How to Compete in the Figure Olympia

A women's bodybuilding competition, Figure Olympia started in 2003. The International Federation of Bodybuilding and Fitness runs the competition. Unlike some women's bodybuilding competitions, the Figure Olympia emphasizes a woman's physique over gymnastics or fitness routines.

Difficulty:

Challenging

Instructions

1. Visit the website of the International Federation of Bodybuilding and Fitness and check their contest link to find out when the next Figure Olympia contest takes place. You can also access the Federation's current rulebook on their website.

2. Attend a Figure Olympia competition before you compete in one. If this isn't possible, watch a figure competition training DVD to see what sets the winners apart from the other competitors.

3. Develop a plan of action that takes you from one year out to the day of the Figure Olympia competition. In addition to an exercise program, your plan must include diet, music and costume planning.

4. Find the right fitness coach to motivate you and help you reach your fitness goals. The best coach can identify weaknesses in your physique and develop a training program to overcome those weaknesses.

5. Train the weakest areas of your physique the earliest in your preparation. Remember that large muscle groups, such as abdominals, take longer to tone than small muscle groups such as shoulders.

6. Eat several small meals a day, instead of three conventional meals. Include lean sources of protein such as chicken breasts and egg whites, and carbohydrates with a low glycemic index like oatmeal. Round off your meals with plenty of green vegetables.

7. Engage in as much aerobic exercise as you can manage in the weeks leading up to the contest, at least two hours a day. Vary your cardio routine to include a variety of exercises, including biking, running, rowing machines and cardio classes offered at the gym.