Tag Archive | "military"

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Body Transformation: Catherine Biery Busted Into A Figure Physique!

Name: Catherine Biery

Why I decided to transform

My weight skyrocketed during my 20s due to lifestyle choices, low self-esteem, and poor relationships. Even though I earned a bachelor’s degree in exercise science, I couldn’t get my weight under control. At one point, I got up to 175 pounds on my 5-foot-3 frame.

I started dating my husband in my early 30s, regained some of my lost self-esteem, and became more serious about exercise and nutrition. I became a cardio queen and steered clear of the weight room. I ran on the treadmill for hours and wondered why I didn’t lose weight. My husband later introduced me to weightlifting and I loved it. I developed a passion for strength training, slowly lost weight and eventually hit 135 pounds, which felt amazing. Rather than focusing on being skinny, I wanted to be strong.

I became pregnant at age 33 and gained weight again, but weighed less than I did in my 20s. I lost all of my pregnancy weight with continued training. I also paid attention to portion sizes by measuring food in a food journal. I was mostly fit again but wanted to take it to the next level.

Before

After

AGE 37 / HEIGHT 5’3″ / BODY FAT 25%

AGE 37 / HEIGHT 5’3″ / BODY FAT 10%

Post To Fitboard

My ultimate goal was to compete in a figure. I learned about figure competitions years before, but always assumed I wouldn’t make it to that level. The physical and mental strength required to accomplish my goal seemed inspiring and appealing.

Before my daughter turned 3 years old, something clicked. I realized I could accomplish my goal if I set my mind to do it. I wanted to set a good example for my daughter who could watch me follow through with something important. A fire was ignited inside me at age 37. I was ready to see what I was made of, so I cleaned up my diet, increased my training, and watched myself transform.

On November 16, 2013, with support from my family and friends, I competed in my first figure competition. My confidence and inner strength are through the roof. I feel better mentally and physically now than at any time in my life. I’m excited to see what the future has in store for me and am excited to compete again.

How I accomplished my goals

Accomplishing my goals felt like a rollercoaster ride with many ups and downs. When I made the commitment to compete, I was determined to follow through. I wasn’t going to let myself down.

 

“Rather than focusing on being skinny, I wanted to be strong.”

I vocalized my goal to my friends and family who became my support team. Having their support motivated me when times got tough. It would’ve been easy to quit if I hadn’t let those I care about join my journey. The month before my contest was tough physically and mentally. I reached out to my support team on tough days and asked them to send me their favorite motivational quotes, stories, and experiences, which helped a lot.

On tough days, I’d look to individuals I admire. I visited Erin Stern’s Facebook page often and read transformation stories on Bodybuilding.com. I also read fitness magazines for new workout tips and clean-eating ideas. Most of all, I thought about who I wanted to be for myself and my daughter. I want her to know that it’s important to chase and complete your goals, even when it’s hard and you’re afraid.

I’ve been told countless times by friends, family, and random strangers at the gym that I inspire them. If I told my 20-year-old self that one day people would say that I inspire them, I would’ve never believed it. It’s those moments that keep me motivated to push toward my future goals.

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!

Diet plan that guided my transformation

I drink at least one gallon of water per day and increase that to two gallons per day three weeks before competition. This is my maintenance diet that keeps me running like a well-fueled machine.

  • Salad
  • Spring Greens Spring Greens2 cups
  • Mixed Veggies Mixed Veggies1 serving
  • Light Asian Sesame Dressing Light Asian Sesame Dressing2 tbsp
  • chicken Chicken5 oz
  • cottage cheese Cottage Cheese1/2 cup
  • Unsweetened Almond Milk Unsweetened Almond Milk1 cup

Training regimen that kept me on track

I strength train six days per week and work each muscle group twice per week. I also do 3-4 hours of cardio per week on the stairmaster.

What aspect challenged me the most

The most challenging part of my transformation was three weeks out from my contest date. I increased my cardio from four to seven days per week and depleted additional calories from my diet.

The combination left me with low energy and an energetic 3-year-old to keep up with. Knowing it was temporary kept me going. I leaned on my husband and support team for motivation and visualized myself on stage completing my goal.

“Don’t obsess about the number on the scale!”

My future fitness plans

I learned a lot from my first figure competition. I met many wonderful people and had fun. I’m excited to get back on stage and do it again. I have specific improvements that I want to make for my next show and will give myself a few months before I step on stage again.

Even though I have a bachelor’s degree in exercise science, I was too embarrassed to pursue my dreams and help others meet their fitness goals because I hadn’t completed mine. I now have the confidence to pursue it and plan to become a certified personal trainer when my daughter is in preschool.

Suggestions for aspiring transformers

  • Believe in yourself and make long-term changes.
  • Surround yourself with positive people to lean on when you need help.
  • Seek inspiration from others who have been there to ignite your inner fire.
  • Take progress photos.
  • Keep a food log and measure your food.
  • Don’t obsess about the number on the scale!
  • Reach for the stars!

How Bodybuilding.com helped me reach my goals

My husband and I use Bodybuilding.com for our supplementation needs because it has the best prices and fastest shipping. Bodybuilding.com keeps us happily stocked with supplements and motivates us with articles and transformation stories.

Catherine’s Top 5 Gym Tracks

  1. “Shut It Down” by Pitbull (Feat. Akon)
  2. “Shake It” by Metro Station
  3. “Remember The Name” by Fort Minor (Feat. Styles Of Beyond)
  4. “Berzerk” by Eminem
  5. “Hella Good” by No Doubt

 

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Body Transformation: Jen Wade Turned Body Fat Into Hard Muscle!

Jen was fooled by misleading food packaging and steadily added weight for several years. At age 31, she made a stand, lost 11 percent body fat, and competed. You can too!

Body Transformation: Melody Decena Wyatt Went From Baby Body To Hard Body!

Melody discovered the effectiveness of heavy lifting after giving birth to her daughter. See how she torched her baby fat and dominated her first competition in a ripped body!

 

About The Author

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

See original article here:

Body Transformation: Catherine Biery Busted Into A Figure Physique!

Posted in Bodybuilding, Exercises, NutritionComments Off on Body Transformation: Catherine Biery Busted Into A Figure Physique!

Apply Here To Be A Transformation Of The Week!

Body Transformation: Jordan Brown Beat Fat With Brawn!

Why I decided to transform

I struggled with weight problems throughout my life but acted like it didn’t bother me. People made crude remarks regarding my size and I blew them off. I walked around thinking that I looked good and nothing needed to change.

