Tag Archive | "barbell"

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Base Body Babes full-body barbell workout

Get stronger, fitter and feel more confident in the gym with this exclusive full-body workout by the Base Body Babes.”The barbell is our favourite piece of training equipment, as it can be used for such a great range of exercises. We like to say that ‘Load is King’ – the exercise that allows you to lift the heaviest loads will ultimately give you the best results, and the barbell allows you to do just that.

Although there is no magical number, we love the eight rep range as it allows you to build strength while still keeping the heart rate elevated for optimal calorie burn,” says the ladies, Felicia Oreb and Diana Johnson.Here’s what you need to do

A1 Barbell Back Squat

A2 Barbell Military Press

A3 Barbell Romanian Deadlift

A4 Barbell Bent-Over Row

A5 Barbell Split Squat

A6 Barbell Glute Bridges Perform each exercise

A1–A6 back to back, with no rest in between exercises

Complete 8 repetitions of each exercise Rest for 4 minutes after A6 Repeat 4–6 times NOTE: Choose weights that you believe you can complete all repetitions and sets with without failing, yet still keep the weight challenging enough to complete a great workout. Technique is most important when lifting heavy, so don’t compromise your form.

Ensure you are completing all repetitions and sets with perfect technique before increasing the weight.Let’s do this!Words/Workout: Felicia Oreb and Diana JohnsonPhotography: Vanessa Natoli / @vanesSanatoliphotography

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James Grage's Rewired 9-Week Fitness Trainer – Day 10, Chest

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Many people approach abdominal training the way they approach cardio: as an afterthought, tossed in at the end of the fun parts of a workout. Can you burn some fat and strengthen your abs this way? Sure. But James Grage believes there’s even more benefit to be found in turning your workout upside down, and using classic abdominal movements like planks and side-planks as part of your warm-up.

Every day, you’ll use a core-intensive movement as part of your warm-up, including today’s intense superset of isometric wiper push-up and push-up-to-side-plank. Both of these dynamic movements will get the blood pumping to your chest, shoulders, and abs, open your shoulders, and get your entire upper body ready to move serious weight in the bench press!

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

BPI Sports Rewired Foundation Stack

Train hard and recover like a pro with these essentials!*

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Muscle Building Stack

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About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

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James Grage's Rewired 9-Week Fitness Trainer – Day 10, Chest

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James Grage's Rewired 9-Week Fitness Trainer – Day 8, Arms

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Welcome to week two of Rewired! Just like last week, you’ve got a lot more than just training to accomplish this week. James Grage has a challenge ready for you, customized for your fitness personality type. If you don’t know what that is, then it’s definitely time for you to take the Rewired personality test and watch the videos for all four personality types. Then sign up for the trainer, and check your email inbox for your first challenge.

Without this type of mental training, this week’s arms superset workout is just a collection of sets, reps, weights, and other numbers. But with it, it’s a step toward a new fit lifestyle that you can enjoy 365 days a year, without pronounced peaks and valleys.

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

BPI Sports Rewired Foundation Stack

Train hard and recover like a pro with these essentials!*

View Products

BPI Sports Rewired
Muscle Building Stack

Build maximum muscle with this power-packed supp combo.*

View Products

BPI Sports Rewired
Fat Loss Stack

Burn fat and support muscle maintenance with this killer stack!*

View Products

Back | Main | Next

About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

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James Grage's Rewired 9-Week Fitness Trainer – Day 8, Arms

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Amateur Bodybuilder Of The Week: Ryan Dorobish Eyes IFBB Status!

QHow did your bodybuilding
journey begin?

My bodybuilding career started in March 2010 when I went to the Arnold Classic for the first time. I heard lots about the show living in Ohio and decided to check it out. I wasn’t into bodybuilding and considered myself an average, active guy.

The moment I walked into the expo, I loved the culture. The men and women had the best physiques I ever saw. The energy and motivation were insane. I wanted to be like the fitness models signing autographs and go on stage to present my physique.

I loved seeing Kai Greene and Dexter Jackson on stage. The fans were screaming loud and it felt like the Super Bowl. I got lots of advice from many athletes who were nice and willing to help out in any way possible. Attending the Arnold Classic started my bodybuilding career.

I decided to step on stage in October 2012 at the Natural Northern USA in Lakewood, Ohio, in the men’s physique division. I was pumped to finally get on stage for the first time. I was focused and energized, which helped me win my class. All of my training, dieting, and hard work paid off.

What workout regimen delivered the best results?

  • Sprints Sprints
    10 sets of 100 yards

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

What supplements gave you the greatest gains?

“Bodybuilding gave me confidence to be the person I am today and taught me what real dedication is.”

How did your passion for bodybuilding emerge?

Bodybuilding gave me confidence to be the person I am today and taught me what real dedication is. Bodybuilding made me realize that you’ll always have ups and downs in life, but you must give 100 percent every day.

What or who motivated you to be a bodybuilder?

Seeing Arnold Schwarzenegger in magazines and movies gave me motivation to step on stage. His rules for life made me realize how great I can be. If you want to be someone in life, you have to work hard every day.

Where did you go for inspiration?

I tried to go to as many gyms as possible and learn from multiple bodybuilders. I watched others and it made me a better bodybuilder. I asked for posing advice and other ideas to become bigger and stronger. I also watched many inspirational movies. “Rocky” gave me motivation and inspiration to work my butt off.

What are your future bodybuilding plans?

My bodybuilding future is to become an IFBB pro in men’s physique. I will compete this year at Jr. Nationals in Chicago, Illinois, to obtain my pro card. I also want to help people in the fitness and health industry and make their dreams come true.

I plan to do more fitness modeling this year and take it as far as possible. I also want to become a sponsored athlete with a supplement company this year.

“Never stop believing in yourself. Don’t listen to negativity and believe great things will happen.”

What is the most important bodybuilding tip?

Always know that you can do anything and that you will not give up. There’s heavy competition in bodybuilding and people try to mess with you in many ways. Never stop believing in yourself. Don’t listen to negativity and believe great things will happen.

Who is your favorite bodybuilder?

My favorite bodybuilder is Frank Zane because he’s not the biggest guy, but he is the most ripped. His waist is so small that it makes the rest of his body pop. His muscles are proportional and match his body well. His posing is some of the best I’ve seen.

How did bodybuilding.com help you reach your goals?

I can’t thank Bodybuilding.com enough. BodySpace helped me meet many great people who offered golden dieting and training advice. Bodybuilding.com’s service is honestly the best ever. Thank you, Bodybuilding.com, for being the best supplement distributor known to man.

Ryan’s Top 5 Gym Tracks

  1. “Down With The Sickness” by Disturbed
  2. “Headstrong” by Trapt
  3. “Sun Doesn’t Rise” by Mushroomhead
  4. “No Love” by Eminem
  5. “Hero” by Skillet
Contest History
  • 2012 Natural Northern USA – 1st Place Class A Men’s Physique
  • 2013 Arnold Amateur – Men’s Physique
  • 2014 Natural Northern USA – 4th Place Class B Men’s Physique


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Amateur Bodybuilder Of The Week: Ryan Dorobish Eyes IFBB Status!

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Apply Here To Be A Transformation Of The Week!

