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sarah's
training & diet |
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Preparing for the Galaxy competition this past summer, I
incorporated lots of pullups and dips into my workouts. I feel that
I got the best results from circuit-style workouts in which I included
"cardio burst" intervals (treadmill or jump rope). Check
out my GALAXY
JOURNAL!
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A typical week's workout schedule for me
is, well, anything BUT typical! I strongly believe in changing up my
routine so that my body does not adapt. I stay motivated and look
forward to my workouts.
Currently,
this is my workout routine:
*Monday -
Chest & Arms
*Tuesday -
Legs & Abs
*Wednesday -Back
& Shoulders
*Thursday -
Legs & Abs
*Friday -
Chest & Arms
*Saturday
- Just Cardio & Abs
*Sunday -
Rest or Cardio
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I currently do my
cardio for 45 minutes M-F at 5:30 am! First thing in the morning
before my first meal! When I am preparing for a show, I will double
up cardio on weekdays. I gradually increase my morning cardio from
30-60 min, and add another session of 30-45 min. in the evenings.
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If you have never
worked out with a training partner, I highly recommend that you do!
Through the years, i've worked out with different people, along with
working out solo. It may take some time to find the right training
partner, but it's worth it! Right now, I train with my friend Mark,
who really pushes me, and our workout intensity is up there! It's
kinda lonely to workout alone, especially when you're used to training
with someone. Don't get me wrong, I've had awesome workouts on my
own! A training partner can keep you honest - you won't be able to
skip workouts because you know they will be expecting to see you at the
gym!
DRINK 1 GALLON OF WATER A DAY! I
PROMISE YOU WILL FEEL AND SEE THE DIFFERENCE!
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Precontest Dieting:
The tricky part about fitness competition prep is the
fact that you're expected to have a lean physique (although not shredded
like a bodybuilder), and be able to endure workout after workout while
dieting. Tough? Yes, most definately! Impossible?
It may seem that way in the beginning, but as you gain experience and
learn what works best for your body, the dieting/precontest process will
get easier!
It hasn't been easy for me to handle the precontest
prep. For my first show, a Ms. Fitness regional, I overdieted and
lost muscle, and boy was I cranky! After that show, I stayed lean
for a long time, not allowing myself to eat "bad" foods as I
should have. Dieting is VERY hard on your body, and what can happen
is a decrease in your metabolism.
The smart way to shed bodyfat is through a nutrition
plan that allows 5-6 meals spread 2 1/2- 3 hours throughout the day.
Going to long in between meals can lead your body to believe it is
starving, and it makes it harder to lose the fat. Eating more
frequently creates a more efficient fat-burning furnace!
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Typical Precontest Diet:
Meal 1: 4 servings egg beaters, 3-4
oz grilled turkey breast, 1/2 apple, slice of fat free cheese, 1 c green
beans or omelet veggies
Meal 2: whey protein, 1/2 apple
Meal 3: salad, fat free cheese,
lowfat ranch, 5 oz chicken breast, 1 c green beans
Meal 4: protein or Met-Rx
Meal 5: 5-6 oz turkey or chicken
breast, 1 c broccoli, 1/4 c lima beans
Snack: fat free/sugarfree fudgesicle!
*NOTE: Carb-up every 3rd day
at Meal #5 (last meal of day) - 4-6 oz sweet potato, 2/3 c brown rice, and
a small banana!)
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Right now, I am
experimenting with a nutrition plan that allows a "carb-up" day
every 3 day, at meal #5. At this meal, all I eat are starchy carbs
(sweet potato, brown rice, banana).
I cannot emphasize enough the importance of not being
overly- rigid with your eating habits. Life is meant to be enjoyed,
therefore, you shouldn't have to DIET all the time...ever notice how the
first 3 letters in the word "diet" are D-I-E...?
If you eat a reasonably healthy diet throughout the
week, allow yourself to "cheat" a little on weekends and enjoy
your favorite treats! It's good for your metabolism, as well as your
mind!
VIEW
MY PRECONTEST JOURNALS!
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DON'T
FORGET TO STRETCH!
Stretching is a vital component of any fitness
program! Warm up with 10 minutes of easy aerobic activity, then
stretch the muscles you will be working. Stretch between exercise
sets, also, and after you do your cardio!
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