Bikini Competition 
                                       Essentials
          Bikini competitions are an incredible way to push your body 
          and mind to the limits, build discipline through commitment, 
          and get in the best shape of your life. 
          They’re also a ton of fun and an amazing way to connect with fitness 
          professionals from around the world. 
          But if you don’t have a mentor or know people already involved in the fitness 
          and bodybuilding world, you likely feel a little lost and overwhelmed with all 
          the details.
          This guide will help walk you through the process of initial prep to show day. 
          This is your time to get excited, feel empowered, and take that first leap into 
          the competitive world!
          Choosing a Competition
          There are typically four divisions in women’s competitions: bodybuilding, 
          physique, figure, and bikini. Many competitions are open to the public and are 
          set up as all-day events at convention centers and performance venues.
          It’s important to choose a show far enough in advance so you have time to 
          really prepare for the show, especially if it’s your first one. Here are a few 
          popular fitness events with bikini competitions that you can scope out to 
          familiarize yourself with how they’re run: 
              !   NPC National Bodybuilding Championships  
              !   West Coast Classic 
              !   Iron Man Naturally 
              !   Ms. Bikini Universe 
              !   Arnold Classic 
              !   IFBB Bikini Pro 
          Bikini Competition Rules 
          Once you decide on a competition to enter, start familiarizing yourself with 
          the rules and requirements. Sure, there’s plenty of legalese stuffed in those 
          rule books, but they also give you a sneak peek into the competition schedule 
          and what to expect on the day of the show. 
          These are a few things to keep an eye out for while reading through 
          competition rule books: 
              !  Categories based on height and weight 
              !  Prejudging/elimination rounds
              !  Attire required for all rounds
              !  Number of rounds and finalists
              !  Awards ceremony
          Coaches and Teams 
          The first thing many new competitors do is hire a personal training coach or 
          join a competition team. An experienced trainer can give you a crash course in 
          nutrition and training so you don’t have to sift through hundreds of books and 
          websites on your own. 
          Always do your research before hiring a coach to ensure that they have plenty 
          of expertise in the competitive bikini industry. Ask potential coaches for 
          references and try to chat with a couple current or former clients to get an 
          accurate sense of the coach’s overall strategy and approach. 
          Joining a team can be a wonderful way to keep yourself accountable to your 
          new diet and training regimen and also find some emotional support from 
          women going through the same experience. However, not all teams are 
          created equal. Do your homework and only contact teams that have successful 
          track records for sculpting physiques and training newbies like you, and have 
          personalities you can mesh with.
          Of course, joining a team or hiring a coach isn’t required or even absolutely 
          necessary to compete. But having a little extra support is never a bad thing, 
          and it might help give you a competitive edge to launch your fitness career 
          from scratch.
          Sizing Up the Competition 
          It’s a good idea to attend several bikini competitions as a spectator before 
          starting to train, just to get a feel for what type of competitors you’ll be up 
          against. Bikini competitors aim to achieve a superior overall body tone with a 
          firm appearance and a small amount of body fat. 
          Judges often mark down competitors who are excessively muscular and 
          excessively lean, as well as ones who have muscle separation and striations. 
          Be realistic about your body, your level of commitment, and how much time 
          you have to devote to competing. 
          Costs of Competing
          There’s really no way around it, fitness competitions are not cheap. Coaches 
          often charge at least $200 or more per month for their services, and personal 
          training sessions often run at least $100 per hour. Many serious competitors 
          hire separate posing coaches and nutritionists as well.
          You’ll need to buy a custom-tailored suit, which can range from hundreds to 
          thousands of dollars. Remember you’ll also need to foot the bill for 
          registration fees, travel expenses, and competition photos and videos. Then 
          there are costs for shoes, tanning, waxing, hair, and makeup … the list really 
          does go on and on.
          However, there are ways to cut costs without losing your edge. You can find 
          gently used competition suits at companies like Suit Trade, rather than buying 
          a new one off the rack. If you’re handy with a blow-dryer and a makeup brush, 
          you can primp yourself before the show. Always keep an eye out for 
          networking opportunities, and reach out to your contacts for insider advice 
          and deals on training and supplements.
          Judging Criteria
          Although every competition is a little different, these are the most common 
          things judges look for in bikini competitors: 
              !  Muscle tone 
              !  Muscle balance 
              !  Symmetry 
              !  Muscle density
              !  Poise 
              !  Presentation 
              !  Complexion
              !  Overall shape
              !  Separation 
          Bikini Competition Nutrition
          What you eat while preparing for a bikini competition can either make or 
          break your success. These are the most important factors to consider for your 
          diet to ensure you look ripped but not bulky or starved.
              !  Follow a plant-based nutrition plan based on macros (carbs, protein, and 
                 fat).
              !  Choose meals built around a primary protein source.
              !  Have a cheat meal every seven days.
              !  No cheat meal two weeks out.
              !  Avoid alcohol, even wine.
              !  Drink at least a gallon of water each day.
              !  Cut out water starting the day before the show.
          Six to Seven Small Meals per Day
          Whether you’re training for anything or not, eating six or seven small meals 
          per day is a good habit to get into. But spacing out your nutrition is more 
          important than ever if you’re training. 
          Losing Weight & Burning Fat
          Food is not the enemy, even when you’re trying to lose a few pounds to get in 
          optimal shape. These are some of my favorite fat-burning plant foods that are 
          ideal for competition prep:
              !  Avocado
              !  Green tea
              !  Black beans
              !  Spinach
              !  Almonds