Ten Top Contest Prep Tips From IPL Pro Champions

When it comes to preparing for a physique competition, the path to the stage is paved with dedication, discipline, and a strategic approach. To help you maximize your potential and achieve that coveted pro-status physique, we’ve tapped into the wisdom of some of the most decorated champions in the IPL. From mastering your posing routine to sticking rigidly to your meal plan, these top ten tips from IPL Pro Champions will offer invaluable insights. Whether you’re a seasoned competitor or just starting your journey, these expert strategies will set you on the path to success and ensure you’re ready to shine on stage.
La'net Spence
7X IPL Pro Champion
IPL Athletic Open & Masters Pro, Evening Gown Open & Masters Pro, SEAM Magazine Cover Girl & Coach.
#1 IT’S NEVER TOO EARLY TO START POSING.

During show prep, practicing posing early and often is crucial for success. Regular posing practice helps you become comfortable with required poses, enhances muscle control, and improves your stage presence. Consistent practice also allows you to fine-tune your technique and ensure you can showcase your physique to its fullest potential during the competition.
#2 STAY FOCUSED ON YOUR PLAN.

Getting distracted can set you back more than you know. During prep, staying focused on your personalized plan is essential for achieving your goals. Distractions and comparisons to others’ routines can lead to confusion and derail your progress. By adhering strictly to your plan, you maintain the consistency to ensure that your efforts are aligned with your specific objectives. Trust the process.
Marc Monaco
5X IPL Pro Champion
IPL Bodybuilding Pro, Men's Athletic Pro, Men's Sports Model Pro, 2X ATHLETIC Magazine Cover Guy, IPL Head Judge & Coach.
#3 STAY CONSISTENT

At first, it may seem difficult to be on such a strict and structured regimen. But after a few weeks of consistency, your body (and mind) will become used to the schedule. Your body will know when it’s time to eat. Your body will know when it’s time to train and when it’s time for rest. But before this can all be done, you need to have the initial discipline to get started and follow through with a structured course of action.
#4 DO NOT SKIP MEALS.

At first you may be full if you consume more macronutrients than you are used to. You also may not be used to eating so often. But remember, your body needs the correct amount of macronutrients to recover and use as it’s fuel. In most cases, your body will become accustomed to eating so often throughout prep, and you will be hungry! Trust the process.
Danielle Pela
3X IPL Pro Champion
Natural GAINZ Magazine Cover Girl.
#5 PREPARE MEALS AND SNACKS IN ADVANCE.

When I prep my meals for the week, it is much easier for me to stick to my meal plan and hit my goals. Contest prep is 95% diet, so make it easier on yourself to stick to your diet.
#6 STEADY STATE CARDIO.

Walking is the best way to get stage lean, along with the diet. I love CrossFit, but I have to dial it way back when I am in my cut and getting closer to show day. I either walk outside or walk on the treadmill at the gym. It’s an awesome fat burning tool!
Rob Tenerowicz
6X IPL Pro Champion
IPL Men's Athletic Masters Pro, Men's Bodybuilding Masters Pro and ATHLETIC Magazine Cover Guy.
#7 DO WHAT WORKS FOR YOU.

Everybody is different. Balance the amount and timing of carb loading, fat, and protein intake to get your body looking both full and cut!
#8 YOU CAN’T PRACTICE POSING TOO MUCH.

You’ve put in the time at the gym. You’ve modified your diet to get full and cut. So make sure you’re prepared to show off all of that hard work!
Brianne Cruz
2X IPL Pro Champion
IPL Bikini Pro, Bikini Model Pro, Evening Gown Pro, Bikini Mommas Overall Champion & Natural Bikini Magazine Cover Girl.
#9 IF YOU “MESS UP”, GET BACK ON TRACK IMMEDIATELY.

If you go off of your diet plan and/or skip too many days from the gym, just get back on track right away. Being consistent is key in the sport. Nobody is perfect and no prep is perfect. As long as you stay on track, you will succeed.
#10 PRACTICE POSING A LITTLE BIT EVERYDAY.

Whether it’s a 30-minute posing practice session with your heels on or just 5 minutes practicing in front of your bathroom mirror, every lit bit adds up and it will reflect come show day.
Preparing for a physique competition requires mental fortitude, strategic planning, and some serious commitment. By integrating these top tips from IPL Pro Champions into your contest prep routine, you can enhance your performance, from posing precision to dietary discipline. Remember, success in this sport is built on consistency and adaptability. Embrace these insights, stay focused, and trust in the process. With dedication and the right approach, you’ll be well on your way to achieving your goals and showcasing your hard-earned physique with pride. NATURALMAG

More La'net Spence

SEAM Magazine Cover Story: La’net Spence – Business, Fitness, Mindset
“…always believe in yourself, finish everything you start, show up confident. Most of all, play nice in the arena.”