After nearly reaching 300 pounds, I decided to change for the better because I couldn’t stand the sight in the mirror. I realized that it wasn’t okay to be overweight and it was taking a toll on my body. It was the best decision I have ever made and I’ve never felt better.

This isn’t the first time I tried to lose weight, but it’s the only time I stuck with it. Living with a mindset that it’s okay to be overweight is something I cannot understand now. The change allowed me to live a more comfortable life. In the gym, I’m able to work harder and longer. It’s easier to talk with girls and develop relationships. I make better choices when I go out to eat and am able to help others with fitness goals.

My life is much easier now that I’m in better shape. Through my transformation, I built lifelong skills and relationships. I changed my body and mindset toward life. I want to live healthy no matter what.

Before

After

AGE 21 / HEIGHT 6’4″ / BODY FAT 30%

AGE 22 / HEIGHT 6’4″ / BODY FAT 13%

Post To Fitboard

How I accomplished my goals

It took everything I had to not quit. I used to think I was active and athletic but wasn’t. To make such drastic changes in a year, it took willpower to overcome cravings and the desire to quit. Reverting back to the old me would’ve been easy, but I decided to take the road less traveled and put my nose in the dirt.

The days I thought most about quitting were loaded with cardio. It would’ve been easy to step off the treadmill and walk out of the gym, but I kept reminding myself that it would be worth it. I got inspiration from compliments and others who made progress around me.

Nothing feels better than having a random person in the gym come up and say they notice the hard work you put in. It helps to see others in the transformation process and know that it’s possible.

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

  • Green Vegetables Green Vegetables

    2-3 cups

  • salmon Salmon

    6-8 oz

Training regimen that kept me on track

I started my transformation on the The Bizzy Diet 21-Day Fitness Plan. After that, I started a 4-day on 1-day off workout schedule. I do abdominal workouts every other day and start every workout with stretching and 20-30 minutes on the treadmill or stairmaster.

What aspect challenged me the most

The biggest challenge was to stick with my transformation and avoid quitting. It was hard, but I didn’t fall to temptations. I didn’t cheat once on the Bizzy Diet or miss a workout.

Another challenging aspect was my lack of patience. I expected to see results quickly but kept telling myself to wait for the results, which eventually came.

“No matter where your starting point is, it can be done with the right mindset.”

My future fitness plans

Now that I’m at a comfortable weight, I plan to bulk up and maintain my healthy lifestyle and never going back to the old me. I plan to live as healthy as possible.

Suggestions for aspiring transformers

Don’t quit. It will be worth it in the end. No matter where your starting point is, it can be done with the right mindset. I’ve been there before, but when you decide that it’s for real, the opportunities and outcomes are endless.

How Bodybuilding.com helped me reach my goals

My transformation wouldn’t have been possible without Bodybuilding.com. When I first started, I had no idea what supplements were or how to work out. Thanks MusclePharm and Cory Gregory for teaming with Bodybuilding.com to create the Bizzy Diet.

I also want to thank Lifting Luke at Bodybuilding.com for helping me when I had questions about supplements.

Jordan’s Top 5 Gym Tracks

  1. “Till I Collapse” by Eminem
  2. “Sail” by Awolnation
  3. “All Me” by Drake (Feat. 2 Chainz & Big Sean)
  4. “Don’t You Worry Child” by Swedish House Mafia (Feat. John Martin)
  5. “305 To My City” by Drake (Feat. Detail)

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About The Author

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

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Body Transformation: Jordan Brown Beat Fat With Brawn!

Posted in Bodybuilding, Diets, Exercises, NutritionComments Off on Body Transformation: Jordan Brown Beat Fat With Brawn!

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Evolution Of Flex, Episode 1: Arnold Classic Preparations And Back Workout

In 2013, Flex Lewis cemented his place in bodybuilding history. He won his second Mr. Olympia 212 title and became a household name in the industry. He also signed with BSN to help take his career, and his body, to the next level.

In this new video—shot 18 days before the 2014 Arnold Classic 212—Neil Hill and Flex discuss their training partnership and how Flex’s shift to BSN has affected his career.

Hill has been working with the inaugural Arnold Classic 212 Champion for more than 11 years. These guys know each other so well that their relationship has matured beyond the typical coach and trainee setup.

Flex Lewis
Watch The Video – 04:15

Evolution

Leading up to the Arnold Classic 212, Flex Lewis hit a crossroads: “I was faced with a situation where I was asked: Do I evolve as a bodybuilder and take it to the next level, or do I remain where I am?” he says. Flex obviously decided to continue his evolution, as witnessed by his stunning physique and win at the Arnold.

If you want to partake in Flex’s evolution yourself, just try one of the brutal Y3T workouts Neil Hill used to build and carve Flex’s back during the duo’s Arnold prep. This workout stems from week two of Y3T, so the reps are relatively high and the rest is limited.

Push yourself through the entire training session and build the back of a champion.

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Evolution Of Flex, Episode 1: Arnold Classic Preparations And Back Workout

Posted in Bodybuilding, Exercises, NutritionComments Off on Evolution Of Flex, Episode 1: Arnold Classic Preparations And Back Workout