Body Transformation: Diva Lamotte Found Confidence Through Fitness!

Why I decided to transform

I felt lost before my transformation. I didn’t feel confident or inspiring. I was drowning in my own insecurities which paralyzed me from feeling any sense of joy. Without loving myself, I was incapable of shedding light onto others. I was the girl who went into an empty room at the gym or a hidden corner to work out. Even though I had several friends admire my physique, I didn’t feel beautiful, confident, or healthy.

It was a huge wake-up call when I posted my before photos on BodySpace. I couldn’t believe it was me. I went from thinking I would transform, to actually believing that I would. I promised myself that I would be an inspiration for other women and commit 100 percent for six weeks to see how hard I could push myself.

The main trigger for my transformation was to help motivate other women to chase their goals. The challenge became much more than trying to improve my aesthetics. I wanted to show the world that women can be incredibly fit but still have femininity and feel desirable. I wanted to exemplify that you can work full-time, be a rock for your loved ones, and focus on fitness.

I was about to start my doctorate of physical therapy program, and regretfully, I didn’t know how to perform many exercises that I would prescribe patients. Through my transformation, I was exposed to countless exercises that helped me understand proper form to reduce the risk of injury. The vast pool of info on Bodybuilding.com helped me assist hundreds of patients looking to live healthier.

Before

After

AGE 22 / HEIGHT 5’3″ / BODY FAT 20.3%

AGE 22 / HEIGHT 5’3″ / BODY FAT 13.9%

Post To Fitboard

After transforming mentally, physically, and emotionally, I love myself again. For the first time in my life, I feel like a strong, confident woman that I can be proud of. Fighting through the six-week transformation helped me grow in countless ways. Fitness is a part of happiness. I also learned to stay persistent, focused, calm, and confident.

I receive messages daily from people across the world. These people inspire me to keep pushing and striving for more. I now have the ability to inspire those who are standing in the shoes I started in.

How I accomplished my goals

“When I felt a lack of motivation, my partner motivated me to meet him at the gym.”

The biggest obstacle I had to overcome during the Cellucor 6-Week Strong To The Cor Challenge was accepting that I’m not perfect. I think balance is the key to truly accept fitness as a lifelong commitment.

Some may think your devotion to fitness is selfish, but the truth is that you need to surround yourself with people who will support and admire your strength and devotion.

It’s crucial to individualize training programs to fit your personal goals. During my 6-week transformation, I used Jamie Eason’s LiveFit 12-Week Training Program, which consists of three phases that get more challenging as the weeks go on.

When I felt a lack of motivation, my partner motivated me to meet him at the gym. He inspired me by also deciding to transform his body. We worked as a team to prepare meals and make healthy choices. Having someone support my healthy lifestyle was motivating.

We made our fitness transformations fun by creating delicious and healthy recipes and incorporating fun workouts into our training routines. He never doubted me and saw more potential in me than I could’ve seen in myself.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Training regimen that kept me on track

I do 30 minutes of fasted low-intensity cardio six days per week.

What aspect challenged me the most

The biggest obstacle was the diet. Beginning my transformation in the prime weeks of summer seemed daunting. I’ve always loved food, but I overcame cravings by looking at healthy recipes on Bodybuilding.com. Another challenging aspect was pushing myself during high-intensity interval training.

My future fitness plans

I fell head over heels in love with fitness. I feel a huge release of negative energy when I work out. I love pushing myself in the gym to build confidence. I love inspiring others.

I would love to be in a position where I can reach and motivate people. Fitness will be a lifelong journey. I hope to become a spokesmodel one day.

“Love the imperfections that make you unique.”

Suggestions for aspiring transformers

  • Love the imperfections that make you unique.
  • Be your only competitor.
  • Incorporate outdoor workouts.
  • Post photos on BodySpace to track progress.
  • Embrace what you have.
  • Create a solid support system.

How Bodybuilding.com helped me reach my goals

I love BodySpace members as a support system. I received many compliments as I transformed. My BodySpace was the most efficient tool to help me conquer my fitness goals.

Jamie Eason’s trainer helped me understand what lifting is about. The endless articles about nutrition and supplements helped me understand how to fuel my body.

Diva’s Top 5 Gym Tracks

  1. “Mine” by Beyonc? (Feat. Drake)
  2. “See Me Now” by Kanye West (Feat. Big Sean, Beyonc?, and Charlie Wilson)
  3. “Thinking About You” by Frank Ocean
  4. “Us” by Regina Spektor
  5. “My Story” by R. Kelley (Feat. 2 Chainz)

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About The Author

Have you made a dramatic change either by gaining muscle or by losing all the weight you have been hoping for?

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Body Transformation: Diva Lamotte Found Confidence Through Fitness!

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8 Workouts From BodySpace's Best

BodySpace is the world’s largest social fitness network. On it, you’ll find regular people who have changed their lives, the industry’s top experts, and even your favorite physique competitors. Each of them is ready, willing, and able to help you reach your goals and become your best self. Everyone you want to connect with is eager to help you build your dream physique.

The following nine athletes and fitness enthusiasts have gathered some of their favorite workouts for your use. They’re here to share their favorite training sessions, tips, and tricks so you can take them to the gym, take advantage, and mold them into your own program.

The information and motivation they so readily share is just a tiny taste of the information you can find on BodySpace!

1 Chad Shaw,

Chad has been a BodySpace member since March 2008. Since then, he’s built a huge following and is one of BodySpace’s most inspirational members. Although he has a great overall physique, his arms stand out. Here’s how he built them.

Program Notes

Warm-up set 1

Use 50% of your 6-rep maximum. Perform 8-10 reps, but don’t go to failure! Your aim here is strictly to warm up the muscles and joints.

Warm- up set 2

Use about 75% of your 6-rep maximum. Perform 4-6 reps. Again, don’t work to failure.

Working set

Use 100% of your 6-rep maximum. Push yourself to complete muscle failure. It should take about 3 seconds to complete the positive portion (raising the bar) of each rep and 4 seconds to complete the negative portion (lowering the bar) of each rep. Your sixth rep should be extremely hard to complete.

Once you finish that sixth rep and there is no conceivable way to produce one more full-range repetition, perform three partial repetitions by lowering the bar from the contracted position—only about 3-4 inches—and then going back up into the contracted position.

After finishing your third partial rep, hold the bar into the fully contracted position for as long as you can. Fight the resistance until you’re unable to any longer, and then resist the bar as it slowly descends into the starting position. If you feel like you can do another set, then you did it wrong!

  • 2 warm-up sets and 1 working set per exercise.

  • Spider Curl Spider Curl Spider Curl
    1 warm-up set of 8-10 reps, 1 warm-up set of 4-6 reps, 1 working set to failure in 6 reps
  • Use a barbell and the flat, 90-degree side of the preacher bench. Don’t go for an EZ bar because it causes the hands to be more pronated, which reduces the contraction of the biceps muscle.

  • Reverse Barbell Preacher Curls Reverse Barbell Preacher Curls Reverse Barbell Preacher Curls
    1 warm-up set of 8-10 reps, 1 warm-up set of 4-6 reps, 1 working set to failure in 6 reps
  • Use the EZ bar for this exercise because your aim here will be to target the brachialis—the top part of the forearm connecting to the biceps—which will push the biceps up to make them appear larger.

  • Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension
    1 warm-up set of 8-10 reps, 1 warm-up set of 4-6 reps, 1 working set to failure in 6 reps
  • Chad likes this exercise because it places constant tension on all three heads of the triceps throughout the entire range of motion.

  • Dips - Triceps Version Dips - Triceps Version Dips – Triceps Version (Weighted)
    1 warm-up set of 8-10 reps, 1 warm-up set of 4-6 reps, 1 working set to failure in 6 reps
  • Before beginning your triceps workout, have your weight harness set and ready to go by the dip station so you can move directly from your set of triceps cable extensions to the weighted dips without rest.

2 Ed “Popps” Cook,

Popps looks pretty good for 60. Heck, who are we kidding? There are guys a third his age who would love to look like him. He first joined BodySpace in 2006 and has since become a mainstay in the fitness world. Want to learn how oldsuperman built his powerful pecs? Check this out.

Workout Notes
  • After each set, alternate between flexing and stretching.
  • 60-90 sec rest on normal work sets.
  • Stretch muscle before and after workout for 5 minutes.
  • Keep weights heavy.
  • Stay hydrated during workout.

3 Charlotte Quillen,

This Kentucky native has been inspiring both ladies and gentlemen since February 2009. She is every bit as strong as she looks, too. If you want to train like her, give this leg day workout a shot. Afterward, you may reconsider trying it again.

Cool down and stretch!

4 Jeremy Wethall,

This scientist from Utah has been a BodySpacer since 2010. His workouts are a little different than you may see in a typical training article. We’ll let him share the details.

“My favorite workout program is a marriage between Madcow 5×5 and Jim Wendler’s 5-3-1. I work on the same intensity cycle as 5-3-1, but with Madcow lifts and hypertrophy focus on Fridays and Saturdays.” The breakdown looks as follows:

Jwethall Total Body Workout

  • Cardio Cardio Cardio
    I do 2-3 HIIT sessions on off days when I’m trying to lean down.

“The next week, I’d be working up to 90% on the big lifts. The week after, it would be 3 sets total at 75%, 85%, and then 95% 1RM on the big lifts.”

5 July,

This young lady has been a part of BodySpace since 2011. She has gained popularity quickly, and it’s easy to see why. She has a physique that leaves many people ‘mirin. Her back workout shows just how dedicated she is to reaching her goals.

“The goal of this workout is to keep your heart rate up. So, there’s no rest. I do zero cardio and am able to gain muscle and stay very lean.”

6 Kristina Olson,

Kristina Olson hasn’t been a member for very long—she joined in August, 2013—but she’s already made waves as a recent BodySpace Member of the Month. Now, she’s looking to obtain IFBB pro status.

Her workouts are unique because she supersets seemingly random muscle groups. Once you try this workout, though, you might have to implement her methodology for yourself.

7 Baylee Ann Tiffin,

This blonde beauty currently calls West Virginia home. A BodySpace member since August 2013, Baylee has just competed in her first show and has already qualified for NPC Nationals later this year. Try her awesome superset full-body blast!

“My all-time favorite workout has to be this full-body superset session. I do it two or three days per week,” Baylee says. “Make sure you bring your water bottle to the weight room because there’s no time for a casual stroll to the water fountain! For this workout, tempo matters. During squats you’ll count to two as you descend, bottom out for one second, and then count to two on your way back to standing.”

8 Ashley Christy,

Not only does Ashley have an insane physique, she’s also one of BodySpace’s most athletic members—and she’s only 20 years old! A member since April of 2013, Christy is already a hugely inspirational part of the community. Check out this CrossFit-inspired workout. Try it if you dare!

“My trainer made this “every two minute” workout for me and I love it because it works my whole body and requires lots of power and strength. I love going against the clock. The supersets I added to work on form, and muscle-ups are one of my favorite exercises.”

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About The Author

Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

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8 Workouts From BodySpace's Best

