Hard work hard body

by GymRat - 29th April 202229th April 20220

SHAUN STANLEY/Durango Herald

Stephanie Walker competes in fitness competitions, which emphasize muscular definition but not bulk. She feels the burn of repetitions of weightlifting during a recent workout at Illete Fitness in the Durango Tech Center.

For Marilyn Monroe, Elizabeth Taylor and Jayne Mansfield, known for their voluptuous curves, weightlifting and vigorous exercise were not a part of their daily routine.

But times change. While a half-century ago the concept of women seeking extreme fitness may have been disdained in this country, now it has a solid niche. That’s especially true in an athletic environment like Southwest Colorado.

Take Durangoan Stephanie Walker, for example. Having the ability to change and shape her body to her satisfaction has become an empowering experience.

Dissatisfied with her slender appearance, she decided to start building up her body and take control over each muscle she wanted to enhance.

Though Walker wouldn’t necessarily be considered a professional bodybuilder by either title or appearance, she does consider herself to be a builder of her body and fitness.

“Being a bodybuilder means you work out and see fitness as a sport,” Walker said.

She has competed in both Fitness New Mexico and the GNC Nature Colorado Open. She soon will be training for Fitness New Mexico in Albuquerque this summer.

Competitions are held for several categories, including model, bikini, figure, fitness and bodybuilding. Many competitions host all or several of the above.

Walker attended a recent competition in which only two competed in the bodybuilding division among 200 total women participants,.

Women competitors are opting more for the figure category, a less extreme version, and have steered away from bodybuilding, she said.

Walker feels that it is unnatural for a woman to achieve an extremely bulky, muscular appearance often associated with such competitions and assumes most who do are using anabolic steroids.

“It’s really taboo, and people don’t talk about it,” she said.

Figure competitions allow women to remain feminine, she said. Although it’s hard work to achieve the look, it can be done naturally.

Walker does not use steroids because of their health consequences, she said, but ironically named her dog “Tren,” short for Trenbolone, an anabolic steroid.

Dawn Malinowsky of Vallecito wanted to learn more about her body, so she studied anatomy and researched how to shape it. She quickly got into a routine and was satisfied with her additional strength, she said.

“It feels good to be strong,” she said.

Malinowsky built her body for 12 years and once placed second in her division in a bodybuilding competition in Connecticut, she said. The winner, twice the size of the other women, appeared to have used some sort of anabolic steroid, Malinowsky recalled.

“I’m only 5-(foot)-4, and your muscles can only get so big naturally,” she said. “I don’t believe in steroids. I think it’s cheating.”

After experiencing the harsh realities of prepping for competition, she realized it wasn’t for her, she said.

Depriving her body of carbohydrates, though unhealthy, was not difficult, she said. The hardest part was limiting water intake to drop her body fat percentage from about 16 percent to 3 percent, she said.

Now, at age 48, she no longer bodybuilds but continues to exercise regularly and maintains a healthful lifestyle, she said. But to others considering getting into the sport, Malinowsky said, “Go for it.”

Antoinette Nowakowski of Mayday has been retired from competitive bodybuilding for about 18 years. She said she first discovered the weight room when she moved to Iowa to attend chiropractic school.

She said it took her awhile to feel comfortable in the male-dominated weight room.

“You really had to prove yourself,” she said.

Nowakowski, now 59, began working out regularly to improve a “weak” body and her health. Her regular routine later progressed to bodybuilding.

When asked if she had ever experimented with steroids, she gleefully responded with: “No, I’m a tree-hugging nature girl.”

Just before one competition, she entered a women’s bathroom and discovered a woman shaving her chest hair. It was likely that she was on some sort of steroid, Nowakowski said.

All three women have heard comments from other women who believe “lifting weights makes women bulk up and look like men.” They assure the statement is false and in bad taste.

“I didn’t want to emulate men,” Nowakowski said. “I wanted to have a beautiful, strong feminine body.”

Though the women’s bodybuilding community is very small, the women have received an immense amount of support and admiration from friends and curious admirers in the gym.

Also, even after achieving a “near-perfect” figure in their minds, like anyone else, they are not exempt from experiencing personal body-image issues.

The three women said it’s all about finding a balance.

Don Roberts, who owns Fitness Solutions 24/7 in Bodo Industrial Park and has participated in a few amateur bodybuilding shows, expressed a mixed opinion about the sport.

“It’s great when women do it in a feminine way,” he said. “It can be very tastefully and gracefully done from a woman’s standpoint.”

He did, however, express his distaste for both men and women who obtain their muscular physiques through the use of chemical enhancements.

“They are totally different types of people, he said. “I’m all for it as long as it’s drug-free.”

The women agreed theirs is not a lifestyle suited for all. But they emphasized the importance of not neglecting your health.

“Don’t wait until you’re at the point where you feel bad or are overweight. Find a buddy and work out with them,” Walker said.

vguthrie@durangoherald.com

Barbell Workout

by GymRat - 29th April 202129th April 20220

Strong is sexy! Sometimes big heavy metal weights can be a little bit daunting, but combining weight training into your workout will help you burn more calories and tone your body. So bust your fears, check out this barbell workout to get summer ready!

How to do it: Perform 8-10 reps of each move one after the other in a circuit, resting between sets if you need to. Once a circuit is complete, return to the start and repeat. Keep going until you’ve reached the time recommended for your level.

