Fitness Information and Resources

Training for Fitness, Figure & Bikini

Workout / Diet / Fitness Figure Extras

Q: What is involved in training for a fitness/figure competition?

A: Training for a fitness competition requires time, consistency and patience. Your diet is key, in combination with resistance training and cardiovascular work. These 3 components will help build stamina for the routine, as well as physique conditioning for the symmetry portion of the competition. Figure competition is often considered a 'softer look' than the look of a fitness athlete, but nowadays the line separating the body types for fitness or figure has become blurred.  Similar training principals apply to both divisions of competition.  Bikini which has just been added for 2009 is showing signs that a softer more mainstream look is being rewarded. The criteria is still very new, and the look changes from show to show as you can only judge what is onstage on that day.   As all involved become more aware of bikini, and the look being sought after, a trend will make itself apparent.

There are other aspects to fitness/figure/bikini that one must consider, besides the body and the routine. These include: finding a swimsuit, tanning, hair, makeup, nails, music, designing a routine, fitness costume, a prop (if relevant to the routine), shoes, entry fees, travel costs, and accommodations. All of these things cost money. You can cut down on costs by buying second hand, or finding sponsorships. It takes at least 6 months to a year of research and discovery to prepare appropriately for a fitness/figure/bikini show.

Having a trainer/nutritionist to help guide you to the day of your show has become a good way to skip over newbie mistakes.  Here are list of some online trainers that I have put together:

These trainers have experience with getting individuals ready to compete in a fitness, figure, or bikini event.  This is different than a trainer that would want to get you in regular shape.  Searching out a trainer close to home (maybe some of these trainers will be close to your home) is a good way to start.  Again, YOU will have to do your own due diligence - talk to former clients, ask about costs, and certifications.  This is just a list of information, not an endorsement for their services.

For myself, I work with Erik Ledin of LeanBodiesConsulting.  I can only give an opinion on him - this however, would be an endorsement.

Q: How do I gain muscle? How do I lose muscle?

A: Each girl has a different body type therefore her training has to be just as varied. What works for one girl may not work for another. For instance, some women have no difficulty in gaining muscle. On the other hand, some women have a difficult time in gaining muscle. Generally, a weight-training program focusing on developing sustainable muscle mass would vary much from that of a woman who gains muscle easily. If you need to gain muscle, go challenging to heavy weights within the 6-12 rep range, and perform moderate amounts of cardio per week. If you gain muscle quite easy and tend to look 'bulky' (ex-gymnasts, sports athletes) you need a program to help maintain you muscle mass, and lean you out. A combination of cardio with a challenging weight-training regime in the 12+ rep range.  Diet is a key factor in losing body fat. 

Q: Will weight training make me look like a bodybuilder?

A: It is a myth that weight training for women for makes you look like a man, or you will end up looking too muscular. It takes years of hard-core training to look this way. Women are hormonally different than men so are less likely to bulk up from weight training. Benefits of weight training include a higher resting metabolism.  Meaning you will be burn more calories at rest. This will strengthen not only your muscles, but your bones as well helping to prevent osteoporosis. You may find that your mind has a sense of calmness and clarity that you may not have experienced prior to training.

WORKOUT

Training for Fitness, Figure & Bikini / Diet / Fitness Figure Extras

Q: What does your weight training program look like?

A: It varies.  In the beginning of my fitness career, my program looked like the following:

• Day 1: Shoulders/Cardio
• Day 2: Back/Cardio
• Day 3: Cardio and/or routine practice
• Day 4: Biceps/triceps and chest, no cardio
• Day 5: Legs and butt/30mins cardio
• Day 6: Cardio and abs, or active rest (30 mins light cardio)
• Day 7: Cardio and/or routine practice

I was doing 3-4 exercises per body part, in the 12-15 rep range.  Things have progressed a lot over the last 10 years.  I now am NSCA-CPT certified, and have learned that variety is key to progression.  Although, this  program is a good starting point, I have found the 4 or 5 day splits are not currently meeting my needs.  I have changed my program since working with Erik Ledin of LeanBodiesConsulting.com.  I have found working an upper body/lower body split, either 3 or 4 days per week more motivational and challenging.  Other aspects of training such as bringing up my shoulders and upper back development in order to bring more balance to my shape.  If you are completely lost on what to do when it comes to training, hire a trainer to get you started.  A few sessions will put you on the right track. 