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<div id="DPG" webReader="82.0996010455"><div class="side-bar" webReader="-18.4905660377"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2014/boas-henrique-oliveira-amateur-vitalstats.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/bohenrique/" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="BoasHenrique" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="http://instagram.com/bohenrique" rel="nofollow" target="_blank" title="Instagram"><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="20" height="20" border="0" class="c13"/></a><p><strong>Name:</strong> Boás Henrique Oliveira<br /><strong>Email:</strong> <a href="mailto:bohenrique@hotmail.com" title="bohenrique@hotmail.com">bohenrique@hotma...</a><br /><strong>Location:</strong> Brazil<br /><strong>Age:</strong> 23<br /><strong>Height:</strong> 5'7"<br /><strong>Weight:</strong> 160 lbs contest, 190 lbs off<br /><strong>Years Bodybuilding:</strong> 7</p></div><p>
<h3 class="article-title">QHow did your bodybuilding journey begin?</h3>
</p><p>I started lifting at age 16 after playing soccer and basketball when I weighed 118 pounds. I entered a gym at the end of December 2006. It took time to see noticeable results, but it felt awesome to see myself grow.</p><p>I gained 22 pounds during my first year of lifting, even though my diet wasn't on point. I hit a plateau soon after and didn't make progress, but I was still hungry for improvements. I committed to do my best, started searching for as much information as possible, and found Bodybuilding.com, which supplied training programs, diets, supplementation, and motivation.</p><p>Unfortunately, in October 2009, I had to postpone my bodybuilding journey after a terrible car accident that caused serious head trauma and several skull fractures. I went through surgery to put metal plates in my head. During that time, I was in law school, worked part-time, and had to stop all activities for four months.</p><p>After recovering from surgery, I lost most of my gains, gained body fat, and started over again with more knowledge and motivation than ever. I was in a good shape much earlier than I expected, and continued pursuing my best everyday.</p><div class="cool-fact" webReader="7"><h3>Cool Fact</h3><img src="http://www.bodybuilding.com/fun/images/2013/coolfacts-bluebar.gif"/><p>Boás has played electric guitar at his local church for 10 years!</p></div><p>In June 2011, I received a BodySpace message from Bodybuilding.com asking me to assist them in expanding their presence in Brazil by using my pictures and personal story. I can't express how amazing it felt. I had the opportunity to do a photo shoot with them and was featured in magazine and site ads representing Bodybuilding.com.</p><p>During the past two years as part of Team Bodybuilding.com, I've been motivated to become my best self and motivate others to achieve their goals and change their lifestyle.</p><p>I wanted to get on stage for a long time, but made excuses about my tight schedule with work and school. I realized it would never be easy to compete and decided it was time for me to get on stage.</p><a href="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-1.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-1sm.jpg" width="560" height="374" border="0" class="c14"/></a><h3 class="article-title">What workout regimen delivered the best results?</h3><p>I do 20 minutes of morning cardio every day and increased it to 40 minutes pre-competition.</p><div id="meal-plan-table"><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('hammer-grip-incline-db-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/60/Male/t/60_1.jpg" alt="Incline Hammer Press" width="53" height="53"/></a> <a href="javascript:pop('hammer-grip-incline-db-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/60/Male/t/60_2.jpg" alt="Incline Hammer Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-grip-incline-db-bench-press')">Incline Hammer Press</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />3 sets of 10-12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Chest Press" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Chest Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Chest Press</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('incline-cable-flye')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/181/Male/t/181_1.jpg" alt="Incline Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-cable-flye')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/181/Male/t/181_2.jpg" alt="Incline Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-cable-flye')">Incline Cable Flyes</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Male/t/162_1.jpg" alt="Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Male/t/162_2.jpg" alt="Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('flat-bench-cable-flyes')">Cable Flyes</a></strong><br />7 sets of 7 reps</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg" alt="Pull-Ups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg" alt="Pull-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pull-Ups</a></strong><br />4 sets to failure</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg" alt="Wide-Grip Pull-Downs" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg" alt="Wide-Grip Pull-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Pull-Downs</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Barbell Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Barbell Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Barbell Rows</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Seated Machine Wide-Grip Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Seated Machine Wide-Grip Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Seated Machine Wide-Grip Rows</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_1.jpg" alt="T-Bar Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_2.jpg" alt="T-Bar Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-arm-long-bar-row')">T-Bar Rows</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Close-Grip Seated Cable Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Close-Grip Seated Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Close-Grip Seated Cable Rows</a></strong><br />3 sets of 10-12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('face-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/681/Male/t/681_1.jpg" alt="Rope Face Pulls" width="53" height="53"/></a> <a href="javascript:pop('face-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/681/Male/t/681_2.jpg" alt="Rope Face Pulls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('face-pull')">Rope Face Pulls</a></strong><br />7 sets of 7 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('hyperextensions-back-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/47/Male/t/47_1.jpg" alt="Back Extensions" width="53" height="53"/></a> <a href="javascript:pop('hyperextensions-back-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/47/Male/t/47_2.jpg" alt="Back Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hyperextensions-back-extensions')">Back Extensions</a></strong><br />4 sets of 12 reps</span></li>
</ul><br /><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Male/t/42_1.jpg" alt="Front Squats" width="53" height="53"/></a> <a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Male/t/42_2.jpg" alt="Front Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-barbell-squat')">Front Squats</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('smith-machine-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/65/Male/t/65_1.jpg" alt="Smith Machine Squats" width="53" height="53"/></a> <a href="javascript:pop('smith-machine-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/65/Male/t/65_2.jpg" alt="Smith Machine Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('smith-machine-squat')">Smith Machine Squats</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_1.jpg" alt="Barbell Lunges" width="53" height="53"/></a> <a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_2.jpg" alt="Barbell Lunges" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-lunge')">Barbell Lunges</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Male/t/21_1.jpg" alt="Stiff-Leg Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Male/t/21_2.jpg" alt="Stiff-Leg Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Leg Deadlift</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_1.jpg" alt="Lying Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_2.jpg" alt="Lying Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-leg-curls')">Lying Leg Curls</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg" alt="Seated Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg" alt="Seated Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curls</a></strong><br />3 sets of 12 reps</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('smith-machine-overhead-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/76/Male/t/76_1.jpg" alt="Smith Machine Military Press" width="53" height="53"/></a> <a href="javascript:pop('smith-machine-overhead-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/76/Male/t/76_2.jpg" alt="Smith Machine Military Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('smith-machine-overhead-shoulder-press')">Smith Machine Military Press</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_1.jpg" alt="Dumbbell Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_2.jpg" alt="Dumbbell Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Dumbbell Lateral Raise</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('front-two-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/372/Male/t/372_1.jpg" alt="Barbell Front Raise" width="53" height="53"/></a> <a href="javascript:pop('front-two-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/372/Male/t/372_2.jpg" alt="Barbell Front Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-two-dumbbell-raise')">Barbell Front Raise</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="http://www.youtube.com/watch?v=o8dMKeUBBlU" rel="no-follow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2012/side-lateral-raise-machine-1.jpg" alt="Lateral Raise Machine" width="53" height="53"/></a> <a href="http://www.youtube.com/watch?v=o8dMKeUBBlU" rel="no-follow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2012/side-lateral-raise-machine-2.jpg" alt="Lateral Raise Machine" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://www.youtube.com/watch?v=o8dMKeUBBlU" rel="no-follow" target="_blank">Lateral Raise Machine</a></strong><br />7 sets of 7 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_1.jpg" alt="Upright Rows" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_2.jpg" alt="Upright Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Rows</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_1.jpg" alt="Reverse Pec Decks" width="53" height="53"/></a> <a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_2.jpg" alt="Reverse Pec Decks" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-machine-flyes')">Reverse Pec Decks</a></strong><br />7 sets of 7 reps</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_1.jpg" alt="Rope Push-Downs" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_2.jpg" alt="Rope Push-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown-rope-attachment')">Rope Push-Downs</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_1.jpg" alt="Dips" width="53" height="53"/></a> <a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_2.jpg" alt="Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dips-triceps-version')">Dips</a></strong><br />4 sets to failure</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg" alt="Skull Crushers" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg" alt="Skull Crushers" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Skull Crushers</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('ez-bar-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/210/Male/t/210_1.jpg" alt="EZ-Bar Curls" width="53" height="53"/></a> <a href="javascript:pop('ez-bar-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/210/Male/t/210_2.jpg" alt="EZ-Bar Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('ez-bar-curl')">EZ-Bar Curls</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_1.jpg" alt="Hammer Curls" width="53" height="53"/></a> <a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_2.jpg" alt="Hammer Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-curls')">Hammer Curls</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('spider-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/178/Male/t/178_1.jpg" alt="Spider Curls" width="53" height="53"/></a> <a href="javascript:pop('spider-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/178/Male/t/178_2.jpg" alt="Spider Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('spider-curl')">Spider Curls</a></strong><br />4 sets of 12 reps</span></li>