Beginner: 10 mins

Intermediate: 15 mins

Advanced: 20 mins

Squat (Areas trained: Glutes, Quads, Hamstrings, Calves)

Technique

– Holding the barbell resting on your shoulder muscles, stand with your feet shoulder-width apart

– Bend your knees and hips to lower your body until the tops of your thighs are parallel to the floor

– Reverse the position, extending your hips and knees to return to the start position.

Romanian Deadlift (Areas trained: Hamstrings, Lower back, Glutes)

Technique

– Hold the bar with an overhand grip approximately shoulder-width (your thumbs should brush the outside of your thighs)

– Place your feet approximately hip-width apart, with knees soft and your feet straight ahead

– Maintaining a flat back position, bend forward at the hips, lowering the bar towards the floor

– Reverse the position, extend your hips and return to the start position

Hip Thrust (Areas trained: Glutes, Hamstrings, Core)

Technique

– Set up with your shoulder blades in with the bend an holding a barbell to your hips.

– Place your feet close to your bottom, so that at the top of the hip thrust, your calves are at 90 degrees to the floor

– Drive through your heels and focus on using your glutes to pish your hips straight up. Finish with your hips as high as possible while maintaining a neutral spine.

– Lower; repeat.

Jump Training: The 4-Move No Equipment Leg Workout

by GymRat - 11th January 202111th January 20210

It’s become a common cliché that bodyweight athletes don’t have strong legs. Look at the comments on any YouTube clip showcasing advanced calisthenics, and you’re bound to see someone hating on the lack of lower-body development. A number of coaches also insist that it’s impossible to build a strong, powerful lower body without external weights.

Balderdash, I say! Bodyweight exercises alone can make you every bit as strong as can barbells and dumbbells. You just need to push yourself and get a little creative.

While newcomers need to spend some time honing their bodyweight squats and lunges, it usually doesn’t take long for these basic exercises to max out on their strength benefits. Once this occurs, however, adding weight is not the only solution; you can continue to build strength by simply progressing to more difficult bodyweight exercises, like I discuss in my book Pushing The Limits.

Ultimately, I recommend working up to single-leg movements like the pistol squat to get the most out of calisthenics leg training. However, these types of advanced movements may remain out of reach until you’ve built more strength. As an intermediate step, jump training can add a challenge to your lower-body workouts without the need for weights or equipment. And even if you’re well-versed in pistol squats, some of these simple exercises may offer you a new challenge and a welcomed change of pace.

1 Jump Squat

A jump squat is like a regular bodyweight squat, except instead of simply standing up at the top of your range of motion, you jump as high as you can, lifting your knees toward your chest at the top. You can do them jumping in place or up onto an object.

Though your legs obviously do most of the work, jump squats are a full-body exercise, so use your arms to generate momentum. Remember to stay light on your feet and avoid landing with your knees locked. Keep your joints relaxed and do your best to absorb the impact as gently as possible.

Try to go directly from one jump into the next, taking advantage of the elasticity of your muscles and their stretch reflex. If you’re not able to do this at first, however, just reset and take a few seconds between reps as needed.

“Though your legs obviously do most of the work, jump squats are a full-body exercise, so use your arms to generate momentum.”

2 Broad Jump

Another fun plyometric squat variant, the broad jump is essentially the same as the jump squat except you jump forward, not upward. You still want to lift your legs high as you jump, however; this will help you clear more distance. Leaving your legs dangling isn’t as aerodynamic. You’ll need a lot of space to practice broad jumps; I recommend a park or field.

Again, try to go from one rep right into the next, though feel free to take a few seconds between reps if you need to when starting out.

“Lunges are one of my favorite leg exercises, but like anything else, they need to be progressed once they cease to be a challenge.”

3 Jump Lunge

Lunges are one of my favorite leg exercises, but like anything else, they need to be progressed once they cease to be a challenge.

Start out with a stationary jump lunge by lowering yourself down into a split squat and jumping up at the top, gently landing back into the bottom position with your knees bent. Do several in a row, and then switch legs.

When you get comfortable with those, the cycle lunge is a more advanced jump lunge worth trying. It starts out the same as the stationary jump lunge, but once you’re in the air, you’ll have to quickly switch your legs before landing. Continue to alternate legs with each rep, going from one right into the next. Feel free to swing your arms for momentum or keep them at your sides. It might take a little practice to land comfortably without losing your balance.

4 Sprinting

Though often overlooked, running is arguably the most natural and fundamental of all lower-body calisthenics exercises. Though most people associate running with long-distance cardio training, sprinting turns up the intensity to such a degree that the body’s response is more like performing a heavy set of barbell squats than jogging a 10K. Yes, you can actually build strength and muscle through sprinting!

“The body’s response to sprinting is more like performing a heavy set of barbell squats than jogging a 10K.”

Remember that when you sprint, both of your feet are often in the air at the same time, so sprinting is pretty much a form of jump training. You can do sprints for time or for distance, but either way, keep them brief and intense for the most strength benefits.

Here’s a simple routine that can be done anytime to help you find your footing in jump training.

Perform all exercises consecutively, with 1-2 minutes rest between each set.

Warm-Up
Light jogging or jumping jacks for around 5 minutes
Jump Squat
2 sets of 10 reps
Broad Jump
2 sets of 5 reps
Jump Lunge
2 sets of 10 reps
Sprints
2 sets of 10 seconds

There is no single strength building method that’s guaranteed to work best for everybody. Weight training will forever have its place in strength and conditioning, but there will always be alternative options to help build athleticism outside of the traditional weight room setting. Bodyweight workouts are often the most practical means of getting a quick but effective workout when you’ve got a busy schedule and/or don’t belong to a gym.

