Cutting Andro Kit: The Legal and Safer Alternative For Getting Shredded

Cutting Andro Kit

We all know that getting ripped requires intense training, an increase in cardio, along with an effective diet plan. But let’s face it; diet and exercise alone are not the only things many bodybuilders use to get that shredded, dry, hard look you see onstage. lg sciences cutting andro kit

Aside from talking about illegally banned substances like Trenbolone, Winstrol, Clenbuterol etc., what powerful and legal alternatives do bodybuilders use to get ripped?

Welcome to the world of natural pro hormones.

Natural pro-hormones are as important to bodybuilders as any other supplement on the market. No one completely understands how hormones increase muscle mass, strength and size, but did you know they are also extremely effective at reducing body fat.

Natural pro-hormones, like the ones sold by LG Sciences, will give you excellent results when you factor in the life of your cycle and the amount of gains you actually keep after going off cycle.

I have been using natural pro hormones by LG for the past year now and at 42 years old (just turned 42 yesterday by the way), I have never experienced the types of gains and definition I have achieved with this type of supplementation in my 28 years of training.

The gains in strength, lean muscle mass and overall intensity during training has been nothing short of amazing. The best part of it all is I literally get to enjoy all the similar benefits that anabolic steroids provide but without all the dangers, risks, and legal ramifications that come with it.

It’s important to realize every pro hormone will affect each individual differently. But, for the greatest impact “stacking” pro-hormones helps increase the overall potency of the effect.

For getting cut, the Cutting Andro Kit by LG is for those of you who are serious about getting that dry, hard, ripped look. This stack includes the best combination of pro hormones to give you every advantage during your cutting phase while helping you maintain as much lean muscle mass as possible.

Let’s face it; we train hard at building up our muscle mass so the last thing we want to do is lose a good portion of our gains during the cutting phase.

Here are the four pro hormones that make up this killer cutting stack:

EPIANDRO – This is a pro hormone to stanolone that may increase aggression which is great for increasing your training intensity. You’ll get some insane harness in the gym using this pro hormone alone!

1-ANDRO – A great addition to this cycle for the intense hardening and strength boost you get from this dry pro hormone.

17- PRO ANDRO – I love this stuff! It’s a non-androgen hardener that will give an alternative pathway to stanalone production. I call this the ‘vein popper’ because the vascularity you get on this stuff is frickin awesome.

FORM-XT – A must have PCT product for getting you back into perfect condition after your cycle.

As you can see this cutting andro stack is powerful and best of all LG has made it in liquid form for faster and more effective delivery.

Use the chart below for your dosage schedule:

cutting andro kit

Make sure you wait at least 10 minutes between dosages of each product and for FORM-XT use a small portion of food when taking it since it’s in tablet form.

Also, follow the serving sizes according to the label. For example, for 17-PRO ANDRO you take one dose of 1.5 ml using the oral syringe 4 times per day.  Personally, I use 2.0 ml because that dosage seems to give me the best results.   fat burner supplement syringe

Like I said earlier, if you want the closest thing to anabolic steroids without the health risks and legal ramifications, in my opinion, natural pro hormones are the way to go.

The Cutting Andro Kit will give you that edge for getting ripped but remember it’s only as effective when you have the right diet and training regimen locked down.

*Cutting Andro Kit is for men 21 and over ONLY.

For workouts tips, pro interviews, discount prohormone and bodybuilding supplements, custom diet/workout plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value)=>

The Essential Fat Grip Adapter for Hardcore Bodybuilders

Fat Grip Adapter

I have to admit, I have only been exposed to fat grip adapters for the past couple of months but in my opinion no bodybuilder should ever be without a pair.  fat grip training

The growth in my forearms and developing a vise-like grip are just some of the benefits I have experienced since incorporating fat grip training.

Weights that once felt heavy now feel so much lighter in my hands, especially when I train without the grips during a set. It’s amazing that all this comes from simply using a thick bar adapter.

Did you know that forcing to grip harder during training activates more irradiation throughout your body making your muscles work even harder?

So what is irradiation?

It’s the principle of contracting a muscle harder by contracting the muscles surrounding it.

Here’s an example, try flexing your bicep as hard as possible without making a fist. Now try and flex your bicep as hard as possible while making your fist as tight as possible and squeezing.

Notice the difference?

You can contract your bicep much harder when you closed your fist and squeezed. This is called “irradiation” since the nerve impulses of surrounding muscles (fist) can increase the effect of the targeted muscle (bicep).

Now let’s try something else.

Make a fist as hard as possible without flexing your biceps or triceps. Can’t do it right? As you flex and generate more tension in your grip you do so in your forearms, biceps and triceps without even trying.

fat grip adapters

It’s all about generating more tension “on demand” to the muscles being trained and that’s what fat grip training does.

Fat grip training (also known as thick bar training) is something strongmen and bodybuilders used back in the 60’s to achieve amazing strength levels and massive muscle growth.

Geoff “Hellraiser” Hale, ARMWARS International Welterweight World Champion, knows a thing or two about grip strength and fat grip training!

Check out this video of Geoff, known as the Bruce Lee of arm wrestling. His speed and power is incredible! If you think training with thick grips is not for you think again!

Rather than shelling out big bucks for fat barbells an alternative is using what is known as a fat grip adapter or thick grip adapter.

Some of the top pro bodybuilders such as 4X Mr. Olympia Jay Cutler, athletes, MMA fighters, SWAT Teams, and Members of the Military from all around the world utilize fat grip adapters.

With a fat grip adapter you can increase muscle fiber activation in your grip, forearm, biceps, and triceps. It activates the irradiation throughout your body on a hardcore level.

The past several weeks I had the opportunity to test out TruGrips 3.0 (3.0 inch diameter) by Iron Bull Strength and hands down these grips are absolutely the best! They were simple to use, extremely durable, and best of all they hold on like a clamp. No free play or worrying about the grips slipping.

Now prior to that I was using the TruGrip 2.5 (2.5 inch diameter) during training and let me tell you something, I thought the 2.5 was amazing but you upgrade to the hardcore 3.0 fat grip and its game over. The forearm pump and grip training you’ll experience is insane!

During each of my workouts they functioned exactly as if I were using an actual thick bar.  The finger grip grooves and barrel-shaped design provided excellent support. Within seconds I was able to install them so no complaints on convenience and usability.thick bar training iron bull strength

The TruGrips are made of super high quality polymer designed to withstand thousands of pounds so no worrying about the grips becoming compressed either.

Now I know there are lots of other grips in the market but I’ve found that either I had to squeeze the grips or they would pop off the bar or some models had too small of an inside diameter limiting its use with some of the equipment in the gym or some models were simply just a pain in the butt to put on in the first place.

All in all the hardcore 3.0 TruGrips are my preferred fat grip adapter and best of all they offer a variety of sizes and colors ranging from 2 inches all the way up to my favorite 3 inch fat grips.

Now remember, at first you might have to lower the weights because you’ll be limited by poor hand and grip strength but that’s the whole root of the problem and fat grip training is the solution.

In a matter of seconds, you can discover the world of fat grip training and access the muscle growth and strength you’ve been missing out on all these years. Fat grip training equals more muscle!

For workouts tips, pro interviews, discount prohormone and bodybuilding supplements, custom diet/workout plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

From a 1085 lb Powerlifting Squat to Being a Power Giver: Pro Jayson McNett Revealed

Interview with Pro Powerlifter Jayson McNett

Pro Powerlifter, Jayson McNett, squatted 1,085 pounds at this year’s Arnold Classic competing alongside the best lifters in the world. powerlifter squat

Recently, I had the honor to interview Jayson about his powerlifting career and what the future holds for this inspiring and driven champion.

Bodybuilding Blogger: Jayson, congratulations on your success at the Arnold Classic this year, tell us about yourself?

Jayson McNett: Thank you Marco and all I can say is WOW!!! What a great time it was to compete with some of the best lifters in the world.

To tell you a little about myself, well first my name is Jayson McNett, I am 32 years old, and I’m from Toledo, Ohio. I have been a deputy sheriff for the last 10 years. I am married, I have an identical twin brother named Justyn and I’m the youngest child in my family.

I train right now at two places. 1st – Ironworks of Toledo, that’s where all my heavy lifting is done and where my equipment is. 2nd place is Super Fitness of Toledo, where I usually do all my alternate training i.e. accessory work. I lift in the SHW class and I lift multi-ply gear.

Bodybuilding Blogger: What got you started in powerlifting?

Jayson McNett: I actually got started into powerlifting by entering a bench competition here in Toledo. It’s where I was introduced to what we powerlifters call gear or equipment i.e. the bench shirts- never knew at that time something like that existed.

So I competed unequipped or raw as some would say and actually walked out by pressing 430lbs. I think I was 24 at the time but soon after that I started researching competitions and got intrigued.

So I started training my butt off at Super Fitness but it did not have what we call a mono-lift so I had to be inventive with a power rack. Then I just started going and competing and just got hooked.

Bodybuilding Blogger: What are some of your proudest moments in the sport, your victories, titles, or achievements?

Jayson McNett: As of right now I have two proudest moments in my lifting career. The 1st is a competition I did back in November of 2012. The meet was called Detroit Relentless; it was a charity meet put on by friends of mine from Detroit Barbell or DBB. powerlifter detroit

This meet was something special. A couple of months prior my friend who put on this meet Tommy Westhoff, called me up and asked if I could come to this meet and squat a grand. All for a charity meet for a 9 year little boy named Austin who has brain cancer.

At the time he asked, I already had 2 meets within 2 weeks of each other, 1st was the semi-finals for the XPC at THE ARNOLD, the 2nd was actually the biggest meet of my career at the time THE WPC WORLDS IN VEGAS.

Well there was no way I could say NO!  Now here comes the bad part before the great part. I was able to secure my spot for the finals at THE XPC for THE ARNOLD FINALS but 2 weeks after that I bombed at THE WPC WORLDS.

I got back from Vegas that Tuesday November 19, and then already had to go to the DETROIT RELENTLESS that Saturday November 17th, NOTHING WILL EVER COMPARE TO HAVING 50-60 CHILDREN SCREAMING FOR ME WHILE ON THE PLATFORM.

