10 questions a new bikini competitor would ask:
1. Do I need to lift weights or can I do just cardio?
“Lifting weights (resistance exercise) builds shapely tone and curve, and helps support increased lean body mass while decreasing body fat, for a more FIT and LEAN look – definitely important for Bikini competitors!”
2. What exercises do I do for my glutes?
“A tight butt can be shaped and toned with the right weight training exercises. Try full range, wide-stance squats, plie-squats, walking lunges, stiff-leg deadlifts, and hamstring curls as a starting point to shape and tone the lower body, especially the backside!”
3. What foods should I be eating when prepping for a show?
“Generally speaking, choose foods that support a lean, tight body, and help curb the accumulation and storage of body fat. Healthy choices include: Lean cuts of protein-rich, low-fat meats, such as chicken or turkey breast, white fish or salmon, whey protein powders and small amounts of beef a few times a week, to round out the body’s need for protein. For energy, slow absorbing, “complex carbohydrates such as oats, sweet potatoes or brown rice make for healthy choices. Always eat plenty of green, leafy vegetables, including high-fiber greens such as brocolli, cucumbers, celery, spinach and salads. Avoid saturated fats in favor of natural, unsaturated fats, especially olive oil, avocadoes, and nuts.”
4. Do I need a personal trainer to compete?
“Although it’s not a requirement of any competitive organization to work with a personal trainer while prepping for a contest, an experienced personal trainer, who is experienced in helping competitors prepare for the stage can be an invaluable asset when training to compete. Trainers who are good at the contest prep journey will most likely have competed in the past, have a solid track record of athletes who have worked with them, and will be familiar with the entire process of preparing for a contest. Posing, presentation, and all the details, including tanning, hair and make up, suit selection, etc. all of these details must be addressed by competitive athletes – an experienced trainer will be familiar with the resources for providing such services.”
5. Do fat burners work?
“Fat-burners” are a category of nutritional supplements that impact the body’s ability to use fat for energy. There are many choices when it comes to fat-burners; most of the current crop of fat-burners on the market today are potent stimulant products, which can give a dieting athlete more energy and mental focus, and help with performance – and therefore potentially contribute to fat loss after all; some formulas also coax the body to speed up metabolic rate slightly (increased thermogenesis) to prioritize fat utilization for energy. So, the general answer is, yes, fat burners do tend to exert a slight but noticeable impact on the body’s ability to utilize fat for energy.”
6. Will I get big if I lift weights?
Not likely. The internal system of females is not made to support large amounts of muscle mass. That’s why, no matter how much or how heavy you lift weights, you will most likely NOT gain weight or get “bulky”, as long as food intake does not increase! One common problem with many women who begin an exercise program is they eat more food to compensate for the extra physical activity. This contributes to fat gain, which many women mistake for muscle. So, the key is, when training with weights, consume more protein-rich foods, but control or avoid sugars and most fats.”
7. Do I need to be tan?
“Tanning prior to getting on the stage enhances muscle definition and improves the overall look of the physique. Stage lights are extremely bright, harsh and not very flattering. Thus, tanning is critical for optimal presence on the stage!”
8. How many days a week should I be working out?
“4 weekly weight training sessions combined with 5-6 cardio sessions per week should be sufficient to sculpt, tone and tighten your body for entry-level competitors.”
9. How long does it take to prep for a show?
“Generally speaking, allow 12-16 weeks to prepare for a contest, from a baseline state of average fitness. This gives most people enough time to train and shape the body, lose unwanted bodyfat or improve shape and tone in weaker areas. Of course, the fitness lifestyle really is a way of life, and getting on-stage is only the short-term goal; the pursuit of optimal health and exuberant well-being is the final destination toward which we all walk.”
10. Do I need to take supplements?
“Supplements are designed to fortify the nutritional intake, especially when an athlete is dieting to lose fat. Supplements play an important role in the journey from “average” to “high-performance”. Especially when dietary food intake is limited or controlled (as with nearly all fat loss diets) nutritional supplements can help round out, bolster or fortify nutritional intake, to ensure the body’s optimal functioning and performance. Products such as Figure Fuel, Scorch and Vaporize from MAN Sports high-performance line of supplements are specifically designed to address the performance issues of us female athletes.
Learn as much as possible about nutrition, consult with an experienced or certified sports nutrition advisor, coach or trainer, and make the most of your competitive adventures!”
And always remember, we are here to help you achieve your own best-ever condition! MAN Sports means “Born 2 Perform!”