<div id="DPG" webReader="113.826086957"><div class="side-bar" webReader="-12.1764705882"><div class="c9"><img src="http://www.bodybuilding.com/fun/images/2013/obi-vital-stat-box.jpg"/></div><h3 class="article-title c10">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/obadike1/" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c11"/></a><a href="http://www.facebook.com/pages/OBI-OBADIKE/102272353153559" title="Facebook" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="https://twitter.com/Obi_Obadike" title="Twitter" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="20" height="20" border="0" class="c12"/></a><p><strong>Name:</strong> Obi Obadike<br /><strong>Website:</strong> <a href="http://www.obiobadike.com/">www.obiobadike.com</a><br /><strong>Email:</strong> <span class="c13"><a href="obifitness@verizon.net">obifitness@verizon.net</a></span></p></div><p>
<h3 class="article-title">QObi, my arms look great, but I have ski-slope shoulders. What do you recommend?</h3>
</p><p>To build a complete physique, the sculpted sort that looks good on a magazine cover, every body part needs to hold its own—without exception.</p><p>That means giving every body part its due in the gym, even if it's not a "glamour" body part like chest, biceps, or abs.</p><p>When I train, my objective is to work each body part a minimum of once each week and a maximum of twice each week. That same rule applies to shoulders. I always pair shoulders with a back-smashing session.</p><p>To grow big, strong shoulders, hit them with a minimum of three exercises each training session. Note the word "minimum." If you're strong enough, feel free to increase this to 4-5 exercises on shoulder day.</p><p>I make sure I warm up my shoulders by stretching my arms out. It's essential to prevent injury. I start with small circles going forward for at least 30 seconds and then I reverse and go backward for 30 seconds. Then I do the same thing, only making the circles bigger.</p><p>Here's a breakdown of two shoulder routines. I chose these exercises because collectively they work each head of the deltoid. When I mention Monday and Friday—well, that's up to you. Just don't train shoulders on consecutive days.</p><p>Follow this shoulder routine and they'll grow. Trust me.</p><h3 class="article-title">Monday</h3><p>
<h4 class="article-title c14">1 Dumbbell Front Raise</h4>
</p><p>This isolation exercise primarily works your anterior (front) deltoid.</p><p>Stand with your feet shoulder width apart. Hold a dumbbell in each hand and rest your arms at your sides. Using an overhand grip, slowly raise your arms in front of you and bring the dumbbell to eye level.</p><img src="images/2014/ask-the-ripped-dude-shoulders-graphic-1d.jpg" width="560" height="375" border="0" class="c15"/><h6 class="altH6 c16">Dumbbell Front Raises</h6><p>Then, slowly lower the weight back down to your sides. Find yourself swinging? It's likely that the weight you're using is too heavy. <strong>Remember:</strong> Speed isn't the key here. It's all about slow, isolated exercises.</p><ul><li>1 set warm-up of 20 reps using very light weight</li>
<li>3 sets of 12-15 reps</li>
</ul><p>
<h4 class="article-title c14">2 Dumbbell Overhead Press</h4>
</p><p>This shoulder exercise works your anterior deltoid while indirectly targeting your triceps and upper back.</p><p>Sit on a bench with a dumbbell in each hand, and make sure your feet are shoulder width apart and flat on the ground. Bring your arms to shoulder level and bend at the elbows. From there, simultaneously push the dumbbells overhead and extend until they touch for a complete repetition. Lower the dumbbells back down to chest level and repeat.</p><ul><li>1 set warm-up of 20 reps using very light weight</li>
<li>3 sets of 12-15 reps</li>
</ul><p>
<h4 class="article-title c14">3 Barbell Upright Row</h4>
</p><p>This compound exercise works the deltoids and trapezius muscles while indirectly targeting the triceps.</p><p>Stand with your feet shoulder with apart and your knees slightly bent. Hold the barbell in front of you, resting it against your thighs. Pull the barbell up until it reaches the level of your clavicle.</p><img src="images/2014/ask-the-ripped-dude-shoulders-graphic-2.jpg" width="560" height="380" border="0" class="c15"/><h6 class="altH6 c16">Barbell Upright Row</h6><p>At this point, your elbows should be fully pointed outward. Be sure not to swing or bounce the bar or rise to your tippy toes. Keep a steady breath, inhaling on the downward position and exhaling as you pull the bar upward.</p><ul><li>1 set warm-up of 20 reps using very light weight</li>
<li>3 sets of 12-15 reps</li>
</ul><h3 class="article-title">Friday</h3><p>
<h4 class="article-title c14">1 Dumbbell Shoulder Shrug</h4>
</p><p>This exercise works the upper trapezius muscle, helping you built titan-style traps.</p><p>Hold a dumbbell in each hand using an overhand grip. Stand upright, feet shoulder-width apart. From the starting position, squeeze together your shoulder blades while simultaneously rotating your scapula. Try to bring your shoulders to your ears (or as close as possible) while elevating your scapula.</p><p>Hold that contraction for at least two seconds before lowering your shoulders back down.</p><ul><li>1 set warm-up of 20 reps using very light weight</li>
<li>3 sets of 12-15 reps</li>
</ul><p>
<h4 class="article-title c14">2 Dumbbell Lateral Raise</h4>
</p><p>These raises primarily work the middle head of the deltoid as well as the anterior deltoid and posterior (back) deltoid.</p><img src="images/2014/ask-the-ripped-dude-shoulders-graphic-3.jpg" width="560" height="356" border="0" class="c15"/><h6 class="altH6 c16">Dumbbell Lateral Raises</h6><p>Stand with your feet shoulder with apart, feet firmly planted. Holding a dumbbell in each hand, and keeping a slight bend in each arm, raise your arms to shoulder height.</p><p>Slowly bring your arms down and back to your sides. Repeat.</p><ul><li>1 set warm-up of 20 reps using very light weight</li>
<li>3 sets of 12-15 reps</li>
</ul><p>
<h4 class="article-title c14">3 Military Press</h4>
</p><p>This exercise works the entire shoulders complex, but especially the front deltoids.</p><p>Sit on a bench. With your feet firmly planted and roughly shoulder width apart, grasp the bar with an overhand grip. Extend your arms straight while lifting overhead. Try not to arch your back.</p><p>Lower the bar back down to your clavicle and repeat. Be careful not to hold your breath. Inhale while pulling down and exhale while pushing up.</p><ul><li>1 set warm-up of 20 reps using very light weight</li>
<li>3 sets of 12-15 reps</li>
</ul><p><a href="http://www.obiobadike.com/store/" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/obi-ripped-dude-page-banner.jpg" alt="Transform Your Body" width="560" height="144"/></a></p><br /><br class="c17"/><h3 class="article-title">Recommended For You</h3><div class="c20" webReader="4.53488372093"><a href="http://www.bodybuilding.com/fun/ask-the-ripped-dude-best-way-to-stay-ripped-year-round.html"><img src="images/2014/ask-the-ripped-dude_sm.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="6.04651162791"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/ask-the-ripped-dude-best-way-to-stay-ripped-year-round.html">ASK THE RIPPED DUDE: "WHAT'S THE BEST WAY TO QUIT THE WEIGHT-LOSS/WEIGHT-GAIN CYCLE?"</a></h4><p style="display: inline;" class="webReader-styled">
Staying in shape 365 days per year can be a challenge, but if you can break out of the gain/loss cycle, it's one you can conquer.</p></div></div><div class="c20" webReader="4.2012195122"><a href="http://www.bodybuilding.com/fun/ask-the-ripped-dude-how-can-i-improve-my-vertical-jump.html"><img src="images/2013/ask-the-ripped-dude_sm.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="5.17073170732"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/ask-the-ripped-dude-how-can-i-improve-my-vertical-jump.html">ASK THE RIPPED DUDE: "HOW CAN I IMPROVE MY VERTICAL JUMP?"</a></h4><p style="display: inline;" class="webReader-styled">
Does your vertical jump fall short? Learn how to reach higher and propel forward with these workout tips!</p></div></div><div class="c20" webReader="4.63742690058"><a href="http://www.bodybuilding.com/fun/ask-the-ripped-dude-how-can-i-chisel-my-chest.html"><img src="images/2013/ask-the-ripped-dude_sm.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="5.70760233918"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/ask-the-ripped-dude-how-can-i-chisel-my-chest.html">ASK THE RIPPED DUDE: "HOW CAN I CHISEL MY CHEST?"</a></h4><p style="display: inline;" class="webReader-styled">
Is your chest sunken rather soaring? No worries! Learn the key to building primo pecs with this chest-contouring workout.</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="41.5023041475"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="7.54491017964"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/obi-obadike.html">Obi Obadike</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/obi-obadike.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Known as ''The World Most Ripped Fitness Model,'' he's very passionate about educating people all over the world about health and fitness.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/obi-obadike.html"><img src="images/2013/writer-obi-obadike-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/obi-obadike.html#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Ask The Ripped Dude: How Can I Improve My Shoulders?

