MY 5 TOP TIPS FOR A SUCCESSFUL CONTEST PREP // TEAM MK COACHING

Here are my 5 steps to a successful contest prep.

As we head into the competitive season I thought we’d have a little re-cap of what will promote a successful contest prep.

Offseason being the first and most important point, having a good constructive offseason building strength up, food up and keeping body composition in a great place, to start prep in a more productive spot.

The Starting point of a prep cannot be too far out of shape, the larger your rate of loss and overall bodyweight loss in one single contest prep, the more likely you are to loose muscle tissue.

Secondly your timelines - so when should we start prep? In an ideal world a longer, slower prep with a sensible bodyfat % to lose. The most ideal in my opinion is 30lb over a 22-24 week period. This can vary person to person depending on their level, ability, genetics and starting points.

Allow yourself enough time to see a smaller rate of loss and possible margin of error ( no prep ever goes super smooth without issues so account for it)

Training volume management and calorie expenditure management, the more is better mindset won’t work here. You do not have the calories to facilitate extra work load in the gym, adjust volume accordingly based off of recovery capacity and manage fatigue alongside of it through smart programming, prescribing sensible cardiovascular work choices and controlling training volume. Chose the right tool for the job at the right time when it comes to training, cardio and or utilising steps.

The goal is fat loss whilst tying to retain as much tissue as possible, so taking all this into consideration alongside your approach will help you with executing a successful prep.


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