Give the workout above a shot. I promise it will leave your quads aching and your hamstrings hammered.

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Al Kavadlo, CSCS

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Al Kavadlo, CSCS is one of the world’s leading experts in bodyweight strength training and calisthenics.

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8 Unusual Arm Exercises You Have To Try!

by GymRat - 1st January 20211st January 20210

So you want to increase your arm size by next month rather than next year? Great! I want you to do a few things:

Read or at least scan this list of eight great arm movements, many of which you’ve never tried before.
Pick two that seem appealing. These will form part of your next scheduled arm workout.
Hold up, you haven’t scheduled your next arm workout yet? Do that before you even read this piece.
When the time comes to head to the gym, dial in two or three tracks guaranteed to send your intensity through the roof. Crushing your reps will feel like nothing once you start training.
Slug down a preworkout like SuperPump 3.0 to make sure you’re ready to rock.
Enter the gym for the best arm thrash you’ve had in months. You’ll own the weights now!

Triceps

Constituting two-thirds of your upper-arm development, the triceps typically demand more volume than biceps do. In this age of rope press-downs and dumbbell kickbacks performed on Swiss Balls, many good old-fashioned triceps smashers have fallen by the wayside. Triceps typically respond well to all forms of extension exercises involving dumbbells, which allow for a greater range of motion compared to barbells.

1 Lying dumbbell triceps extension

The exercise forces you to work against gravity, as the shoulder joint stabilizes the upper arm. While it can be done with a barbell, this dumbbell version with palms facing in can isolate the triceps more effectively to build more mass.

Lying dumbbell triceps extension

Start by lying on a bench with your arms extended forward and your palms in. Slowly lower the dumbbells until they nearly touch your forehead. Pause for one second and then straighten arms and flex the triceps. It’s important here to keep the elbows in a fixed position and control each dumbbell through a full range of motion for maximum effect.

2 Seated reverse-grip overhead dumbbell triceps extension

This heavy overhead extension targets an oft-neglected region of the triceps. It won’t be easy. So many people avoid doing it, and suffer incomplete development as a result.

Seated reverse-grip overhead dumbbell triceps extension

While seated, hold dumbbells with an underhand grip—as if performing a biceps curl—and extended your arms until the dumbbells are overhead. Maintaining a straight back, slowly lower the dumbbells to your upper traps until you achieve 90-degrees of flexion. After a moment’s pause, flex your triceps to raise the dumbbells back to the starting position. Be sure to keep your shoulders back and avoid letting your elbows fall forward.

3 Parallel bar triceps dips

Deemed potentially injurious and less beneficial than other moves, parallel bar dips have been swept under the rug. However, when correctly performed, they can stack more mass on the back of your arms due to their ability to overload all three triceps heads. To perform this move safely and correctly, hang between two parallel bars and use your triceps to push up until the arms are almost straight (not to complete lockout). Slowly lower your body, keeping your elbows tucked in to your sides and legs behind your body, until the upper arms run parallel with the floor. You know you’re on the right track when you form a 90-degree angle between the upper arms and forearms.

Parallel bar triceps dips

Biceps

The high visibility of impressive biceps commands respect and conveys a respectable degree of upper-body power. Although they are beauties to be admired, the volume of work is often overstated. Because they already receive indirect tension from other upper body training, 2-3 movements per session for 2-3 sets of 8-12 reps each is ample for maximal recruitment. Add these three rather obscure movements to have your biceps reaching new developmental “peaks.”

4 Biceps ladder

The biceps ladder is a great movement for extending the time under tension while enabling maximal contractibility of both biceps heads. It also emphasizes the negative part of each rep to promote more muscle micro trauma (and subsequent growth) compared to other movements.

Biceps ladder

This movement is best performed on a power rack or a Smith machine. Set bar at a level low enough for you to fully extend the arms, with your back just clear of the floor. Begin by grasping the bar with an underhand grip, arms fully stretched; then contract your biceps while curling your upper body to the bar until it touches your forehead. Squeeze hard at the top, and then slowly lower back down to starting position. After completing as many reps as possible from this position, raise the bar a notch and immediately complete another set to failure. Continue in this fashion until you reach the farthest notch.

5 Seated cable concentration curl

Concentration curls have always been a favorite of people pining for that coveted biceps peak. The cables will allow more tension to be placed on the biceps long head and recruit a greater number of muscle fibers as a result.

Seated cable concentration curl

Start by attaching a single handle to a seated row cable. Position yourself seated and facing the machine, then rest the back of your upper arm on your knee and curl weight until the palm almost touches the front deltoid of the working arm. Remember to squeeze and slowly extend your arm to the starting position.

6 Spider curl (AKA: the Larry Scott curl)

The spider curl is so named after the eight-legged bench it was originally performed on. It was popularized by the first-ever Mr. Olympia winner, Larry Scott, who rocked unmatched biceps. The movement helps to lengthen the long head to promote greater fullness while building the short head to create more biceps width.

Spider curl

Now comes the fun part! Lean forward on a vertical preacher bench with the triceps pressed flat against the front padding and arms fully extended, thus achieving a nice stretch. Now raise weight to shoulder height by squeezing the biceps and repeat. Simple yet effective!

