WHAT YOU NEED:

>> A symmetrical figure with flowing hourglass lines. Looking and posing like a bodybuilder is a common mistake, says IFBB judge Jim Rockell. "We don't want to see quads and shoulder striations," he adds. But the opposite is usually true, since many new competitors don't come in lean enough, points out Denver-based pro fitness competitor Carla Sanchez, CSCS. "A good rule of thumb: Add two weeks to how long you think it will take to get in shape. That way, if you're not quite on the button by your original target date, you have another two weeks to fine-tune your physique," she suggests. Consider recruiting an experienced trainer or competitor to provide contest-prep services and assess your physique throughout the training and dieting process. They can do this either in person or via e-mail photos.

>> Stage makeup and tan. "When it comes to stage makeup, more is better," says Jenny Lynn, winner of the 2006 Figure Olympia. Stage lighting can wash you out, so use a foundation shade similar to your body color. Experiment with tanners well in advance to see what color works best and how many coats you need. Apply tanner all over your body (no white palms!) and add sheen with lotion or oil.

>> A flattering hairstyle. Wear your hair in a style that stays out of your eyes so you can maintain eye contact with the judging panel. Your hair should complement your physique, not distract from it; therefore, it should help keep your silhouette symmetrical.

>> A suit cut to flatter your physique. Choose a color that complements your skin tone with tanner on. For "suit-able" ideas, attend pro shows or check out maga-zines and websites that feature contest photos of pro and national competitors. Golds and light colors generally don't look good onstage, notes fitness competitor Tracey Greenwood. Suit suppliers "to the pros," Cynthia James (Cynthia-James.com), Jagware (jagware-posingsuits.com), Christine Marsh (christinemarshdesigns.com) and Crystal Corner (cryscorner.com) know physique contest guidelines and what the judges like.

>> Shoes. Clear shoes that provide an unbroken leg line are preferred by many competitors, although ankle straps are a smart bet for women who don't look or feel comfortable walking in 4-5-inch heels.