How To Train For Competition
If you want to enter a bodybuilding competition of any type, Los Angeles has many from which to choose. Of course, for your first competition, choosing both the type of competition you want to enter and the category is important. When you know that, you should go as a spectator to several competitions and read the judging criteria so you know what to expect and how to best train for competition. You should already be in good shape, but maybe you aren’t in competition shape yet. Your evaluation of the people on the stage will help you prepare and know how to work on areas where you need help.
Still confused? Get help.
Entering your first competition isn’t at all easy and if you’re not ready, it could be so disastrous that it ends all desire to compete again. Don’t let that happen to you. Get a coach or personal trainer that has the background in competitions. While traditional personal trainers can help you by promoting good health, unless they’ve competed, they have no idea what to expect. From a seasoned coach, you’ll get tips on turning good into great and also a little help with understanding some of the politics of competitions. Any type of support system that not only knows what judges look for, but who are also totally honest with you can help.
Don’t wait until the last minute to start.
Some people feel they can make it on their own and simply follow their normal diet and workout plan for competition. Normally, they’re wrong and they don’t realize it until a couple of weeks before competition. While some can still be helped at this late date, others have a much harder road ahead. You need to start anywhere from three to four months before you compete to get your body ready and win. Self evaluation is the most important part. Evaluate yourself. Identify how long it will take to lose the weight you need to lose at a rate of a half pound to a pound and a half a week.
Start with a diet that has adequate protein to build muscle tissue.
You can’t build muscle tissue without protein, but too much isn’t good either. One gram to one and a half grams per pound of body weight is a good approximation. Make sure they’re lean, healthy protein sources, such as ground turkey, whole eggs or egg whites, ground beef that’s 93% and fish. Avoid refined carbohydrates and sugar and use carbohydrate sources such as dark green vegetables, oatmeal, brown rice, and fruits like apples or oranges. One gram of carbs per pound of body weight is good. You also need 20 to 30 percent of your diet from healthy fat, such as nut butter or avocados.
- Start with a more intense workout program twelve weeks before competition, as well. Switch out exercises for specific body areas every week to ensure a well rounded workout.
- Do cardio for at least 45 minutes every day, five days a week.
- Do strength training and specific body part training four days a week, with flexibility training at least one day and alternate that with rest on two days. You can over train and muscles need time to repair.
- A coach or trainer will help you set up a workout program to address any body issues you have, besides helping you mentally get show ready.