Forearms

Aside from titanic triceps and biceps, no other muscle grouping is as routinely displayed as the forearms. Comprising many individual muscles, the forearms are notoriously a stubborn group of muscles to train. Given their involvement in almost all exercises, they need both volume and massive weights to be properly hit. The exercises featured below will have yours larger and more impressive in no time.

7 Plate pinch-hold for forearms

Isometric training (static contractions held for 10 seconds or longer) is an effective way to build muscle endurance and provides one hell of a mean burn. When the forearms are subjected to such a stimulus, the results can be truly spectacular. The plate pinch-hold is a classic and easy to perform.

Grasp two weight plates of the same size and resistance at arm’s length, between your thumb and fingers. Extend toward the floor and hold for at least 30 seconds, then switch to opposite side. Flatter plates can be difficult to grip so it’s worth experimenting with flat plates or hollowed-out plates.

“The forearms are notoriously stubborn to train. They need both volume and massive weights to be properly hit.

8 One-arm dumbbell behind-the-back wrist curls

The bulk of forearm mass can be found in the flexor muscles situated on the underside of this grouping. Rather than hitting them with variants of the underhand wrist curl, change up your flexor training with behind the back overhand curls. This seldom-performed exercise will pump your forearms to great effect and gains.

Hold a dumbbell with an overhand grip and fully extend your arm to the back of your body a little wider than shoulder width. Keep your arms steady and curl the weight toward your forearm flexor; squeeze hard at the top. Slowly lower and repeat.

Mixing it up for further arm mass gains

If your goal is Hulk-like hypertrophy, the right combination of exercises for the greatest growth stimulus is the key. Remember that all arm movements will build mass, but it is the training style, rep range, and volume of weight lifted that will help determine growth. Try incorporating the above exercises into your arms regimen or even increasing your training volume by adding an exercise to your current routine. Then improved size and shape will be yours forthwith!

References

Stoppani, J. Climb the Ladder for Bigger Biceps. Muscle & Fitness [Online] http://www.muscleandfitness.com/workouts/arms-exercises/climb-ladder-bigger-biceps retrieved on 22.4.14

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About The Author

David Robson

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As an active martial artist, bodybuilder and accredited personal trainer, David employs the latest cutting edge research to enhance his own progress.

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Body Transformation: Catherine Biery Busted Into A Figure Physique!

by GymRat - 15th December 202015th December 20200

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!

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

Optimum Gold Standard 100% Whey

Optimum Gold Standard 100% Casein
Multivitamins

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.

Oats
1/2 cup
Egg Whites
1 cup
PB2
2 tbsp
Coffee
2 cups

Optimum Gold Standard 100% Whey
1 serving
Apple
1

Salad
Spring Greens
2 cups
Mixed Veggies
1 serving
Light Asian Sesame Dressing
2 tbsp
Chicken
5 oz
Cottage Cheese
1/2 cup
Unsweetened Almond Milk
1 cup

Oats
1/2 cup
Optimum Gold Standard 100% Whey
1 serving
PB2
2 tbsp

Tilapia
6 oz
Broccoli
2 cups
Quinoa
1/2 cup

Optimum Gold Standard 100% Casein
1 serving

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.

Barbell Bench Press – Medium Grip
3 sets of 8-10 reps, 1 set to failure
Bench Dips
3 sets of 8 reps, 1 set to failure
Barbell Incline Bench Press – Medium Grip
3 sets of 8-10 reps
Machine Bench Press
3 sets of 8-10 reps
Triceps Pushdown
3 sets of 12-15 reps
Incline Dumbbell Flyes
7 sets of 15 reps
Decline Crunch (Weighted)
4 sets of 25 reps
Hanging Leg Raise
3 sets of 15 reps

Pullups
3 sets of 8 reps, 1 set to failure
Standing Military Press
3 sets of 8-10 reps
Side Lateral Raise
3 sets of 8-10 reps
Upright Barbell Row
3 sets of 8-10 reps
Seated Cable Rows
3 sets of 8 reps, 1 set to failure
Wide-Grip Lat Pulldown
3 sets of 8-10 reps
Hammer Curls
3 sets of 8-10 reps
Preacher Curl
3 sets of 8-10 reps
Bent Over Two-Dumbbell Row
3 sets of 8-10 reps
Reverse Flyes
3 sets of 8-10 reps

Barbell Squat
4 sets of 8-10 reps, 1 set to failure
Plie Dumbbell Squat
3 sets of 30 reps
Stiff-Legged Barbell Deadlift
3 sets of 8-10 reps
Dumbbell Walking Lunges
4 sets of 40 reps
Leg Press
3 sets of 8-10 reps
One-Legged Cable Kickback
3 sets of 15 reps
Calf Press On The Leg Press Machine
7 sets of 15 reps

Barbell Bench Press – Medium Grip
5 sets of 12-15 reps
Dips – Triceps Version (Assisted)
5 sets of 12-15 reps
Barbell Incline Bench Press – Medium Grip
3 sets of 8-10 reps
Triceps Pushdown
3 sets of 12-15 reps
Flat Bench Cable Flyes
3 sets of 12-15 reps
Decline Crunch (Weighted)
4 sets of 25 reps
Hanging Leg Raise
3 sets of 15 reps
Plank
2 sets to failure

Pullups
3 sets of 8 reps, 1 set to failure
Standing Military Press
4 sets of 10-12 reps
Side Lateral Raise
4 sets of 10-12 reps
Front Dumbbell Raise
4 sets of 10-12 reps
Upright Barbell Row
4 sets of 10-12 reps
Seated Cable Rows
4 sets of 10-12 reps
Wide-Grip Lat Pulldown
4 sets of 10-12 reps
Preacher Curl
4 sets of 10-12 reps
Face Pull
5 sets of 12-15 reps