Well, I walked into that meet and had one hell of a day. I squatted 1,050lbs, benched 700lbs and deadlifted 665lbs, all to help raise over $30,000 for Austin. I also won best lifter of the meet that day.

The 2nd one is actually THE XPC at THE ARNOLD. Why, because it was the 1st time multi-ply lifting had been back in 6 years. Also, I had doubters, the ones who said I could not put big numbers on a BIG STAGE. Well is there a bigger stage then THE ARNOLD Classic?

I walked into that meet ready as I ever been. Determined to show my doubters that I could put up BIG NUMBERS on THE BIG STAGE. I did just that too, I squatted 1085lbs ( a 35lb pr), benched 733lbs( a 8lb pr), and deadlifted 700lbs( a 25lb pr) and walked away from that meet with my PRO TOTAL of 2518lbs (a 103lb pr).

Here are some highlights from the 2013 Arnold Classic:

I finished 3rd in my weight class and I think 6th or 7th overall. To do that against some of the best lifters in the World was a great feeling. I also had Overkill Strength Equipment add me to their list of lifters. Thank you Rudy!

Bodybuilding Blogger: Now that’s incredible! Congrats again man what an inspiration and such a powerful way to give back and help. Let’s talk about training. What’s your regimen like? Can you give us some examples of what training methods you use?

Jayson McNett: My training methods are pretty simple in fact. I go in and just train as hard as I can. I’m somewhat un-orthodoxed, I go in sometimes I use chains, then bands , then a combination of bands and chains, volume work, max work, to me I have to keep things different to get the benefit.

I have used the most common methods that most powerlifters use, i.e. westside method, 5/3/1 method, the Coan method, the cube method, some worked some didn’t. With that said there is always a saying WHAT WORKS FOR YOU, MAY NOT WORK FOR ME, so you have to experiment with training styles and sometimes just combine methods.

My training days are Sunday- chest , Tuesday- lower back and leg accessories, Wednesday- upper back and shoulders, Thursday- arms and Saturdays- squats ( my favorite day ).

Bodybuilding Blogger: How do you prepare for competitions?

Jayson McNett: Going into a competition I usually start about 8-10 weeks out depending how I am feeling. That’s when I start to get an idea of what my openers are going to be, how my warm ups should go. Really start to get into my gear. I really start to get the feel for the movements for the gear, the technique involved and get used to the heavy weight. powerlifter deadlift

Bodybuilding Blogger: What’s your nutrition plan like on and off season?

Jayson McNett: My nutrition plan, funny you should ask that, I don’t have one. I like to eat and yes I do watch what I eat sometimes, but hell after a hard day of training, sometimes I just want to come home and eat an ice cream sandwich. Also kinda feels good when you can weigh in while eating an egg mcmuffin. Hahahaha!

Bodybuilding Blogger: That’s funny man. So what’s been your hardest challenge to overcome either in your personal life or powerlifting career?

Jayson McNett: The hardest thing to this point I have had to overcome is to prove to myself and to my doubters that I can put big numbers on the big stages. Very thankful that I have been able to stay injury free to this point, minus the bumps and bruises that come along with this sport.

Bodybuilding Blogger:  You definitely proved that already! What’s it like being sponsored by LG Sciences? What are your favorite LG supplements?

Jayson McNett: Being sponsored by LG SCIENCES is great. It kinda happened out of nowhere. I was able to get sponsored from LG after the Detroit Relentless meet. I had a friend that was sponsored at the time also with LG.

powerlifter squat jayson mcnett He kinda put the word in with LG and with that I just kept posting my training logs and videos on their Facebook page. Then in mid-January they picked me up.

The supplements I used going into my last meet was the epi-andro, the m1d andro and the bc+eaa’s along with a protein power, also epic – a pre workout drink mix.

Bodybuilding Blogger: That’s great, the epi-andro and m1d stack are powerful! What are your future plans?

Jayson McNett: My future plans for this sport are to work my ass off, just go out and have fun doing what a lot of us love to do and that’s heavy lifting and putting it on the platform. And to be considered one of the best SHW lifters. I’m working my way up – just takes time to get there.

Bodybuilding Blogger: If you could give three tips for an aspiring powerlifter, what would it be?

Jayson McNett: Three tips for an aspiring powerlifter, 1st and foremost listen and take all the information in that you can. Like I said earlier, what works for one person might not work for another person.

2nd- Have fun lifting. I know the 1st time you step on the platform that you will be nervous asking yourself why am I here? But remember this you put in the work every single time you walk into the gym. The platform is where you show it off.

3rd- All of us that are powerlifters are a FAMILY. We all have that common goal and it’s to put higher numbers on the platform. So bust your ass and enjoy this awesome sport of powerlifting.

Bodybuilding Blogger: Jayson, thank you so much for sharing your time with us and for being such an inspiring and motivating athlete.

Bodybuilding Blogger.com wants to personally thank our good friend Jayson McNett for this interview. He is a driven, dedicated and determined athlete who has a passion for giving back. You can connect with Jayson on Facebook plus view his pics on our Facebook fan page Bodybuilding Worldwide.

For workouts tips, pro interviews, discount prohormone and bodybuilding supplements, custom diet/workout plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

What’s the Best Prohormone Cycle for Cutting?

Prohormone Cycle for Cutting

Now before I get started let’s assume you already have your diet and training program locked down. You are reading this because you want to look and feel your best and you’re following a good diet and training regimen, but you aren’t getting the kind of results you want. prohormone cycle for cutting

Now I know there are some effective and powerful fat burner supplements on the market but I want to share with you what works great for getting that hard and dry look.

A ketogenic diet has always worked best for me to shed those stubborn pounds fast but recently I wanted to step it up a notch and incorporate a prohormone cycle for cutting.

Thankfully, the cutting edge supplements company, LG Sciences, created a cutting prohormone called 17-ProAndro. No it’s not illegal but it’s often compared to the illegal anabolic, winstrol in how it “feels” when you’re on a cycle.

And let me be the first to say this stuff rocks!

While this product is not an illegal chemically altered androgen, it may in fact have similar qualities. If you don’t want any extra aggression and you want to have an advantage in the gym, 17-ProAndro will give you that edge.

prohormone for cutting It can convert to DHT ultimately but it appears the real power for this progestin hybrid is in its own direct activity. This cutting prohormone is great for adding in a dry prohormone to a cycle or used alone to offset the environmental estrogens in your diet.

When you combine 17-ProAndro with proper diet and training the mental and physical benefits from this prohormone gives you an amazing edge in the gym or onstage to help you reach that dry, ripped look.

lg sciences ph 17 17 -ProAndro is a phenomenal product which I combined with C2K for the ultimate fat burning stack. If you want that cut and dry look then look no further then stacking these two powerful supplements.

The vascularity I get is insane and it’s simply in my opinion the closest thing you can get to an illegal anabolic such as winstrol.

Not only did LG Sciences come out with an incredible cutting prohormone but best of all they have made it in liquid form for faster and more effective delivery and it actually tastes pretty good.

So why oral dosing?

The liquid delivery system gives you immediate absorption in the mouth and then prolonged absorption through the digestive tract. This allows for better bioavailability and more immediate action in the body.

The mouth is one big absorption tissue and the cheeks absorb as much as under your tongue.  That’s why you only need to hold the liquid for 60 seconds for maximal effects.

17-ProAndro is best taken by holding the liquid under your tongue for 60 seconds, then swishing it around your mouth and swallowing completely allowing for maximal absorption. fat burner supplement syringe

You take one dose of 1.5 ml using the oral syringe 4 times per day and it’s best to space your dosages out throughout the day.

For example, 1 dose when you wake up, 1 does after getting ready, 1 dose after your workout, and one dose before you go to bed.

At a minimum you should wait at least 20 minutes between doses.

Here are some things you should know about LG Sciences Prohormones:

1) There is effectively no liver toxicity with legal prohormones.

2) All claims are dependent on proper diet and training.

3) All prohormone products have the possibility of side effects, but they are rare (read the warning on the bottle for a full description).

4) Prohormones should only be taken by people over 21 unless with a doctor’s supervision.

This powerful cutting prohormone will help supercharge your fat loss but remember it’s only as effective when you have the right diet and training regimen locked down.

Stay tuned for more supplement reviews!

For workouts tips, pro interviews, discount prohormone and bodybuilding supplements, custom diet/workout plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

New Bodybuilding Movie Sets the Stage for a New Era

Ask any bodybuilder if they have seen “Pumping Iron” and their response will probably be “Who hasn’t?”

I remember I was a teenager the first time I saw the film and it was truly one of the reasons I got started in bodybuilding in the first place. bodybuilding movie

Back in 1977, this independent documentary introduced the world of bodybuilding and became a huge box office hit creating an international sensation.

It launched one man’s multimillion dollar career, Arnold Schwarzenegger, and changed the sport of bodybuilding forever.

Now after many, many years the producer of Pumping Iron examines the sport of bodybuilding today giving us front row access into the lives of some of our favorite bodybuilders as they compete for the Mr. Olympia title in the film titled ‘Generation Iron’.

Vlad Yudin, director and co-producer says “There hasn’t been a film dedicated to an in-depth and honest look at the sport of bodybuilding since Pumping Iron, and a lot of things have changed since the ’70s.”

With one on one interviews and an in depth look into the lives of legends such as Phil Heath, Jay Cutler, Kai Greene, Branch Warren, Dennis Wolf, Ben Pakulski, Hidetada Yamagishi and Roelly Winklaar, it will be a film no bodybuilder will want to miss!

“The goal of the film is not just to show the grueling training but the individual sacrifice and immense character these athletes have. With the release of this film, I’m hoping to give these guys a platform to express themselves further to an audience that at times might misunderstand who they are and what they represent” said Yudin.

Here is a short trailer into the film scheduled for release in September 2013!

By the way if you haven’t heard Mickey Rourke just signed on to narrate the documentary film. His most recent film was in the hit movie ‘Expendables’ with Sylvester Stallone. Love that movie!

So in a few short months get ready to watch a groundbreaking documentary that is definitely going to help take bodybuilding to even greater heights.

Bodybuilding has needed a film like this for a long time and it’s awesome to see American Media Inc. and the Vladar Company pay tribute to a sport and lifestyle we all love.

Until next time!

