15 Aug 0 to Bikini Fitness Model in 5 Steps

Bikini fitness models sure look amazing, don’t they? You can imagine the hell they go through to achieve their toned physiques. But competing doesn’t have to be an impossible task.

Even if you consider yourself pretty shy and out of shape, you CAN do it! That’s the point. Most champion bikini fitness models have a ‘Plain Jane to Jet from Gladiators’ transformation story.

Challenge yourself. See what you can achieve. There are some key elements that will help you bring an impressive bod to the stage, with a smile on your face. Here are my 5 steps to get you from couch potato to fitness champ:

1. SMART Goal It

Specific, Measurable, Achievable, Relevant, and Time-based. A great goal is a bikini show! Start your journey by booking you place in a bodybuilding competition – one that is convenient location and time wise, one that you like the look of, admire, aspire to compete in. Now it’s time to get into shape for it – a relevant and time-based goal.

Make sure you pinpoint your bikini show (specific), and you can track your progress to your goal physique alongside the time left you have to get to the stage (measurable). Your physique goal can’t be too aesthetic as you never know what your body will look like in the end. Reducing you body fat percentage is a good goal. The main thing is that you’re making consistent progress.

Ensure you can get into stage shape by the date of the show (achievable – refer to tip 3); so let’s say you have about 10kg of body fat to lose, pick a show about 5 months away. Setting a SMART goal may sound slightly banal but it is absolutely necessary. You need discipline and structure to get there. Regarding the discipline…

2. Have a Support System

Make sure you partner, friends, and colleagues know about your endeavour. Tell everyone and get them excited. You need the people closest to you to be on board and behind you every step of the way. Friends that condescend your choices or try to shove cake in your face will only bring you down. You don’t need that negativity.

Follow relevant bikini fitness model or bodybuilder influencers on social media and take their tips on board. Are you vegan? Follow vegan bodybuilders. Are you a mother? Follow fit mums and see how they do it. Surround yourself with support in every aspect of life and you’ll feel carried through with uplifting inspiration.

3. Get a Bikini Fitness Coach

The optimum way to achieve the best results is through a personalised programme of diet and fitness, composed by a bodybuilding or bikini fitness competitor specialist. A professional coach will be seasoned in the mental and physical ups and downs you may encounter will support you in the best way possible – they’ll really know how.

Get regular PT sessions (at least once a week) and get your weight, measurement and progress pictures taken weekly. This will keep you accountable and on track to smashing your goal.

I recommend Lee Constantinou, who coached me through two incredible shows (one where I won a first-place trophy!). If you’re super self-motivated you could consider an online coach – Lee does this too. Ideally, choose someone local to you and get in-person sessions as well as your personal diet and fitness plan. Your coach should tweak and update this according to your progress.

4. Plan Your Diet

This is of utmost importance. You may have heard that the way your body looks is 80% diet and 20% exercise. This also applies to bodybuilding. Of course, you’ll never get properly toned and conditioned without the compulsory weightlifting, but if your macros are off you won’t shred.

Macros refer to proteins, carbs, and fats. Alcohol is calories too but it will be all but obsolete on your diet plan. Think 2 vodka sodas per week, max. Your diet will be about 40% protein, 40% carbs, and 20% fats, though this will vary depending on your goal. The amounts (calories) depend on your size. Get a personalised macro-based diet plan from your coach and follow it to the tee.

5. Enjoy It!

This experience won’t be worth it unless you enjoy at least 50% of it. Yes, you’ll feel hungry at night, yes, your muscles will be sore, and yes, your social life will suffer. But there is a lot of joy to be found in the process, too.

Take pleasure in seeing your body transform, shed fat, tone, lose rolls, neaten, strengthen, shape up. It really is an incredible, elating feeling! Enjoy finally doing 20 push ups – and not even feeling out of breath! Feel smug at your 70kg squat. Buy yourself some new items of clothing to show off your physique. And finally, bring your best to the stage.

The night before the bikini fitness show often involves a big glass of white wine, did you know?! That’s where the party starts. The wine is to dehydrate your body and make the muscles pop. You’ll feel nervous on the day, but guess what? You’ll be dressed like a princess. Tan, sparkly bespoke bikini, freshly-done glam makeup, hair and nails, and clear stripper heels (that’s just what they’re called). Also, you’ll be in the best shape of your life.

Bikini Fitness Competition Wisdom

I’ll write more blogs on bikini fitness prep soon; especially on reverse dieting plus post-comp mental and physical changes, as these topics are really important. In the meantime, if you’re considering entering a show, please do it! Follow me on Instagram and tell me if this inspires you. I’d love to hear your story.