QObi, my arms look great, but I have ski-slope shoulders. What do you recommend?

To build a complete physique, the sculpted sort that looks good on a magazine cover, every body part needs to hold its own—without exception.

That means giving every body part its due in the gym, even if it’s not a “glamour” body part like chest, biceps, or abs.

When I train, my objective is to work each body part a minimum of once each week and a maximum of twice each week. That same rule applies to shoulders. I always pair shoulders with a back-smashing session.

To grow big, strong shoulders, hit them with a minimum of three exercises each training session. Note the word “minimum.” If you’re strong enough, feel free to increase this to 4-5 exercises on shoulder day.

I make sure I warm up my shoulders by stretching my arms out. It’s essential to prevent injury. I start with small circles going forward for at least 30 seconds and then I reverse and go backward for 30 seconds. Then I do the same thing, only making the circles bigger.

Here’s a breakdown of two shoulder routines. I chose these exercises because collectively they work each head of the deltoid. When I mention Monday and Friday—well, that’s up to you. Just don’t train shoulders on consecutive days.

Follow this shoulder routine and they’ll grow. Trust me.

Monday

1 Dumbbell Front Raise

This isolation exercise primarily works your anterior (front) deltoid.

Stand with your feet shoulder width apart. Hold a dumbbell in each hand and rest your arms at your sides. Using an overhand grip, slowly raise your arms in front of you and bring the dumbbell to eye level.

Dumbbell Front Raises

Then, slowly lower the weight back down to your sides. Find yourself swinging? It’s likely that the weight you’re using is too heavy. Remember: Speed isn’t the key here. It’s all about slow, isolated exercises.

  • 1 set warm-up of 20 reps using very light weight
  • 3 sets of 12-15 reps

2 Dumbbell Overhead Press

This shoulder exercise works your anterior deltoid while indirectly targeting your triceps and upper back.

Sit on a bench with a dumbbell in each hand, and make sure your feet are shoulder width apart and flat on the ground. Bring your arms to shoulder level and bend at the elbows. From there, simultaneously push the dumbbells overhead and extend until they touch for a complete repetition. Lower the dumbbells back down to chest level and repeat.

  • 1 set warm-up of 20 reps using very light weight
  • 3 sets of 12-15 reps

3 Barbell Upright Row

This compound exercise works the deltoids and trapezius muscles while indirectly targeting the triceps.

Stand with your feet shoulder with apart and your knees slightly bent. Hold the barbell in front of you, resting it against your thighs. Pull the barbell up until it reaches the level of your clavicle.

Barbell Upright Row

At this point, your elbows should be fully pointed outward. Be sure not to swing or bounce the bar or rise to your tippy toes. Keep a steady breath, inhaling on the downward position and exhaling as you pull the bar upward.

  • 1 set warm-up of 20 reps using very light weight
  • 3 sets of 12-15 reps

Friday

1 Dumbbell Shoulder Shrug

This exercise works the upper trapezius muscle, helping you built titan-style traps.

Hold a dumbbell in each hand using an overhand grip. Stand upright, feet shoulder-width apart. From the starting position, squeeze together your shoulder blades while simultaneously rotating your scapula. Try to bring your shoulders to your ears (or as close as possible) while elevating your scapula.

Hold that contraction for at least two seconds before lowering your shoulders back down.

  • 1 set warm-up of 20 reps using very light weight
  • 3 sets of 12-15 reps

2 Dumbbell Lateral Raise

These raises primarily work the middle head of the deltoid as well as the anterior deltoid and posterior (back) deltoid.

Dumbbell Lateral Raises

Stand with your feet shoulder with apart, feet firmly planted. Holding a dumbbell in each hand, and keeping a slight bend in each arm, raise your arms to shoulder height.

Slowly bring your arms down and back to your sides. Repeat.

  • 1 set warm-up of 20 reps using very light weight
  • 3 sets of 12-15 reps

3 Military Press

This exercise works the entire shoulders complex, but especially the front deltoids.

Sit on a bench. With your feet firmly planted and roughly shoulder width apart, grasp the bar with an overhand grip. Extend your arms straight while lifting overhead. Try not to arch your back.

Lower the bar back down to your clavicle and repeat. Be careful not to hold your breath. Inhale while pulling down and exhale while pushing up.

  • 1 set warm-up of 20 reps using very light weight
  • 3 sets of 12-15 reps

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Jogging-Treadmill

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 26

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These supersets were put together for effectiveness and efficiency. Complete all the sets and reps and time your rest periods. If you rest too much, you’ll lose some of the great benefits to your cardiovascular system. If you don’t complete the reps and sets as they’re prescribed, you may not see as much muscle growth as you could. Finish this week with a bang!

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 26

Posted in Bodybuilding, Exercises, NutritionComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 26

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Fitness 360: Samantha Ann Leete, Nutrition Program

Samantha’s nutrition program is simple and effective. It’s also full of food that actually tastes good! Just like she programs her workouts, Samantha programs her nutrition so the macros aren’t always the same. Her meal plan goes hand-in-hand with her goals. Whether she’s trying to lean down for a competition or build some muscle in the off-season, she knows the right combination of food to help her reach her best self. Here’s her plan!

Samantha Ann Leete Fitness 360
Watch The Video – 13:58

Nutrition For Life

Samantha’s nutrition plan consists of clean food that makes her mind and body feel good and complements the huge amount of effort she puts in to her exercise regimen.”They say you can’t out-exercise a bad diet. I think that’s totally true,” she says. “Nutrition transforms how you feel, how you perform in the gym, and how you look.” To Samantha, nutrition is not only vital to her success as a bikini competitor, but also to her general health and well-being.

