How to Train for a Fitness Competition

In a fitness competition you will be judged on muscle tone, size and symmetry.  Preparing for this can feel like a full-time job. Diet and exercise will play a crucial role in ensuring that you are prepared.  With this in mind, it’s extremely important to know what you will need to do in the eight weeks leading up to the competition.

• Get you body fat ratio checked.  This should be done 8 to 12 weeks before the competition.  Your goal should be less than six percent for men and 12 percent for women.


• Create and schedule an exercise plan.  Be sure to incorporate cardio, weight lifting and toning into the plan. You should commit to at least four hours of training per day.


• Create a diet plan that will help you to burn as much fat as possible.  However, you will want to make sure to incorporate good fats (i.e. fish oil).  Begin eating several small meals per day that include fruits, vegetables and lean proteins.  Stop eating sugar and processed starches.  Make sure to drink lots of water.


• Use fat burners in the form of supplements or a protein powder that doesn’t have sugar in it.


• Monitor your body on a daily basis as you are training.  Make sure to adjust your diet or your workout plan accordingly, especially if you are not getting the results that you desire.


• Focus on the way that you pose and what oils you want to use.  Make sure to apply a tanning cream a few days prior to the event.