Dieting Down to ~10% Body Fat for Women: Contest Prep Study - Deficits, Muscles, Hormones and the Yo-Yo Effect - SuppVersity: Nutrition and Exercise Science for Everyone. The number of studies on fitness and bodybuilding competitions is limited. Probably you will remember my previous discussions of the paper/s by Rossow, et al. ("Natural bodybuilding competition preparation and recovery: a 12-month case study. " | 2013) Kistler, et al. ("Case Study: Natural Bodybuilding Contest Preparation. " International Journal of Sport Nutrition and Exercise Metabolism", 2014), and Robinson et al. ("A nutrition and conditioning intervention for natural bodybuilding contest preparation: case study" | 2015).
High protein helps, but do not counter the weight-loss-induced changes in RMR & appetite Are You Protein Wheysting? 5x More Than the FDA Allows! More Protein ≠ More Satiety Protein Oxidation = Health Threat Protein Timing DOES Matter! More Protein = More Liver Fat? Speaking of fitness, ... you probably already guessed it: There's study #4 by Juha J.
You can take a glimpse both the design and the results in Figure 1. Why would you taper before the competition? Hulmi et al fphys 07 00689. Heart Rate Variability (HRV) and How It Helps You! - This past weekend at the Physique Summit we learned quite a bit about physique competition. One piece of information that was new to me was Heart Rate Variability and how it can be used to determine your current stress levels. At first, when I heard “Heart Rate Variability” (HRV), I thought this would be a seminar about how to optimize your heart rate during your training. What I discovered was that you can actually monitor your current level of stress based on the results of the HRV test you do in the morning. This session was taught by Dr. Mike T Nelson, who is an exercise physiologist that studied the impact of HRV on training and fitness.
What he shared with us, I found fascinating. So, what is HRV? As discussed in the app, “Ithlete”, which is an app that helps you monitor your HRV rate: “Figure 1: Heart rate variability is measured by calculating the time between R spikes on an ECG trace” Source: Dr. WNBF Pro. Tip: To Build Big Delts, Train Multiple Angles. Do This Lateral Raise Complex This medley isolates and annihilates the delts. It hits them from multiple angles, which is important for full development.
Four different variations are used, all done back-to-back without rest to increase time under tension. Perform 3 sets, 90 seconds in between each set. A. Top-Half Front Raise (from parallel to the floor, to overhead) 4-6 reps B. Lateral Raise 4-6 reps C. But What About the Big Lifts? Sure, if you add 100 pounds to all your big lifts you'll definitely have a lot more muscle mass. The shoulders are fragile.
Furthermore, many strong muscles assist the deltoids. This is why I like to use time under tension as well as multiple angles to develop the shoulders. Related: Growth Factor Shoulder Training Related: Big. Burn Fat Fast: 6 Quick Fat-Blasting Workouts. Life gets busy and chaotic, and taking an hour to train your legs every Tuesday and Thursday isn't always possible. Good news: Daily workouts don't have to take all day! These fast-paced circuits are a great way to maximize your time, burn fat, and get the most from your trip to the gym. Crush your workout and spare your schedule with these athlete-recommended training sessions!
HIIT Leg Training BPI co-founder James Grage carves out killer quads with a leg workout which combines high-intensity interval training (HIIT) and weights. HIIT keeps your heart rate elevated for the entire workout. Not only does it burn fat, it kicks your cardio up a notch by turning standard steady state into explosive movements that help build muscle. Here's a workout that will help you own leg day. HIIT keeps you burning calories long after your workout ends. HIIT Chest Training James combines isolation chest exercises with high-intensity cardio to make the most of minimal workout time. Deadmill Sprints. Become A Fat-Burning Pyro With Giant Sets! Those wanting effective, long-lasting fat loss are, in today's more enlightened age, becoming increasingly aware that strict dieting and endless aerobic workouts will not cut it (that is, fat from their bodies). It is now more than ever accepted that weight training is imperative if fat is to be carved from flesh in rapid fashion.
In days past a quick fat loss fix necessitated crash diets consisting of a negligible number of calories and marathon cardio sessions, both widely purported to directly remove excess weight. What such nutritionally deficient eating and excessive cardio did, however, was to burn equal parts fat and muscle while only temporarily boosting the metabolism.
Impossible to maintain, once such a schedule was in any way compromised though the addition of "bad" calories (food that contained, heaven forbid, fat or high carbohydrates) in larger amounts than thought necessary, any fat weight lost would inevitably be piled right back on, with interest. How To Use Giant Sets. Ask The Muscle Prof: What's The Best Cardio For Preserving Mass? One of the undeniable hallmarks of bodybuilding is extreme muscularity. The other is razor-sharp conditioning. Look at pretty much everybody's program, and you'll see how they approach these two goals: resistance training to build mass, followed by some cardio to burn fat. Simple enough, right? The science backs up the effectiveness of these two modalities.