“I believe in balance,” she says. “I don’t think you need to go to any extremes to reach your goals.” Samantha practices what she preaches. She eats smaller-portioned clean meals every 2-3 hours. She prepares her food for the week so she doesn’t have to worry about how much to eat or when, and has a solid macronutrient profile for fat loss and muscle-building.

“Eating food that you enjoy will help you stick to your nutrition plan you’re on for a long time.”

“Having a healthy relationship with food is important to me,” says Samantha. Sometimes, it’s too easy to have negative associations with food, particularly if that food is considered “bad for you.” Samantha maintains that she never wants to feel bad about the food she eats. “Sharing a delicious meal with a loved one, trying new foods, and liking taste with the emotion of an exciting event are all really positive things about food. I don’t want to miss out on any of those.”

Samantha has two great pieces of advice for anyone wanting to live a healthier life: Enjoy the food you eat and create a nutrition plan based around your goals. Eating food that you enjoy will help you stick to your nutrition plan you’re on for a long time. If you hate every meal that you eat, you won’t be able to eat them for long.

“I believe in making small changes and replacing old habits with new habits that will help you perform and feel better,” says Samantha. “Moderation is key!”

Samantha’s Meal Plan

Nutrition Facts

Calories: 290 Fat: 2.2 g Carbs: 44 g Protein: 24 g

Nutrition Facts

Calories: 210 Fat: 1.9 g Carbs: 19.6 g Protein: 25 g

Nutrition Facts

Calories: 333 Fat: 4.5 g Carbs: 29.2 g Protein: 35.9 g

Nutrition Facts

Calories: 240 Fat: 13.8 g Carbs: 8 g Protein: 22 g

Nutrition Facts

Calories: 393 Fat: 19.4 g Carbs: 24.8 g Protein: 29.8 g

Directions
  1. Mix all ingredients.
  2. Spray coffee mug with non-stick cooking spray.
  3. Pour ingredients into mug and cover with plastic wrap.
  4. Place in microwave 30-60 sec and top with peanut butter.

Nutrition Facts

Calories: 308 Fat: 11.3 g Carbs: 15.6 g Protein: 36.4 g


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Fitness 360: Samantha Ann Leete, Nutrition Program

Posted in Bodybuilding, Diets, Exercises, NutritionComments Off on Fitness 360: Samantha Ann Leete, Nutrition Program

