Answers to 5 Frequently Asked Questions About Figure & Bikini

If you have never stepped on stage before, I am sure you have tons of questions!

Here are answers to the some of top ones I get about  competing for the first time:

Q: How long does it take to be ready for a figure or bikini competition? 

A: Depends on your current weight (how much body fat you need to lose) and the amount of muscle you need to develop to competitive. For example, you need to lose 20 pounds. The average girl loses 1-2 pounds per week. So, it would take 10-20 weeks. I’d split that time in the middle and shoot for 16 weeks. That way you have some wiggle room for training set backs and illness that would. You should choose prospective show dates based on how long it will take for you to lose the weight and create the right shape the judges are looking for on stage.

Q: What is the difference between figure and bikini? And how do I know which one is better for me? 

A: Bikini competitors have less muscle than figure athletes and more of an “curvy shape but lean. The judges are critiquing bikini athletes on overall healthy body symmetry. A bikini athlete should not be overly muscular or have striations in their muscles. Should look a bit more “soft” than figure or bodybuilding competitors but not have excess body fat. Figure competitors have a good amount of muscle and have a more “square” shape. They should not have striations like in physique and bodybuilding classes. The class that will be best for should be based on your current body type and training style.

Q:Which supplements should figure and bikini athletes use to cut body fat off safely? 

A: Common fat loss stacks can include fish oils, fatty acids like CLA, caffeine, green tea extract, L-carnitine, vitamin C, magnesium, and fiber.

Q: How many workouts do competitors need to do each week?

A: Figure competitors should train with weights at least 5 days and hit the major body parts at least once per week with a pick-up day for lagging body parts. Depending on the phase of training, figure competitors will train 6-7 days a week and split up sessions (2 x day). Bikini competitors combine several body parts together in one workout, have lighter training volume than figure, and train 3-4 days a week with weights. The final phases include more circuit training and short sessions HIIT cardio.

Q: What are the judges looking for? Any tips for placing in the top 5? 

A: The judges are looking for an overall toned and balanced physique. A few tips to place in the Top 5 is to have the right amount of muscle for your class, good stage presence, the right level of leanness, and be able to execute those poses with ease! Confidence is key!

I know this is just the tip of the iceberg but I do answer more specific questions about contest during a free Competitor Consult <<<

14 thoughts on “Answers to 5 Frequently Asked Questions About Figure & Bikini

  1. This information really helped me out. I workout and I sometimes find myself trying to do too much at one time and I get confused. These questions and answers really helped me to see where I am going and how I can get there.

      1. Great info i always leastening to your seminars and prep tips I’m a military dependent and that can roughly add some stress to accomplish any goal because of the inestability in the daily basis and constant relocation , I currently h a coach and she is awesome but is always space to learn from others more when you feel identify with them , this past May was my first competition the pasific muscle classic in Okinawa , Japan and I totally take advance of you fix your prep seminar also I make some adjustments for my cardio in Hispanic and our genetic normally is small waist and big hips I was doing the wrong cardio yes!!! The wrong cardio I make some adjustments in my meals and cardio and about a week I see very noticeable changes I highly recommend every one to take advance of Kimberly knowledge Not only for competition but for get another level of fitness /Jessica , xoxo Kim I will keep an eye on you future seminars

        1. I am Hispanic and carry it on my booty! My hamstrings are weak but I have small waist. What do you consider to be the “wrong” cardio? I usually do total body workout classes with weights or stair machine

  2. what about the ones that want to gain weight to be able to compete. Any pointers for that. Any help at all would be appreciated. Thanks!

    1. Same here. I need to gain weight and add muscle but struugle to get enough calories. I am trying really hard, though!!!

  3. Great info. Thank you so much for putting tips out there! One question I have about figure training and trying to gain muscle is the amount of cardio you should or should not be doing. I read so many different opinions, it’s hard to know what to do. Would you please share you thoughts. Thank you !!

  4. I turned 45 last month. Indo 45-60 minutes Cardio 5 Days/wk, and 4 days strength trainong. FITNESS is and always has been a lifestyle choice for me, along with cycled diets, and suppliment regimens. Over the last 6 months, I have gained over 20 lbs. SOME FAT, SOME MUSCLE, WITH very little changes to my routine, except adding to it. I fear the female hormones, or lack thereof of estrogen and testosterone production are thwarting my efforts. THIS Is a fearful thing, since In am under going huge changes from a personal level as well, that may be a hindrance to me at this time….hormone therapy not an option…..any suggestions?

  5. Hi there,
    Thank you so much. The information really helped me. I am training for my first bikini and I am dead on with my training regimen. I have not looked at shows that I will be trying to get ready for. I am doing this because I do not want to set expectations for myself and not make it. I am half way to my weight. Therefore, once I make weight I will then start looking. I pretty much know the show schedule, since I have been trying to work on this for several years now. I am grateful for your information and perhaps one day I will move to figure. First up bikini.

  6. Hi Kimberly, I’ve been contemplating to compete all the time. I competed 7 times and earned 5 first places, 1 3rd, and 1 high over all. Stop competing 2005. Now wanting to go back n compete. Started competing year 2000. I’m 59 years old now. I feel excited to go back but at the same time nervous. Feeling like a newbie. I’m from auckland, nz Asian n retired. Would love to have your free figure workouts, before I commit myself for your excellent tutoring. Cheers.

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