The Elite Physique

How to Do Your First Figure Competition

Secrets to Help You With Your First Figure Competition

ladies showing how to do your first figure competition

If you have been tossing around the idea of entering your first figure competition, it is CRITICAL you don’t fall for the many contest prep myths and misinformation plaguing the Internet today. To successfully enter, complete, place, and even win your first figure competition you need to implement a few basic prep practices to ensure your success.

Attend a Figure Competition

Your first course of action, if you haven’t done so yet, is to attend a local figure contest in your area so you can get a true idea about the sport. A figure competition will have a morning show, which is known as pre-judging, and then the evening show.  The evening round is where the competitors put on a show and receive their awards. Be sure to attend both shows and take pictures and take notes of the events to study later.

Find an Organization that’s Right for Your Body Type

There are a variety of organizations that host bodybuilding competitions. Most of them run drug tests to keep the competitors drug-free and to keep the sport fair to everyone. Some of the most popular physique organizations are Organization of Competitive Bodybuilders (OCB) and World Natural Bodybuilding Federation (WNBF). These organizations usually favor the more lean and not overly muscular figure competitor. In these two organizations the judges tend to lean toward overall facial and physique beauty.

Get on the Right Figure Prep Diet for Your Body

Contest prep diets are a dime-a-dozen on the Internet. While having an array of figure prep diets can be convenient, most are not designed for real figure competitors. A figure competition diet needs to be one that allows for body fat to be burned, but also spares lean muscle mass, and in some cases build muscle. Look for a figure contest diet that has good quality before and after pics and testimonials.

Go for High-Intensity Figure Competition Training

A fat burning competition workout should include actual weight-bearing exercises. If your figure coach has you doing an array of leg lifts and jumping jacks run the other direction. That type of workout can benefit the bikini competitor, but a figure competitor needs some lean muscle tissue. Be sure to include compound exercise like the incline bench press, dumbbell shoulder press, squats, etc. as well as isolation exercises such as chest fly’s, leg extensions, triceps pushdown, etc.

If YOU Want to Compete, This is a MUST…red arrow pointing down

Getting ready for your first figure competition doesn’t have to be difficult.  You just need the right information and know when to apply certain tactics.

Now, if you are ready to take your training and diet to the level, I have something for you. Get my FREE Contest Prep Crash Course and see how you can transform your body in as little as 12 weeks.  See below…


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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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