</ul></div><br /><div class="c18" webReader="6.75373134328"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html"><img src="http://www.bodybuilding.com/fun/images/2014/amateurs-of-the-week-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="9.00497512438"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html">Amateurs Of The Week</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!</p></div></div><h3 class="article-title">What nutrition plan fueled your body?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/oats.jpg" alt="Oatmeal" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oatmeal</a></strong><br />1 cup</span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-combat-powder.jpg" alt="MusclePharm Combat Powder" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/combat.html">MusclePharm Combat Powder</a></strong><br />40 grams</span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/barleans-extra-virgin-coconut-oil.jpg" alt="Barlean's Extra Virgin Coconut Oil" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/barleans/coconut.html">Barlean's Extra Virgin Coconut Oil</a></strong><br />10 grams</span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/broccoli.jpg" alt="Broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong><br />1 serving</span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />7 ounces</span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/white-rice.jpg" alt="White Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">White Rice</a></strong><br />1 cup</span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />7 ounces</span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/cellucor-cor-performance-whey.jpg" alt="Cellucor COR Performance Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html">Cellucor COR-Performance Whey</a></strong><br />50 grams</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/white-rice.jpg" alt="White Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">White Rice</a></strong><br />1 cup</span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/tilapia.jpg" alt="Tilapia" width="50" height="50"/></span> <span class="mpt-content content"><strong>Tilapia</strong><br />7 ounces</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-combat-powder.jpg" alt="MusclePharm Combat Powder" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/combat.html">MusclePharm Combat Powder</a></strong><br />40 grams</span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/p28-peanut-butter.jpg" alt="P28 Peanut Butter" width="50" height="50"/></span> <span class="mpt-content content"><strong>P28 Peanut Butter</strong><br />2 tablespoon</span></li>
</ul></div><br /><h3 class="article-title">What supplements gave you the greatest gains?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/vibrant-health-green-vibrance.jpg" alt="Vibrant Health Green Vibrance" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/vibrant-health/green-viberance.html">Vibrant Health Green Vibrance</a></strong><br /></span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bodybuildingcom-platinum-series-amino-recovery.jpg" alt="Bodybuilding.com Platinum Series AMINO RECOVERY" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-platinum-series/amino-recovery.html">Bodybuilding.com Platinum Series<br />AMINO RECOVERY</a></strong><br /></span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/grenade-thermo-detonator.jpg" alt="Grenade Thermo Detonator" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/grenade/thermo-detonator.html">Grenade Thermo Detonator</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-combat-powder.jpg" alt="MusclePharm Combat Powder" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/combat.html">MusclePharm Combat Powder</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-assault.jpg" alt="MusclePharm Assault" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/assault.html">MusclePharm Assault</a></strong><br /></span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/grenade-thermo-detonator.jpg" alt="Grenade Thermo Detonator" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/grenade/thermo-detonator.html">Grenade Thermo Detonator</a></strong><br /></span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bodybuildingcom-foundation-series-multivitamin.jpg" alt="Bodybuilding.com Foundation Series Multivitamin" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-supplements/multivitamin.html">Bodybuilding.com Foundation Series Multivitamin</a></strong><br /></span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/pills-4.jpg" alt="Digestive Enzymes" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/enzymes.html">Digestive Enzymes</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bodybuildingcom-platinum-series-amino-recovery.jpg" alt="Bodybuilding.com Platinum Series AMINO RECOVERY" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-platinum-series/amino-recovery.html">Bodybuilding.com Platinum Series<br />AMINO RECOVERY</a></strong><br /></span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/cellucor-cor-performance-whey.jpg" alt="Cellucor COR Performance Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html">Cellucor COR-Performance Whey</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-combat-powder.jpg" alt="MusclePharm Combat Powder" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/combat.html">MusclePharm Combat Powder</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bodybuildingcom-foundation-series-multivitamin.jpg" alt="Bodybuilding.com Foundation Series Multivitamin" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-supplements/multivitamin.html">Bodybuilding.com Foundation Series Multivitamin</a></strong><br /></span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/now-coq10.jpg" alt="NOW CoQ10" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/coq10.html">NOW CoQ10</a></strong><br /></span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-2.jpg"><img class="float-right c20" src="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-2sm.jpg" width="285" height="227" border="0"/></a><p>"Bodybuilding taught me organization, patience, self-esteem, and confidence."</p><h3 class="article-title">How did your passion for bodybuilding emerge?</h3><p>I love building a better me every day, but bodybuilding isn't only about the body. It's about health, wellness, and building a strong mind. Bodybuilding taught me organization, patience, self-esteem, and confidence. I also love lifting, which makes it much easier. I enjoy reading about nutrition, supplementation, and training programs.</p><h3 class="article-title">What or who motivated you to be a bodybuilder?</h3><p>I always looked up to professional athletes and pro bodybuilders like <a href="http://contest.bodybuilding.com/bio/921/" target="_blank">Arnold</a> and <a href="http://contest.bodybuilding.com/bio/110/" target="_blank">Phil Heath</a>. I've never read a book faster than <em><a href="http://www.amazon.com/exec/obidos/ASIN/0684857219/bodybuildingco05" rel="nofollow" target="_blank">The Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding</a></em>.</p><h3 class="article-title">Where did you go for inspiration?</h3><p>I like watching videos for inspiration. Jay Cutler DVDs are my favorite because he unveils his lifestyle along with his training. You can find lots of inspiration and transformations on <a href="http://bodyspace.bodybuilding.com/">BodySpace</a> to get pumped up!</p><h4>Boás Oliveira <br /><span class="exercise-note">Watch The Video - 4:09</span></h4><iframe width="560" height="315" src="//www.youtube.com/embed/SU8cnR9M7Qc" frameborder="0" allowfullscreen=""></iframe><h3 class="article-title">What are your future bodybuilding plans?</h3><p>I have a dream to move to the United States and compete in the NPC. I don't know how or if that will happen, but I'd love to compete with the best and earn a pro card.</p><a href="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-3.jpg"><img class="float-left c22" src="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-3sm.jpg" width="250" height="375" border="0"/></a><h3 class="article-title">What is the most important bodybuilding tip?</h3><p>Be consistent and commit to your goals. Always work hard and be hungry for information. Never stop learning!</p><h3 class="article-title">Who is your favorite bodybuilder?</h3><p>I'm a big fan of <a href="http://contest.bodybuilding.com/bio/357/" target="_blank">Jay Cutler</a>. He's been on top of the game for more than 10 years and accomplished what every athlete dreams of.</p><h3 class="article-title">How did bodybuilding.com help you reach your goals?</h3><p>When I first found Bodybuilding.com, I was a skinny boy in high school with a hungry desire to build muscle. Bodybuilding.com was fundamental in my early days. I found everything I was looking for and was educated with many amazing <a href="http://www.bodybuilding.com/fun/bbinfo.htm">articles</a> and <a href="http://www.bodybuilding.com/fun/bbmainmind/transformations.html">inspiring transformations</a>.</p><h3 class="article-title">Boás's Top 5 Gym Tracks</h3><img src="http://www.bodybuilding.com/fun/images/2014/boas-henrique-oliveria-amateur-music.jpg" width="560" height="132" border="0" class="c23"/><ol class="dpg-list"><li>"Parallels" by As I Lay Dying</li>
<li>"Becoming" by Pantera</li>
<li>"This Dying Soul" by Dream Theater</li>
<li>"When Darkness Falls" by Killswitch Engage</li>
<li>"Boneyards" by Parkway Drive</li>
</ol><h5>Contest History</h5><ul class="dpg-list"><li>IFBB Sul Brasileiro 2013 - Men's Physique 5-foot-10</li>
</ul><br class="c24"/><h3 class="article-title">Recommended For You</h3><div class="c18" webReader="4.40420560748"><a href="http://www.bodybuilding.com/fun/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal.html"><img src="http://www.bodybuilding.com/fun/images/2014/paulo-fernandes-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="5.42056074766"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal.html">Amateur Bodybuilder Of The Week: Paulo Reps Bodybuilding In Portugal!</a></h4><p style="display: inline;" class="webReader-styled">
The gym became more than a hobby when Paulo unlocked the door to serious gains. Get the secret formula that he used to get shredded in Portugal!</p></div></div><div class="c18" webReader="4.66367713004"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week-tyler-is-a-bodybuilding-beast.html"><img src="http://www.bodybuilding.com/fun/images/2014/tyler-slaughter-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="5.7399103139"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week-tyler-is-a-bodybuilding-beast.html">Amateur Bodybuilder Of The Week: Tyler Is A Bodybuilding Beast!</a></h4><p style="display: inline;" class="webReader-styled">
Tyler saw a photo of Ronnie Coleman and became fixated with bodybuilding. See how this titan built muscle with authority and set the stage for his pro arrival!</p></div></div><div class="c18" webReader="4.92996108949"><a href="http://www.bodybuilding.com/fun/amateur-of-the-week-build-mass-and-stay-at-10-percent-body-fat.html"><img src="http://www.bodybuilding.com/fun/images/2014/brian-laudick-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="6.33852140078"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/amateur-of-the-week-build-mass-and-stay-at-10-percent-body-fat.html">Amateur Bodybuilder Of The Week: Build Mass And Stay At 10 Percent Body Fat!</a></h4><p style="display: inline;" class="webReader-styled">
Brian isn't afraid to face the reality of bodybuilding and embraces the challenge. Get the intense training plan he used to pack slabs of muscle onto his 6-foot-3, 265-pound frame!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="38.4691358025"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.80829015544"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html">Amateur Bodybuilder Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Of course, he/she also...</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html"><img src="images/2013/writer-amateur-bodybuilder-of-the-week-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Amateur Bodybuilder Of The Week: Bo&aacute;s Has Brazilian Brawn!

