1. So you have decided to compete. You have been training for years at a gym and one day someone may mention you should compete. Where do you start? Which coaches are right for you. At Health Muscle Body we developed the Get The Edge Pre-Competition Workshops for that reason. To give the novice competitor all the information to empower themselves and to also educate the personal trainer or seasonal competitor to be the best that they can be. You will never know what your truly capable of if you dont give it a go. We know that with careful preparation that you can continue to be the best that you can be NATURALLY!
2. The Competition Diet - Ask around and you will find that everyone has a different theory or "diet". It is all trial and error and you will hear of seasonal competitors that miss their mark or dont peak in time all the time. So as a novice it is important to find a good coach you can trust. Make sure your coach has a proven track record of experience and the appropriate qualifications.
Its also important once finding a coach to fully be committed to their programme without being dettered two thirds of the way in thinking "Its too hard" or "Maybe that other coach that approached me at the gym's diet will be better" Following one persons guidance the whole way through even if the results are not what you wanted. It is much safer to switch coaches after you have competed, rather than half way through prepping for a competition.
The Competition Diet is probably the most difficult part of contest preparation. A workout may last an hour or two but dieting is 24 hours a day. You must have willpower if you intend to be successful at this. It can also be expensive with supplements, correct food chioces etc.
3.So you want to compete? The goal when getting ready for a competition is loose the maximum amount of bodyfat while maintaining the maximum amount of lean muscle mass and to make sure it is done in a healthy way. The strict broccoli and boiled chicken diets is a thing of the past.
Yes you will loose some muscle mass when dieting for a competition. Proper supplementation can assist in stopping the catabolic process and help you retain the muscle that you have trained so hard to build prior to competition dieting.
Most bodybuilders will begin dieting anywhere from 20 - 8 weeks out from the competition date. You may hear of competitors that say it only has taken them 4 weeks to prepare and that is sufficient. Usually they are very experienced competitors that have great genetics and choose to stay only a few kgs above their competition weight.
A good coach will monitor your progress daily leading up to a competiiton and especially the last few weeks of prepping.
Fat loading, carb loading, sodium loading and depletion are all tricks of the trade and that is why when starting out to seak a good coach. Each of these is intended to increase muscle density and fullness while offering maximum vascularity. This is known as "Peaking". Peak condition can only be maintained for a very short period of time, therefore it is critical that peak condition be reached during the competition
Any miscalculations and you may peak the day before or after the show. It is a tragic to see a bodybuilder who has trained and dieted consistently in a ripped and vascular condition on Friday only to have the same competitor come in flat and smooth on Saturday. You will need to experiment with what works for you and that is why most competitors will want to do another competition time and time again.
4. Tanning, Posing Oil
5.. Posing Trunks and Posing Costumes.
6.. Posing Guide - Basic Information to help you on your way.
7.. Competition Calendar - Your ANB Calendar with your dates of competitions where once a member of the federation you are encouraged and welcome to compete. (Entry fee will apply, check with events promoter)
8. Last minute reminders/Contest Information Guide.