For workouts tips, pro interviews, discount bodybuilding supplements, custom diet/workout plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

A Powerful Fat Burner Supplement That No Bodybuilder Can Ignore

Fat Burner Supplement

I’m sure we can agree that nothing can replace hard training, diet and cardio, but make no mistake; supplementation has its rightful place in a bodybuilder’s arsenal.  Supplementation can provide you that extra edge you need to push your fat loss in the right direction. fat burner supplement

Let’s face it, whether you are a recreational or competitive bodybuilder you’re either aiming to build lean muscle mass or lose body fat. It’s as simple as that.

In this post let’s cover two of the hottest compounds for fat loss; Chlorogenic Acid found in Green Coffee Bean Extract and Raspberry Ketones.

So what does chlorogenic acid do?

Chlorogenic acid induces thermogenesis, which speeds up metabolism and burns fat. Something we definitely want more of when it comes to losing body fat.

Tea (black, green or white) and coffee contain this compound but unfortunately for all you coffee drinkers out there traditional brewed coffee doesn’t serve as a good source.

The best natural sources for chlorogenic acid are Green coffee beans. In a recent study testing out the effectiveness of green coffee bean extract alongside a placebo; the green coffee bean extract won hands down.

When it comes to raspberry ketones (primary aroma compound of red raspberries), research has shown it can help burn fat faster by causing the fat within your cells to get broken up more effectively.

Now if you’re thinking about just adding more raspberries to your diet think again. The recommended dose is 100mg per day which means you would have to eat 90 pounds of raspberries!

Now you can always buy a green coffee bean extract and raspberry ketones supplement separately and add even more pills to the ones your taking already but there is a better way.

What if you could get both of these fat busting ingredients in one supplement without popping another pill and have it be even more potent?

The good news is the cutting edge supplements company, LG Sciences, has combined these two amazing ingredients into one great tasting supplement and added in the fat mobilizing amino acid L-Carnitine to give you C2K.

lg sciences c2k C2K is an excellent product which I personally use along with 17-Pro Andro for the ultimate fat burning stack. If you want that cut and dry look then look no further then stacking these two powerful supplements.

Not only did LG Sciences combine these two fat busting ingredients into one supplement but best of all they have made it in liquid form for faster and more effective delivery and it actually tastes pretty good.

So why oral dosing?

Oral dosing under the tongue with plant extracts like chlorogenic acid found in green coffee and raspberry ketones has been shown in one preliminary study to be up to 250X more bioavailable than oral capsules.

This means that it is possible that 5 mg of raspberry ketones in LG Sciences unique delivery system may be equal to 1,250mg of a capsule based product. Now that’s some potent stuff!

The C2K liquids hit your body faster than even tablets and there is reason to believe that you actually absorb more with liquids.  That reason is because where a tablet is stuck under the tongue the liquid can be swished around the mouth.

The mouth is one big absorption tissue and the cheeks absorb as much as under your tongue.  That’s why you only need to hold the liquid for 60 seconds for maximal effects. fat burner supplement syringe

You take one dose of 1.5 ml using the oral syringe 4 times per day and it’s best to space your dosages out throughout the day.  For example, 1 dose when you wake up, 1 does after getting ready, 1 dose after your workout, and one dose before you go to bed.

LG Sciences C2K packs a punch so consider adding this powerhouse combo of Chlorogenic Acid, Raspberry Ketones & L-Carnitine to your arsenal to supercharge your fat loss and training.

Stay tuned for more supplement reviews!

For workouts tips, pro interviews, discount supplements, custom diet/workout plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

From Gymnastics To Figure Competitions: New WBFF Pro Alina Andrews

WBFF Pro Alina Andrews Interview

New WBFF Pro Alina Andrews has been involved in sports her entire life, with her talents first taking her to acrobatics.  At an early age she represented her country in the national team, later went on to winning Miss Galaxy Universe, to turning pro in the WBFF; clearly this was the start of something big for this tremendous athlete. figure competitions wbff pro alina andrews

Recently, I had the honor to interview Alina about going pro and what the future holds for this incredible champion.

Bodybuilding Blogger: Alina, your level of fitness is really impressive. So what got you started in acrobatics and fitness?

Alina Andrews: Thank you Marco, I have been involved in the sport since I was 5 years old quickly advancing until I was 12 when I was chosen to compete for my national acrobatics team Belarus.

Bodybuilding Blogger: What motivated you to get into fitness & figure competitions?

Alina Andrews: In 2012 a good friend of mine signed up for the Miami Pro Championship and suggested I do the same. I needed no persuasion and was immediately interested, must have been my winning instinct coming through!

With over 6 months until the competition I was in no rush and my training progression was slow. Then with just 2 months left the reality hit home and I knew it was time to switch it up a gear. I changed my life straight away and trained twice a day every day, focusing on nothing else but winning the competition. I also completely changed my diet analyzing and understanding everything that I put into my mouth.

Once the competition arrived I was in great shape and I took first place in the two categories I entered, Figure and Fitness Gymnastics.

fitness competitions From then on I was hooked and I trained for my next competition, this time learning more and more about nutrition and techniques focused around physical appearance as opposed to performance.

The next competition that came up was Miss Galaxy Universe which took place in Birmingham later that year. Taking first place again in the fitness category it was clear that my training was working and there was no looking back.

Bodybuilding Blogger: It’s amazing to see how much you progressed. As a successful gymnastics champion, fitness model, and WBFF Pro, what do you attribute your success to?

Alina Andrews: This has to be my desire to win and to be the best! I’ve always had it in me; I even love to compete with myself! It doesn’t matter what I am doing I love the challenge and becoming the best just motivates me every day. Without this desire I don’t think anyone can truly be their best.

Bodybuilding Blogger: Excellent! Can you tell us about your training philosophy?

Alina Andrews: Learn to understand your body and learn to push yourself more and more, every day. Overall though you must have fun. Remember why you are doing this; you will be surprised how much motivation it will give you.

Bodybuilding Blogger: So true and great advice, what’s your workout regimen been like?

Alina Andrews: For me cardio is extremely important. I’ve done a lot all my life so my body is used to it, meaning I have to do more and more to keep pushing myself.

Once that is out of the way I get started on working every part of my body. I favor high rep workouts over high weight but that’s just because it works best for me. I like to think that I don’t have any limits and if my trainer tells me to do 100 reps I will do 300 just to prove I can!

Here’s a short video clip with some training and posing:

Bodybuilding Blogger: Nice! With a busy schedule with training, coaching, photo shoots not to mention preparing for competitions, how do you stay on track with your nutrition on and off season?

Alina Andrews: Nutrition is a lifestyle for me so I never think of it as a chore. I also never worry about it taking time to prepare my meals. It doesn’t matter if I’m on or off season, I will always plan ahead and prepare. I think the key for me was learning so much about my body and how it reacts to different food, this has made it great fun and I feel like I am always learning.fitness competitions training

Bodybuilding Blogger: Let’s talk about cardio. What type works best for you and how is it different during off-season compared to pre-contest?

Alina Andrews: For me running is best. I don’t enjoy it and it’s not fun but the rewards are good so I dig deep and keep at it. I think that it’s the shaking when running that helps but whatever the reason it gives me great tone.

I also do a gymnastics session twice a week. This is great for core strength and flexibility but there is also a lot of cardio there. The advantage of this is its actually great fun too, definitely recommended for anyone that hasn’t tried it.

Overall my training split is 2 parts weights to 1 part cardio. Although I keep the intensity high on the weight training so the heart is beating fast and it’s effectively more cardio.

Bodybuilding Blogger: Now that’s a serious training regimen! What was it like earning your WBFF Pro card? Is there an upcoming show you plan to compete in?

wbff pro alina andrews Alina Andrews: It was a great achievement for me and I was filled with joy. I felt like all my hard work had paid off and it gave me great energy to look for my next challenge. The WBFF is a great organization and it feels amazing to be part of their elite group of Pro athletes. The whole show is not only a huge challenge but it is immense fun and I will definitely be back to win the WBFF World Championships in Las Vegas 2013.

Bodybuilding Blogger: If you could give one piece of advice to an aspiring figure pro, what would it be?

Alina Andrews: Never give up! This is your life and you CAN do anything. Make your dreams come true, they are yours if you really want them.

Bodybuilding Blogger: Alina, thank you so much for sharing your time with us and for being such an inspiring and motivating athlete.

Bodybuilding Blogger.com wants to personally thank our good friend Alina Andrews for this interview. She is an energetic, outgoing, driven, dedicated athlete and coach with a focus on helping others become the best they can be. You can connect with Alina on Facebook, Alina’s web site, plus view her pics on our Facebook fan page Bodybuilding Worldwide.

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How Thick Bar Training Develops Super Strength and Muscle Growth

Thick Bar Training with TrueGRIPs

Ever heard of the phrase ‘You’re only as strong as your weakest link?’

For bodybuilders, power lifters, strongmen, MMA fighters and athletes it’s generally their grip strength. Unfortunately, most people don’t focus on developing the strength in their hands and forearms. thick bar training

Grip strength happens to be the one thing that may be holding you back from maximizing true strength and muscle development.  While you train so hard on building up all the muscles in your body, grip strength always gets left behind.

It becomes your weakest link.

Now if you think that all you need to do is more wrist curls think again! With almost 35 muscles involved in gripping activities, doing wrist curls will only hit a small percentage of these muscles.

So what can you do?

It’s an old trick that strongmen and bodybuilders used back in the 60’s to achieve amazing strength levels and massive muscle growth.

Today, it’s used by top pro bodybuilders, athletes, MMA fighters, SWAT Teams, and Members of the Military from all around the world.

It’s called Thick Bar Training.

Some of today’s most highly respected strength coaches swear by it. Charles Poliquin, trainer of over 400 Olympic athletes said, “I am a big believer in using thick-handled barbells/dumbbells.”

Thick bars are just like standard barbells and dumbbells, but they’re just thicker. The standard ones have a one inch diameter but with thick bars you’re talking about 2 to 3 inches in diameter.  (Some look more like truck axles) thick bar training grips

I’m sure you would agree with the regular 1 inch bar, it’s pretty simple to wrap your whole hand around and support it in the palm of your hand. But with thick bars it’s a whole new ball game!

