1. What color suits do you recommend? Where do you purchase them? What about shoes?
Dark color suits are best. Lighter colors wash you out, so pastels aren’t usually a good choice. Look for suits in basic, bold colors like red, black, royal or navy blue, dark green, dark purple or burgundy. Your shoes should be high and clear, without color. The height of your heal and thickness of the shoe will vary based on the size and shape of your legs.Stay away from thick platform shoe. Most girls choose a clear shoe between 4"-5" in height.
The most important thing is that you order your suits and shoes as soon as you decide to compete. Suit makers often require 12-16 weeks (in advance) notice. We have included a list of suit makers that our workshop participants have recommended. You should also get your shoes early because most of your practicing should be with your heels on.
2. What are the judges looking for when giving figure placings?
What places women in Figure shows is a combination of things – shape/symmetry, balance, muscularity without vascularity or striations, stage presence/presentation, poise, skin tone, hair... the judges are looking for the total package. We suggest watching some figure/fitness (physique round) videos and look at a lot of magazines/fitness sites to get your posing down very well. Then wear your heels around the house and practice, practice, practice.
3. What should my make up look like at the show? What type of base, eyeshadow, lipstick, etc.. should I use? What about false eyelashes?
Stage lighting is very bright and will show every flaw if not properly covered up. The lights will wash your skin out if coloring and tones are off. Choose your make-up with that in mind. Use a dark base (that will match your stage tanned body), applied evenly and blended well into your hairline. Choose colors that enhance and exaggerate your features. Use eyeshadows that don’t reflect too much light. Dark colors such as browns, plums, and grays work well. Fake eyelashes are another "accessory" that can be used. They make your eyes stand out, but aren’t required. Your lipstick should compliment the overall appearance of your face and coloring. If you use a color that is too dark, it will overpower your face tones. If you use a color that is too light, it will wash your face out. Practice with different colors BEFORE the day of the show. If you don’t have experience putting on makeup or picking out colors, a make-up artist or cosmetic consultant can help you. Always wear your stage make-up much darker than your everyday make-up, but make sure that it is has a clean and fresh look. You should appear to glow on stage. Offstage, you’ll feel a bit odd, like you have way too much on (especially if you don’t usually wear much), but on stage, it will be great. Do your make up before you go to check in the morning of the show and continue to touch it up throughout the day.
Cardio 30 minutes HIIT
3-4 days a week 30 minutes HIIT in the early evening. I can work harder when I do cardio in the afternoon and I have more energy. As a former sprinter, I usually head to the local track and do sprints mixed with some plyos or I run stairs at the local fairgrounds. This type of cardio really helps keep my legs tight, while developing the glute/ham tie in that many of us struggle with. I also wear a heart rate monitor to help me understand when my heart rate is at its peak and help me to monitor shorter recovery times. My recovery times are based on HR and not muscle exhaustion or accelerated breathing rates.
I practice my presentation at least 3 times a week year round, even if it’s just a quick 5 minute practice in my gym clothes. This helps me remember some of the reasons why I am training and helps me keep track of symmetry and areas that I need to improve. First thing that goes through my mind is, smile. Second, is eye contact to all the judges. Lastly, I remember this is a show, and people want to see a show. My walk, my stage presence, my confidence, everything is centered on one thing – knowing that I am in a show. I scan the judges and the audience constantly with a huge smile on my face. I practice this at home in a mirror, the walk, eye contact to all the judges, turns, just like it’s a real show.
Keep motivated. I am a strong believer in connecting the mind with the body. I truly believe if you can vision yourself in a positive light, you are able to achieve anything. Connections between the body and mind are very important for diet and training too. Knowing how foods work in my body help to keep me on track and healthy. Understanding the muscle structure and how it works is key to making those connections with the body during training sessions.
» Last 16-week-out workshop body composition and assessment
Figure athlete training diet plans
Match your goals with these program outlines:
- Bikini Athletes Nutrition
- Basic Training for The Bikini Athlete
- Achieving a Fat–to–Muscle Transition
- Training for the Fitness Figure Athlete
- Controlled Fat Loss While Increasing Lean Body-Mass
- Pre-contest Dieting for Maximum Fat Loss
- Female sample maximum Muscular Weight Gain Program
- Female figure meals Goal Healthy Fat Loss
- Female Sample Pre-Contest Plan
- Four Month Figure Makeover
Fit Figure build lean muscle lose fat
- Beautiful Shape Your Fit Figure Workout
An ideal workout to achieve a shapely, fit, lean physique.
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