QHow did your bodybuilding journey begin?

I started lifting at age 16 after playing soccer and basketball when I weighed 118 pounds. I entered a gym at the end of December 2006. It took time to see noticeable results, but it felt awesome to see myself grow.

I gained 22 pounds during my first year of lifting, even though my diet wasn’t on point. I hit a plateau soon after and didn’t make progress, but I was still hungry for improvements. I committed to do my best, started searching for as much information as possible, and found Bodybuilding.com, which supplied training programs, diets, supplementation, and motivation.

Unfortunately, in October 2009, I had to postpone my bodybuilding journey after a terrible car accident that caused serious head trauma and several skull fractures. I went through surgery to put metal plates in my head. During that time, I was in law school, worked part-time, and had to stop all activities for four months.

After recovering from surgery, I lost most of my gains, gained body fat, and started over again with more knowledge and motivation than ever. I was in a good shape much earlier than I expected, and continued pursuing my best everyday.

Cool Fact

Boás has played electric guitar at his local church for 10 years!

In June 2011, I received a BodySpace message from Bodybuilding.com asking me to assist them in expanding their presence in Brazil by using my pictures and personal story. I can’t express how amazing it felt. I had the opportunity to do a photo shoot with them and was featured in magazine and site ads representing Bodybuilding.com.

During the past two years as part of Team Bodybuilding.com, I’ve been motivated to become my best self and motivate others to achieve their goals and change their lifestyle.

I wanted to get on stage for a long time, but made excuses about my tight schedule with work and school. I realized it would never be easy to compete and decided it was time for me to get on stage.

What workout regimen delivered the best results?

I do 20 minutes of morning cardio every day and increased it to 40 minutes pre-competition.

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

What supplements gave you the greatest gains?

“Bodybuilding taught me organization, patience, self-esteem, and confidence.”

How did your passion for bodybuilding emerge?

I love building a better me every day, but bodybuilding isn’t only about the body. It’s about health, wellness, and building a strong mind. Bodybuilding taught me organization, patience, self-esteem, and confidence. I also love lifting, which makes it much easier. I enjoy reading about nutrition, supplementation, and training programs.

What or who motivated you to be a bodybuilder?

I always looked up to professional athletes and pro bodybuilders like Arnold and Phil Heath. I’ve never read a book faster than The Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.

Where did you go for inspiration?

I like watching videos for inspiration. Jay Cutler DVDs are my favorite because he unveils his lifestyle along with his training. You can find lots of inspiration and transformations on BodySpace to get pumped up!

Boás Oliveira
Watch The Video – 4:09

What are your future bodybuilding plans?

I have a dream to move to the United States and compete in the NPC. I don’t know how or if that will happen, but I’d love to compete with the best and earn a pro card.

What is the most important bodybuilding tip?

Be consistent and commit to your goals. Always work hard and be hungry for information. Never stop learning!

Who is your favorite bodybuilder?

I’m a big fan of Jay Cutler. He’s been on top of the game for more than 10 years and accomplished what every athlete dreams of.

How did bodybuilding.com help you reach your goals?

When I first found Bodybuilding.com, I was a skinny boy in high school with a hungry desire to build muscle. Bodybuilding.com was fundamental in my early days. I found everything I was looking for and was educated with many amazing articles and inspiring transformations.

Boás’s Top 5 Gym Tracks

  1. “Parallels” by As I Lay Dying
  2. “Becoming” by Pantera
  3. “This Dying Soul” by Dream Theater
  4. “When Darkness Falls” by Killswitch Engage
  5. “Boneyards” by Parkway Drive
Contest History
  • IFBB Sul Brasileiro 2013 – Men’s Physique 5-foot-10


Recommended For You

Amateur Bodybuilder Of The Week: Paulo Reps Bodybuilding In Portugal!

The gym became more than a hobby when Paulo unlocked the door to serious gains. Get the secret formula that he used to get shredded in Portugal!

Amateur Bodybuilder Of The Week: Tyler Is A Bodybuilding Beast!

Tyler saw a photo of Ronnie Coleman and became fixated with bodybuilding. See how this titan built muscle with authority and set the stage for his pro arrival!

Amateur Bodybuilder Of The Week: Build Mass And Stay At 10 Percent Body Fat!

Brian isn’t afraid to face the reality of bodybuilding and embraces the challenge. Get the intense training plan he used to pack slabs of muscle onto his 6-foot-3, 265-pound frame!

About The Author

Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Of course, he/she also…

View original post here: 

Amateur Bodybuilder Of The Week: Bo&aacute;s Has Brazilian Brawn!

Posted in Bodybuilding, Diets, Exercises, Nutrition, UncategorizedComments Off on Amateur Bodybuilder Of The Week: Bo&aacute;s Has Brazilian Brawn!