With thick bar training you increase muscle fiber activation in your grip, forearm, biceps, and triceps. You’ll develop levels of upper body strength you have never experienced before!

But there is a drawback with thick bars. They are extremely rare to find in local gyms because they are so expensive. The good news is there is an option that can give you the same function as a thick bar but without the big price tag.

It’s called a thick bar adapter (called TrueGrips)

This week I had the opportunity to test out TrueGrips 2.5 (2.5 inch diameter) by Iron Bull Strength and hands down these grips are absolutely the best! They were simple to use, extremely durable, and best of all they hold othick bar training n like a clamp. No free play or worrying about the grips slipping.

During each of my workouts they functioned exactly as if I were using an actual thick bar.  The finger grip grooves and barrel-shaped design provided excellent support. Within seconds I was able to install them so no complaints on convenience and usability.

The TrueGrips are made of high quality polymer designed to withstand thousands of pounds so no worrying about the grthick bar training iron bull strength ips becoming compressed either.

Now I know there are lots of other grips in the market but I’ve found that either I had to squeeze the grips or they would pop off the bar or some models had too small of an inside diameter limiting its use with some of the equipment in the gym.

Some of the other models were simply just a pain in the butt to put on in the first place. This is especially important if you’re doing a drop set where you really don’t have time to mess around.

All in all TrueGrips are my preferred thick bar adapter and best of all they offer a variety of sizes and colors ranging from 2 inches all the way up to 3 inch grips for the hardcore lifter.

Now remember, at first you might have to lower the weights because you’ll be limited by poor hand and grip strength but that’s the whole root of the problem and these grips are the solution.

In a matter of seconds, you can discover the world of thick bar training and access the muscle growth and strength you’ve been missing out on all these years. Thicker bars equal more muscle!

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How To Build Back Muscles Dragon Style

Build Back Muscles

 

In the previous post we covered one of the staple exercises for back training; seated cable rows. In this post we’ll look at a back exercise that develops the middle back, lats, and biceps. build back muscles

This exercise has been used by serious bodybuilders for many years and is a great isolation exercise that spawned off one of the great compound exercises for the back.

It is the T-bar Row Machine.

The T-bar Row Machine is a popular piece of equipment for training the back and can be done either using palms down or palms up depending on what muscles of the back you want to target.

It’s a plate loaded machine and various models include a height adjustment feet plate that supports the chest so stress comes off the lower back and legs.

You can also change your grip by choosing the upper handles for targeting the upper back or using the lower handles for targeting the lower back.

It’s important to really concentrate on squeezing the back muscles when doing this exercise. It’s easy to have your biceps dominate the pull so you may want to use straps to help improve your movement.

If you really want to feel the burn hold the peak contraction for 1-2 seconds for each rep.

Your form is key, be careful not too hyper-extend your back or you can really cause a serious injury.

Here is IFBB Pro Hidetada Yamagishi (The Dragon) doing a heavy set of rows:

We all have our favorite back row exercises such as the standing T Bar Row, Bent over Barbell Row, Bent over Dumbbell Row and Seated Cable Rows but the T-Bar Row Machine is a great exercise to include in your arsenal.

As you progress through your training you’ll get a feel for what works best for you and what methods to incorporate with certain exercises.

For example, with the T-bar Row Machine change from palms down to palms up and incorporate various methods such as drop sets, isometrics, negatives, etc. to really shock the muscles.

Variety is the key since our muscles adapt fairly quickly. Stay tuned for more workout tips!

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Build A Cobra Back With Seated Cable Rows

Seated Cable Rows

One of the most important areas on your physique is the back. Not only does having that cobra lat spread look awesome but a strong back is essential for hardcore training. In bodybuilding you are aiming for three things with regards to back seated cable rows development:

First, it’s the thickness of the upper back (traps). Second, it’s the width of your back (lats). Finally, it’s a highly defined middle and lower back (rhomboids, spinal erectors and lower lats).

In this post we’ll look at a back exercise that develops the traps, lats, and the middle back. This exercise has proven its worth to serious bodybuilders for many years and should be a staple exercise in your back training regimen.

It is Seated Cable Rows.

Seated cable rows are a popular compound exercise for the back and can be done using a v-bar handle, straight bar, or with a rope.

It’s important to really concentrate on pulling your back with your lats when doing this exercise. It’s easy to have your biceps dominate the pull so you may want to incorporate straps to help improve your movement.

Another way to really attack the lats when doing this exercise is to hold the peak contraction for 1-2 seconds for each rep.

Your form is key so don’t round your back as you lean forward and definitely don’t hyper-extend as you pull back or you can really cause a serious injury.

Here is IFBB Pro Roelly Winklaar doing a set of seated cable rows:

We all have our favorite exercises for each body part but exercises such as the seated cable row should be a mandatory exercise in our training arsenal.

As you progress through the various stages of training you’ll understand what works best for you and what methods to incorporate with certain exercises.

For example, with seated cable rows change from using a v-bar handle to a straight bar and incorporate various methods such as negative reps or drop sets as a way to shock the muscles.

Variety is the key since our muscles adapt fairly quickly. Stay tuned for more workout tips!

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Top 20 Anti Inflammatory Foods

Anti Inflammatory Foods

Did you know working out can increase free radical production and inflammation in your body?anti inflammatory foods

After those grueling workouts I’m sure you’ve experienced the pain, swollen achy joints and tender muscles afterwards.

Let’s face it we all love to push ourselves and break those pain barriers during a workout. But what can we do to fight off inflammation and recover faster?

The good news is BCAAs and certain foods will be your best ally in the fight against inflammation plus help in muscle recovery.

Taking a BCAA supplement is especially useful if you are on a low calorie diet or preparing for a competition. It’s also a matter of convenience since taking BCAAs via a powder, pill, or liquid drink may be easier for you.

Here is the Top 20 anti-inflammatory foods loaded with antioxidants:

  1. Apples
  2. Bananas
  3. Black currants
  4. Blueberries
  5. Broccoli
  6. Blood oranges
  7. Carrots
  8. Cherries
  9. Citrus fruits
  10. Cranberries
  11. Green tea
  12. Kiwi fruits
  13. Mangos
  14. Oranges
  15. Pineapple
  16. Papayas
  17. Raspberries
  18. Red grapes
  19. Strawberries
  20. Tomatoes

Some other ways to control inflammation and help the recovery process include a nice sports massage, ice, compression garments and of course rest!

At the same time stay away from certain foods that actually activate inflammation in your body. Mainly you want to stay away from omega-6 fats such as sunflower oil, soybean oil, cottonseed oil, and corn oil. Some other foods to avoid include processed foods and those goodies you can pick up at a bakery.

Remember, inflammation is a natural part of the healing process and accompanies hard training. It’s a complex topic, and I hope this post has given you a few tips to help you recover faster while reduce inflammation from those hard core workouts. Until next time!

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IFBB Figure Pro Jessie Hilgenberg Reveals How To Be A Champion

IFBB Figure Pro Jessie Hilgenberg Interview

 

New IFBB Figure Pro Jessie Hilgenberg has been involved in fitness and sports since a very young age. Being fit and living healthy is what she knows and loves. jessie hilgenberg

Recently, I had the honor to interview Jessie about going pro and what the future holds for this amazing athlete and champion.

Bodybuilding Blogger: Jessie, congratulations on earning your IFBB pro card at the 2012 NPC USA’s. What motivated you to compete in figure competition?

Jessie Hilgenberg: Thank you so much Marco! Growing up I played a lot of team and individual sports – I put most of those on hold during college to focus on my advertising and graphic design degree so when I graduated I really wanted to find a sport that allowed me to still work on my athleticism and compete.

In 2008, I went to a local NPC bodybuilding show to watch my boyfriend (now my husband), Alex, compete as a heavyweight bodybuilder and that is where I first saw women competing in the figure division. I knew right then that I wanted to train to compete in figure!

I continued to train hard and had Alex guide me through the diet process. I knew absolutely nothing going in and had no help with posing. I gave it my best and placed second in my height class. From there, I continued researching online and learned as much as I could in order to improve each time I stepped on stage.

Once I learned what diet and training worked best for me, I stuck with that and dedicated a ton of time to my posing and stage presentation – it needed the most help. jessie hilgenberg ifbb pro

Where I live there is not access to any figure pros or anyone that could help me pose for figure, so I relied on YouTube videos and practiced for hours and hours. Each show I improved and studied my posing so that I could fix any weak points. Eventually, it all paid off and I earned my IFBB pro card by winning my class at the 2012 NPC USA’s.

Bodybuilding Blogger: Wow! Talk about determination! What’s your training philosophy?

Jessie Hilgenberg: I stick to traditional philosophies when it comes to lifting – heavy, compound exercises make up the bulk of my training with isolation exercises used to supplement those lifts.

I train the body parts that need to grow the most twice per week and rarely or never train body parts that are already dominant (biceps, triceps, calves, chest and abs). I love my legs to look very balanced so I separate them into 2 days so I can focus on quads/overall legs during one workout and glutes/hamstrings in the second workout.

Bodybuilding Blogger: Nice! What’s your workout regimen like?

Jessie Hilgenberg:

Day 1: Shoulders

Day 2: Legs (quad focus)

Day 3: Rest/yoga

Day 4: Back/shoulders

Day 5: Legs (glutes & hamstrings focus)

Day 6: Rest/yoga

Day 7: Back

Here’s a short promo video:

Bodybuilding Blogger: Awesome video! With a busy schedule with training, coaching, photo shoots, running a successful business not to mention preparing for competitions, how do you stay on track with your nutrition on and off season? What are some of your favorite foods?

Jessie Hilgenberg: It is definitely hard to do! I’ve always operated better in chaos so somehow I make it work. If I ever find myself with free time, I usually end up filling it with something that makes me busy. It makes me nervous to not be doing anything. I’m crazy!

In order to make it all work I have to be very organized, prioritized and structured. This works out perfectly with the fitness competition lifestyle – because it takes organization, prioritization and structure to be a champion. ifbb pro jessie hilgenberg

One of my favorite hobbies is tracking my food in the My Fitness Pal app…I told you – I’m crazy! Even in my off-season, I love knowing exactly the macronutrients that are going into my body every day.

