Figure Competition UK

Information On Weight Training

Category: Figure Competition

How To Get Abs

Take Action

www.figurecompetition.co.ukFor figure competitions you need to get good abs. Doesn’t matter whether you are male or female, you need to get what’s commonly called a six pack.

At a boxing fitness class one time, the trainer (who had won several titles in his career) said you could do all the training you liked, get all the muscles you might want but they would not show unless you also got rid of the belly fat.

So if you want to know how to get a six pack fast, you need to find a training program as well as a nutrition regime that will help you train those muscles, as well as remove enough belly fat to let them show.

But First

You have to take action. It doesn’t matter what programs you buy, what fitness food you have in your cupboard, what gym you belong to, or equipment you have under the stairs – if you don’t take action it won’t work. Surprised?

You Have To Do Something

If you have a fitness tracker or app – USE IT!

If you have fitness food or a diet plan – STICK TO IT!

If you belong to a gym – GO THERE AND TRAIN – and KEEP PUSHING IT!

If you have equipment under the stairs – PUT IT HANDY and USE IT!

Develop A Timetable

Saying you’ll go “when you have time” doesn’t work. Get your calendar or diary out and check out what times are available in the coming weeks. Schedule them in, just like you would a business meeting. You are YOUR business and you need to schedule time for YOUR FITNESS.

How To Get Six Pack Abs Fast

If you were a Hollywood film star who needed to get ripped abs for your next film, you would make your body and training your priority. Hollywood action stars treat their fitness as their business. Your body deserves the same level of attention. And if you want Maximum Abs Fitness, whether male or female, then Click Here! to take action to get what you want.

Start Getting Fit – For Women

If you want to start out getting fit and taking a shorter time over it, you could try the Toned in Ten program, developed especially for busy women, who don’t have long periods of free time to spend at the gym

Nutrition

I will be recording sample meal plans and recipes that will hopefully help you plan your own healthy eating routine.  It is important to plan calorie deficit very carefully so as not to go too low to start with, ideally you want to eat just low enough to be making gradual progress, e.g. 1 or 2 lbs per week or a few cms off your measurements or a noticeable difference in the tightness of your clothes.  Remember that the scale is not the only gauge you should use when measuring your progress.

If you have been eating very low calories for a prolonged time and you are not making any progress it can be beneficial to get yourself back up to maintenance levels for a fortnight and start decreasing in small intervals after that.  Maintenance calories would usually be 14 or 15 x your body weight in pounds.  Initially I will be aiming for 1,800 calories a day with the emphasis being on eating good quality protein, slow release carbs, loads of vegetables and essential fatty acids spread out over 6/7 meals in the day.

Why is Protein Important?

A chocolate-flavored multi-protein nutritional...

A chocolate-flavored multi-protein nutritional supplement milkshake (right), consisting of circa 25g protein powder (center) and 300ml milk (left). (Photo credit: Wikipedia)

Whether your goal is to get into shape for a figure competition or to trim fat and get toned for the holidays, protein is an essential part of your daily nutritional needs. Many people, women especially, believe that increasing their protein intake will cause them to “bulk up” – this is a myth!

There is a lot of contradictory advice about on nutritional needs. For instance, people are advised to cut out carbohydrates or cut out fat in order to lose weight. The problem with this is that leaving out any major food group is not conducive to a long-term lifestyle change and can result in metabolic problems. Including adequate protein in your diet is essential for getting that lean, toned look.

Some of the following are where I get my protein from: beef, chicken, turkey, fish, eggs, whey protein, cottage cheese, greek yoghurt and other dairy products. Meat is considered a “complete” protein and it contains essential amino acids. Vegetarian sources of protein include lentils and all pulses, nuts and seeds, and whey protein, to name a few.

There is some dispute over the correct amount of protein that people should be eating in their daily diet. The amount really depends on your personal nutrition goals. I generally work towards an intake of 1 – 2 grams per kilogram of bodyweight (1kg = 2.2lbs). To get an idea of how much protein you should have in your diet, multiply your body weight (in kgs) by 1 or 2. For me (as of today) that means I need a protein intake of  between 74 – 148g per day.

Regardless of where you obtain your protein from, red meat, white meat, or no meat, meeting your daily protein goals is an important part of your nutrition.

Over the last 5 years I have tried many different protein powders.  I buy my whey protein from MyProtein – this is due to their  company philosophy and the fact that the products are reasonably priced due to minimalist packaging.

Let’s Be Realistic

Be realistic

I am coming to the end of my first week back at training and being conscious of my eating and I have realised that I need to be realistic about what I can do with a 6 week old exclusively breastfed baby to look after.  I am currently typing this post one handed while supporting my sleeping babe with the other.