Here are some examples of exercises I do for each body part:

• Shoulders:
  • Shoulder press, lateral raises, bent over flyes, and upright rows, W's, Lateral Throws, front raises
• Back:
  • Pull-ups (w/ or w/o assist), front pull-downs, lat pull-downs, incline row, and reverse pec -dec, low rows, hyperextensions, face pulls, DB row
• Triceps:
  • Triceps dips (unassisted), rope extensions, tricep push ups, dips on bench
• Biceps:
  • Inclined curls, extended cable curls, push ups, barbell curls
• Chest:
  • Incline press, pec-dec, cable flyes,  bench press, pushups
• Legs/Butt:
  • Kickbacks, standing hamstring curl, walking lunges (these are the best for overall conditioning of the whole area!), and dead lifts, squats, leg extension

**There are other training regimes out there, such as push/pull, full body workouts, working upper body/lower body, strength, power, endurance, and muscle gain.  There are so many types of programs out there, just make sure that yours is meeting your needs and goals.

I am a reformed cardio junkie. I know better now. I used to do upwards of 45mins twice a day, over the course of 4 weeks before a show.  I now now about how your diet plays the biggest role in your look for the day of the show.  I eat better, and do much less cardio.  Since the birth of my son in 2006 I have not had the time to do that much cardio to get into shape.  I barely do an hour of cardio per week, prior to my show.  In fact, there are times when I have to cut back, as I am losing weight too fast.  Too much cardio and too little calories prep contest is going to set you up for a huge rebound (bingeing and fast weight gain) after your show is over.  Cardio should supplement your training if you are not losing, and are at your lowest calories.  You should not add cardio for the sake of adding cardio because "so and so does it".  It is not necessary.  

Q: I notice that you do not take many days off. Why is that?

A: Rest is apart of your training.  I do take days off.  I tend to listen to my body to tell me it is time for a break. I enjoy going to the gym, and it is like my morning coffee - something I just need to have. It has become engrained as a part of who I am.   If I am really sore, or tired, I do listen (at times it is hard) and just don't go to the gym that day.

Dieting For Fitness, Figure & Bikini

Training for Fitness, Figure & Bikini / Workout / Fitness Figure Extras

Q: How do I diet for fitness?

A: Let me begin by stating that I am not a nutritionist. I have a background in biology and ten years of fitness competitions under my belt but in no way is my diet the 'be-all, end-all' of fitness competition training. This is just an example of what I do in order to get lean for a competition. Body types vary among the fitness girls, thus their individual diets will vary as well. However, there are a few consistencies among the girls, which we all seem to adhere to as a guideline.

1. Drink plenty of water - 3-4L/day. Water will help keep you feeling full, as well promote healthy digestion and regularity.
2.  Eat every 2 -2.5 hours, 5-6 meals/day - This will vary with each competitor, as some girls eat something every hour. This will enable your body to maximize its fat burning potential. Think of your body as a burning fire, and if you fuel that fire every couple of hours, it will burn more efficiently and consistently.
3.  Protein, protein, protein - Major component in your diet. Not only for muscle building and regeneration, but also to keep you feeling full - longer. Eat 1.0-1.5 grams/lb of bodyweight. I weight 125lbs = 125 grams of protein per day. Usually over 5-6 meals = 20-25 grams of protein/meal.
4.  Eat natural foods - This means to eliminate all processed foods. - Anything packaged and quick. You should be eating, CARBS -vegetables, fruits, oatmeal, rice, potatoes. PROTEIN - meats/fish/egg whites/soy. FATS - olives, olive oils, nuts, avocados, some salad dressings and cheese.
5. Diet is an accepted part of your training - At least 85% of your training is devoted to what you eat. It goes back to the saying, "you are what you eat".

Q: What should I be eating?

A: Your diet consists of 3 main things - protein, carbohydrates, and fat.  I eat 1-1.5g of protein/lb of body weight. (125lbs =125g of protein) I have protein & carbs in the first 3-4 meals of the day and protein & fats for the last 2 meals.  I do count calories, and track my food. I never used to in the beginning of my career, however, now it is much easier to lose the weight, and know where you need to be/change if you do track your food.  Your bodyweight X 10 is the lowest calories you should be consuming to maintain basic body functions. At least 30% of my calories are coming from fats, and then I will fill the rest up with carbohydrates (4 calories/gram).  I do not count my veggies as carbs.   I have incorporated more carbohydrates into my diet than in the past, as I felt really cranky without them. If you are in tune with your body and feel moody you probably are missing something in your diet.  As the competition draws closer I will cut out my protein shakes/supplements and stick to real food.  Prepping the food can be time consuming, so you have to plan in advance.

Here is an example of what I will eat during competition time:

Q: What extra things do you keep in your diet that some girls may eliminate?

A: Some things that I still eat while in training - bananas, apples, pickles, olives, some cheddar cheese, cottage cheese (some girls tend to cut all cheese out or maybe all dairy), almonds, rice cakes, and salt/spices. I do not watch my salt intake, or cut it out.

Q: What do you eat in the off-season?