Without the structure, I’d be a disorganized mess. Some of my favorite meals are chicken & oatmeal mixed together, coconut oil & cinnamon in my sweet potatoes, and anything that makes me feel like I’m eating an amazing pasta dish.

I love finding gems like brown rice pad Thai noodles so that I can create a fun pad Thai dish with chicken, hot peppers and peanut butter sauce (heated peanut butter with Bragg’s liquid aminos).

Dang, that sounds good right now!

Bodybuilding Blogger: Tell me about it! Great tips too thank you. What kind of cardio works best for you and how is it different during off-season compared to pre-contest?

Jessie Hilgenberg: For me, this is complicated. My upper body stays lean and gets lean very easily while my lower body takes longer to join the party.

If I spend all my time doing long sessions of steady state cardio, my upper body will get too shredded while I work at bringing in my legs and glutes. So, I focus more on shorter, more intense interval cardio during my contest prep.

I’ll do that about 3-4 times per week along with 1 or 2 steady state sessions on the stepmill or incline elliptical. There’s not much of a change in my off-season except for maybe less sessions.

jessie hilgenberg pro My calories and carbs are much higher in my off-season to support building some more muscle where needed. I like to keep the interval cardio session in year-round because it improves my athleticism and cardiovascular health.

Bodybuilding Blogger: What has been your hardest challenge to overcome either in your personal life or competitive career?

Jessie Hilgenberg: Probably just not having anyone around me that knows more than me about what it takes to be a top figure competitor. I would have loved to have been in a bigger city with access to figure pros and/or qualified competition coaches to help me along the way.

Up until this interview, I have never had a coach so my hardest challenge to overcome was just finding a way to navigate through all of the research I did on my own and figure out what worked best for me through trial and error.

But now, looking back, I believe it is because of that that I am the athlete I am. It was and still is a long process with a lot of learning and experimenting.

Bodybuilding Blogger: You let nothing hold you back. Your journey is very inspiring and motivating! Let’s talk about coaching. As a coach and consultant what is your approach with competitors and non-competitors and what do you see them struggling with the most?

Jessie Hilgenberg: My approach as a coach is to be their mentor and friend throughout the entire process. Like I said above, it is because of my own process that I am the athlete I am today and feel like I have so much to give now.

I didn’t even mean to start coaching – I helped a friend compete in her first show a couple of years ago and it just turned into a full-time job! I just can’t help but spread my love and knowledge for the sport! I only take on a few girls at a time because I take care of my girls the exact same way I take care of my own training – a TON of detail and time.

I go to bed and wake up thinking about their programs – if I could move them into my house and be with them every moment of the process, I would! But I would probably be divorced :). I coach girls all over the country – and even a couple out of the country – and just love that they are getting the best experience possible.

I am completely obsessed with them getting on stage with their physique and posing the best they’ve ever been. I have high expectations of them and it, in turn, gives them high expectations of me. I love witnessing them fall in love with the sport and I am so proud when I see them walk out on stage feeling better and more confident than they ever have felt before! jessie hilgenberg ifbb

What I see them struggle with the most? Every one of them is different. Some are stressed about their work; others have family stress, health concerns, confidence concerns, etc. I love that each one of them is unique and that as a woman and fellow fitness competitor, I can relate to them and help them through it.

Bodybuilding Blogger: Great answer and I can see why you’re so successful! So tell me what’s it like being sponsored by NLA Performance? What are your favorite NLA For Her supplements?

Jessie Hilgenberg: Being sponsored by NLA Performance is incredible! They seeked me out in August of 2012 and our relationship has developed into a great partnership since then. They value me and I stand behind their supplements. I work closely with their women’s line of supplements, NLA For Her, and use every one of the products.

My favorite is probably the pre-workout, Uplift. I’ve always kept my supplements simple and have struggled with finding a pre-workout that doesn’t have heavy stimulants.

Uplift is formulated with women in mind with only mellow, clean stimulants but also includes BCAA’s and light N.O. boosters so I still have the extra blood flow to my muscles during lifting and feel just enough of the extra energy boost and focus that help so much.

Some days I only have one scoop and other days I have two or three – either way, I never get that “cracked out” feeling I get with other pre-workouts and love it. And if you haven’t tried their whey protein powder yet – it’s AMAZING! It has a great amino profile and great, healthy, medium-chain triglyceride fats that I already include in my diet every day.

Did I mention it tastes like a chocolate éclair?? I even use it to make protein pancakes and other yummy treats. Those are just my two favorites. I use their Her Aminos for an energy boost all day and the fat burner, Shred Her, during my contest or photo shoot prep. jessie hilgenberg pro athlete

Bodybuilding Blogger: Now you’re really getting me hungry! If you could give one piece of advice to an aspiring figure pro, what would it be?

Jessie Hilgenberg: If you’re looking to start competing, find a coach that has experience in the organization you want to compete in. A lot of people and trainers call themselves a coach, but you get a one-size-fits-all program and often they have never even competed in that organization (or at all).

Do your research! Meet and/or talk with them many times before getting started. You must have a good connection with them because you will go through a lot of different things during the process and you should be able to be open with them.

If possible, spend the extra money for a truly full-service coach that has the credentials to provide you with custom training, nutrition and all the things that come along with competing (proper posing, organization rules/regulations, posing suit selection, etc.).

Bodybuilding Blogger: Great advice! Jessie, thank you so much for sharing your time with us and for being such an inspiration.

Bodybuilding Blogger.com wants to personally thank our good friend Jessie Hilgenberg for this in depth interview. She is a passionate, dedicated, hardworking athlete and coach with a drive to help others become the best they can be. You can connect with Jessie on Facebook, Twitter and YouTube, plus view her pics on our Facebook fan page Bodybuilding Worldwide.

*As a special gift for Bodybuilding Blogger.com readers get 10% off your order of NLA Supplements by using the code ‘Blogger 10’

Photography credits Pete Rezac Photography
Video credit Steve Salerno Productions

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How Many Calories Should I Consume to Lose Weight?

Number of Calories to Consume to Lose Weight

In the previous post we covered body fat calculation so you can determine how much weight to lose to achieve your desired body fat level, now let’s cover caloric intake. how many calories should I consume to lose weight

You’ve probably heard the old-fashion way of calculating this which is basically to cut 500 to 1,000 calories a day from your diet which would result in losing a pound a week.

As you know one pound of fat is equivalent to 3,500 calories so if you cut your calories by 500 each day for seven days then in theory you should lose one pound at the end of the week. Double that amount to 1,000 calories less per day then you will lose two pounds per week.

I wish it was that simple but it doesn’t work out that way. Did you know that if you cut calories drastically you can actually slow down your metabolism and even gain weight!

Our bodies are extremely smart and they adapt to extreme conditions. When you starve yourself your body will go into starvation adaptation which means it will slow down its metabolic rate to allow the body to survive longer.

The good news is reducing your daily calories by 300 (women) or 400 (men) keeps your metabolic rate high enough to burn fat while saving muscle at the same time. So don’t starve yourself!

For bodybuilders, here is a suggested formula to determine calorie intake for fat loss and muscle preservation:

First you will need to know your weight in kilograms so use this conversion calculator:

Secondly, determine the Intake Calorie # to use.

*For Fat Loss use Intake Calories of 35 to 38

*For Rapid Fat Loss use Intake Calories of 29 to 32

Finally plug in the numbers using the following formula:

Body weight (kg) x Intake Calorie # = daily caloric intake for fat loss

As an example, let’s say your weight is 195 pounds (88.6 kilograms). Here’s how to figure your calorie requirements to lose fat:

88.6 X 35 = 3,101 calories per day

If you wanted a more aggressive fat loss then use 29 as your intake calorie #. Let’s do the math:

88.6 X 29 =2,569 calories per day

If you still need a calorie deficit to continue to lose fat or break a plateau then reduce your calories by about 300-400 calories a day and increase cardio. Remember, a 300-400 calorie deficit is the ideal number to lose fat while maintaining muscle.

In the next post we’ll cover what your calories should consist of for maximum results. Stay tuned!

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How Much Body Fat Do I Have To Lose?

Calculate How Much Body Fat To Lose

 

If your goal is lose weight, get ready for a competition, or simply look better there are many ways both healthy and unhealthy to go about achieving your goal. how much body fat do I have to lose

Two of the most common ways which are not only unhealthy but also unsustainable are crash dieting and fad dieting.

With crash dieting you can lose weight relatively fast but at a cost. Let’s say you lost 20 pounds in 20 days, the first 6-10 pounds would be fluid while the rest would be fat and muscle.

So rather than lose your precious muscle you’ve worked so hard to build, in my opinion a sound strategy that includes a fat-burning training program and an individualized, nutritionally balanced meal plan works best.

First, you should set some physique goals for yourself.

What body fat percentage do you want to achieve?

Once you have that number the next step is to figure out how close you are to your goal. Without getting into all the ways to check body fat let’s cover the most effective ones; underwater weighing (quite costly), bio-electrical impedance analysis (BIA), and the skin-fold technique.

Once you know your current body fat percentage you will need to figure out how many pounds you need to lose to reach your goal.

Use the following formula:

  1. Current body weight x current body fat% = fat weight
  2. Current bodyweight – fat weight = fat-free weight
  3. Fat-free weight / desired  % of fat-free mass = goal weight
  4. Current body weight – goal weight = weight loss goal

Here’s an example, let’s say you weigh 195 pounds with a current body fat percentage of 15 percent and your goal is to achieve 10 percent body fat. Your goal weight will be composed of 10 percent fat and 90 percent fat-free mass.

So how many pounds do you need to lose?

Let’s do the calculation:

195 lb x .15 = 29.25 fat weight

195 lb – 29.25 = 165.75 fat-free weight

165.75 / .90 = 184.16 lb

195 lb – 184.16 lb = 10.84 lb

As you can see to achieve 10 percent body fat, you would need to lose 10.84 pounds. Now the key is you want those 10.84 pounds to be fat pounds so you want to minimize muscle loss as much as possible.

In addition to your diet, which we will cover in the next post, working out benefits you in three ways:

  1. Working out improves your rate of fat burning – Each workout can burn as much as 300-400 calories or more depending on your level of intensity not to mention the calories you burn doing cardio.
  2. Working out raises your resting metabolic rate – After you workout, your RMR stays elevated for several hours. With high intensity workouts this can go on for over 24 hours!
  3. Working out preserves muscle – Working out is one of the best ways to ensure you are losing weight from fat rather than from muscle.