It's where they mix, in "concurrent training," that things get complicated. There are a number of explanations as to why cardio blunts gains. Both of these scenarios imply that mass-seekers are paddling upstream when they begin trying to cut fat. Pedal Away from the Treadmill /// One of our recent studies investigated the effects that different types of cardio, their intensity, and the separation of cardio from lifting had on muscle size.6 The goal was to determine exactly which components of cardio are detrimental to resistance training results.
There are a couple of explanations for why this is the case. Put it All Together /// How Can You Preserve Muscle While Cutting? TOPIC: How Can You Preserve Muscle While Cutting? The Question: Summertime is a rough time. Everyone is so focused on shredding the fat and building a six pack that they forget they are LOSING their muscle mass. Losing hard-earned muscle is a bodybuilder’s worst nightmare.
How can you preserve muscle while cutting? What are some nutrition tips for preserving muscle while cutting? What supplements would help preserve hard earned muscle? How much muscle mass can be preserved, and how much can be lost? Bonus Question: Have you ever lost any muscle mass while cutting? Show off your knowledge to the world! The Winners buffguy900 View Profile BurningHeart View Profile thebarbarianway View Profile Prizes: 1st place - 75 in store credit. 2nd place - 50 in store credit. 3rd place - 25 in store credit. 1st Place - buffguy900 Contact This Author Here.
Summertime is a rough time. How Can You Preserve Muscle While Cutting? Another important concept to keep in mind is homeostasis. Diet: Macronutrients Exercise:
Bev_training_diary.pdf. Intensity Techniques. The key to maximizing performance in the gym is keeping the intensity high. Many people think they’re training intensely by increasing the length of their workout, but they keep the intensity the same as usual. In reality, increasing the intensity could increase calorie burn, build more strength and endurance, and burn more fat more efficiently and in less time.
So, what exactly is intensity? Intensity is a feel factor. It is a way of lifting to put out a maximum effort. You can increase your intensity by: • Increasing the number of reps • Decreasing the rest periods between each set • Increasing the amount of weight you lift • Increasing the total number of sets (volume) Different approaches can be employed when following these principles. Below I have listed a few intensity techniques to incorporate into your program. 1. 2. 3. 4. 5. 6. 7. Points To Consider When Increasing Intensity • Approach this in a systematic way to avoid injuries.
. • Drink enough water! Bodybuilding Pre-Contest Preparation 16 weeks out What Should I Do? Contest Countdown We’re writing this article to help you prepare for your first or next bodybuilding competition. Since the 1998 Northern Kentucky Championship is a contest designed for first time competitors or those peaking for a later show, let’s make this your first show of the year. If you count backwards from March 21, you’ll find that 16 weeks out is the weekend following Thanksgiving, so let’s start your diet December 1. In this article we are going to provide you with the actual diets that successful competitors followed as they prepared for the Northern Kentucky Championship.
Phase 1: 16 weeks out to 8 weeks out Diet: Let’s begin by taking a few things for granted. First, you have been training properly and have already started regulating your diet by eliminating junk foods, sugar, bread, high carbohydrate drinks, regular soft drinks and are cutting down on high lactose milk products. With sixteen weeks to go, it’s time to start seriously. James Johnson, 1997 NPC Jr. Meal #1. Bodybuilder Contest Preparation at 8 weeks out from the Contest. We covered the first eight weeks of your contest preparation in the previous issue of the No Nonsense Magazine (FALL, 1997).
Now we are ready to start the final eight weeks. By the end of these eight weeks you will be totally prepared for your contest, in top condition and feeling healthy. Phase Two Diet Starting at 8 weeks out you should really kick your diet into high gear. Your main goal should now be to lose all subcutaneous bodyfat. Unless you are losing at least one pound bodyweight per week it’s time for another calorie adjustment in the neighborhood of a 200 – 300 reduction. Keep your protein intake high at this point and reduce the amount of fat, which we have kept fairly high to this point, and a small amount of carbohydrate.
Jeff Storch, 1996 NPC Ohio LH Champion followed this meal plan at 8 weeks. Meal #1 6 egg whites + 5 oz. lean beef ½ grapefruit, ½ cantaloupe, or 8 strawberries (choose one) Meal #2 10 – 12 ounces lean meat 1 – 6 oz. sweet potato 2 cups vegetables Meal #3 Meal #4. The Secrets To Humongous Deltoids! One of the most famous sayings in bodybuilding is "Shoulders make the man". Any bodybuilder, in reasonably good shape under the stress of a load, ought to be able to show striations in the three deltoid heads. Take a look at these marvelous shoulders. Now Roland Kickinger is under a different stress load here. Yes, it takes a broad-shouldered man to handle these sexy broads. With these two babes hanging over your shoulders, anyone could get a good pump. Besides his calves, forearms, never self-effacing ego, and his sometimes situational-stubborn male sexual organ, nothing is harder for a man to enlarge than his deltoids.