<div id="DPG" webReader="26.7032546267"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-53.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-55.html">Next</a></h5><p>"Do another set!" I heard the familiar voice of Arnold roar across the gym," recalls Dick Tyler in "West Coast Bodybuilding Scene: The Golden Era."</p><p>"For a moment, I thought he was urging Dave [Katz] on. Instead it was aimed at Don Peters on the preacher bench. Don was standing in a pool of sweat. I could see his muscles twitch involuntarily. 'You want to kill me or something?' he asked.</p><p>"'If that's what it takes for you to win Mr. America this year, yes.' He couldn't have made it much plainer than that.</p><p>"'OK, but I have to rest first.'</p><p>"'No,' said Arnold as he turned back to the calf machine for another set ,'you wait too long.'</p><p>"Don shook his head in disbelief and went back to another set of curls."</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day54_graphics-1.jpg" width="560" height="315" border="0" class="c8"/><p>When Arnold spoke, everyone listened. He started out as just another new guy, and ended up the voice in the back of the mind of every lifter who trained alongside him. Hear his voice in today's workout.</p><div id="meal-plan-table"><ul><li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('standing-barbell-press-behind-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/381/Male/t/381_1.jpg" alt="Standing Barbell Press Behind Neck" width="53" height="53"/></a> <a href="javascript:pop('standing-barbell-press-behind-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/381/Male/t/381_2.jpg" alt="Standing Barbell Press Behind Neck" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-barbell-press-behind-neck')">Standing Barbell Press Behind Neck</a></strong><br />10 sets of 4 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Press</a></strong><br />5 sets of 8 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Lateral Raises</a></strong><br />5 sets of 8 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Male/t/368_1.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a> <a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Male/t/368_2.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-dumbbell-upright-row')">Dumbbell Upright Rows</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('seated-bent-over-rear-delt-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/377/Male/t/377_1.jpg" alt="Seated Bent-Over Rear Delt Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-bent-over-rear-delt-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/377/Male/t/377_2.jpg" alt="Seated Bent-Over Rear Delt Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-bent-over-rear-delt-raise')">Bent-Over Rear Delt Flyes</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curl" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curls</a></strong><br />5 sets of 8 reps then 3 sets of 5 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_1.jpg" alt="Concentration Curls" width="53" height="53"/></a> <a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_2.jpg" alt="Concentration Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('concentration-curls')">Concentration Curls</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/201/Male/t/201_1.jpg" alt="Seated Dumbbell Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/201/Male/t/201_2.jpg" alt="Seated Dumbbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-curl')">Seated Dumbbell Curls</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Bench Press</a></strong><br />8 sets of 8 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdowns</a></strong><br />5 sets of 15 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('body-tricep-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1291/Male/t/1291_1.jpg" alt="Body Tricep Press" width="53" height="53"/></a> <a href="javascript:pop('body-tricep-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1291/Male/t/1291_2.jpg" alt="Body Tricep Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('body-tricep-press')">Bodyweight Skullcrushers</a></strong><br />5 sets of 15 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_1.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_2.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')">Wrist Curls</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_1.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_2.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')">Reverse Wrist Curls</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/217/Male/t/217_1.jpg" alt="Sit-Up" width="53" height="53"/></a> <a href="javascript:pop('sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/217/Male/t/217_2.jpg" alt="Sit-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('sit-up')">Decline Sit-Ups</a> (shown regular)</strong><br />5 sets of 25 reps</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c10"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-53.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-55.html">Next</a></h5><br class="c11"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 54

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“Do another set!” I heard the familiar voice of Arnold roar across the gym,” recalls Dick Tyler in “West Coast Bodybuilding Scene: The Golden Era.”

“For a moment, I thought he was urging Dave [Katz] on. Instead it was aimed at Don Peters on the preacher bench. Don was standing in a pool of sweat. I could see his muscles twitch involuntarily. ‘You want to kill me or something?’ he asked.

“‘If that’s what it takes for you to win Mr. America this year, yes.’ He couldn’t have made it much plainer than that.

“‘OK, but I have to rest first.’

“‘No,’ said Arnold as he turned back to the calf machine for another set ,’you wait too long.’

“Don shook his head in disbelief and went back to another set of curls.”

When Arnold spoke, everyone listened. He started out as just another new guy, and ended up the voice in the back of the mind of every lifter who trained alongside him. Hear his voice in today’s workout.

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Arnold Schwarzenegger Blueprint Trainer Day 53

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Over the last eight weeks, you’ve done 15 chest and back workouts, and taken only 7 rest days. No matter if you’ve been splitting them into two-a-days or taking your medicine all at once, by now, you have a very good idea of the level of intensity that Arnold utilized just to keep moving forward. He waged a constant battle between perceived exhaustion and actual physical exhaustion, and he knew every trick in the book to defeat the former. It can seem like a religious experience in the heat of the moment, but Arnold knew how to keep emotions from getting as heavy as the weights. Here’s how he responded in an interview with the men’s magazine “Oui” in 1977, when asked if Gold’s Gym was like working out “in a temple:”

“Yes and no. There’s often a point where you say, ‘It’s getting too intense here.’ Your partner might be a little scared of the next set because you’ve been pushing him too hard, so you’ll crack a joke and go over to somebody else and bullshit a little. Then you talk him into it. The best example I can think of was one day when Franco Columbu walked into the gym, went down into a squat with 500 pounds on his shoulders and couldn’t come back up. Someone had to lift the weight off. I reminded Franco that four people from New York were watching the great Franco Columbu, the world’s strongest bodybuilder, crashing down under a mere 500 pounds.

‘Franco,’ I told him, ‘this is very embarrassing. There are a lot of people here watching and they think that the muscle magazines are all bullshitting.’

“He looked around and started breathing heavily, so I pushed it further. I bet him $20 in front of everybody that he couldn’t do another repetition and then offered an additional $50 if he could go on and do eight reps. ‘Bullshit!’ he screamed. ‘I did it a few weeks ago and I can do it again.’ Out of the door he went, took a few deep breaths and came back to do 10 repetitions with the same weight-not 8 but 10.

“Do you think his body changed? No; his body was the same, his power was the same, but he was motivated. He ripped the weight out and just started going up and down as if there were no end, as if he were going to do 50 repetitions.”

Harness the intensity and make today’s workout count.

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Facebook And Fitness: Maria Kang Interview

One evening in September 2012, Maria Kang, a 32-year-old wife and mother in Sacramento, published a loaded Facebook post. It read, “What’s your excuse?” a message made knife-sharp by its juxtaposition with a grinning, super-fit mom and her three toddler boys—a handful for anyone. The response was overwhelming; overnight, her Facebook page blew up with thousands of likes and plenty of vehement criticism. Kang found herself the subject of wide discussion as “the Facebook fit mom.”

“I was in shock,” she says of the initial outpouring, good and bad. Kang believes her Facebook post became a Rorschach test of sorts. Some folks embraced her as an inspiring role model; others saw her as a poster child for social media “fitspiration” taken to an obnoxious extreme.

Fast-forward to the first anniversary of the post, and Kang reposted the image along with what she called a “non-apology” lobbed at the haters who had dogged her over the preceding year. “What you interpret is not my fault,” she wrote. “It’s yours. The first step in owning your life, your body, and your destiny is to own the thoughts that come out of your own head. I didn’t create them. You created them.”

This post, once again, went viral, skyrocketing her Facebook audience from 78,000 to 288,000. She began frequenting national media platforms, including CNN, Yahoo!, Nightline, and Time. She was interviewed on morning shows in Australia, Britain, Germany, Brazil, and the Philippines. The fit mom became a global fitness phenomenon.

The exercise provocateur recently chatted about her newfound celebrity and her longstanding fit-mom movement with Bodybuilding.com, the site where she got her start as a fitness writer in 2004.

Q Do you remember when and how you got the idea for that first Facebook post?

It came from that popular catchphrase “no excuses,” which you see a lot in the fitness world—especially when people like paraplegics and the elderly overcome incredible odds to be in great shape. I thought, Wow, I’ve had three kids in three years—born in 2009, 2010 and 2011—and I’m in pretty good shape.

When I posted that photo my son was 8 months old; it’s not like I was posting it eight days after giving birth. I gained my pregnancy weight, and I took the same amount of time to get the pregnancy weight off. So I felt like it was a realistic portrayal.