There’s no question that you can lose weight by cutting calories but without working out you risk losing muscle as well. In addition, cutting calories too much can sabotage your efforts and actually slow down your metabolic rate.  Now that you know how much weight you need to lose let’s cover the number calories you need to consume to lose weight.

The good news is there are sound nutritional strategies that you can implement to lose body fat and retain muscle.  The best part is you don’t have to starve yourself, deprive yourself, or severely restrict calories to achieve your goal. Stay tuned!

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IFBB Figure Pro Tanya Etessam Conquers Battle With Anorexia Through Fitness

IFBB Figure Pro Tanya Etessam Interview

With the love and support of her family and a passion for fitness new IFBB Pro Tanya Etessam found a healthier way to control her battle with food and weight. ifbb figure pro Tanya Etessam

With up to 24 million people of all ages and genders suffering from an eating disorder in the U.S. people like Tanya are overcoming and inspiring others to conquer their battles.

Recently, I had the honor to interview Tanya about her wonderful recovery, her passion for fitness and what the future holds for this inspiring athlete.

Bodybuilding Blogger: Tanya, your story is truly amazing and a testament to the power of the human spirit. Thank you for opening up and sharing your battle with anorexia with us. Since your early teens you battled this eating disorder. How did you overcome and continue to conquer it today?

Tanya Etessam: Overcoming anorexia was a very long and slow process; it literally took years! Like anything else, it took a lot of time and persistence to battle the eating disorder. I have a wonderful family who was there to help and support me (and still does), along with a ton of therapy ha-ha.

Bodybuilding Blogger: Congratulations on overcoming and continuing to win this battle. I understand that as a contemporary modern/ballet dancer part of your disorder included over exercising. Can you share with us what you did back then and how your training is different today? ifbb pro tanya etessam

Tanya Etessam: When I was dancing my training consisted of just that… dancing! We would all dance for 5+ hours a day and then have rehearsals or performances. I also had my own extra obsession… abdominal training! I would do a series of 3,000 crunches/sit-ups etc… EVERYDAY.

My training now is 100% different. I focus on weight training and sprinting; my workouts are no more than 1 hr. per day.

Bodybuilding Blogger: So not only did you find a new passion and healthy approach to fitness but I heard you also overloaded on educating yourself too. Can you share what courses you took?

Tanya Etessam: Yes, I LOVE to research, learn new things, and most of all, learn WHY we do or don’t do certain things. To me, it is the worst when people become robots and just believe anything and everything they hear/read without knowing the reason why.

I have a B.S. Degree in Exercise Science & Health Promotions, American College of Sports Medicine Certification, Charles Poliquin Strength & Conditioning Certification, BioSignature Hormonal Body Composition Practitioner, TRX Certification, etc… I am adding more to my list on a consistent basis; you can never know too much!

Bodybuilding Blogger: Fantastic and so true! What motivated you to compete in figure competition?

Tanya Etessam: When I stopped dancing I needed another competitive/ performing outlet. I started working in a gym as a personal trainer and started training with a co-worker of mine. We decided to take on a new challenge (figure competition) and just go for it! We worked great together, trained really hard, learned a lot, and the rest is history. tanya etessam

Bodybuilding Blogger: Congratulations on earning your pro card at the NPC Junior Nationals! How does it feel to be a new IFBB Figure Pro?

Tanya Etessam: Thank you! It was great to get recognized and awarded for all of the hard work; however every competitor puts in their blood, sweat, and tears! Every single one of them should be acknowledged and respected for their dedication and commitment to their bodies.

Ultimately, we live in our own skin… the hard training and clean nutrition makes us stronger and healthier people; the competition aspect is just a bonus.

Bodybuilding Blogger: Well said! As a certified personal trainer at Just Fit Gym what is your approach with clients and what do you see people struggling with the most?

Tanya Etessam: My approach is to treat each client as an individual! Too often, I hear about other trainers giving each of their clients the same “cookie cutter” workouts and the same “cookie cutter” nutrition plans… what is personal about that?

Here is a sample of me doing barbell zercher squats.

Everyone’s body responds and adapts in a different way; that should be recognized.

Most of my clients struggle with fat loss and self-esteem issues. Nothing makes me happier than when a client of mine becomes self-confident and happy in their own skin.

Bodybuilding Blogger: Definitely the right approach. What’s your training philosophy and workout regimen like? tanya etessam ifbb pro

Tanya Etessam: Train smart; don’t be a robot and listen to everything you hear without knowing WHY. Fuel your body, don’t stuff it with garbage, and most importantly LEARN your own body.

Bodybuilding Blogger: As a new IFBB Figure Pro how has life changed for you and what are your future plans?

Tanya Etessam: I respect everyone in the competition world; however becoming an IFBB Pro did not change my life one bit. As I mentioned earlier, competing is a bonus… I train hard and eat nutritiously for ME, not for the competitions.

If you get lost in the competition world you might forget and/or miss out on the other things in life that can really have an impact. My future plans are to continue to live healthy, continue to train hard, and to pursue my own personal business goals… stay tuned ;-) tanya etessam pro

Bodybuilding Blogger: If you could give one piece of advice to an aspiring figure pro, what would it be?

Tanya Etessam: Do it for YOURSELF and don’t get caught up or pulled into things you don’t want to do… there are always two sides to every situation; stay true to yourself.

Bodybuilding Blogger: Thank you so much Tanya for sharing your time with us and for being such an inspiration

I want to personally thank my good friend Tanya Etessam for this interview. She is a disciplined, driven, hardworking athlete and coach with a passion for educating, helping and inspiring others. You can connect with Tanya on TanyaEtessam.com, attend one of her inspirational seminars plus view her pics on our Facebook fan page Bodybuilding Worldwide.

Be sure to check out Tanya’s customized diet plan and customized workout program.

Photography by Carolina Gonzalez (photo 1,5) – carolina@axisdzn.com

Photography by Humberto Vidal Photo (photo 2,3,4)

Stay tuned for more inspiring stories, workout tips, interviews, and nutrition info from the pros.

For workouts tips, pro interviews, discount supplements, nutrition plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

How to Break Plateaus With The SST Bodybuilding Training System

Sarcoplasma Stimulating Training (SST)

Having a hard time breaking out of a muscle building plateau?

The good news is you can burst through it when you apply the right training methods. Increasingly used among the European hardcore bodybuilding community, Patrick Tuor’s training method is an innovative concept that helps push through training plateaus and maximize workout effectiveness. sst bodybuilding training system

Developed by veteran IFBB coach and former WABBA world champion Patrick Tuor, this system has recently permitted long time bodybuilder Francisco Corral to take a coveted second spot at the 2012 Arnold Sports Festival in the -100 kg category.

Here’s an in depth explanation of the SST method.

Sarcoplasmic hypertrophy is defined as an optimization of non-contractile elements and fluids. This hypertrophy results in a muscle mass increase without a strength increase.

Consistently applying the SST method for extended training cycles results in an increase of the connective tissue’s endosomial fibers, a higher glycogen retention – 1 gram of glycogen generates 3 grams of water retention- than traditional workout methods.

Pumps and circulatory blood are enhanced tremendously.

To get a better picture of how exactly an SST workout is done and to witness the incredible pumps a bodybuilder can achieve, take a look at the following video where Patrick Tuor performs an SST biceps set:

The Sarcoplasma stimulating training is a unique method based on Patrick Tuor’s extensive coaching experience. Gathering data from top IFBB athletes, Patrick Tuor has come up with an exclusive recipe that is used by today’s top bodybuilders.

If you want better pumps, more intensity and more muscle mass, no other training method will put more stress on your muscles than this.

Do you think you have what it takes to endure an SST workout?

Undoubtedly, this method is a potent weapon in a bodybuilder’s arsenal to overcome hard to break plateaus and muscle adaptation.

Remember, the key to more size for most trainees is boosting the sarcoplasm, the energy fluid in the muscle fibers. That takes long tension times and/or shorter rests between sets.

What about getting stronger?

Strength indicates that you are primarily building the myofibrils, the FORCE-generating strands in the muscle–not necessarily sarcoplasmic size. And it appears that the myofibrils are secondary when it comes to muscle mass.

Scientists are beginning to believe that the sarcoplasm is the major player in creating ultimate muscle size. So if you’re interested primarily in getting BIGGER, you need to stress that energy fluid more.

This is exactly what SST is all about.

Sponsored post brought to you by IFBB coach and WABBA world champion Patrick Tuor

Authored by Patrick Tuor

For workouts tips, pro interviews, discount supplements, custom diet/workout plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

IFBB Pro Pauline Nordin Reveals How to Discipline Your Dedication

Pauline Nordin Interview

From becoming an IFBB Figure Pro, to being an International top fitness model, to being ExerciseTV’s most butt-busting trainer for the TV program “Biggest Loser” (Nordic version), Pauline Nordin has traveled a long road with many hurdles to become the straight-forward fitness star she is today. Pauline Nordin

Recently, I had the honor to interview Pauline about her training style, her company Fighter Diet™, and what the future holds for this tremendous athlete.

Bodybuilding Blogger: Pauline, you are inspiring and motivating so many people around the world with your straight forward fitness approach. What do you attribute your success to?

Pauline Nordin: Thank you Marco! There are so many fads and confusing fitness fairy tales out there people don’t know what to do, they end up in a catch 22 where it seems they’re doomed and whatever they do they fail.

I don’t sell a dream, I sell real results that come from being dedicated and disciplined as well as having patience. You don’t transform your body and mind over night. I lead by example. That’s what I think brings me continuous success.

Bodybuilding Blogger: Right on! So what motivated you to compete in figure competition?

Pauline Nordin: I wanted to take my body from being average to being exceptional. I set my goal and then followed my plan. It took me three years from that decision to being on stage. I had my mind set on it from my very first workout and didn’t allow myself to slip off or doubt my capabilities.

Bodybuilding Blogger: That’s some serious focus, can you tell us about your training philosophy and no-nonsense approach to fitness?