<div id="DPG" webReader="70.041117979"><div class="side-bar" webReader="-13.7313432836"><div class="c15"><img src="images/2014/christina-crocco-transformation-vitalstats.jpg"/></div><p><strong>Name:</strong> Christina Crocco<br /><strong>Email:</strong> <span class="c16"><a href="mailto:c.crocco551@yahoo.com">c.crocco551@yahoo.com</a></span><br /><strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/ccroc7/">ccroc7</a></p></div><h3 class="article-title">Why I Decided to transform</h3><p>My fitness journey reflects my life and where it took me. When I was young, I played soccer year round. When high school came, I was a multi-sport athlete.</p><p>I entered college in 2007 and decided to continue my soccer career, which took up the majority of my free time. Physical activity was one of the largest parts of my life. In 2008, my life took a turn when I transferred schools and quit soccer. This introduced me to the other side of college that included drinking, parties, binge eating, late nights, and self-destructive behavior.</p><p>Change came again in November 2012 for the better. At 5-foot-2, I weighed 160 pounds and saw where my life choices lead me. Without hesitation, I decided to make a change. I had no idea about nutrition. Due to my constant activity in high school, I had no need to understand healthy nutrition.</p><p>With age, inactivity, and my Italian carb-loading roots, the importance of nutrition finally surfaced.</p><div class="body-transformation-before-after" webReader="34"><p>Before </p><p>After </p><p><strong>AGE</strong> 24 / <strong>HEIGHT</strong> 5'2" / <strong>BODY FAT</strong> 29%</p><p><strong>AGE</strong> 24 / <strong>HEIGHT</strong> 5'2" / <strong>BODY FAT</strong> 10%</p></div><a href="http://bodyspace.bodybuilding.com/fitboard/post?url=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Fimages%2F2014%2Fchristina-crocco-transformation-fitboard.jpg" class="fitboardrolloversm" title="Submit"><span class="displace">Post To Fitboard</span></a><h3 class="article-title">How I accomplished my goals</h3><p>It didn't take long to put my words into actions. Learning to maintenance my diet was the first step, so I slowly quit eating fried food and abandoned alcohol. I started at-home workout tapes, which led me to purchase three-pound dumbbells.</p><p>When the changes started to show, I hit my stride and found Bodybuilding.com. I stumbled onto <a href="http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html">Jaime Eason's 12 Week-LiveFit Trainer</a> in February 2013 and my life was changed for good. I linked the workout to my phone, joined a gym, and completed the plan. I awoke something inside me. I saw many great results and my body responded so well to the workouts that I wanted to apply what learned to new endeavors.</p><p>I quickly found a coach who created a workout and nutrition plan for me. Next, we discussed what show and class I should compete in. This was exciting and I didn't know what to expect, but I trusted that my coach would lead me. I followed every instruction my coach gave me and we agreed that I was suitable for figure competitions due to my body type. I chose to compete at the Jason Arntz Muscle Beach show.</p><p>I was hooked after one show and signed up to compete again two weeks later, which qualified me for nationals in Pittsburgh, Pennsylvania at The North Americans in August 2013. I decided to take fitness a step further and am working to become a certified personal trainer so I can inspire and help others.</p><div class="article-ad" webReader="25.0884955752"><a href="http://www.bodybuilding.com/fun/trans.htm"><img src="http://www.bodybuilding.com/fun/images/2013/transformations-of-the-week-smallbox.jpg" alt="Apply Here To Be A Transformation Of The Week!" width="200" height="114"/></a><div class="c20" webReader="6.37168141593"><h4><a href="http://www.bodybuilding.com/fun/trans.htm">Apply Here To Be A Transformation<br />Of The Week!</a></h4><p style="display: inline;" class="webReader-styled">
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!</p></div></div><h3 class="article-title">Supplements that helped me through the journey</h3><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2012/multivitamin_50.jpg" alt="Multivitamin" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/multi.html">Multivitamin</a></strong></span>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2012/labrada-efa-lean-gold_50.jpg" alt="Labrada EFA Lean Gold" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/lab/leangold.html">Labrada EFA Lean Gold</a></strong></span>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="images/2011/glutamine_50.jpg" alt="BCAAs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bcaa.html">BCAAs</a></strong></span>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/myofusion_50.jpg" alt="Gaspari Nutrition MyoFusion" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/gn/myofusion-probiotic-series.html">Gaspari Nutrition MyoFusion</a></strong></span></li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="images/2011/cellucor-c4-extreme_50.jpg" alt="Cellucor C4 Extreme" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/cellucor/c4-extreme.html">Cellucor C4 Extreme</a></strong></span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/dymatize-iso-100_50.jpg" alt="Dymatize ISO-100" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/dymatize/iso-100.html">Dymatize ISO-100</a></strong></span></li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/vitargo_50.jpg" alt="GENR8 Vitargo" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/genr8/vitargo.html">GENR8 Vitargo</a></strong></span></li>
</ul></div><h3 class="article-title">Diet plan that guided my transformation</h3><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-oats.jpg" alt="oats" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oatmeal</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="eggs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong></span>
<p><span class="mpt-content content">3</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/rice_50.jpg" alt="brown rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20036')">Brown Rice</a></strong></span>
<p><span class="mpt-content content">1/4 cup</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-avocado.jpg" alt="avocado" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('idnumber')">Avocado</a></strong></span>
<p><span class="mpt-content content">1/4</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-broccoli.jpg" alt="broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/yams_50.jpg" alt="sweet potato" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11507')">Sweet Potato</a></strong></span>
<p><span class="mpt-content content">1/2 serving</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/flaxseed_50.jpg" alt="Flaxseed Oil" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12220')">Flaxseed Oil</a></strong></span>
<p><span class="mpt-content content">1 tsp</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/lettuce_50.jpg" alt="lettuce" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11251')">Lettuce</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/myofusion_50.jpg" alt="Gaspari Nutrition MyoFusion" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/gn/myofusion-probiotic-series.html">Gaspari Nutrition MyoFusion</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/ricecake_50.jpg" alt="ricecake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('19051')">Rice Cake</a></strong></span>
<p><span class="mpt-content content">1</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="Peanut Butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('16398')">Peanut Butter</a></strong></span>
<p><span class="mpt-content content">1 tbsp</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/myofusion_50.jpg" alt="Gaspari Nutrition MyoFusion" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/gn/myofusion-probiotic-series.html">Gaspari Nutrition MyoFusion</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/vitargo_50.jpg" alt="GENR8 Vitargo" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/genr8/vitargo.html">GENR8 Vitargo</a></strong></span>
<p><span class="mpt-content content">1 1/2 servings</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="eggs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong></span>
<p><span class="mpt-content content">3</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="images/2011/ricecake_50.jpg" alt="ricecake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('19051')">Rice Cake</a></strong></span>
<p><span class="mpt-content content">1</span></p>
</li>
</ul></div><h3 class="article-title">Training regimen that kept me on track</h3><p>I warm up with 10 minutes of cardio before lifting. I do a 10-minute high intensity cardio session with 30-second intervals twice per week. This is my offseason workout.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Female/t/370_1.jpg" alt="Standing Military Press" width="53" height="53"/></a> <a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Female/t/370_2.jpg" alt="Standing Military Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-military-press')">Standing Military Press</a></strong><br />4 sets of 12, 10, 8, and 6 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Female/t/365_1.jpg" alt="Upright Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Female/t/365_2.jpg" alt="Upright Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Barbell Row</a></strong><br />3 sets of 12, 10, and 8 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong> (Performed seated)<br />3 sets of 12, 10, and 8 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/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/Female/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')">Side Lateral Raise</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Female/t/96_1.jpg" alt="Dumbbell Shrug" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Female/t/96_2.jpg" alt="Dumbbell Shrug" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shrug')">Dumbbell Shrug</a></strong><br />3 sets of 12 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />4 sets of 15, 12, 10, and 8 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_1.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_2.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Legged Barbell Deadlift</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/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/Female/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 />3 sets of 12, 10, and 8 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/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/Female/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 c22"><span class="mpt-images"><a href="javascript:pop('thigh-adductor')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/153/Female/t/153_1.jpg" alt="Thigh Adductor" width="53" height="53"/></a> <a href="javascript:pop('thigh-adductor')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/153/Female/t/153_2.jpg" alt="Thigh Adductor" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('thigh-adductor')">Thigh Adductor</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('thigh-abductor')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/154/Female/t/154_1.jpg" alt="Thigh Abductor" width="53" height="53"/></a> <a href="javascript:pop('thigh-abductor')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/154/Female/t/154_2.jpg" alt="Thigh Abductor" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('thigh-abductor')">Thigh Abductor</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/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/Female/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 />3 sets of 12, 10, and 8 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_1.jpg" alt="Pullups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_2.jpg" alt="Pullups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pullups</a></strong><br />4 sets of 12, 10, 8, and 6 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('lying-t-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/137/Female/t/137_1.jpg" alt="Lying T-Bar Row" width="53" height="53"/></a> <a href="javascript:pop('lying-t-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/137/Female/t/137_2.jpg" alt="Lying T-Bar Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-t-bar-row')">Lying T-Bar Row</a></strong><br />3 sets of 12, 10, and 8 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/t/45_1.jpg" alt="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/Female/t/45_2.jpg" alt="Seated Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Seated Cable Rows</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_1.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_2.