 

Last week I set my current goals and this included 3 sessions of high intensity training – I did not get a chance to do one session and I am pleased about this for two reasons.  Firstly, I am not anywhere near as fit as I was when I competed and doing four weights sessions and three 3-mile walks was enough for the first week.  Secondly, I realised that I need something to add in to my routine once the weight loss has plateaued.

side note…….this post was started on a Friday and completed on the Sunday…..babies sure know how to keep you busy.

I took my stats yesterday and am pleased to say I lost roughly 3lbs in the first week and 1 inch from my waist.  The first week back was tough and taught me that I need to be adaptable. Last year when I trained I was able to be very selfish about my time and simply book out blocks in the day for training and food preparation.  Now with becoming a parent I have had to be ready to do my weights session when possible i.e. when someone else can cuddle my little girl or when she is asleep.

My advice……be realistic about what you can actually do

Day 1 Fitness Test

So I started the 30 day challenge today with the fitness test and let me tell you it is tough!! The test is no longer available on the Internet but I will look for something similar to share with you.

It is only 12 minutes long and I needed to do some of the modified exercises as I couldn’t do all the suggested ones.  But I was sweating and panting like crazy – once I had showered I felt amazing and it reminded me why I love being fit.

So with renewed motivation I say bring on tomorrow.

Here are my scores – if you decide to start the challenge please share your scores with me in the comments.

www.figurecompetition.co.ukSquat Jumps: 27

Push Ups (on my knees): 22

Burpees: 11

High Knees:  80

Lunges: 22

Prisoner Jumps: 35

Tricep Dips (knees bent): 20

Straight Abs (legs not elevated): 14

I walked the stairs a few times and completed a couple of each exercise to warm up.  This workout required only a gymboss interval timer, a chair to do the tricep dips on and a bed to tuck my feet under in order to do the straight abs.

30 Day Fitness Challenge

www.figurecompetition.co.ukThis is where I am at today. Setting myself short term goals, which in turn enable me to reach my long term goals is something I find that keeps my fitness journey interesting.

Taking up a challenge is also a good way of staying focused and motivated.  Once the decision is made I want to get stuck in as soon as possible.

With all this in mind I have decided I am going to do a 30 day challenge starting Friday  yes that’s right I am starting on a Friday and not waiting for next Monday even though everyone knows that Mondays are the day for starting something new (apparently it’s the law!).

When this challenge was set, I was not ready to take it due to just having my first child. But I am now getting back into my fitness seriously.

So far I have lost 8lbs but feel I need an extra push.  The workouts are great because they are provided free of charge, you need very little, if any, equipment, they only take 12 minutes each and they are high intensity, which is exactly what I feel will complement my weight lifting. These workouts are no longer available but I am searching for some others I can do myself and share with you.

So wish me luck and if you are in the mood join me.

A Healthy Dessert Avocado, Coconut, Cocoa and Stevia

This is a recipe I have been using recently when I fancy something that tastes like I shouldn’t be eating it. It is a very simple dessert and all you will need to make it is a blender and a fridge.

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With 25g of healthy fats it may not suit everyone’s macro-nutrients, but it is full of goodness and extremely tasty.

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To bump up the number of grams of protein I suggest adding a scoop of protein powder per dessert. To reduce the number of grams of fat you could use low fat coconut milk or make the portions smaller. Find the recipe here on HubPages – I hope you enjoy it.

What is BMI

Body Mass Index (BMI)

This has been utilised by the medical profession as a pointer of adult health and wellness in terms of the ratio of their height and weight.

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Excessive weight places a person at significantly greater risk of developing a large range of health concerns, for instance heart disease, stroke, type 2 diabetes, some types of cancer, high blood pressure and kidney disease,

Being under a healthy weight can increase their risk of brittle bones (osteoporosis ), and iron deficiency among other things.

I have more information at my hub

Measuring Your Progress Are You A Slave To The Scales

NEWSFLASH: becoming a slave to the scales will not help in your quest to maintaining a healthy lifestyle.

www.figurecompetition.co.ukDaily Scales

If you are one of these people who steps on the scales every morning, and I have been there, then it is best you break that habit early on. There will be days when the scale does not move, even when you are doing all your workouts and sticking to your diet 100%. In fact, when you initially embark on a weight lifting routine, you may even see the scale go up as you start to build some muscle. Don’t panic.

I know most people would like to see the scales going down as they want to lose some weight and if the scales do not move, or move in the supposed wrong direction it can be very disheartening. But remember this, (I believe) you are not exercising and eating healthy to be a certain weight, you want to lose fat and look better.

Remember, If you put on muscle, not only does muscle take up less space than fat and so you appear slimmer at the same weight but muscle is more metabolically active so you need more calories to maintain your weight. In this case the scales are not always the best way to measure your progress. There are other ways you can measure your success, in conjunction with the scales, and I would advise trying at least one of these:

Before and After Photos

Take a set of photos from the front, side and rear in swim wear, best if it’s a bikini. But if you can’t face that, at least try some tight fitting clothes. Photos do not lie and it will be rewarding to see how you body is changing. Try to take a set of progress photos every 2 weeks and compare them – sometimes if nothing else is changing you will see some improvement in posture or shape.

