My Top 3 Tips to Get into Competition-Ready Shape

cardio diet tips goals Jan 03, 2019

My Top 3 Tips to Get into Competition-Ready Shape

One of my New Year’s resolutions is to compete in another bodybuilding competition this summer and my ultimate goal is to get my pro card in one of tougher natural federations called the OCB (Organization of Competition Bodies). The OCB only allows competitions who attain their physique without the use of drugs or diuretics. This it what makes this competing with this federation more difficult and more rewarding

I work full-time, manage a family and still find the time/effort to prep for figure competitions. It’s not always easy, but anything worth achieving usually isn’t easy. It’s doable even with a crazy lifestyle.

Tip #1 - Make your goal a top priority and have a deadline.

When I plan to compete, I need to select a federation, date, and location. Normally I try to pick shows that are close to home so there is minimal disruption for my family. That said, I also try to be realistic about how much weight I have to lose in order to be competitive. I can’t lose 15 pounds in 12 weeks without being extreme. Extreme weight loss “tips” such as limiting water intake, limiting food to an unsafe level, and extreme amounts of cardio are not healthy ways to lose weight. My overall goal is to retain as much muscle while I lose fat. With that in mind, my goal is to lose 15 pounds by June 1 (my birthday), which gives me 6 months to reach my stage weight. I’m shooting for a healthy loss of 0.5 to 1 pound per week, keeping in mind that some weeks will be more and some will be less. But to retain that hard-earned muscle, you want to lose at a slow pace.

Tip #2 - Get your family on board.

Having a great support system is critical to reaching your goals, no matter what they are. My family and friends are 100% on board when I’m in competition mode. They know that alcohol, fried food, sweet treats, and other food no-no’s are off limits during this time period. Even my work colleagues know when I will opt out of happy hours or other tempting events. Prepping for a competition is a 24/7 endeavor and is not always easy. I used to train for marathons and I can honestly say that I would take a 20-mile run over dialing in my diet the last two weeks of a competition prep. You need a strong mindset when it comes to food and a healthy body image to be okay with how your body changes. Going from super-lean to fluffy after a competition can sometimes be disheartening but is normal and necessary for growth.

That said, even if you’re dieting to lose a few pounds, having your family and friends respect and support your choices will fuel your motivation.

Tip #3 - Plan ahead to avoid obstacles.

Parties happen. Hangriness happens. You need to plan ahead to avoid any major slip-ups. How do you do this? Keep healthy snacks in your purse, office, and car. If you’re eating out, check out the menu beforehand so you know what to order and can make sure there are things on the menu that are in line with your goals. Don’t feel bad customizing your order. Most restaurants are happy to oblige for allergies, so why not ask for what you want. Whether it’s no dressing on your salad or asking to double up on your vegetables and hold the potato or rice, take charge and be sure you get what you want.

You don’t have to necessarily compete or make huge sacrifices to reach your goals. Many of these tips can help your diet and can fit into any crazy lifestyle. You just have to make the decision to do it.

If you’re ready to start your own weight loss journey, get in on my 2019 Blast the Fat Program and you’ll get all of my tips and tricks along the way.

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