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Prepping for a competition is an incredible experience which allows us the opportunity to challenge our mind, body and to see just what we are capable of achieving. It is a challenge, likely the hardest thing you will put yourself through, but also one of the most rewarding experiences you will have once you step up on that stage! Before committing to a prep, I encourage my client’s (and any first timers) to ask themselves: why? Why do you want to get on stage? Though the final goal is to bring your best ever physique to the competition – it is the journey of prep which is more important. The training, nutritional changes and habits which are formed during a prep will ultimately form a complete change in lifestyle – not just a result on show day. So, if you have ever thought of stepping on stage here are my top 5 tips to have your best ever prep:
Have a plan: Whether you are starting your prep 12 weeks, 24 weeks or 12 months out from your show, you should know what you are doing with your training and nutrition each and every day up until the moment you step on stage (and beyond! But that is a blog for another day). This allows for progressive overload (constant adaptations) to ensure you are bringing your absolute best physique to stage, without unnecessary suffering and with the priority of mitigating unnecessary strength and muscle loss or drastic dietary cuts.
Trust the process: competition prep is a mental game just as much as a physical one. There WILL be ups and downs. One moment you will feel on top of the world and ready to win your gold Pro medal, or your crown, the next, you feel that a million years will not be enough to get you ready. Ensure you have a coach who understands competition prep, who values your health and wants to see you achieve. Then, trust them. Your coach will have a plan for you (see #1. above*). This plan will ensure you are getting on stage ready – be consistent each day and the results will come!
Health should be your priority: too often the pressure of stage will encourage unhealthy and terribly drastic measures to ensure individuals are bringing a top physique. There will always be another show – you only have one body. Treat it with respect and value health above all else. The aggressive measures which help you achieve a stage-ready physique, despite negative impacts on health, will likely mean months or even years of trying to FIX the damage that has been done. To hormones and metabolism. Trust me... nothing is worth risking your health! This leads us to…
Drastic measures are not necessary: Giving yourself a LONG prep, means your coach can optimise your health, avoid excessive calorie drops or intense training and volume which could lead to injury. Competition prep should not have to use any drastic measures, to create your best physique! Give yourself time, build a solid base and ensure you are eating at maintenance calories for a long period of time before beginning a cut. This will mean food can stay higher, negative adaptations caused by dieting can be postponed through more frequent diet-breaks or cyclical dieting approaches and you can enjoy your peak week relaxing, not using over-the-top water loads, salt manipulation, dehydration methods or supplementation to ‘peak’.
It is about the small wins – not the podium finish. I encourage those who get on stage, to COMPETE. Bodybuilding and fitness shows are a competition and should not necessarily be used just as a way to change your body. HOWEVER, though the goal is to win on show day, the real victory comes from the small wins each day. Your success is not dictated by your placing, but by the dedication, discipline, focus and consistency that is formed day in and day out. Whether that be hitting personal bests in training sessions, finding time for yourself to manage stress and relax after a busy week, nailing sleep and nutrition, or just ending the day feeling satisfied with your hard work. Prep is about becoming the best version of yourself you can be!
Ultimately, when deciding to commit to a prep, you are deciding to strap yourself in to one hell of a ride! It will be wild - but, once it is done, you will be lining back up to jump straight back into it again.
- Lauren
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