Originally, I took the photo to update my Facebook page. I’ve been a writer and a fitness person for a number of years, but I’ve never been a paid fitness model; I just have an abiding passion for fitness. I hadn’t taken any professional pictures of myself for 10 years, because I had gone through a lot of stages in my body. I gained 30 pounds before I was even pregnant with my first child, because I had an eating disorder. So I wanted to use this image to update my profile picture.

Some people might think you have social media consultants recommending what will go viral, but it sounds to me like this just sprang unfiltered from the mind of Maria Kang.

Whenever I post a picture, I never think it is going to go viral, first off. I think there are a lot of misconceptions about me. I don’t have a team of people, I don’t have an agent, I don’t have a PR agency—I don’t have anyone. This is just an example of following your passion and your gut and living and breathing fitness. It comes from a good place.

What triggered that second, bigger wave of popularity—or notoriety, depending on your perspective?

I was approaching the anniversary of the photo first being posted, and I started getting a lot of hate mail again. I seldom respond to people who say negative or hateful things, but one particular email read: “You should be ashamed of yourself. You’re a bad example to women. You are a poor representation of a woman and a bad mother.” I thought: This is ridiculous. I’m tired of people using me as a scapegoat, and frankly, I’m a little bit pissed off.

It took me all of about five minutes, but that morning I wrote a “non-apology,” which basically said, “Whatever you perceive this picture to be, it’s your fault. If you hate this image, then get used to hating many things in your life because I have no control over that. Let’s focus instead on the bigger issue, which is obesity in America.” That message, coupled with the photo, made it go viral.

Some of the public critiques you’ve received have been strident, which makes me wonder if the private messages have been downright nasty.

There were some who were really quite mean to me, but the majority of people have been supportive. You often hear the loudest voices, and a few boos can drown out a lot of cheers if you let them. I’m showing people the possibilities. I’m trying to be an inspiration, and I have been an inspiration.

Any regrets about being the catalyst for this controversy?

It sounds so cliche, but I believe in living your life without regrets and owning every action you take. It hasn’t been an easy journey, though; let’s say that. This touches something deep within my personal history.

“I believe in living your life without regrets and owning every action you take. It hasn’t been an easy journey, though.”

In my mid-20s I battled an eating disorder. My mother struggled with obesity. She had type-2 diabetes in her 20s, strokes in her 30s, heart attacks in her 40s, and a kidney transplant before turning 50. She’s still alive, but she didn’t make it to my wedding because she was taken to the emergency room.

She can’t blame her genetics, either. She didn’t work out, still doesn’t work out, and she doesn’t watch what she eats. I feel strongly that you need to take care of your body, your temple, your vessel—whatever you want to call it—because that’s the only thing you own in this world.

My telling people that there aren’t a lot of excuses; that being overweight is, more often than not, your own doing—that’s what pissed a lot of people off. I’m trying to empower the overweight by letting them know they can change, but it’s really tough for many of them to wake up and take accountability.

Readers may not realize that you actually got your start in fitness writing on Bodybuilding.com.

I was a new fitness manager in San Francisco and so inspired by fitness that I wrote this piece about 10 universal life principles as embodied by fitness. I sent it to Bodybuilding.com because I used to read that website when I was on the exercise bicycle.

That was my favorite website. It’s where I got a lot of information, so I was excited when it was posted. I continued writing for the site.

Your involvement in the intersection of motherhood and fitness well predates the Facebook controversy, right?

Since 2012, I’ve been running a private Facebook group page where thousands of moms connect daily to talk about fitness. I noticed that these women wanted to connect, and they wanted answers, and they wanted to do what I did. Farther back, in 2009, after the birth of my first child, I started a mom group in the park. We worked out together without sacrificing time with our kids.

I took this concept and replicated it. I created an official guide, put it out there, and within two weeks, I had 200 group leaders. Now we have more than 700 leaders in 24 countries ranging from Aruba to Canada to Columbia.

There is a large movement of moms who want to make a difference. They want to be a hero in their community and a healthy role model to their children. To change the obesity crisis in America, we have to start at home. You can’t raise a healthy child if you’re an unhealthy parent, and I think that’s where we are all getting it wrong.

I know this from personal experience. Through my nonprofit, I supported programs in elementary, middle, and high schools that focused on the kid, and they were largely unsuccessful. I grew so discouraged and frustrated. Then I realized that the programs that work are those which incorporate the parent and the child. So that’s what I’m focused on.

What would you say to people who would argue that it’s none of your business whether they are fit, fat, or somewhere in between?

“I’m really trying to guide and inspire and lead.”

I’m the type who will say to somebody, “You are beautiful, but you are unhealthy, and I’m saying this because I care about you.” I’m not afraid to tell people about something I’m passionate about.

And while health is an individual matter, I believe our national healthcare system represents a collective responsibility. We pay for each other’s care, and it’s really important for us to not condemn each other or insult each other, but rather try to lead or guide each other. That’s what I’m trying to do.

Some of your critics contend that you’re shaming the overweight, and that your tone is punishing rather than encouraging. How do you respond?

I’m not insulting, condemning, or shaming anyone. I hate that word, “shame.” Shame and guilt are internal feelings that must be already present in someone’s mind in order for them to sense it. If they react negatively to my image and the word “excuse,” then they must be feeling they aren’t doing something they know they should be doing.

We all know exercise and eating healthy are important, but the vast majority don’t practice it. I’m really trying to guide and inspire and lead. Being healthy is a lot better than being unhealthy, and that’s just the truth.

What do your children and husband think about all of the attention you now receive?

My kids don’t think anything about it, and my husband knows that I’ve been doing local media on health and fitness for years, and that this was my path. So he’s like, “I didn’t know it was going to go that fast,” while I’m thinking, “It took me a long time to get here!” [laughs] I started writing about fitness in 2003, and finally someone is noticing me.

How do you manage healthy meals for yourself and your three boys?

I make regular food that other moms make; it’s just that mine is a healthier version. My kids love my turkey meatballs, sweet potato fries, and they love the spaghetti I make. We make pizza together all the time. They love it. My kids eat a lot of fruit and other whole foods.

“The biggest thing is that I try to control my kids’ palates, so they don’t crave unhealthy, addictive foods.”

The biggest thing is that I try to control my kids’ palates, so they don’t crave unhealthy, addictive foods. I’ve noticed that when they go to a lot of parties [at their friends’ homes], they don’t want to eat my dinners as much; it doesn’t taste as rich as what they’ve just been fed.

You talk a lot about the need to work out. So how do you train?

I train intensely 5-6 days each week, and my workouts haven’t changed much in 10 years. Three or four of those workout days revolve around resistance training. For each body part, I usually do at least three exercises, 3 sets per exercise, 10-15 reps per set, resting 30 seconds between each set. I try not to waste a lot of time because I don’t have a lot of time, so you will often see me supersetting [movements].

I do at least 30 minutes of cardio on all five or six training days. Most of my cardio is high-intensity interval training using running, stair-climbing, or spin class.

I suggest a lot of the same things you guys suggest. A lot of women ask me, “How do I get a really lean midsection?” and “How do I build my backside?” Obviously there’s no such thing as spot training. In order to attain a certain level of leanness, you need to be lean all over. That means you have to weight-train your entire body over the course of the week.

Hit The Gym With The Facebook Fit Mom

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Facebook And Fitness: Maria Kang Interview

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