FIRST FITNESS COMPETITION

PHYSICAL CHARACTERISTICS 

• Lean and Tone
• Round Glutes
• Shape in Quads
• Thin waist tapered V-Shape Back
• Roundness of shoulders
• Symmetry and Separation of muscles

AESTHETICS

• Skin tone color
• Stage Make Up
• Stylish Hair
• Shiny Hologram Suit
• 5 inch clear heels
• Jewelry (ear rings, bracelet)

ON STAGE

• Solo Pose Routine
• Walk (front, back)  T-Walk
• Pose together in a group

STATS

• 10 to 15 percent body fat.
• 62 to 66 inches: 110 to 120 pounds

SCENARIO 1 - contestant between 18 to 26%

• To go from 26% to 15%, finish 5, 4" typically 110 lbs,   5, 6"  = 118 lbs
• 5 to 6 months, train 3 to 4 times per week (last two months about 8 hours per week)
• Sustain a diet between 1200 to 1600 calories.

SCENARIO 2 - over 26%

If contestant is significantly over 26%, consider a regular fat loss program for 2 to 3 months before implementing the competition phase. Some natural fat loss supplements suggested.

SCENARIO 3 - thin ectomorph

•  Always lift heavy like a bodybuilder - more calories consumption
• joint support supplements suggested
• Step Shift Progressions 

Both methods work below but really depends on the commitment and effort by the participant.  Method one builds size faster and more ideal for Figure competitors however it takes more discipline and effort during the cutting phase.  Usually not enough effort is consistent.  Second method works well for Bikini competitors but usually it is a longer process.  Also muscle tends to not to stick well for the short cycle of building.

METHOD ONE:

Phase 1: Build up for a 6 to 12 week cycle, while reducing moderate fat. Phase 2: Mid phase work on conditioning by performing more endurance training for 4 to 8 weeks.   Phase 3: Final 4 weeks cutting phase, continue to lift heavy but focus on nutrition and cardio.

METHOD TWO:

Phase 1: Focus on dropping fat for 2 to 4 month.  Emphasize more MICT technique.  Use a linear step method to increase volume of workouts.  Majority of the workouts will be high intensity with less emphasis on sculpting muscles.  Phase 2:  Next phase, train like a body builder, heavy weights all the time for at least 8 weeks very little cardio.    Phase 3: Final 4 weeks cycle of  linear loading training with more repetitions and volume but limit to only moderate cardio.

Just the competition requirements for Figure and Bikini can run from $400 to $4000 for the first competition not including travel. Depending on the organization costs may vary.

• Posing Coach: Camile Periat ($75 to $100 hr.)
• INBA/NPC Membership: $75 to $125
• Registration $75 to $200 (multi-classes)
• Tanning $90 to $140
• Heels $60 to $80
• Hair and Make Up: $80  to $150
• Typical Suit: $200 to $500 Jagware Posing Suits (for customization)
• Competition Coach or Trainer: 5 to 6 months Trainer: $1500 to $3000

CUTTING CORNERS

There are a few ways to cut corners but usually I would not suggest this for first time competitors. Here is spending less than $700 for the 4 to 6 months process.

• Budget Posing Coach or Class -$50
• INBA or smaller league to compete in  $150
• DIY Tanning- Pro Tan $20
• Budget Hair and Make Up  $70
• Budget or Used Suit $150
• Coaching Online and Periodization Coaching $200

GETTING SPONSORS

Your expenses to compete may be paid by companies if they believe your journey will be cost effective promotions.  Big supplement companies or gear equipment may look for established competitors that have already won a few big competitions.  If you don`t have a track record, you will need to become an influencer or have credibility in social media.

• Ongoing social posts: IG, Facebook, YouTube, TikTok  
• You need to blog to an ongoing interesting story. 
• Good video presence.
• Promotional team. 

MORE DETAILS COMING.  THIS PAGE IS CONSTANTLY BEING UPDATED