The Elite Physique

Beginner’s Contest Prep

Your Beginner’s Contest Prep Guide

Beginner's Contest Prep competitors on stage

A beginner’s contest prep plan doesn’t have to be complicated. If you are new to the whole fitness scene, the thought of entering a competition can be over-whelming. However, if you get a few basic steps down you find that competing is lot of fun. In this article I’ll share with you steps you need to do to start moving forward on your goal.

Nutrition and Dieting

The first step is a healthy diet and exercise program.  Your diet is fundamental to building the physique you want.  You are going to have to learn how to ditch the processed food, restaurant, and fast food.  These items don’t do anything to burn fat or build muscle.  Processed foods are the #1 culprit of fat gain.

Start eating natural foods.  Avoid anything boxed or canned.  Get fresh and natural meats such as chicken and turkey.  Go to the produce area and get real potatoes and vegetables.  Making this simple shift can have a dramatic effect on your body.  Eating natural and organic foods allows your body to release body fat to be burned.  In addition, you can build better quality muscle faster.

Weight Training and Building Muscle

I would suggest get at least a good year of training under your belt before entering your first competition. Why? Because you need to develop a strong muscle base to support intense dieting and training. Make sure you are weight training 4-6 days a week, training each muscle group once a week.  Allow time for rest.  When you rest, that’s when your muscles are recovering.

Make use of your off-season training  Do 3-4 exercises for each muscle group.  Do 3-4 sets in the 8-12 rep range.  Stretch and pose between sets.  If you follow this format, you will build muscle.


The next step to entering a competition is to find an organization to compete in. These days there are a number of bodybuilding organizations you can choose from. Some of the most popular are NPC, OCB, NGA. They are all similar to a degree, but may require different things such as amount of muscularity and leanness one may display. It is a good idea to take some time out to search and review all the organizations you may be interested in.

Beginner’s, Become a Spectator

Also, attend a bodybuilding competition in your area. By going to a contest and being a live audience member, you will get the first-hand feeling and inside detail of what is involved and what the competitors go through. It’s really quite exciting to be a part of the audience, especially if you want to compete too.

Learn Real Info on Contest Prep

The next step to entering a competition is hiring a trainer or coach, someone with a similar body to yours and who has competed as well. For women, it’s better to get coaching from another female because they know exactly how the female body responds to certain foods, dieting, training, and the entire prep process. Women don’t need a truck-load of food and excessive carbs. A women’s body is different and must be provided a coaching program that works for that person’s unique body.

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Competing in a competition isn’t impossible.  You just need the right information. It’s time for you to live your dream. Now, join over 73,000 others and start changing your physique as soon as this week with my FREE Contest Prep Crash Course.  See below…


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If you feel like you need some contest prep guidance, check out my FREE Contest Prep Crash Course below.  Get cut and shredded.  Click the link for Instant Access...

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Karen Sessions NSCA-CPT

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My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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