Barbell Squat
7 sets of 12-15 reps
Front Barbell Squat
4 sets of 12-15 reps
Stiff-Legged Barbell Deadlift
4 sets of 12-15 reps
Bodyweight Walking Lunge
4 laps around track (no weight)
Leg Press
4 sets of 12-15 reps
Seated Leg Curl
4 sets of 12-15 reps
Leg Extensions
4 sets of 12-15 reps
Standing Dumbbell Calf Raise
4 sets of 25 reps

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

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

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Finding fitness

by GymRat - 9th December 20209th December 20200

The Hindu Following the regime: Youngsters at a gym in Delhi. Photo: R.V. Moorthy

Those looking for guidance on fitness find books being published on the subject a healthy companion

With fitness becoming a rage in modern times, there are numerous publications and video lessons on how to stay fit, stay healthy and look good. Fitness gurus are in demand, especially in the world of sport, where professionalism can be demanding.

Fetish for fitness is not restricted to professional sportsmen. Parks and fields in cities and villages are witness to this fitness revolution. The stressful life makes exacting demands on an individual and his response assumes importance in terms of fitness. “Only a fit person can meet the challenges of life, on the sports field or off it,” was one of cricket’s greats, Kapil Dev’s philosophy.

In this context Bloomsbury India has launched a series of books on fitness and good living. One of the titles, ‘The Fitness Instructor’s Handbook: A Complete Guide to Health and Fitness’ comes across as a useful tool. The book deals with easy-to-understand topics like the skeletal system, safety issues and exercise evaluation. For today’s young executives, working extra hours with not much time for long walks or gym, such books, laced with illustrations, case studies, revision questions and sample programmes, are welcome.

According to Ena Gordon, Assistant Manager – Academic Marketing, Bloomsbury India, “Bloomsbury’s academic and professional division publishes over 1,100 books a year and our sport and fitness list covers all sports from every angle, from the fans to the professionals, and it involves specialist topics filled with authoritative works by passionate experts.”

Unlike the common perception, fitness programme does need guidance and direction by experts. The six-pack rage among film actors may have spread the cult of bulging muscles but the people having those rippling muscles are not always fit due to self-styled bodybuilding. They reportedly resort to using steroids and other harmful agents. It is here that reliable literature shows the way.

Faced with a sedentary lifestyle, today’s society witnesses an increasing number of young people prone to heart-related diseases. Physical activity decreases the risk of heart disease, stroke, colon cancer, diabetes and high blood pressure. Regular exercise has been long associated with a fewer visits to the doctor, hospitalisation and medication.

A number of other publishers are focussing on the aspect of coming out with titles that appeal to the young and old. For young corporate executives such books are more than a good companion. They are a guide to a healthy life.

Keywords: fitness regime, fitness books, gym routine, The Fitness Instructor’s Handbook: A Complete Guide to Health and Fitness

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Leg raises

by GymRat - 3rd October 20203rd October 20200

Leg raises are a great way to target the stomach, strengthening lower abdominals and hip reflexors, plus it doesn’t require any gym kit. Add these moves to one of your home workouts for a simple, effective way to tone your tummy. Try 10 reps to start with, and progress to more once you’ve perfected your form.

Try out these different variations of leg raises to challenge yourself, make sure you’re also hitting your fat-burning workouts hard, as you need to torch that fat to reveal your new toned tum!

Lying down leg raises:

-Lie on your back with your hands on the floor or under your bottom.

-Keeping a slight bend in the knees and feet together, start with both feet up towards the ceiling.

-Without allowing your lower back to overarch, slowly lower your legs towards the floor without bending the knees any more than they already are.

-When legs are almost on the floor, squeeze the abs and lift them back up to the start and repeat.

Hot tip: if these aren’t challenging enough for you, why not add some ankle weights?

Leg raises with a ball

Add a bit of weight to make your leg raises more challenging

-Start similar to the lying down leg raises

-With your feet on the floor, place an exercise or medicine ball between your feet, griping it firmly

-Begin to raise your legs up, then slowly lowering your legs down, the weight will cause you to use more control

-The weight will cause this exercise to me more challenging than the regular leg raises but effective works the abdominals.

Hanging leg raises

You can perform this exercise at the gym, in the park or at home if you have a door pull up bar

-Hanging from a bar with your arms- grip firmly wide or medium

-Begin to raise your knees/legs so that your body makes a 90 degrees angle

– Lower your legs down and repeat the exercise

This exercise can be difficult, some gyms provide a padded bench that can support your back and padded arm rests for your elbows.

Side leg raises

This exercise can be performed lying or standing

For standing

– Standing on one leg, raise the opposite leg to the side as far as you can

– Bring it back to the standing position and repeat this exercise for both legs

For lying

-Lie down on one side- with legs extended and stacked on top of one another

-Raise the top leg up as high as you can, lowering it back down to the first poistion.

-Repeat

HIIT: the most efficient way to exercise?

by GymRat - 3rd September 20203rd September 20200

What do you get if you mix giant ropes, friendly competition and a heart-pumping workout? Answer: Whipped!

