Secrets Of Great Competition Shape
Whether you are aiming to compete in fitness model or bodybuilding competitions or
just want to get into great shape, you need a nutrition action plan.
Nutritional science has come a long way over the last twenty years and practices which were once common have been replaced by a more informed approach over this period. Years ago, bodybuilders and strength trainers tended to go between two extreme phases: bulking up and cutting.
When bulking up phase the emphasis was on eating a very high calorie diet to increase bodyweight and muscle mass. This involved eating very large amounts of food and often the diet was less well balanced than it should have been, with too much fatty food. Then to prepare for competition, they made a dramatic switch to a very low calorie diet to rapidly lose weight and get into competition shape. Often this involved practically starvation level diets. This yo-yo dieting plays havoc with your body and your metabolism and also has serious implications for muscle integrity and longer-term health.
With improved nutritional guidelines, today the objective for most serious strength trainers and bodybuilders is to remain as close as possible to competition shape throughout the year.
But there is still a requirement for pre-competition preparation including diet and exercise refinements in order to achieve the optimum results.
The main difference though is that today the preparation is carried out in a more controlled manner and over a longer period of time. For best results, the preparation for competition should span a period of up to three months, which allows time to make gradual changes and fine-tune both your exercise program and diet.
The process, known as tapering, can produce extremely impressive results in terms of fat loss, muscle definition and performance ability. In bodybuilding competitions success depends on well cut muscles and low levels of body fat.
For this result, a two-pronged approach works best: reduce daily calorie intake and increase levels of aerobic exercise. As an illustration, if you reduce your caloric intake by 250 a day and use up a further 250 calories in additional aerobic exercise, you will ?save? 500 calories a day or 3,500 calories in a week. This equates to one pound of bodyweight and is well within safe weight loss limits of one to 2 pounds a week.
In the run up to competition maintaining muscle integrity is vital and therefore the protein element of your diet is particularly important and needs to be carefully monitored. Protein consumption should be kept at the upper limits of at least 1.8 to 2.0 grams per kilogram of bodyweight during the tapering phase.
To compensate for this, there should also be a slight decrease in carbohydrate and fat consumption. You also need to make adjustment to the types of food you eat at certain times of the day.
In particular, before an aerobic exercise session, you need to restrict the amount of carbohydrates eaten in order to increase the amount of fat being burned during the session.
Water retention is a big problem for bodybuilders and it is a common mistake to think that reducing water intake is the way to avoid it. In fact precisely the opposite is true: you need to drink as much as you can and in this way the body flushes out any surplus water. If you cut down on your fluid intake, the body panics and holds on to every drop of water, causing bloating and puffiness. In the week immediately before the competition a more extreme program can be undertaken to really get cut and lean. But there are limits that need to be observed.
For a limited period, calorie intake can be reduced down to as low as 33 calories per kilogram of bodyweight for men (30 for women) while continuing with the aerobic program. This will turbo charge your final efforts to perfect your competition shape without posing any danger to your health.
On competition day, remember to eat and drink although you may prefer to stick to liquid meal replacements until after the competition. It is a major challenge to get this equation just right but it is vital if you want to get into your best ever shape.
If you are serious about your training and fitness, it may be worth considering retaining a personal nutritionist or subscribing to a scientifically developed program like plan:one which uses Dynamic Nutrition Technology to make certain that your nutritional plan meets your personal requirements, whether you want to bulk up, taper or cut.
by: Nick Williams
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