You wanna know why? Our forearms are really a network of what seems to be a zillion multi-functioning fibrous workhorses, capable of effecting ambidextrous digitation, multiple wrist, hand, finger and elbow motions. Now consider your pectoralis major and minor. Stud Shoulders For Everyone? "One man's meat, another man's poison. " Then there is the injury problem. Delt Homicide: Dana Linn Bailey Shoulders Workout.
Vital Stats Name: Dana Linn BaileyOccupation: Olympia Physique championWebsite: flagnorfail.com My approach to delts is pretty easy: I hit them as hard as I can. I want to drive as much blood into my muscles as possible. I don't want to lose the pump! In this delt homicide workout—shot at Big John's Fitness in Nampa, Idaho—I run through supersets, dropsets, and pyramid sets. Sometimes I use 40 or 50 reps per set. DLB Shoulder Secrets Start with Your Weakness I have a huge chest day, so I hit my front delts while I'm doing presses and flyes. "I like to start with the rear delts because they're the weakest parts of my shoulders. Lateral Lean I like to hit my muscles with a little variation, which is why I like to lean during my cable lateral raises.
"The lean gives you a little more range of motion so you can bring your arm higher. Row to Grow I like to use a close grip with my upright rows because it really hits my traps. Think Backward Climb the Pyramid Don't be afraid to do pause sets. Drop It. Shoulder Shaping Video 3. Share This! Shapely shoulders not only accessorize summer’s strappy and strapless looks, they also add balance to the lower body and give the illusion of a smaller waist. To help you sculpt develop divine deltoids, we are thrilled to share with you the 4-part SHOULDER SHAPING Video Series presented by NLA For Her. In this series, IFBB Pro Amy Updike shares her top tips and exercises to get your shoulders in top form.
In this video, IFBB Pro Amy Updike shares FINISHING SETS to give her shoulders a final burn at the end of a shoulder workout. Make sure to check out all four SHOULDER SHAPING VIDEOS! A huge thank you to NLA For Her for making these videos possible. NLA Blog: Amy Updike "Shoulder Shaping" workout video 2. NLA Blog: Amy Updike "Shoulder Shaping" workout video 1. Victoria Adelus. Contest Prep Arm Training Tips and Tactis for a Win. Arm training for your figure contest HAS to be right! Well-developed arms with interlined deep definition crossing full muscle bellies is the pinnacle of a figure-ready physique worthy of stepping on stage with the goal of winning your figure competition. If you want to be on top of your game on your big day, it is acceptable ESSENTIAL that you build a solid pair of arms to present to, not only the audience, but also the panel of judges.
All too often the first time figure competitor becomes too eager to be figure-ready, skimping out on a solid arm training workout necessary to build great shoulders, triceps, and biceps. You Don’t Want To Stand Out On Stage Due To Having Underdeveloped Arms So Put These Arm Training Tactics To Use… I’m going to share with you some of the BEST arm training exercises you can include in your figure training so you can develop strong and well-rounded arms to stomp the comp and earn you a first place and overall victory. Shoulders (Capped And Ready) 2 Different Approaches For Stage Looks In Figure Competition! There is much confusion about what judges are looking for in NPC Figure Competitions. Consequently, I came into two different shows, with two completely different looks. In 2006, I began my year with similar mentality as the previous competition season in 2005.
I wanted to have feminine and muscular symmetry, but with better conditioning and a much better v-taper than I had in 2005. Contest Prep Emerald Cup Since I had wanted to add size to my legs and glutes on the off-season, I hadn't followed a typical off-season competitor's diet. Let's just say that I had a lot of body fat to lose when I started dieting for this show. In 2006, I was blessed to be sponsored by Gold's Gym Treasure Valley, and nutritionist fees were waived for me to compete as a Gold's member. I worked with Keith Gmirkin under Dr. Menus & Diet: Right before competing in the Cup, my diet was 1,600 calories daily on average and lower carbohydrate range 150-175 daily. Macronutrient Ratios: Menu - 4 Weeks Out: Workouts: Meal 1:
Your Fit Figure training nutrition specific for Women. Cut Body Fat and Get Ripped. How Should One Prepare For Their First Bodybuilding Competition? A Unique Combination Of Science And Experience Based Pre-Contest Advice. The Predator's Mean Greene Back Workout.