It’s easy to get bored of treadmills, cross-trainers and slogging it out on your own in the gym. So a class that mixes effective results, competition and a fresh element is a welcome relief to an already busy day. Using battle ropes, that are more tug of war than skip in the park, Whipped!, is an exciting new circuit class at high-end London gym Equinox, bringing together the best elements of high intensity circuits, ramping up your cardio capacity while blasting fat (yey!) and using a great range of equipment.

The background

The HIIT class is designed to get your heart rate soaring to burn fat while sculpting you from head to toe in the most time-efficient way. Our instructor Rory explained that, unlike steady state workouts, intense bursts of exercise help put your fat loss in the fast lane. Sounds good, right? So if you want to change your body for the better, the Whipped! class is the perfect place to start.

You work to your body’s maximum capacity in 30 seconds, doing as many reps, using good form, as you can and then have a quick rest. The circuit is cleverly designed so you work a different muscle group with each exercise, and simultaneously push your fitness to its limit.

The class

Rory led a dynamic warm-up involving a quick jog around the room, followed by exercises like high knees and jumping jacks.
We were then paired up and allocated a fitness station. As usual in circuits, each pair circled the room in a clockwise direction, performing high-octane exercises at each station for 30 seconds before moving to the next exercise. By the end of the class, we’d visited each station four times.

My partner and I began in plank position on our forearms, pushing up onto our hands. The aim was to do these plank transfers as many times as possible within 30 seconds.
Next, we moved to the battle ropes, which posed the biggest challenge of all the exercises. Holding a rope in each hand, we slammed them to the ground, making small rippling waves, and swung them from side to side.
This was followed by a whole host of exhausting moves, from V-sits holding a 3kg dumbbell to barbell rows while wobbling on a BOSU ball. The class ended with another speedy jog around the room, followed by a series of stretches to ease our shaking muscles.

Louise’s verdict

If you’re bored of the same old workouts, this class is brilliant. Yes, it’s punishing, but the fact that the HIIT exercises are short and sharp is a big draw. Our trainer was a great motivator and helped spur us on – even when our arms felt like they were about to fall off! There’s no denying the class is challenging but it’s also fun and there’s no risk of getting bored. We’ll be back!

AT A GLANCE

What’s the concept? A high-intensity 45-minute circuit using battle ropes, the ViPR, BOSU balls and hand weights.

How much is it? The class is only open to members of Equinox. Monthly membership is £180.

Where can I get more info? Visit equinox.com/clubs/Kensington.

Difficulty? Whipped! is aimed at all fitness levels, but steel your nerves for
a tough session!

Subscribe to Women’s Fitness and get three issues for just £1!

15 ways to upgrade your gym workout

by GymRat - 5th July 20205th July 20200

1.Try outdoor bootcamps… inside!
Such is the success of outdoor bootcamp classes, they’re now coming to the gym floor. ‘We’re seeing a lot of “outdoor-style” activity in the gym,’ says Technogym master trainer Steve Harrison (technogym.com). ‘They involve plenty of space, lots of running drills, small group interactions and shorter, sharper classes.’ Bootcamp classes are varied, improving your cardio fitness and stamina as you’ll be running, doing intervals and encountering obstacles. You’ll also boost your strength using dumbbells, resistance bands or your own bodyweight for resistance. Some classes even add in some yoga poses to help your flexibility. You may focus on upper body and abs one week, then lower body the next, giving good variety. Pumping music will get you motivated.

TRY: David Lloyd’s Orangetheory class, for example, is a 60-minute session for up to 20 people. Like a Bootcamp class, it also consists of cardio and strength-training intervals, featuring treadmills, rowing machines and weight-training blocks. It’s claimed to burn at least 500 calories per class.

2. Form a group
Create a mini workout club at the gym. Devise your own group circuits, or train together on the cardio machines. You’ll burn more calories when training with friends. A study of 1,000 women carried by Virgin Active shows that women who exercise with friends burn up to 236 calories, compared to 195 for those who train alone. The study also showed that 64 per cent of women push themselves harder when training with friends. ‘I can see more and more people forming HIIT groups and working out together,’ says personal trainer Philip Kasumu, an ambassador for BioSynergy. ‘Training alone can be daunting and working out together is a great way to socialise.’

TRY: Forming a group with friends and working as hard as you can in HIIT sessions. Go to a HIIT-based class for inspiration, then do your own to suit your availability.

3. Be the boss
Want some one-on-one advice but don’t like the idea of being bossed around by a PT? Good news. There’s a new, more empathetic breed of personal trainer, re-shaping themselves as lifestyle coaches and trying to find out what really makes you tick. The result? You get to take control of the sessions. ‘I tell trainers to let the client lead the workout,’ says Harrison. ‘There’s no point having a varied workout if the client doesn’t like it. I encourage personal trainers to ask the client: “Do you think you’d like to run?” “What sort of activities did you enjoy on holiday and how can you bring them back into daily life?” The aim is to get people relaxed and to have fun.’

TRY: Tell a prospective personal trainer what exercises you like and dislike. A good trainer should be willing to ditch those you don’t enjoy and offer alternatives.

4. Train for an event
Competing in an event such as a triathlon or a 10K run is one of the best ways to boost your motivation to train. Too daunted to sign up? Many gyms are now offering classes to help you get fit for triathlons and races, with classes ranging from triathlon training to express treadmill classes.

TRY: Some Nuffield Health clubs run Express treadmill classes lasting just 15 minutes and aimed at setting the right pace for you and improving confidence, which is ideal for new runners or those training for their first 5K.

5. Make it short
Gyms know your time is precious, so increasingly, they’re offering express classes to get you fit in half the time of regular ones.

