Bikini Competitor Success Secret #2 - Be a Minimalist

          My next secret to successfully competing in a Bikini competition is to use a minimalist approach.  First, let’s cut straight to the chase and define what constitutes a minimalist approach:

          The minimalist approach = Getting the most results possible (body fat loss, muscle gain) from your training by doing the least amount of exercise and “dieting” possible.

          You, like most women, may be thinking, “Wait. Say, what?!?  Don’t I need to train in “beast mode” to get that shredded bikini physique?  Are you telling me there is a shortcut?”

          No, there are no shortcuts.  What I am suggesting is a more intelligent approach that allows the final competition prep “beast mode” phase of training to be shorter, more intense, and much more effective in removing that last bit of stubborn body fat that separates first from last place.

          Many women who decide that they want to compete in a Bikini competition (or not compete but attain a bikini competitor like-body) tend to go all out as soon as they commit to competing.  Many women have the mindset of an “all or nothing” approach and immediately restrict their food intake and hit the gym every day for 2+ plus hours with the idea that “I am going to sweat this fat off!”   They also tend to research Pro competitor’s pre-competition training programs and copy what they do for their own prep instead of what they actually need.  I truly applaud you for your mental toughness and determination to succeed but what if I told you that this approach can be dangerous and, in fact, counterproductive to getting that bikini body?

          The minimalist approach is taking on the total opposite mindset.  The true minimalist seeks out the least amount of training stress possible to achieve the most amount of results.  Then, when the results start to plateau, the minimalist gradually manipulates variables (i.e. training, nutrition, recovery) to keep the results coming.  It’s not about being lazy, it’s about being smart and taking a sustainable, more effective approach.


          Not a believer?

          Consider this:


          This article below discusses how prolonged low carbohydrate diets directly cause down regulation of T3 and reverse T3, two important thyroid hormones that strongly influence metabolic rate and overall health.  More and more weekly additions of training volume (cardio, HIIT) and caloric restriction must be included in the program to compensate and continue body fat loss, often at the expense of valuable muscle tissue and more significant and widespread hormonal disruption. 

"Carb Controversy: Why low-carb diets have got it all wrong"

          This explains why many competitors have discovered that, at a certain point during intense dieting, the body starts to fight back and fat loss can come to a screaming halt despite more and more additions to the training program.

          In summary, while going harder right off the bat may seem like the faster path to fat loss, the reality seems to be it is actually the fast path to metabolic down regulation and burnout.

          On the other hand, the minimalist never needs to go this far to achieve their goals.  By contrast, since the goal of the minimalist approach is to achieve a greater amount of fat loss with the least amount of stress possible, she is able to maintain a strong metabolic rate and optimal hormonal profile for as long as possible leading up to the competition.

          I sincerely hope by now you are convinced that the minimalist approach is the way to go.  So, how can you become a minimalist and still get the results you need to rock a tight and shapely bikini body? 

          The minimalist approach:

          Resistance train a few days (3-5) per week to encourage building and maintaining the lean muscle mass that forges a feminine yet strong bikini body shape. Make sure you take full days off so that your damaged muscles (and stressed nervous system) can repair, adapt, and grow.

          Condition yourself intelligently with a balance of low and high intensity cardio (meaning no crazy excessive HIIT sessions or 2+ hour training sessions 20 weeks out from a show…or ever).  Your time spent conditioning should be substantially less than your time resistance training (don’t forget, bikini is a division of bodybuilding and judges do reward the right amount of muscle!) unless within 12 weeks of a show.  Despite the trendy HIIT craze, it is OK to only resistance train and perform steady state conditioning for periods of time to emphasize muscle growth if needed.

          Keep your food intake as high as possible!  You want your intake to support your ability to gain/maintain muscle with your training, aid in recovery, and give you plenty of fuel to drive the intensity of your workouts.  With an ample amount of high quality calories from whole foods you will create a supercharged metabolism and should not feel deprived or have intense cravings that can lead to binge eating patterns.

          As you get closer to your end goal you can start to trim around the edges a little bit to break through plateaus that you encounter. 

  

          Example guidelines for making minimalist adjustments following a plateau: 

• Increase the intensity (i.e., more HIIT or intervals) or duration (i.e., more time for either type) of your conditioning first and see how that effects your progress.  Do not add more intensity or duration (30 minutes max) than you can handle without losing intensity within your resistance program.

• Next, if you are still not getting the results after a week or cannot add more conditioning, you can start to tighten up your nutrition a little bit by taking away as little food as possible to support fat loss and encourage plateau breakthroughs.  Simple, yet successful strategies for manipulating your nutrition include reducing total carbohydrates by 15g each day or reducing carb intake by 30-45 grams on non-workout days (carb cycling). 

•  Finally, if all else seems ineffective, take an extra day or two off.  This is why allowing enough time in your prep is essential.

          As you can see, I always recommend making adjustments to your training first and monitoring your progress before making changes to your nutrition.  Like most women, I would much rather increase my intensity in the gym before giving up my food. :-)

          By slowly making adjustments to your training and nutrition you will be able to stabilize your energy throughout your training and avoid falling into a severe state of deprivation and stagnation.  

      By following a minimalist approach you effectively minimize the potential for metabolic down regulation, muscle wasting, and hormonal disruption while maximizing your ability to break through plateaus when they do occur by making subtle changes.

XOXO,
 

Abby

P.S. - Last week, I published a full weeks’ worth of great minimalist workouts ("Bikini Competitor Success Secret #1 - Build a Foundation")  pulled from my upcoming eBook, “Bikini Beauty.”  Comment below and let me know how they went!

Check out these related articles:

"Bikini Competitor Success Secret #1 - Build a Foundation"

"Bikini Competitor Success Secret #3 - Attitude is Everything"

"My Biggest Nutrition Pet Peeve... Ever!"

"The Skinny on Fat"