Pauline Nordin: I believe in the old basics of heavy weight and compound movements. Just plain and simple. Lift more and more weight and do more reps with a given weight. Keep on doing it and you grow muscle. IFBB Pro Pauline Nordin

Bodybuilding Blogger: Stick to the basics, got it! What inspired you to start Fighter Diet™ ?

Pauline Nordin: I always had a big appetite and love food. Unfortunately, it didn’t go well with my fit body ideals. I was grumpy that I couldn’t eat to satisfaction and was sick of tiny portions multiple times per day.

I asked myself how can I eat to feel full, get ripped and maintain it? And that is how I started coming up with my concept; One step at a time.

Bodybuilding Blogger: Love it! Your training is also extremely intense. Got a sample video clip?

Pauline Nordin: Here you go!

Bodybuilding Blogger: Awesome video! What’s your nutrition plan like?

Pauline Nordin: I eat 5-7% of my lean weight in vegetables every day. I eat my meals around my workouts only and eat nothing during the ‘regular hours’. For instance, I do cardio in the morning followed by a big breakfast of oat bran, protein powder and flax. Pauline Nordin Fighter Diet

Then I do not eat until pre workout where I have a protein shake and some bcaas. After my weight training I eat about 65-70% of my calories , starting with some fast carbs from vitargo® or caramel rice cakes, bcaas, whey protein, followed by a long dinner of vegetables and my favorite lean protein, Lifetime Cheese.

Around 10 or 11 pm I have a few ounces of 100% chocolate and greek yogurt. I also have re feeds. It can be once a week or once a month depending on shape and appetite. They are pretty much big carb loads.

Bodybuilding Blogger: Do you take any supplements?

Pauline Nordin: Yes, my basics are FD Greens, BCAAs and fish oil.

Bodybuilding Blogger: Pauline, what has been your hardest challenge to overcome either in your personal life or competitive career?

Pauline Nordin: To get a permanent resident card so I could move to America. I’m from Sweden and applied in 2006 under ‘extraordinary abilities’. I came here on my journalist visa but thankfully got approved and now I’m here for good.

Bodybuilding Blogger: That’s fantastic, congratulations! What do you see people struggling with the most when it comes to training and nutrition and what advice would you give? Pauline Nordin IFBB Pro

Pauline Nordin: Consistency. Every day making the right choices instead of every other day.

My advice is to remember your goals and then decide if your momentary weaknesses and bad choices are helping you reach those goals. If not, you shall not act on them.

Bodybuilding Blogger: If you could give one piece of advice to an aspiring figure pro, what would it be?

Pauline Nordin: Have patience and let their transformation take time as well as not rely on your physique but developing your other qualities to take your career far.

Bodybuilding Blogger: Thank you so much Pauline for sharing your time with us and for being such a positive force of motivation.

I want to personally thank my good friend Pauline Nordin for this interview.

She is a disciplined, determined, hardworking and inspiring athlete with a passion for perfecting her physique and inspiring others to be their best. You can connect with Pauline on Fighter Diet.com or Facebook and Twitter plus view her pics on our Facebook fan page Bodybuilding Worldwide.

Stay tuned for more inspiring stories, workout tips, interviews, and nutrition info from the pros.

For workouts tips, pro interviews, discount supplements, nutrition plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

IFBB Figure Pro Larissa Reis Reveals Her Secrets To Success

IFBB Figure Pro Larissa Reis Interview

 

From becoming an IFBB Figure Pro, to being the first Brazilian athlete to ever win a pro show in the U.S.A, to being sponsored by some of the most reputable brands in the industry, Larissa Reis is conquering her dream journey.Larissa Reis IFBB Pro

Recently, I had the honor to interview Larissa about life as an IFBB Figure Pro, her training regimen, her new website, and what the future holds for this tremendous athlete.

Bodybuilding Blogger: Larissa, your success story is truly amazing. You came to America with only $500 in your pocket and became an IFBB Pro recognized as one of the best fitness athletes in the world. What do you attribute your success to?

Larissa Reis: Thank you Marco for your words, I really appreciate it. Well, I attribute my success mainly to all the support I receive daily from my lovely family, friends, fans and my sponsors.

It’s from them that I get my true and pure inspiration, motivation and strength in everything that I do. That, plus my never give up attitude, will power and desire to challenge and surpass myself every day is all I ever need.

Bodybuilding Blogger: Well said! So what motivated you to compete in figure competition?

Larissa Reis: I have always related with sports in general and this fit lifestyle. I can say I have been training as long as I can remember (doing a specific sport or in the gym). Also, when I was working for a supplement store in Brazil as a fitness model I saw a poster of one of my idols Monica Brant, and I got instantly amazed with her outstanding physique. ifbb figure pro larissa reis nutrex

That along with my forever love for challenges in every aspect of life got me more and more into this world of female competition.

Bodybuilding Blogger: You definitely have passion for it that’s for sure. Your hardcore training philosophy and mindset is truly awesome. I can see when you hit the gym you don’t mess around at all. You go hardcore! Can you share with us one of your HARDCOREIS™ workouts?

Larissa Reis: Thank you once again! Though first you have to remember that my workout routine is based on what works the best for me after several years of knowledge, study and experience.

So it may not be the best for another person, we have to always understand our bodies very well first, in order to know what results we can get with it.

Below is an example for a full week:

Day 1: Legs/Calves/Glutes and 1 hour and half of cardio later;

( Here’s a Sample Video of Me Doing Lunges)

Day 2: Hot Yoga – 90min and 45 min of cardio later;

Day 3: Shoulders/Chest/Triceps and 1 hour and half of cardio;

Day 4: Hot Yoga – 90min and 45 min of cardio;

Day 5: Back/Lower Back/Biceps and 1 hour and half of cardio later;

Day 6: Hot Yoga – 90min and 45 min of cardio later;

Day 7: OFF

Bodybuilding Blogger: Thank you for sharing that. Talk about some serious cardio! Larissa, you have an incredibly busy schedule with training, traveling, photo shoots, running a successful business not to mention preparing for competitions. How do you stay on track with your nutrition on and off season? What are some of your favorite foods?

Larrisa Reis: My favorite foods are brownies and sushi.

As some of you may know I like to eat clean mostly year round, I found it to be the best for me. On the off-season I just have a treat here and there, since we all deserve it. ifbb figure pro larissa reis mag

That and I also add carbohydrates and creatine (Volu-Gro and/or Creatine Drive) on my post-workout shake.

When traveling yes, it is a little harder to keep on track but I tend to prepare all my food previously, but if I can’t I just eat clean anyway at the restaurant, it’s doable… We just need to pay attention to the details and to ask for what we want and need specifically on the meal (for example no salt, etc.).

Bodybuilding Blogger: I’m with you on the sushi, love it! So learn the art of meal planning and if all else fails eat as clean as you can at a restaurant. Got it ;) What kind of cardio works best for you and how is it different during off-season compared to pre-contest? Do you think it’s best to do cardio first thing in the morning?

Larrisa Reis: I either add more cardio (pre-contest) or I reduce it (off-season). The best choice depends also on how our bodies react, since we are all different.

However, I like it first thing in the morning since it can give a boost to our metabolism for starting the day.

As you can see in my routine, at the moment my approach is slightly different; I added a new activity called Hot Yoga which is also considered aerobic while also helps with water retention (good for pre-competition!).

Then again, as described I do more cardio with normal exercises, elliptical, free running, etc., I am always changing that.

Bodybuilding Blogger: Nice! I heard that Hot Yoga is one of the fastest growing styles of Yoga in the world. Let’s talk about your personal training. As a certified personal trainer and nutritionist for women what is your approach with clients and what do you see them struggling with the most? ifbb figure pro larissa reis nutrex athlete

Larrisa Reis: My first approach is always to understand their goals and their commitment (which is crucial for success), it’s not easy but it always worth the effort.

They usually struggle the most with the diet, which I always teach that it doesn’t have to be flavorless like most think, we just have to give wings to our imagination and try new ideas, new seasonings, and so on..

My food is always super tasty, either I am in pre-contest or not. That will help a lot and make the journey easier and more enjoyable.

Bodybuilding Blogger: What’s it like being sponsored by Nutrex, Vitrix, Pro Tan and Suits by Amy?

Larissa Reis: Vitrix is a part of Nutrex, but you are right, I am sponsored by Nutrex Research, Suits by Amy, Pro Tan and I am a member of the team Vitrix Model Team.

I take this opportunity to say thank you to them, for everything and all the huge and daily support they give me. I’m very honored and happy, they are family to me.

I will always represent them the best I can!

Bodybuilding Blogger: Love their Muscle Infusion chocolate monster. Tastes amazing! Got any favorites?

Larissa Reis: Oh yes, that’s my favorite Chocolate Monster!!!! Also Cookie Madness, well all of them are awesome! And they go well with every recipe not only shakes! ;)  ifbb pro larissa reis nutrex

Bodybuilding Blogger: Congratulations on launching your new website HARDCOREIS™! The site looks great! What can a new fan expect when they visit? What other projects do you have in the works?

Larissa Reis: Much appreciated! I am very very honored with the launch of my brand Hardcoreis™, a dream come true!

It was in the works for some time, but I am very happy with it, it totally was worth the wait! :)

The website has a lot of cool stuff, from life blogs to photo-shoots, pictures, curiosities, and much much more.

Including the store section, where you can find the Hardcoreis™ clothing line, which have some exclusive and very stylish designs, along with signed posters of me.

Note that we ship worldwide!! ;)

I have more several projects in the works and more news coming soon, but I can’t talk about it yet, I will just say and assure everyone that will blow your mind!! Stay tuned!!

Bodybuilding Blogger: That’s awesome, look forward to it! If you could give one piece of advice to an aspirinlarissa reis ifbb pro g figure pro, what would it be?

Larrisa Reis: I would say for them to dare to dream, to dare to stand alone if needed, and to never give up on anything.

If you keep your eyes and mind set on your goals you will reach them, because nothing is impossible. It’s all about will power, consistency, perseverance and hard work.

Nothing is given, all is earned.

Seek for what drives you, what inspires you, music, and professional athletes, whatever it is. Seek it, find it and use it! :) BE HARDCOREIS™!

Bodybuilding Blogger: Thank you so much Larissa for sharing your time with us and for being such a positive motivation.