Afterwards, your metabolic rate will be elevated, meaning calories burned at a faster rate post-exercise. Kettlebells are great for improving your strength and power, while also giving you a cardio workout, as your heart rate will soar, even while you’re doing the basic kettlebell swing. ‘During a shorter session, you tend to push yourself harder and the results are long lasting,’ says Harrison.

TRY: Nuffield Health offers Express Kettlebells classes and Express Circuits that work your whole body in half an hour. Both are high intensity, so your heart rate will rise and you’ll burn optimum fat and calories.

6 Train in 3D
It’s all too easy to focus on exercises that involve moving in a straight line, such as squats or forward lunges. Yet in real life, we move in all sorts of directions. We rotate our bodies diagonally, twisting, turning and bending in many directions. Even when we run, we have to twist and turn to avoid pedestrians, other obstacles and potholes. So it makes sense that your training routine should reflect daily movements.

‘I like to incorporate functional training into my workouts,’ says personal trainer and fitness model Phoebe Robinson Galvin, an ambassador for Bio-Synergy. ‘We work on rotational lunges, rotational ball throws and standing ball cable woodchop, as I believe working in this range of motion helps to prevent injury.’

Multi-directional training will also help to improve sports performance, as many sports, including tennis, squash and football, involve multi-directional movement.

TRY: Nuffield Health and Virgin Active offer ViPR classes, where you move the cylinder in all directions, twisting and turning it across your body. You could also do moves such as hip crossovers on a Swiss ball.

7. Devise your own circuit session
If you want a flatter belly but don’t have time to join a circuit class, set up your own workstations – high-intensity circuit training is an effective way to reduce abdominal fat, reports the American College of Sports Medicine.

Circuit-style training is one of the fastest ways to improve your cardiovascular fitness and muscular endurance, giving you a lean and toned body. And it’s easy to devise your own 20-minute circuit.

Make sure you have plenty of room and build in adequate rest breaks. Try setting up six workstations, then perform a minute on each workstation and move to the next one without resting, then rest at the end of one complete circuit. If this is too strenuous, reduce the work period on each station down to 40 or 30 seconds, then complete the circuit and have a minute’s rest, or rest for up to two minutes if you need more time to recover in between circuits. Depending on which body parts you want to work, you can set the circuit up in several ways: either to focus on a particular body part – such as doing three abdominal exercises back to back, (crunches, twists and reverse curls) or legs (deadlift, squats, step-ups) or you can alternate between upper and lower body exercises.

If space is limited, it may be safer to bring in more bodyweight exercises that require less equipment, such as squats, box press-ups and crunches.

If you’re new to circuits or new to exercise, it’s best to work on technique and perform each exercise at a slower pace to reduce injury risk. If you’re fitter or familiar with the exercises, you can perform each rep at a faster pace.

TRY: Squats, Push-ups, Kettlebell swings, Shoulder presses, Bench dips and Ab crunches. Rest for a minute at the end of the circuit, then repeat twice more. Make sure you stretch afterwards.

8. Be ahead of the rest
Keep your fitness ahead of the game and keep your motivation sky high by being the first to try new kit when it appears on the gym floor.

TRY: Some Fitness First and Virgin Active gyms now have Woodway Curve Treadmills in their gyms, which are self-powered. There’s no motor or button – the treadmill works by your own effort. Walking on a Woodway Curve could give you the same cardio workout as running on a motorised machine. Powering yourself means you burn 30 per cent more calories than on a normal treadmill. The harder you run, the more power you generate. The curve shape of the belt also means less impact on knees and joints, and it works your core, too.

9. Lift your own weight
Using your own body weight for resistance (with exercises such as press-ups and pull-ups) is a great way to get really strong and toned. Many gyms are now offering gymnastic rings, TRX machines or rigs consisting of ropes and pulleys to help you improve upper-body strength and build up to supporting your own bodyweight.

TRY: Use a TRX Suspension Trainer to do squats, reverse lunges, side lunges, chest press, rows for your upper back and many more moves. Change your body position to add or decrease resistance. For example, if you’re doing rows, the lower the angle of your body to the ground, the more of your own body weight you’re lifting. Remember to engage your core muscles while doing the exercises to support your body and strengthen your abs.

10 Beat the plateau
It’s easy to get stuck in a training rut or think you’re not improving. Checking your progress every four weeks will help you see how far you’ve come. For instance, if weight loss is your goal, you can check your body fat every four weeks (try the Omron BF306 Body Composition Monitor, £31.98 at www.amazon.co.uk). Having a varied training programme will also boost motivation and prevent boredom. ‘Continuous training with a clear goal in mind will get results. I keep measurements to track progress every few weeks,’ says personal trainer Carl Wallace from PureGym in Stoke says. ‘Change your workouts week-by-week, focusing on both cardio and resistance training. This will keep sessions fun and interesting.’ Another way to track progress is to set regular fitness tests.

TRY: Run 1K on the treadmill as fast as you can, record your time, and try to beat it four weeks later, after running regularly. Or complete 5K on the cross-trainer, again recording your time and try to complete it in less time in four weeks.

11. Find a swimming coach
If you did a lot of swimming on holiday, why not keep it up and improve? Hiring a swim coach can give you a better workout because if your swimming technique is stronger, you’ll be more efficient. This means you’ll have the energy to keep swimming for longer, burning more calories and making you fitter, plus improving your endurance.