Tape Measurements

Using a measuring tape and noting the size of some key areas can be a good way of measuring success. I would suggest chest, waist, umbilical, hips, bum, thighs and top of arms. If the scales do not move but you have lost an inch on your bum I would doubt you’ll be unhappy.

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Clothing

I would think a lot of us have a piece of clothing we would either like to get back into or have bought in the hope of being able to wear, well now is the time to put that item to work. One point I would make is that if you are a size 12 and the item is a size 6 that might not be the best item to select. Try for an item one size smaller than you are now. Try it on once a fortnight and you may be pleasantly surprised. I find that hanging a lovely piece of clothing in plain view everyday that I can’t wear yet is an excellent motivator.

So there you have it 4 ways (scales, tape, photos and clothing) to measure your success. It does take time for the body to adjust to a new lifestyle so be patient and don’t give up

Healthy Go To Snacks

Be Prepared

One of the best ways to keep on track with your nutrition plan is to be prepared. My personal nutrition plan includes 3 meals and 3 or 4 snacks every day. In order to avoid having to make choices when I am hungry I always have some healthy snacks sitting in my kitchen ready to grab.

It is inevitable that as you lose fat you will be hungry, but if you are prepared, then the choices you will make when snacking will be healthy ones that complement your lifestyle choices rather than sabotage them.

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These are my top healthy go to snacks:

  • Boil up a few eggs and store in the fridge: I would eat 1 or 2 of these for a snack, they will provide you with protein and healthy fats.
  • Defrost some berries: I usually have a bowl of these sitting in the fridge, they can be eaten on their own or added to a smoothie.
  • Make some sugar free jelly: now the healthy aspect of these is debatable because of the artificial sweeteners but I find them very useful for when I want something sweet, they are very good mixed with a TBSP of Greek yoghurt and defrosted berries
  • Cottage cheese: this is great as either a savoury or sweet snack – with chopped vegetables such as carrots it is a handy dip or with berries it makes a sweet snack, it is also a good source of protein.
  • Protein powder: for a very quick snack I would always reach for the protein powder, 1 scoop mixed with water or sometimes milk. Alternatively, add it to some fruit and make a smoothie.

I will add to this list as time goes on, but I would love to hear of other people’s go to snacks, please add yours to the comments below.

Metabolic Training

Metabolic Training

Metabolic Training is becoming a very popular method of working out. You may have heard of CrossFit which is an extreme type of metabolic training. The popularity of these workouts is due to the number of calories that can be burnt during the workout, the short amount of time the workouts take to complete, and the increased calories burnt after the workout due to their high intensity nature. I have been incorporating metabolic workouts into my training routine ever since reading The Metabolic Effect Diet by Jade and Keoni Teta.

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Fat Burning

Metabolic Training is one of the most effective ways to burn fat. It involves completing compound exercises, such as squats and chest press, in quick succession which leads to burning a high number of calories not only during the workout but also for up to 72 hours afterwards. The workouts typically take anywhere from 12 to 25 mins to complete. They are ideal for intermediate to advanced fitness enthusiasts. You will be pushed not only anaerobically but aerobically because the exercises are designed to get you out of breath due to their high intensity.

There are also hormonal benefits from strength training at a high intensity which promotes “lipolysis” (the medical term for fat loss). Metabolic workouts can also incorporate plyometric exercises, examples of these can be found in Insanity: The Ultimate Cardio Workout and Fitness DVD Programme, specifically in the insanity plyometric cardio circuit. I have completed this and I can tell you it is tough.

 

Example Workout

The following is an example metabolic workout using exercise supersets:

10-15 reps squat into shoulder press
10-15 reps squat jumps holding dumbbells
10-15 reps dumbbell lunge into dumbbell lateral raise
10-15 reps bicep curls followed by tricep dips

Each exercise in a superset should be completed back to back with no rest between the exercises, i.e. for exercise 1 perform a squat and then push up into a shoulder press. The idea is to move from one exercise to the next with minimal rest in between exercises, perhaps 30 – 45 seconds. It is important to maintain good form to reduce the risk of injury so if that is starting to drop then a rest is essential. For this particular workout you would aim to complete 4 or 5 complete circuits, where a circuit is one entire round through the 4 exercise supersets outlined.

If you are interested in trying this type of training you can get some some detailed information on the benefits of metabolic training and eating from The Metabolic Effect Diet. If you prefer to workout with a demonstrator then Insanity: The Ultimate Cardio Workout and Fitness DVD Programme will provide you with a ton of workouts to complete. Alternatively BODYROCK.tv is an excellent resource for daily free timed metabolic workouts, and of course you could always join your local CrossFit classes.

Please share any other good resources you have found for Metabolic Training in the comments below.

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