Best of luck!”
Khay
1. Do I need to lift weights or can I do just cardio?
“Lifting weights (resistance exercise) builds shapely tone and curve, and helps support increased lean body mass while decreasing body fat, for a more FIT and LEAN look – definitely important for Bikini competitors!”
2. What exercises do I do for my glutes?
“A tight butt can be shaped and toned with the right weight training exercises. Try full range, wide-stance squats, plie-squats, walking lunges, stiff-leg deadlifts, and hamstring curls as a starting point to shape and tone the lower body, especially the backside!”
3. What foods should I be eating when prepping for a show?
“Generally speaking, choose foods that support a lean, tight body, and help curb the accumulation and storage of body fat. Healthy choices include: Lean cuts of protein-rich, low-fat meats, such as chicken or turkey breast, white fish or salmon, whey protein powders and small amounts of beef a few times a week, to round out the body’s need for protein. For energy, slow absorbing, “complex carbohydrates such as oats, sweet potatoes or brown rice make for healthy choices. Always eat plenty of green, leafy vegetables, including high-fiber greens such as brocolli, cucumbers, celery, spinach and salads. Avoid saturated fats in favor of natural, unsaturated fats, especially olive oil, avocadoes, and nuts.”
4. Do I need a personal trainer to compete?
“Although it’s not a requirement of any competitive organization to work with a personal trainer while prepping for a contest, an experienced personal trainer, who is experienced in helping competitors prepare for the stage can be an invaluable asset when training to compete. Trainers who are good at the contest prep journey will most likely have competed in the past, have a solid track record of athletes who have worked with them, and will be familiar with the entire process of preparing for a contest. Posing, presentation, and all the details, including tanning, hair and make up, suit selection, etc. all of these details must be addressed by competitive athletes – an experienced trainer will be familiar with the resources for providing such services.”
5. Do fat burners work?
“Fat-burners” are a category of nutritional supplements that impact the body’s ability to use fat for energy. There are many choices when it comes to fat-burners; most of the current crop of fat-burners on the market today are potent stimulant products, which can give a dieting athlete more energy and mental focus, and help with performance – and therefore potentially contribute to fat loss after all; some formulas also coax the body to speed up metabolic rate slightly (increased thermogenesis) to prioritize fat utilization for energy. So, the general answer is, yes, fat burners do tend to exert a slight but noticeable impact on the body’s ability to utilize fat for energy.”
6. Will I get big if I lift weights?
Not likely. The internal system of females is not made to support large amounts of muscle mass. That’s why, no matter how much or how heavy you lift weights, you will most likely NOT gain weight or get “bulky”, as long as food intake does not increase! One common problem with many women who begin an exercise program is they eat more food to compensate for the extra physical activity. This contributes to fat gain, which many women mistake for muscle. So, the key is, when training with weights, consume more protein-rich foods, but control or avoid sugars and most fats.”
7. Do I need to be tan?
“Tanning prior to getting on the stage enhances muscle definition and improves the overall look of the physique. Stage lights are extremely bright, harsh and not very flattering. Thus, tanning is critical for optimal presence on the stage!”
8. How many days a week should I be working out?
“4 weekly weight training sessions combined with 5-6 cardio sessions per week should be sufficient to sculpt, tone and tighten your body for entry-level competitors.”
9. How long does it take to prep for a show?
“Generally speaking, allow 12-16 weeks to prepare for a contest, from a baseline state of average fitness. This gives most people enough time to train and shape the body, lose unwanted bodyfat or improve shape and tone in weaker areas. Of course, the fitness lifestyle really is a way of life, and getting on-stage is only the short-term goal; the pursuit of optimal health and exuberant well-being is the final destination toward which we all walk.”
10. Do I need to take supplements?
“Supplements are designed to fortify the nutritional intake, especially when an athlete is dieting to lose fat. Supplements play an important role in the journey from “average” to “high-performance”. Especially when dietary food intake is limited or controlled (as with nearly all fat loss diets) nutritional supplements can help round out, bolster or fortify nutritional intake, to ensure the body’s optimal functioning and performance. Products such as Figure Fuel, Scorch and Vaporize from MAN Sports high-performance line of supplements are specifically designed to address the performance issues of us female athletes.
Learn as much as possible about nutrition, consult with an experienced or certified sports nutrition advisor, coach or trainer, and make the most of your competitive adventures!”
And always remember, we are here to help you achieve your own best-ever condition! MAN Sports means “Born 2 Perform!”
Best of luck!”
Khay
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