TRY: Fitness First has a number of clubs offering Swimming Nature, a tailored instructional swimming programme, while Nuffield Health offers Swimfit classes. ‘Around 95 per cent of our centres have swimming pools and most of these offer swim schools,’ says Sarah Henderson, communications manager for Nuffield Health.

12. Count time, not reps
If you want to burn more calories, forget about counting the number of reps for each set of an exercise – try ‘time under tension’ instead. This simply means timing your exercises, rather than counting reps.

‘Remember, if you’re burning more calories, you’re burning more fat.’ It will also improve your strength too. A study published online in the Journal of Physiology showed that slower lifting movements create more strength.

TRY: ‘Do 30-45 seconds flat doing as many reps as you can, which will burn more calories than counting reps without worrying about a time limit,’ says Anthony Mendoza, David Lloyd platinum personal trainer.

13. Create an ‘afterburn’
Rather than just focusing on how many calories you’ve burned in your workout, create a fat-burning effect that lasts way beyond the session. ‘Triggering excess post-exercise consumption (EPOC) or ‘afterburn’ is crucial in prolonging the benefit of a session, as calories can continue to be burnt for up to 36-48 hours post workout,’ says personal trainer Alastair Crew. ‘I use a heart rate monitor to help gauge the correct intensity for myself and my clients – in a typical workout I’d like to achieve a minimum of 12-20 minutes at 84 per cent of maximum heart rate in order to trigger the EPOC effect.’

EPOC, also known as ‘oxygen debt’, is the amount of oxygen needed to return your body to normal after a workout. Exercise that places a greater demand on the body can increase the need for oxygen after a workout, creating the EPOC effect. High-intensity interval training is the most effective way to stimulate an EPOC effect.

TRY: To work out your maximum heart rate, deduct your age from 220.

14. Make cycling harder
Ditch the stationary bike and check out the Wattbike. It’s a serious way to burn more calories. The Wattbike can measure your power, your pedalling technique and heart rate, giving you instant feedback on your progress. It has a dual braking system, offering gears and a braking system on the flywheel to create the feeling of climbing hills. As it’s like a normal bike, it’s easy to vary the intensity and choose between sprints and climbs.

Try: The Watt Bike is available in David Lloyd health, Nuffield Health clubs, 29 Fitness First clubs and many Virgin Active gyms, while PureGyms have similar bikes called Matrix.

15. Beat the Plateau

It’s easy to get stuck in a training rut or think you’re not improving. ‘Change your workouts week-by-week, focusing on both cardio and resistance training. This will keep sessions fun and interesting,’ says personal trainer Carl Wallace from PureGym in Stoke. Another way to track your progress is to set regular fitness tests.

TRY: Run 1K on the treadmill as fast as you can, record your time, and try to beat it four weeks later, after running regularly in the intervening period. Or complete 5K on the cross-trainer, again recording your time and then try to do it in less time four weeks later.

What’s your fitness age?

by GymRat - 18th June 202018th June 20200

published in the journal Medicine & Science in Sports & Exercise.
The researchers used the data set to tabulate the typical, desirable VO2 max for a healthy person at every age from 20 to 90, creating specific parameters for fitness age. The concept is simple enough, explains Ulrik Wisloff, the director of the K. G. Jebsen Center of Exercise in Medicine at the Norwegian University and the senior author of the study. “A 70-year-old man or woman who has the peak oxygen uptake of a 20-year-old has a fitness age of 20,” he says. He has seen just this combination during his research.
The researchers have used all of this data to create an online calculator that allows people to determine their VO2 max without going to a lab. You’ll need your waist measurement and your resting heart rate. To determine it, sit quietly for 10 minutes and check your pulse; count for 30 seconds, double the number and you have your resting heart rate. Plug these numbers, along with your age, sex and frequency and intensity of exercise, into the calculator, and you’ll learn your fitness age.
The results can be sobering. A 50-year-old man, for instance, who exercises moderately a few times a week, sports a 36-inch waist and a resting heart rate of 75 — not atypical values for healthy middle-aged men — will have a fitness age of 59. Thankfully, unwanted fitness years, unlike the chronological kind, can be erased, Dr. Wisloff says. Exercise more frequently or more intensely. Then replug your numbers and exult as your “age” declines. A youthful fitness age, Dr. Wisloff says, “is the single best predictor of current and future health.”
NY Times

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Vital Stats

1 Jump Squat

2 Broad Jump

3 Jump Lunge

4 Sprinting

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Triceps

1 Lying dumbbell triceps extension

Lying dumbbell triceps extension

2 Seated reverse-grip overhead dumbbell triceps extension

Seated reverse-grip overhead dumbbell triceps extension

3 Parallel bar triceps dips

Parallel bar triceps dips

Biceps

4 Biceps ladder

Biceps ladder

5 Seated cable concentration curl

Seated cable concentration curl

6 Spider curl (AKA: the Larry Scott curl)

Spider curl

Forearms

7 Plate pinch-hold for forearms

8 One-arm dumbbell behind-the-back wrist curls

Mixing it up for further arm mass gains

References

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Why I decided to transform

How I accomplished my goals

Supplements that helped me through the journey

Diet plan that guided my transformation

Salad

Training regimen that kept me on track

What aspect challenged me the most

My future fitness plans

Suggestions for aspiring transformers

How Bodybuilding.com helped me reach my goals

Catherine’s Top 5 Gym Tracks

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Those looking for guidance on fitness find books being published on the subject a healthy companion

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