A: In the off-season, I try to stick to this plan but of course we all need our treats once and a while. I allow myself to eat bread and sweets, but I don't go overboard. After dieting like this for so long now, I actually don't crave the junk food like I used to. I eat this way because I enjoy how it makes me feel. As you develop the habit to enjoy eating processed foods, alternative habits can be formed to enjoy eating nutritionally dense foods.

Q: How many calories are you to consume in one day?

A: The lowest you should go is your weight X 10 = 125lbs X 10 Calories/lb = 1250 calories per day. I tend to eat around 1300-1700 Calories per day. I do cycle the ratios of my protein/carbs/fats to keep my body guessing. Your bodyweight X 12 is for a moderately active person, weight X 14 for a person who trains 3-4 times/week and weight X 16 for athletes. I have heard of some girls eating 1000 calories per day and complain that they cannot lose the weight. At some point you body will not allow you to lose weight unless you giving it what it needs. It will in fact rebel, and will hold on to your fat stores, as you are basically starving your body. This is slightly trial and error for those who are beginning with fitness/figure. Some girls can get away with more calories,  while others might need slightly less. With the percentages used above a diet of 40% protein, 40% carbs and 20% fats should look like this in calories and grams/day of a person who weights 125 lbs eating the minimum daily calorie intake of 1250 Calories (of course you should be consuming more that the daily minimum):   

You can divide this over 5-6 meals/day. Weight will vary with each individual and their percentages may also be different. Some may need more/less carbs, more protein etc.  You have to develop a plan based for you. My example is to get you started.

Q: Do you have cheat meals or cheat days during your training?

A: I do believe in having a cheat meal once to twice a week. It helps with maintenance of current weight without veering off track from your fitness goals. It maintains motivation throughout the week, and makes going to the gym regularly much easier. Maintaining a diet that is too strict and that does not allow for these luxuries can lead to overeating and an all-out binge fest that could ruin weeks of hard work.

I find that I can cheat 1-2 times a week, 8-12 weeks out from a show, and then once a week 8 weeks out until 2 weeks before the show. I find that just having pizza (something with bread), I look better, my body tends to get tighter, and feel more energized for my routine practices that follow a cheat.

Fitness, Figure & Bikini Extras

Training for Fitness, Figure & Bikini / Workout / Diet

Q: Where do you get your swimsuits/costumes?

A: I used make all my own fitness costumes and swimwear. After having my son, I had no time to do this for myself.  Now, I purchase my suit from Sylvia Tremblay - Tremblay Designs.com , and have had costumes made by Maggie Blanchard - MaggieFit.com.  You need to book in advance, 6-12 months out from your show to reserve a date with the designer. 

Q: Where do I get my swimsuit/costume?

A: If you have a limited budget, or this is your first show, try to borrow or buy a used suit. There are a few sites that offer that kind of service (listed below). Also many message boards (see my links page for suggestions) have a sticky for competitors to sell their used suits. Most are only worn 1-2 times. They are often cheaper than a brand new swimsuit.  These are different that a regular swimsuit, as they are more colourful, usually have some sort of stoning on them (rhinestones) and are meant for stage, not swimming.  Cost of a suit can run from $100 to over $5000.

Here are a few links to check out: 

Q: Where do I get my music for a routine?

A: Again, you could find a DJ/friend in your area that is familiar with mixing music. They again are less than someone who does it professionally. Cheerleading, skating and gymnastic coaches are a good resource to talk to as they would have access or know someone who cuts music. Cost for a service like this may run anywhere from $150 or more depending on the complexity of music you want and how long it takes to put it all together. Once it is sent to you changes are usually extra. Pick music that compliments who you are and any themes that are apart of your routine. Knowing which songs you need makes the entire process much easier.

Q: Do you choreograph your own routine? What movements should I have in my routine?

A: I am familiar with the process that is involved with putting together a routine. Those who write often wonder about specific moves to put in a routine and really there is not one specific move. For the NPC/IFBB there are mandatory moves, but for other organizations, such as WNSO/FAP/WTF/Ms. Fitness, they want to see an athletic demonstration of how fit you are. Putting in moves of strength, (press holds, gymnastics), flexibility (splits), agility (dance, transitions), and cardiovascular endurance (keep the routine moving) are all aspects that should be considered for a fitness routine. The routine should have flow, move smoothly between transitions and most of all you have to sell it to the judges and the audience. Presentation is the last component but most important to the overall impression of your performance.

The best advice that I can give before deciding to compete is to educate yourself on all aspects of the sport. Read; ask questions, go to a show, talk to the competitors, find out how much it is going to cost including if you have to travel to the event. It is a journey unlike any other. One of self-discovery, pushing oneself to the limit, it redefines what it means to be disciplined.

If you have further questions please feel free to contact me. Best of luck to you and your training.

~Ally