NATURALMAG: Ten Top Contest Prep Tips From IPL Pro Champions
Whether you’re a seasoned competitor or just starting your journey, these expert strategies will set you on the path to success and ensure you’re ready to shine on stage.

NATURALMAG – New IPL APEX VI Athletic Masters, Evening Gown Masters & Evening Gown Open Pro Lanet Spence
“Every division was tough. I have so much respect for all the competitors who stepped onto the IPL APEX VI stage.”
More Marc Monaco

ATHLETIC Magazine – Cover Story – Marc Monaco: Top Pro IPL Men’s Athletic & Brazilian Jiu Jitsu Title Winner
“…believe in yourself and have fun no matter what the result. You may surprise yourself!”

Natural GAINZ Magazine – Top IPL Men’s Athletic Pro, Marc Monaco
“Winning an Open Pro title is definitely one of my biggest goals for this year.”

ATHLETIC Magazine – Exercise For Mental Health
“There are many physical advantages of living an active lifestyle. But how many people actually consider the importance of exercise for the mental aspect?”
More Danielle Pela

Natural Bikini Magazine – IPL Pro Danielle Pela Delivers Career Best!
“I did change up my training slightly, backed off of my normal crossfit schedule and focused more on bodybuilding as well as steady state cardio. I also made sure to start practicing my posing at least 6 weeks out.”

Natural Bikini Magazine: Masters Of The Open – Competing Against Bikini Athletes Decades Younger
“I honestly don’t think about my age. I love the stage. I enjoy posing. I welcome the competition and camaraderie. With age comes greater confidence and greater power.” -IPL Pro Leann Kelly

Natural GAINZ Magazine Cover Story: New IPL Open & Masters Figure Pro Danielle Pela
“You must fearlessly believe in yourself and not let anyone (including yourself) try to take that feeling away from you.”
More Rob Tenerowicz

ATHLETIC Magazine Cover Story: 6X IPL Pro Champ Rob Tenerowicz Is 61 & At The Top Of His Game
“Make fitness part of your lifestyle. Make it a daily habit. The question for me was never IF I’m going to work out today. It was always WHEN am I going to work out today?”

NATURALMAG: Ten Top Contest Prep Tips From IPL Pro Champions
Whether you’re a seasoned competitor or just starting your journey, these expert strategies will set you on the path to success and ensure you’re ready to shine on stage.

61-years-young, 6X IPL Pro Champion Rob Tenerowicz Lands Cover Of ATHLETIC Magazine
“I’ve had the privilege of being an IPL Athlete since 2019, and have experienced the overwhelming encouragement, support and motivation provided by the league and its athletes. To be chosen to represent the IPL and grace the cover of the ATHLETIC Magazine is a tremendous honor.”
More From NATURALMAG Summer 2024 Issue

NATURALMAG: IPL Pro Leann Kelly Is Bringing The IPL To Connecticut!
“My goal here in CT is to give east coast competitors a fabulous show with a personal touch and emphasis on making their experience stress free, fun, and empowering! This show will reflect my upbeat, positive vibe!”

NATURALMAG Cover Story: Will IPL Pro Ariana Rae Stewart Dominate The IPL’s New Shape Division?
“…growing up I was always considered the ‘fuller’ girl. This is something I used to dread and now it is something I love and fully embrace. And aligns perfectly with the newly added Shape division.”

NATURALMAG: Heather Brice Earns Her First IPL Pro Evening Gown Title
“This is such a fantastic division! I aim to bring an air of sophistication, grace, confidence, and femininity to the stage.”

NATURALMAG: Danielle Pela – New IPL Women’s Athletic Open Pro
“I see this division as one of an opportunity for women to show their power and their strength.”

NATURALMAG: Ten Top Contest Prep Tips From IPL Pro Champions
Whether you’re a seasoned competitor or just starting your journey, these expert strategies will set you on the path to success and ensure you’re ready to shine on stage.

New IPL Pro Ariana Rae Stewart Lands Cover Of NATURALMAG
“I am so grateful for this opportunity! I have been blessed by this organization in so many ways…most of all, the fact I was able to compete AS ME. Can’t wait to compete in SHAPE!”
More From NATURALMAG

NATURALMAG – IPL Women’s Athletic Pro Champion, Lanet Spence
“Quite frankly, I was a little shocked about the sweep. You never know who’s going to be on stage with you, so you always always always bring your A-game in all areas.”

NATURALMAG – Sabrina Collette: IPL Bikini Novice Champion
“I feel so proud of myself for accomplishing a goal that’s been on my mind for years.”

NATURALMAG – Cinthia Beltran Earns Pro Fitness Angels Title #2!
“I’m enjoying every moment and for me it’s all a dream come true. Oh my god! That day was very special and magical to me.”