How to Train for a Fitness Competition

Training for a fitness competition where contestants are judged on muscle tone, size and symmetry, can seem like a full-time job. Diet and exercise are crucial for the eight-week period leading up to the competition and training is a constant challenge to lose body fat while building muscle.

Instructions

Difficulty: Challenging

Things You’ll Need:

• Posing oils
• Potassium supplements
• Tanning cream
• Budget for 8 to 12-week diet
• Meal replacement protein powder for shakes
• Fish oil

Prepare Ahead for a Fitness Competition

1. Have your body fat ratio checked 8 to 12 weeks before competition. Many body builders shoot for a goal of less than six percent body fat for men and 12 percent for women.
2. Develop an exercise plan and schedule. There are many different ways to train, and there are sample exercise plans and schedules available online like this one at the Fitness Atlantic Web site (see Resources below).
3. Develop a diet plan that will burn the most amount of fat. Incorporate good fats such as fish oils. Eat several small meals per day, including fruits, vegetables and lean proteins. Eliminate sugar and processed starches. Drink lots of water.
4. Use fat burners. Supplements and protein powder should be sugar-free and the best quality.
5. Monitor your body daily as you train, and adjust your diet or workout accordingly if you're not getting the results you want.

Train for the Final Week

6. Focus on appearance. Practice posing, select posing oils and apply tanning cream a few days before the event.
7. Pay strict attention to your diet and exercise plan. There are many methods people use in the last week of training and they vary widely. Research different plans and find the one that's right for you. Visit the Ultimate Bodybuilding Competition Guide Web site for a sample diet to use the week before a fitness competition (see Resources below).

Tips & Warnings

• Burn the fat. Cardio exercise is crucial to get into competition form.
• Take time to practice posing and use tanning creams to enhance muscle definition.
• Take potassium supplements to prevent cramping during competition.
• Keep a workout and exercise log while training.
• Training is expensive. Buy high-quality foods with the best ingredients and use only top-of-the-line protein powder and supplements.

Who Can Help: