From Flab to Fab..... My First Figure Competition!
Figure competitors come in harder with a little more muscle mass. I have added a picture of my physique for my figure competition so you can see the amount of muscle I carried onto the stage. Before making the decision on a specific federation and category, be sure to check the criteria for that division and organization or federation.
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My name is Karen Sessions. I'm a certified fitness instructor, best-selling eBook author, researcher, former competitor, Figure Coach and success coach. I've been in the fitness industry for 30+ years and I've helped THOUSANDS of women from 18-55+ years of age compete and even win Figure Competitions, and I'm confident I can help you too.. I wrote Figure Competition Secrets due to the demand.
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Eat fat, get, fat. 3. Decrease carbs without cutting calories. Eat more vegetables and protein. Low carb lowers insulin levels, you store very little fat, and activate fat burning mechanisms in the body. Keep calories up. 4. When your metabolism slows (from dieting), eat more for 1 to 3 days, sometimes a week.
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Meal 4: this should be 1 hour before pre-judging: sushi and soy sauce; 30 Minutes Before Pre-Judging: 1 rice cake and peanut butter and jam; After Pre-Judging: I switch from steak to chicken with yam every 2-3 hrs. Workouts . All the way up to the competitions, I completed regular weight training. 10-15 repetition range and 10-15 sets per body.
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Amenorrhea - I lost my period about 2 months before competition. I still haven't gotten it back but I am reverse dieting and slowly adding carbs/fats back in to get things back on track.. **TLDR;**Decided to compete in a natural figure competition after 4 years of lifting, ate the same thing everyday, stopped drinking, didn't.
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NPC Kansas City Bodybuilding Championship: 2nd - Open Figure. 1st - Grand Master's (over 50) 1st - Master's (over 35) Height: 5'3″. Contest Weight: 120.5. Hobbies or Interests outside of competing: Cross-stitching, watching competitive sports, date nights with my husband and traveling.
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Training. When weight training for a figure competition, you should be striving to have a well-balanced and symmetrical physique from top to bottom and front to back. You'll want full rounded shoulders, toned arms, and well-conditioned lats and rhomboids up top to match the developed quads, glutes, and hamstrings of your lower half.
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Tan your entire body up to your neck, but do not tan your elbows, armpits, knees, hands, feet, or face. Let the agent dry for 15-30 minutes before putting old clothes on. Sleep with the agent on and rinse in cold water with no soap the following morning. Moisturize if desired.
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These before and after transformation photos were taken at 4 weeks apart. The first pic was taken a month before her figure competition and the second photo was taken on contest day. I'm Not Lean Enough (Of Course Not, Not Yet) Not lean enough 4 weeks out is the most common boo-hoo I hear from competitors.
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Tip #3 - Keep Your Weight Training Fresh. When prepping for your first figure competition you will be tempted to try every conceivable workout imaginable. Don't fall into this trap. A successful figure prep workout should involve you weight training 5-6 times a week, working each muscle group once a week and weak muscle groups up to two.
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Weight: 160 pounds, Waist: 28.5 inches, Hips: 35.5 inches, Buttocks: 40.5 inches, Navel: 30.5 inches, Chest: 35 inches. We picked a show that allowed her a full 16 weeks to prep. And really, for most new competitors, I always feel that's more than enough time to really reel things in.
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Other programs work muscle groups 1x per week with a weaker muscle group worked twice such as shoulders. 3-5 exercises for 3-4 sets in the 8-12 rep range. Day 1: Shoulders (heavy) Day 2: Legs and abs (quads/ hams/ calves) Day 3: Triceps + Biceps. Day 4: Shoulders (High Rep 15-20 rep range) Day 5: Back. Day 6: Chest and abs.
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When the fame of bodybuilding declined among people, the figure competitions were introduced as a sub-category for variation. However, figure competition is a type of physique training program for both men and women to show attractive muscles and figures. In figure competitions, competitors are judged based on their muscle proportion, not size.
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8-4 Weeks Out. At the 2-month point, you should be well on your way to honing that perfect figure physique. You shouldn't have more than 8 pounds of body fat to lose at this point. If you have less, just stay on track and still keep your weekend cheat meal in. If you're right on track or a bit behind, you should definitely eliminate your cheat.
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Look at these competitors before and after pictures. Find out what each did to make an ultimate and complete body transformation, slicing body fat to the single digits, and even competing on stage. See how some of these competitors go from never even being in a bikini to winning 1st Place, Overall, and up to 6 trophies in one night!..
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Always manipulate your diet first, and do it slowly and gradually, before increasing your cardio. Once you have to increase cardio, add 5-15 minutes to each session for the first week and that will likely do the trick. Once your sessions reach 45-60 minutes in length, you can add in another day of cardio.