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The Best Bikini Competition Training Guide Book of 2023 – Reviewed and Top Rated

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FAQ:

Q: How long do you stay in Phase 1 of Bikini training?

A: The first one concentrates on building a foundation and creating overall muscle balance. You can stay in the phase for as little as one month or as long as you need until it’s time to shift into Phase 2. The second part raises the intensity level and emphasizes both muscle tone and fat loss; it takes you through 10 weeks of training.

Q: What’s the final phase of the bikini competition?

A: The final phase is only two weeks and will get you into peak shape for showtime. Each of the phases includes a five-day split emphasizing different body parts, using a variety of equipment. Stick with the plan as closely as possible, substituting exercises for a given part only when you don’t have access to the equipment.

Q: How often should you do cardio before a bikini competition?

A: There’s always some debate about how much cardio you should be doing as you get ready for a competition. Much of this depends upon your body type and where you’re starting out from, says Dey. Her prescribed cardio program includes a combination of some type of high-intensity interval training approximately three days a week for 20–45 minutes.

Q: How long does it take to prepare for a bikini show?

A: The program is designed to start a minimum of 12 weeks before a show. You may want a little more time to clean up your diet and build up your fitness, depending on your needs. It’s definitely not an easy task ahead, so it’s important to get yourself mentally prepared, says Dey. But ultimately you’ll find out exactly how powerful you are.

Bikini Competition Training Guide Book