Peak week is the final week before your bikini competition and it is all about perfecting the tiny details and fine-tuning your muscles to look their absolute best on show day. If you followed the prep season correctly, you should be close to your stage-ready physique before the week even comes. Peak week is not the time to lose weight, it is all about resting, keeping stress away, and reducing inflammation from your body. 

Here is what your peak week should look like – 

1. Lowering workout intensity – This is when you cut down on intense workouts, this will help reduce any inflammation and let your muscles relax and recover. Don’t try to push your muscles to the extreme, the hard work should already be visible by now. 
2. Keep a consistent diet – Try not to make any major changes to your diet that might mess with your digestion and cause water retention. Stick with food your body likes. 
3. Focus on your skin – Glowing skin is essential to help with an even tan application before the competition. Hydrate yourself, get pedicures, manicures, facials, and exfoliate before getting the tan.
4. Rest & recover – Sleep is important during peak week. Aim to sleep at least 8 hours every night and take as many naps as you want. This sleep cycle will help you heal faster and get stage-ready for the big day. 
5. Keep a positive mindset – Keep your spirits high and don’t compare yourself to others. Bikini competition prep is different for each athlete, and the journey is about progress. You have worked hard to get to this point. 

Now, let’s look at some myths about the Bikini Competition

5. You will gain the weight back after the show – It is okay to gain some weight after the competition, but most of it is water weight you lose in the final days before competing. Your coach can create a proper post-show plan to help transition back easily. A healthy and balanced plan is all you will need. This plan usually involves a structured reverse diet over a few weeks to prevent rebound weight gain. 
6. The more the cardio, the leaner you get – New competitors think the more cardio they do, the leaner they will get, but that’s not always true. There’s HIIT (high-intensity interval training) and LISS (low-intensity steady state) and both can be helpful if done in the right way. How much cardio you need to do depends on your body fat, water levels, and how close your competition is. Your coach can help you figure out the right balance between cardio, weight training, and diet plans to achieve the best results. 
7. Train until the last day – Contrary to popular belief, peak week should not be the time to go hard at the gym. Peak week is more for recovering properly, rather than for intense workout sessions. Most athletes do lightweight training with higher reps to keep their muscles engaged, but most of the focus is on reducing inflammation. Some athletes focus on bigger muscle groups early in the week and gradually finish with arms and shoulders, others stick to full-body workouts. Your peak week workout should depend on how your body looks. 
8. Carbs will cause weight gain – Some competitors think eating carbs will cause them to gain weight right before the show but you should know carbs are important for energy, especially if you do intense weight training. Cutting carbs entirely can make you tired and weak. You can try carb cycling, restricting carbs, or refeeding in smart ways. 
9. Peak week is horrible – Peak week only feels horrible if you have been on a very strict diet for months. Cutting down on calories and water can make you feel weak, cranky, and tired all the time. If you have been serious and prepping correctly, peak week should be exciting for you, it is your chance to relax a bit and see your hard work finally pay off. So, take your time and enjoy shining on stage in your most exquisite rhinestone bikini suit and perfectly built body. 

Entering bikini competitions, especially during peak week is all about creating a balance and preparing beforehand. By the time you step on the stage in your rhinestone bikini suit, you should be in peak condition. 

Focus on resting properly, staying positive, and letting your hard work pay off in the best way possible! If you plan and avoid any fallouts for common myths, you will set yourself for success, before and after the show. 

For a deeper dive into preparing for your competition journey, check out Everything You Need to Know about Bikini Competition