. The idea is to re-fuel and re-feed so you have both the mental and physical capacity to keep on training hard. But once again, it all comes down to how it affects you personally, the important thing is to ensure you stay sane. You don't want to find yourself needing to be physically restrained while attempting to inhale a kilo of chocolate at your local confectionery section! Stay sane.

8) Block out the negative comments.
This is a big one for me. I used to listen to the opinions of the others too much. Accompanying my first place trophy was a handful of hurtful comments & accusations. My mum reminded me "what other's think about me is none of my business"; Mum's always know what to say! Surround yourself with positive people & be grateful towards them for their support.

9) Planning, preparation and organisation.
I am an absolute list-making freak. This is a strategy that helps me. I have a countdown of how many weeks until my comp, a journal of my training and diet, I do my week's meal prep every Sunday and constantly make 'to do' lists.

FAILURE TO PLAN IS A PLAN TO FAIL!

10) Things to take on the day of your competition! Another list ;)

These are things I discovered were essential on the day. Pack a small overnight bag (you will have a lot of stuff):

Your bikini in a zip lock bag
Your sports outfit
Sneakers
Evening wear if required
Stripper heels
Socks & jocks :pAny jewelery/accessories/chicken fillets (they're not cheating, they're just breast implants for the outside :-P
Your prepared meals for the dayWater for after comp

Dream tan for touch ups
Make up, hair products for touch ups
Bikini bite / double sided tape
Your competitor number
Vodka shot for pre stage nerves & my lollies! Nom Nom

 

Final Words: Competing in a fitness competition isn't easy, it is a lot of hard work, time and money, but what I can say is that it is totally worth it.
Think about why it is you want to compete, what does it mean to you? Remind yourself of this everyday, I wish you all the luck in the world.
You can keep up to date with my progess leading up to my competitions by following me on Facebook: Hit the link Below.

Jenna Bleakley Fitness