Should you prep for a competition to achieve a 'bikini' physique?

As a coach, I have a lot of clients come to me saying they would like to compete. One of the first questions I ask is: WHY? For many, the reason they want to compete is to get lean, to get a bikini body, to lose weight, to get the physique they've always wanted... So, this leads to the topic of this blog. Should you do a competition to achieve your desired physique? My response is no. This might sound harsh - but let me break it down... Dieting can make you fatter. The leaner you are, the more likely you are to gain MORE fat post-dieting phase if you do not have a successful reverse diet or strategic post-diet plan. As we drop weight, we drop both fat mass and lean mass. As we drop this fat, we do not lost it, rather, our fat cells shrink! And our body does not like it. In response, our metabolism becomes efficient - or downregulated- to conserve energy. Our leptin (satiety) hormone drops and ghrelin (hunger hormone) increases to encourage overeating to put fat back on and reset our fat cell size. In this process our body will want to reset both fat mass and lean mass. When dieted, our body will prioritise fat storage. Even once fat cells are back to the same size and fat mass is restored, we will continue to feel the effects of dieting, and continue overeating, to then restore lean mass also. Meaning, our body will do whatever it can to restore our pre-diet body composition, leading those who are leaner to become fatter than when they started their diet. This creates a yo-yo effect of fat loss and gain. The more we diet, the harder it becomes to keep fat off as our metabolism drops, hormones become imbalanced and our drive to over-feed continually increases. Those who have dieted, or competed, have probably felt the physically painful desire for 'cheat food' when calories drop... This is your body trying to re-establish its set point (and survive ). If your only motivation and discipline needed to diet or maintain lifestyle habits to lose weight, comes from having a competition goal, this does not encourage sustainable or maintainable results and can lead to negative relationships around food and training. Unfortunately, most first time competitors or amateur competitor will not be able to sustain their stage physique year around. While you often hear that 'stage-lean' is not maintainable, the new 'look' for a bikini diva in WBFF, for example, is a more desirable and marketable look. Meaning, less conditioned and more achievable. Given the right prep approach, the right post-diet plan and enough time, than a shape very close to this will be achievable year around - for the individual who loves the process and the lifestyle! So, this brings us back to my aforementioned point: you do not use a show goal to achieve your dream physique. You achieve your dream physique over time when you fall in love with the process you learn doing a prep! Your 'goal' for stage has to be far stronger than 'just' the surface aesthetic goal. Having a particular look, whether you are competing in bikini, wellness, fitness or figure, will of course be A PART of your goal if you choose to compete. But, the negative adaptations you WILL experience eventually during prep, are something that many first-time competitors are not prepared for, and do not plan for, in their 'vision.' If you do choose to compete you must understand that you are pushing your body to an uncomfortable place - so you will have to get used to feeling uncomfortable. If you do not give yourself adequate time, have a lot of fat to lose, or do not use the correct prep approaches, you can also suffer long-term, negative health implications as a result of prep. Eating disorders, body dysmorphia and negative relationships with food and yourself post-show when you have to accept fat-gain as part of the process. Physiologically, downregulated metabolism, loss of your cycle, impacted hormones etc CAN be common with aggressive approaches and too little time. I compete because I love the process. I love the challenge and love to see just how far I can push myself each prep. I live and breath the lifestyle habits that come from prep, and there is no real off-season. Competing is, after all, a sport...not an excuse to just lose weight. You must understand that, if you are choosing to get on stage, you are choosing to become an athlete, who is preparing for their sport. That is the reality of competing. My many years on stage have taught me nutrition, training and lifestyle habits which have changed my mind, body and my life. BUT you do not have to do a prep, to learn these things. You do not have to do a bikini competition, to achieve your dream bikini body. Given enough time, and given you are working with the right coach, you can achieve all of these things WITHOUT the drastic and challenging measures that come with prep. So, ask yourself: do you want to compete? OR do you want to create a physique you can MAINTAIN? Competitors 'get' their body for one day, after a peak week, when they are at their very best. The rest of the year, they dedicate themselves to progression. They often sit at higher levels of body fat to build muscle and get the fuel in that they need to grow Only after YEARS of dedication, when they have the muscle they need, do they maintain a relatively lean shape year around (still not quite that 'stage' look though). Rather than doing a show to change your body - compete to change your mind, your understanding of your own potential and to challenge yourself. To compete. If you want to change your body, prep for a photoshoot or a specific date with your coach without the show - it will come with far less negative adaptations ;)