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Competing this year and need some expert advice on getting into shape, posing, routines, training and diet. I offer one-on-one and group posing sessions, personal training sessions, technique training and much more. Give me a call or email me if you are interested.
IT STARTS NOW ...
About now those of us who have decided to compete this year will have a goal competition in mind. So there should be some planning strategy starting to take place. When working with my clients, after assessing where they currently are in terms of weight, muscle mass and body fat, a time line on how much they need to lose weekly and where they need to be by a certain time enables them to focus on a short term goal, while still having a long term goal in mind.
The time line should also include:
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When to start changing your food choices (how many sanity meals can I really have!)
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When to start or increase your cardio
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When to change your training (intensity and quality)
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when to start posing practice (we will be starting in February 2011)
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When you should have your posing routine sorted (music and moves) and practising on a regular basis
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When you should have organised your bikini/shoes/posing trunks
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Have a practice run with your hair and makeup
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When you should start your hair removal regime (girls and guys)
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When depletion starts and when loading begins.
These guidelines enable my clients to better prepare themselves for the big event and also help them stick to and achieve their goals.
Being Confident is a state of mind
Going into a bodybuilding competition you need to be confident. This confidence comes from knowing that you are well prepared. The following principles will help you gain the confidence you need to perform well every day and especially on contest day.
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Goals need to be realistic. Set a time line for what you need to achieve - this is the one thing you will have control over. If you train hard, diet well, practice your posing and presentation, then the rest will take care of itself. Be the best and do not settle for anything less.
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Plan for the tough times. "Adversity is a fact of life, it cannot be controlled, what you can control is your reaction to it". Think of all the things that might distract or take you off track, write down how you would ideally like to respond to those situations. Then create positive affirmations to shift the focus back to what you can control. By having stategies in place before things happen will help you stay on track. Remind yourself why you are doing it and don't doubt your ability.
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To be confident you need to say and do things positively. "I am going to succeed", "I can ...". Repeat these affirmations with conviction and emotion so that you feel and believe it.
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Increase your basic knowledge of the sport. The more you understand the sport, the better prepared you will be.
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Visualise. Set some time aside to mentally rehearse what the competition day will look like to you. See yourself on stage, in condition, well prepared, smiling and performing well.
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Ever wondered what would happen if you had an injury that stopped you doing what you loved. The last two years have been great, getting back into shape to stand on stage as a bodybuilder after a 10 year break.
I wasn’t going to compete last year, my goal was to do the guest appearance at the CNI’s. However, I felt that I wasn’t quite “there” as far as conditioning was concerned and wanted to see what another couple of weeks of dieting would do. As most competitive bodybuilders know, it is hard to diet without a real goal, so I decided to qualify for the Nationals by doing the Wanganui show. It is amazing what a couple more weeks of dieting does for conditioning. Being back on the “otherside” was great. I was surprised how nervous I was. I also found out what I had been missing – mixing it up back stage with the other athletes.
Looking back on the photos and videos (as you do!). I feel I was better at Wanganui than the Nationals – though this could have something to do with the fact that 2 days before the Nationals, I totally ruptured my right bicep tendon (one of those accidents that happen when you do something “silly”) and had to pose from my less natural side. Luckily for me, the judging panel didn’t pick it up (or - perhaps it was lucky for me some of the more experienced judges weren’t judging at last years Nationals!).
One of my biggest fears has been that, if something happened that I couldn’t train – how would I cope with it. Would I spiral into depression, wallow in self pity, dwell on the “what ifs”. Being prepared is the key - as long as you have consciously thought about how to handle adversity, when something happens that sets you back, you are able to cope.
“Adversity is a fact of life, it can’t be controlled. What can be controlled is how we react to it.”
One of the best things about weight training and bodybuilding is muscle memory. Your body doesn’t forget. This is what has kept me going. I had the operation to re-attach my bicep tendon on 9 December - 6 weeks in plaster (over Christmas & New Years) and some rehab. Now 4 months after the accident, I am beginning to train again, slowly by surely, my strength and muscle is coming back.
ABOUT BODYBUILDING
Bodybuilding/figure competitions are a visual contest, it is not about how much you weigh, or how much you can lift, or even what your body fat percentage is - it is about you showing the judges what you have !
It is also a subjective sport and although both NABBA and NZFBB have a very comprehensive judging criteria, seems it is often very confusing for the athletes to understand. Basically you are compared with the other athletes in your class. As judges, we find the athlete who best "fits" the judging criteria of that class, on stage, at that time.
Where do I start?
Wanting to do a bodybuilding or shaping competition and don't know where to start? Start right here.
Taking the step of committing to a bodybuilding/figure competition can be quite daunting. Talk to most people and they know someone who has done a competition an will tell you horror stories to go with it. I have been training and helping girls and guys through to competitions for over 15 years and would have to say the success and satisfaction would outweigh the horror - don't get me wrong, some people have a bad experience, but this could be due to bad advice rather than the experience itself.
The comment I hear most is "I would like to do a competition but don't think I could stick to the diet". My job is to make this as easy for you as possible - but realise that it is you that has to stand on stage in front of 800 people in a bikini or posing trunks - So its important that you take control of your destiny and put the most into your preparation, tolook the best YOU possibly can when you stand on stage. (Refer to client reviews for information on my clients who have taken up the challenge).
Things to consider
Do you have the time, money and commitment required to follow through to the end?
Does your physique fit the criteria that the judges are looking for?
Is your training and diet effective and designed for your specific goal?
Do you know the contest rules and regulations?
I can assist you with these questions, so please feel free to contact me to find out more.
CLICK HERE TO VIEW KAYE'S VIDEO >
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