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Lat Pulldown</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Female/t/20_1.jpg" alt="Bent Over Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Female/t/20_2.jpg" alt="Bent Over Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Bent Over Barbell Row</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('good-morning')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/686/Female/t/686_1.jpg" alt="Good Morning" width="53" height="53"/></a> <a href="javascript:pop('good-morning')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/686/Female/t/686_2.jpg" alt="Good Morning" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('good-morning')">Good Morning</a></strong><br />3 sets of 12 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Female/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/Female/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 Curl</a></strong><br />3 sets of 12, 10, and 8 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Female/t/55_1.jpg" alt="Dips - Triceps Version" width="53" height="53"/></a> <a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Female/t/55_2.jpg" alt="Dips - Triceps Version" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dips-triceps-version')">Dips - Triceps Version</a></strong><br />3 sets of 12, 10, and 8 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Female/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/Female/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 />3 sets of 12 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('standing-dumbbell-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/345/Female/t/345_1.jpg" alt="Standing Dumbbell Triceps Extension" width="53" height="53"/></a> <a href="javascript:pop('standing-dumbbell-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/345/Female/t/345_2.jpg" alt="Standing Dumbbell Triceps Extension" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-dumbbell-triceps-extension')">Standing Dumbbell Triceps Extension</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong><br />3 sets of 12, 10, and 8 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/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/Female/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 Pushdown</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('crunches')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/102/Female/t/102_1.jpg" alt="Crunches" width="53" height="53"/></a> <a href="javascript:pop('crunches')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/102/Female/t/102_2.jpg" alt="Crunches" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('crunches')">Crunches</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('jackknife-sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/91/Female/t/91_1.jpg" alt="Jackknife Sit-Up" width="53" height="53"/></a> <a href="javascript:pop('jackknife-sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/91/Female/t/91_2.jpg" alt="Jackknife Sit-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('jackknife-sit-up')">Jackknife Sit-Up</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('reverse-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/119/Female/t/119_1.jpg" alt="Reverse Crunch" width="53" height="53"/></a> <a href="javascript:pop('reverse-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/119/Female/t/119_2.jpg" alt="Reverse Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-crunch')">Reverse Crunch</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('oblique-crunches')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/104/Female/t/104_1.jpg" alt="Oblique Crunches" width="53" height="53"/></a> <a href="javascript:pop('oblique-crunches')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/104/Female/t/104_2.jpg" alt="Oblique Crunches" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('oblique-crunches')">Oblique Crunches</a></strong> (Medicine Ball)<br />3 sets of 20 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Female/t/370_1.jpg" alt="Standing Military Press" width="53" height="53"/></a> <a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Female/t/370_2.jpg" alt="Standing Military Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-military-press')">Standing Military Press</a></strong><br />3 sets of 12, 10, and 8 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Female/t/365_1.jpg" alt="Upright Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Female/t/365_2.jpg" alt="Upright Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Barbell Row</a></strong><br />3 sets of 12, 10, and 8 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/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/Female/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')">Side Lateral Raise</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Female/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/Female/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 />3 sets of 12 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Female/t/70_1.jpg" alt="Pushups" width="53" height="53"/></a> <a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Female/t/70_2.jpg" alt="Pushups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pushups')">Pushups</a></strong><br />3 sets to failure</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-rear-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/109/Female/t/109_1.jpg" alt="Dumbbell Rear Lunge" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-rear-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/109/Female/t/109_2.jpg" alt="Dumbbell Rear Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-rear-lunge')">Dumbbell Rear Lunge</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('glute-ham-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/685/Female/t/685_1.jpg" alt="Glute Ham Raise" width="53" height="53"/></a> <a href="javascript:pop('glute-ham-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/685/Female/t/685_2.jpg" alt="Glute Ham Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('glute-ham-raise')">Glute Ham Raise</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('smith-machine-leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1871/Male/t/1871_1.jpg" alt="Smith Machine Leg Press" width="53" height="53"/></a> <a href="javascript:pop('smith-machine-leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1871/Male/t/1871_2.jpg" alt="Smith Machine Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('smith-machine-leg-press')">Smith Machine Leg Press</a></strong><br />3 sets of 12, 10, and 8 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_1.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_2.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Legged Barbell Deadlift</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/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/Female/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 />3 sets of 12 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/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/Female/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 />3 sets of 12, 10, and 8 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Female/t/48_1.jpg" alt="Standing Calf Raises" width="53" height="53"/></a> <a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Female/t/48_2.jpg" alt="Standing Calf Raises" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-calf-raises')">Standing Calf Raises</a></strong><br />3 sets of 12, 10, and 8 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Female/t/152_1.jpg" alt="Seated Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Female/t/152_2.jpg" alt="Seated Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-calf-raise')">Seated Calf Raise</a></strong><br />4 sets of 15, 12, 10, and 8 reps</span></li>
</ul></div><h3 class="article-title">What aspect challenged me the most</h3><img src="images/2014/christina-crocco-transformation-graphic-1.jpg" width="239" height="450" border="0" class="right-image"/><p>"I want to motivate others to achieve their goals and live a healthy lifestyle."</p><p>Not going out with my friends at night was a struggle. Every gathering is based upon eating and drinking. It got hard watching them eat and drink whatever they wanted as I struggled to find something I could have. It was hard, but it made me stronger.</p><h3 class="article-title">My future fitness plans</h3><p>I hope to get my pro card and achieve my dream of being a pro figure competitor. I'm currently working to become a personal trainer. I want to motivate others to achieve their goals and live a healthy lifestyle.</p><p>I came up with lots of healthy recipes after prepping for competition. I hope to eventually put them together into a book.</p><h3 class="article-title">Suggestions for aspiring transformers</h3><div class="titled-list"><ul><li>Stop thinking about how hard it's going to be.</li>
<li>Follow motivating individuals on social media.</li>
<li>Make goals for yourself that give you something to work toward.</li>
<li>It's not a diet, it's a lifestyle.</li>
<li>Cheat meals are okay if done in moderation.</li>
<li>Eat clean, train dirty!</li>
</ul></div><h3 class="article-title">How Bodybuilding.com helped me reach my goals</h3><p>Bodybuilding.com introduced me to <a href="http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html">Jamie Eason's 12-Week Trainer</a>, which was the stepping stone to the start of my bodybuilding career.</p><h3 class="article-title">Christina's Top 5 Gym Tracks</h3><p><img src="images/2014/christina-crocco-transformation-music.jpg" width="560" height="132"/></p><div class="titled-list"><ol><li>"Replay" by Zendaya</li>
<li>"We Can't Stop" by Miley Cyrus</li>
<li>"Berzerk" by Eminem</li>
<li>"Started From The Bottom" by Drake</li>
<li>"Crooked Smile" by J. Cole</li>
</ol></div><h4>Credits</h4><div class="titled-list"><ul><li>Trainer: Pete Floris</li>
<li>Workout Partner: Jennifer Powers</li>
<li>Photos: Rich Olson</li>
</ul></div><br /><h4>Recommended For You</h4><div class="c27" webReader="5.0987654321"><a href="http://www.bodybuilding.com/fun/body-transformation-kylie-burnside-took-blow-torch-to-body-fat.html"><img src="http://www.bodybuilding.com/fun/images/2014/kylie-burnside-transformation-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="6.55555555556"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/body-transformation-kylie-burnside-took-blow-torch-to-body-fat.html">Body Transformation: Kylie Burnside Took A Blow Torch To Body Fat!</a></h4><p style="display: inline;" class="webReader-styled">
When half marathons and steady-state cardio failed to deliver results, Kylie turned to weightlifting and competitions. See how her fitness transition torched unwanted body fat!</p></div></div><div class="c27" webReader="5.84615384615"><a href="http://www.bodybuilding.com/fun/body-transformation-jen-wade-turned-body-fat-into-muscle.html"><img src="http://www.bodybuilding.com/fun/images/2014/jen-wade-transformation-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="8.03846153846"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/body-transformation-jen-wade-turned-body-fat-into-muscle.html">Body Transformation: Jen Wade Turned Body Fat Into Hard Muscle!</a></h4><p style="display: inline;" class="webReader-styled">
Jen was fooled by misleading food packaging and steadily added weight for several years. At age 31, she made a stand, lost 11 percent body fat, and competed. You can too!</p></div></div><div class="c27" webReader="4.576"><a href="http://www.bodybuilding.com/fun/body-transformation-melody-wyatt-went-from-baby-to-hard-body.html"><img src="http://www.bodybuilding.com/fun/images/2014/mel-wyatt-transformation-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="5.632"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/body-transformation-melody-wyatt-went-from-baby-to-hard-body.html">Body Transformation: Melody Decena Wyatt Went From Baby Body To Hard Body!</a></h4><p style="display: inline;" class="webReader-styled">
Melody discovered the effectiveness of heavy lifting after giving birth to her daughter. See how she torched her baby fat and dominated her first competition in a ripped body!</p></div></div><br class="c28"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="34.8104265403"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="5.5652173913"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/trans_f.htm">Female Transformation Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/trans_f.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Have you made a dramatic change either by gaining muscle or by losing all the weight you have been hoping for?</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/trans_f.htm"><img src="images/2013/female-transformation-of-the-weeksig.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/trans_f.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Body Transformation: Christina Crocco Crushed Goals And Body Fat!

