By Myprotein Writer: Sarah Curran- Personal Trainer member of DDT Bikini team
Competition prep is one of the most rewarding and exciting times for any bodybuilder. It can also be very challenging and difficult if not done properly, and can cause a lot of problems later on if it’s not done in a healthy and safe way. Find out in this article how to prepare for a bikini competition.
1. Increase Your Metabolism Off Season
The best advice I have ever received was to build up my metabolism in the off season. I cannot emphasize the importance and usefulness of this enough... building up your metabolism means that you will have a huge calorific cushion to take away from when it comes to the time to diet down... meaning no endless cardio sessions or starvation diets and mood swings!
To do this effectively, in your off season you need to gradually add in extra calories on a weekly basis. By gradually adding in calories this ensures no huge fat gains are made, while your muscle and metabolism continues to increase as you progress.
Graduallity is the key here and by tracking your weight weekly you can make your dietary decisions based on whether to add more calories or hold steady another week till your body is ready for a further increase. I found this made my life a whole lot easier and pleasant (and that of those around me) as it meant I did not have to resort to any drastic measures to shift any last minute weight. I also felt really healthy all through my prep and can honestly say... I enjoyed it, while also managing to keep cardio sessions to a minimum. By the very end I had a mere two short cardio interval sessions which was more than enough for me!
2. Avoid Dramatic Cuts in Diet
When your season arrives it’s important to resist any dramatic cuts in your diet. Any dramatic cuts in your diet will only act to reduce your metabolism and prevent progress...and who wants their calories taken away unless it’s essential to make progress anyway!
There are some golden rules I abided by during my prep that ensured I maintained my health while improving my physique, and these included: never dropping my calories too low, prioritizing my protein intake and if necessary supplementing accordingly, making sure i get enough carbs and finally fat with regards my macro nutrients. Other supplements I choose to use all year round include BCAA’s and Creatine Monohydrate.