I want to personally thank my good friend Larissa Reis for this interview. She is a driven, strong, hardworking and inspiring athlete with a passion for helping others become the best they can be. You can connect with Larissa on LarissaReis.net or Facebook and Twitter plus view her pics on our Facebook fan page Bodybuilding Worldwide.

Stay tuned for more inspiring stories, workout tips, interviews, and nutrition info from the pros.

For workouts tips, pro interviews, discount supplements, nutrition plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

The Critical Mistake That Keeps You From Building Muscle Fast

Building Muscle Fast

Have your muscle gains come to a complete halt even though you’ve been training hard?

Do you go for days being so sore that you can hardly move?  building muscle fast

There’s no question that working out is good for you, but there is such a thing as overdoing it as well. I’m sure you have heard the expression “Too much of anything is not good for you” right?

Unfortunately, many bodybuilders and athletes train to the point where they are actually losing muscle, becoming weaker and hurting their performance level.

You’ve probably seen it yourself. It’s the one guy in the gym doing his 4 hour hardcore workout for the 14th time this week. He definitely has the drive, motivation, and passion but the more approach is not always better.

You can always be at the gym training and training but never make any progress.

How’s that possible?

It’s called overtraining.

And it’s a serious problem among bodybuilders that can be avoided if we are aware of the symptoms and how to prevent it.

Here are several of the symptoms of overtraining to watch out for:

building muscle fast

Now that you know the symptoms what are some of the best ways to prevent overtraining?

Let’s break it down:

Training – Remember, you are breaking down your muscles every time you have an intense workout. So your muscles need to recover from the damages inflicted. Train each muscle group only once or at most twice a week.  It’s also important to understand after 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells. So keep your weight training at no more than an hour if you are a natural bodybuilder.

Nutrition – What you eat, how much you eat, and the timing of your meals plays a key role in the recovery process. Prevent overtraining with the right anti-inflammatory foods, bodybuilding foods, protein supplements, BCAAs, and Glutamine.

Sleep – It’s amazing how you feel mentally when you don’t get enough sleep but just imagine what must be going on inside your body as well. Your muscles repair and grow when you sleep. So sleep at least 8 hours per day.

Some other recovery techniques include stretching, deep tissue massage, sauna, whirlpool bath, and ice bathing.

You can avoid overtraining with a good training regimen, solid nutrition plan, adequate rest and sleep. Remember, your muscles recover and grow outside of the gym so don’t fall victim to overtraining and sabotage your muscle growth. Train hard but train smart!

For workouts tips, pro interviews, discount supplements, customized diet plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

New IFBB Physique Pro Toni Perdikakis Gearing Up for 2013

IFBB Physique Pro Toni Perdikakis Interview

New IFBB Physique Pro Toni Perdikakis is gearing up and training like a monster during her offseason.

Recently, I had the honor to interview Toni about becoming a new IFBB Physique Pro, her training regimen, and what the future holds for this incredible athlete. ifbb physique pro

Bodybuilding Blogger: Toni, congratulations on earning your pro card at the NPC USA! How does it feel to be a new IFBB Physique Pro?

Toni Perdikakis: I think I am still in shock that I was first callout, in the middle! I definitely didn’t think I would even be top 5 at the USAs. I worked my hardest and did what I could, but I guess I went into it without expectations. Even after prejudging, I still didn’t think I was top 2. LOL!

Bodybuilding Blogger: You looked fantastic but what motivated you to switch from competing in figure to the new physique division?

Toni Perdikakis: Competing in Figure, I hardly trained and did insane amounts of cardio (for example, 2011 Nationals prep included 3 ½ hours of cardio per day!). I was fighting my body and dead set on getting my legs down. After signing on with Kim Oddo, we decided together that it was a better idea to embrace my legs and work on bringing my upper body in bigger. I was able to train hard, and did the least amount of cardio I had ever done, going pro in my third WPD show (seventh show ever!)

Bodybuilding Blogger: You’re right that is insane cardio. That was a good move for you and definitely paid off. What was it like getting sponsored by MHP?

Toni Perdikakis: I have actually been with MHP for two years. I am Sales Support for the company, along with an athlete. Gerard Dente and Steve Downs have been absolutely awesome and so supportive, even when I was competing at the amateur level. All of us are family, including the MHP, XFIT, and Muscle Meds athletes and sales team. And the biggest perk of being an MHP Sponsored athlete? An endless supply of Power Pak Pudding!!!!! ifbb phsique pro toni perdikakis

Bodybuilding Blogger: That’s great and congratulations. By the way that pudding tastes amazing! Let’s talk about some training. What’s it like working out with your significant other and IFBB Pro Jose Raymond?

Toni Perdikakis: Believe it or not, we never train together. We do cardio together pretty often, but I smoke him. When we first met, and he was trying to impress me, we trained every day together. Actually, when I met him, I didn’t have shoulders. I was a peanut. He made me train my shoulders twice a week, and now that’s one of my biggest assets on stage!

We are at the gym during the same times a couple times a week, and he always says it’s like working out with Jane Fonda because I am jumping around everywhere and so full of energy. When getting ready for a show, I do a lot of super and triple sets, so I am in and out for a weight workout in about 50 minutes.

This is my first offseason, with adequate calories and energy to train like a monster, so he definitely stays a little closer to me in the gym, especially because I am rocking out personal bests every week. He always calls me a freak, I always respond “don’t hate because I have bigger quads than you”. :)

Bodybuilding Blogger: That’s too funny; you two are a great team! What’s your training philosophy and workout regimen like?

Toni Perdikakis: Like I said, when in contest prep mode, I tend to super and triple set, keeping my heart rate up all during my workout. I train legs 2-3 times per week, and with all body parts, I tend to keep my rep range in the 15-30 range. During my offseason, I spend a lot more time training. My weight workouts last about 75-90 minutes, and I only train 4 days per week, keeping my reps in the 6 -12 range.

I implement FST 7 during every weight workout, at least once per body part. I do cardio 365 days a year, Bikram yoga 1-2 times per week and also do conditioning workouts 3-4 times per week. The conditioning workouts, classes that I teach, and yoga do not count as cardio. These are workouts that keep my heart and body in tip top shape. I stretch twice a day, and that helps with recovery and muscle growth.

Bodybuilding Blogger: That’s a serious training regimen! Thank you for sharing it. I read that in your article in ‘Muscle & Fitness hers’ when you were preparing for two back to back shows your mom ordered 10 pounds of orange roughy, 10 pounds of chicken, and enough asparagus to feed the whole neighborhood. That’s awesome! You have such a supportive family, how did growing up in a Greek family play a role in your eating habits and lifestyle today?

Toni Perdikakis: My mom is awesome! 10 pounds of roughy, 10 pounds of chicken, and 8 pounds of bison is our weekly shopping list! When I am super busy or overwhelmed, especially close to a show, my mom steps in to save the day. She has definitely gotten the hang of it. She knows when we can season the food and when we can’t. She knows that we switch from splenda to stevia two weeks before a show. She’s good! My mom always made sure that my brother and I had the best food growing up. toni perdikakis

She used to deliver my food to me around lunch time so that it was hot. When my brother played college football, she would have the WHOLE TEAM over the Friday before games to feed everyone. I have to say that I was always a little tank. I could put away some food, but she never had junk around the house and all of our food was homemade.

I have my family to thank for my work ethic. My dad came to this country with nothing and now is a highly respected and knowledgeable engineer. They taught me to never give up. If I didn’t have the support from them, I wouldn’t be who I am today.

Bodybuilding Blogger: What an amazing success story! You’re continuing that success that’s for sure. As a certified personal trainer and group exercise instructor what is your approach with clients and what do you see people struggling with the most?

Toni Perdikakis: Food, food, food! You would be surprised how people do not know what or how to eat! I have clients that don’t know that rice is a carb, or that peanut butter is a healthy fat. They don’t understand the importance of eating every 2-3 hours or the principles of food combination. I always try to educate my clients and answer as many questions as I can.

Another big issue is negativity. A lot of women have a negative body image or body dismorphia, along with being way too hard on themselves. We are all human. Mistakes and shit happen! It’s all about picking up the pieces and moving on!

Bodybuilding Blogger: Toni, what has been your hardest challenge to overcome either in your personal life or competition career?

Toni Perdikakis: I actually battled eating disorders for 12 years. Two things saved my life. One, my father was in a coma from a traumatic brain injury. Dealing with that situation put life into perspective for me. I was thankful to be alive, to have a happy and healthy family, to see my dad’s heart beating on a screen, and there was no reason to sweat the small stuff. I am blessed!

Second, the sport of bodybuilding. Once I understood food as fuel and energy to get where I knew I wanted to go, it took me out of those behaviors that dealt with life and emotions through food and negative behaviors. I want to take care of my body the best that I can, so that I can compete as long as I can.

Bodybuilding Blogger: Thank you for sharing such an important turning point in your life. As a new IFBB Physique Pro how has life changed for you and what are your future plans?   ifbb pro toni perdikakis

Toni Perdikakis: I adopted this lifestyle four years ago when I met Jose, so life hasn’t changed all too much. I plan to rock out my offseason and have fun with my training on all these calories! I am hoping to step on stage in March, and I plan to do a good amount of shows this year. I did four last year, and then got sick. I had to listen to my body and throw in the towel. I have let my body heal, and now I am itching to get back on stage! I want to be in front of the judges, to get the feedback and constructive criticism to take my physique to the Olympia level.

Bodybuilding Blogger: If you could give one piece of advice to an aspiring physique pro, what would it be?

Toni Perdikakis: Believe in yourself. Even when you feel like no one has your back, just keep going. Be your own #1 cheerleader. Never give up. If you fall, who cares. Get up, brush your shoulders off, and put one foot in front of the other. There is no limit to where we can take ourselves. The sky is the limit. Decide who you are and what you want; then do everything in your power to get it.

Bodybuilding Blogger: Thank you so much Toni for sharing your time with us.

I want to personally thank my good friend Toni Perdikakis for this interview. She is a family oriented, positive, hardworking and energetic athlete with tenacity, drive and a passion for helping others. You can connect with Toni on ToniPerdikakis.com and Facebook plus view her pics on our Facebook fan page Bodybuilding Worldwide.

Stay tuned for more inspiring stories, workout tips, interviews, and nutrition info from the pros.

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