Why I Decided to transform

My fitness journey reflects my life and where it took me. When I was young, I played soccer year round. When high school came, I was a multi-sport athlete.

I entered college in 2007 and decided to continue my soccer career, which took up the majority of my free time. Physical activity was one of the largest parts of my life. In 2008, my life took a turn when I transferred schools and quit soccer. This introduced me to the other side of college that included drinking, parties, binge eating, late nights, and self-destructive behavior.

Change came again in November 2012 for the better. At 5-foot-2, I weighed 160 pounds and saw where my life choices lead me. Without hesitation, I decided to make a change. I had no idea about nutrition. Due to my constant activity in high school, I had no need to understand healthy nutrition.

With age, inactivity, and my Italian carb-loading roots, the importance of nutrition finally surfaced.

Before

After

AGE 24 / HEIGHT 5’2″ / BODY FAT 29%

AGE 24 / HEIGHT 5’2″ / BODY FAT 10%

Post To Fitboard

How I accomplished my goals

It didn’t take long to put my words into actions. Learning to maintenance my diet was the first step, so I slowly quit eating fried food and abandoned alcohol. I started at-home workout tapes, which led me to purchase three-pound dumbbells.

When the changes started to show, I hit my stride and found Bodybuilding.com. I stumbled onto Jaime Eason’s 12 Week-LiveFit Trainer in February 2013 and my life was changed for good. I linked the workout to my phone, joined a gym, and completed the plan. I awoke something inside me. I saw many great results and my body responded so well to the workouts that I wanted to apply what learned to new endeavors.

I quickly found a coach who created a workout and nutrition plan for me. Next, we discussed what show and class I should compete in. This was exciting and I didn’t know what to expect, but I trusted that my coach would lead me. I followed every instruction my coach gave me and we agreed that I was suitable for figure competitions due to my body type. I chose to compete at the Jason Arntz Muscle Beach show.

I was hooked after one show and signed up to compete again two weeks later, which qualified me for nationals in Pittsburgh, Pennsylvania at The North Americans in August 2013. I decided to take fitness a step further and am working to become a certified personal trainer so I can inspire and help others.

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 warm up with 10 minutes of cardio before lifting. I do a 10-minute high intensity cardio session with 30-second intervals twice per week. This is my offseason workout.

What aspect challenged me the most

“I want to motivate others to achieve their goals and live a healthy lifestyle.”

Not going out with my friends at night was a struggle. Every gathering is based upon eating and drinking. It got hard watching them eat and drink whatever they wanted as I struggled to find something I could have. It was hard, but it made me stronger.

My future fitness plans

I hope to get my pro card and achieve my dream of being a pro figure competitor. I’m currently working to become a personal trainer. I want to motivate others to achieve their goals and live a healthy lifestyle.

I came up with lots of healthy recipes after prepping for competition. I hope to eventually put them together into a book.

Suggestions for aspiring transformers

  • Stop thinking about how hard it’s going to be.
  • Follow motivating individuals on social media.
  • Make goals for yourself that give you something to work toward.
  • It’s not a diet, it’s a lifestyle.
  • Cheat meals are okay if done in moderation.
  • Eat clean, train dirty!

How Bodybuilding.com helped me reach my goals

Bodybuilding.com introduced me to Jamie Eason’s 12-Week Trainer, which was the stepping stone to the start of my bodybuilding career.

Christina’s Top 5 Gym Tracks

  1. “Replay” by Zendaya
  2. “We Can’t Stop” by Miley Cyrus
  3. “Berzerk” by Eminem
  4. “Started From The Bottom” by Drake
  5. “Crooked Smile” by J. Cole

Credits

  • Trainer: Pete Floris
  • Workout Partner: Jennifer Powers
  • Photos: Rich Olson

Recommended For You

Body Transformation: Kylie Burnside Took A Blow Torch To Body Fat!

When half marathons and steady-state cardio failed to deliver results, Kylie turned to weightlifting and competitions. See how her fitness transition torched unwanted body fat!

Body Transformation: Jen Wade Turned Body Fat Into Hard Muscle!

Jen was fooled by misleading food packaging and steadily added weight for several years. At age 31, she made a stand, lost 11 percent body fat, and competed. You can too!

Body Transformation: Melody Decena Wyatt Went From Baby Body To Hard Body!

Melody discovered the effectiveness of heavy lifting after giving birth to her daughter. See how she torched her baby fat and dominated her first competition in a ripped body!


About The Author

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

Original link: 

Body Transformation: Christina Crocco Crushed Goals And Body Fat!

Posted in Bodybuilding, Exercises, NutritionComments Off on Body Transformation: Christina Crocco Crushed Goals And Body Fat!


Paige Hathaway

5 hours 52 minutes ago

F45 update! ✨💪🏼 So guys, I am excited to share my amazing experience with F45 Training so far! After feeling the positive energy and upbeat vibe of this fitness community, I knew I had found my new home. If you are looking for a workout program that delivers, THIS IS IT!!
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Paige Hathaway

1 day 3 hours ago

If kissing burns 6 calories per minute....
How many calories do you think laughing burns? 🤔

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