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Written by Olesya Novik » Updated on: June 16th, 2025
As the 2025 competition season approaches, aspiring bikini athletes across the globe are looking for the most effective strategies to prepare for the stage. Whether you're a first-time competitor or a seasoned fitness enthusiast looking to elevate your performance, understanding the intricacies of bikini prep is crucial for stepping onto the stage with confidence, poise, and a winning physique.
No one understands this journey better than Coach Olesya Novik, an award-winning figure and bikini competition coach, fitness model, and body transformation expert. With years of personal and professional experience in competitive fitness, Olesya has helped hundreds of women achieve their competition dreams while cultivating strength, discipline, and self-love along the way.
In this blog, Olesya Novik shares her top bikini prep tips for 2025, empowering athletes with the tools and mindset they need to thrive through prep and shine on stage.
One of the most common mistakes competitors make is waiting too long to begin their prep. According to Olesya Novik, the ideal prep window is anywhere from 12 to 20 weeks, depending on the athlete’s starting point.
“The earlier you begin, the more time you give your body to adjust. A gradual approach to fat loss is healthier, more sustainable, and leads to a better final look,” says Olesya.
She advises starting with a clear roadmap—one that includes goals, timelines, meal plans, training splits, and check-ins. Working with a coach early on ensures that every phase of prep is strategic, personalized, and aligned with long-term health.
While workouts are critical, your success on stage is determined mostly by what you eat. Olesya emphasizes that bikini prep is not about extreme restriction, but rather about eating with purpose.
“I don’t believe in starvation diets,” Olesya shares. “You need fuel to train, recover, and preserve muscle mass.”
Her approach involves structured macronutrient tracking, regular meal timing, and a gradual reduction in calories that matches each stage of fat loss. Olesya often includes nutrient-dense foods like lean proteins, complex carbs, healthy fats, and a variety of vegetables in her client plans.
One key trend she sees gaining traction in 2025 is metabolic periodization—cycling calories and carbs to keep the metabolism responsive. This method helps prevent plateaus while supporting hormone balance and performance.
Many bikini competitors make the mistake of over-relying on cardio, but Olesya Novik strongly advocates for prioritizing weight training.
“You can’t shape a winning bikini physique with just cardio. You need resistance training to build muscle, create curves, and enhance symmetry.”
She typically recommends a 5-day strength training split, focused on glutes, hamstrings, shoulders, and back—key areas for bikini competitors. Cardio is introduced gradually and strategically, often in the form of steady-state or interval training, depending on the athlete’s stage and needs.
Bikini competitions are not just about aesthetics—they’re also about presentation. Olesya Novik emphasizes that posing is a skill, and just like lifting or dieting, it requires dedicated practice.
“The right posing can make or break your presentation. Even with the best physique, poor posing can cost you top placements.”
Olesya offers posing coaching as part of her competition prep services, focusing on helping each athlete find poses that flatter their unique structure. Her 2025 bikini prep programs include regular posing sessions, video feedback, and on-stage confidence training.
Competing isn’t just physical—it’s deeply mental and emotional. Olesya Novik believes that mindset is the foundation of a successful prep. She encourages all her athletes to prioritize sleep, manage stress, and engage in practices like journaling, meditation, or therapy when needed.
“Your mindset will determine whether you enjoy the process or burn out. You have to protect your energy and mental health.”
Recovery is also essential, and in 2025, more athletes are embracing tools like deep tissue massage, active recovery days, stretching, and mobility work to support their performance and prevent injury.
While Olesya Novik doesn't believe in magic pills, she does acknowledge the supportive role of supplements in bikini prep. Some of her go-to recommendations include:
She advises clients to avoid chasing trends and instead work with their coach to identify gaps in nutrition that supplements can safely and effectively address.
After months of intense prep, many athletes fall into the trap of post-show rebound—overeating, losing discipline, and feeling lost without a goal. Olesya’s approach includes reverse dieting and transition plans that help athletes maintain results while slowly reintroducing calories and reducing cardio.
“Your body needs time to recalibrate. A structured reverse is essential to protect your metabolism, hormones, and mental health.”
She also encourages her clients to set non-physique-related goals post-show—whether that’s strength gains, improving flexibility, or starting a new hobby—to keep motivation high and prevent identity burnout.
2025 is shaping up to be an exciting year for the bikini and figure competition world. With smarter prep strategies, a stronger focus on health, and an emphasis on personalized coaching, athletes have more tools than ever to succeed.
Whether you’re a beginner stepping on stage for the first time or a seasoned competitor refining your edge, Olesya Novik’s expert guidance provides a holistic, empowering, and science-based approach to bikini prep.
If you're ready to transform your body, mindset, and stage presence this year, now is the perfect time to start.
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