James Ayotte, the head coach of Team Atlas, offers practical insights for first-time bikini competitors regarding contest preparation and the offseason. Let’s delve into each aspect in detail:
Contest Prep: Getting Stage Ready
Contest prep is the period when you focus on dieting down, achieving the ideal stage condition, and refining your posing and overall appearance.
1. Prep Duration:
Allocate 12-16 weeks for prep. Longer durations, up to 18-24 weeks, may be necessary based on your off-season progress and body-fat levels.
2. Dietary Discipline:
Adhere to the structured diet provided by your coach to lower body fat, revealing the necessary glute tie-ins and a defined waistline.
3. Mobility Matters:
Include daily stretches and vacuum exercises to enhance hip mobility, back flexibility, and core control on stage. These points are essential to prevent injuries and aid in posing.
4. Pose Like a Pro:
Daily posing practice is crucial. Work with an experienced posing coach every 1-2 weeks to learn how to present your physique optimally to judges.
Depending on your body’s response, the amount of cardio will vary. Some may require between 30 minutes to 2 hours of daily cardio to achieve peak condition, depending on genetics and body fat levels.
6. Mind and Body Changes:
As the show approaches, be prepared for potential strength loss and shifts in energy and mindset due to increased cardio and decreased food intake.
7. Coach’s Guidance:
Hiring a reliable coach experienced in your category ensures you’re on the right track and following the best strategies. Trust them to guide you, eliminating the need for self-doubt. Let them take the lead and follow their plan.
8. Financial Considerations:
Keep in mind costs for coaching, posing, gym membership, supplements, suit, registration, tan, hair, and makeup. Competing can be expensive, so be prepared.
9. Sacrifices Pay Off:
Understand that strict adherence to diet, training, and cardio is vital, requiring significant sacrifices for a successful outcome.
Offseason: Building Your Physique
The offseason is the time to focus on building your physique, adding muscle, and addressing weaknesses.
1. Adding Muscle Mass:
During the offseason, you’ll focus on gaining muscle and improving your physique while maintaining a higher calorie intake.
2. Balancing Body Fat:
Maintain a healthy body fat percentage to ensure that the contest prep phase isn’t overly challenging or long.
3. Diet Flexibility:
Enjoy some dietary flexibility during the offseason, including occasional cheat meals as instructed by your coach.
4. Daily Stretch and Core Work:
Regular vacuum and stretching exercises help maintain flexibility and core control.
5. Consistent Posing:
Practicing poses every other day keeps your stage presence polished and familiar. Don’t wait until contest prep to start posing.
6. Posing Classes:
Attend posing classes every 2-4 weeks to refine your presentation skills with your posing instructor.
7. Controlled Cardio:
You’ll likely continue cardio during your offseason, but with less intensity than during prep, aiming to maintain a healthy metabolism and body fat levels.
8. Strength and Intensity:
You can increase intensity and strength during the offseason due to higher food consumption and energy levels.
Coach Ayotte’s grounded advice underscores the importance of timelines, commitment, and structured approaches for both contest prep and the offseason. Whether you’re shedding body fat or building a fuller, stronger physique, these insights ensure that first-time bikini competitors are well-prepared for the journey ahead.