How can one achieve Bodybuilding, Physique, or Figure success?

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My awesome girlfriend Tatiana Green

 

Tatiana Green and Rob Lagana

 How can one achieve bodybuilding, figure or physique success?

There are so many things to think about, plan and execute to achieve bodybuilding, physique or figure success. As noted above there are a few things any Bodybuilder, Figure, Physique must utilize to become competitive and make a name for themselves as they step on stage. To get things started lets keep it simple. These are the basics.

Commitment, Desire, Reliability, Posing, Effective meal plans, Effective workout plans and Supplementation all have to be put into the puzzle and fused together with patience and intellect.

Bodybuilding, Physique, Figure is not a sprint it’s a chosen lifestyle. To be successful this individual must realize the amount of time and effort to be put in to reach their goal of stepping on stage and qualifying for the next level up. With all of these pieces to the puzzle you have to recognize that without all of them there’s a less probability of becoming that person you envisioned in your head on stage. The ultimate way to achieve success in my
opinion, is through taking pictures or videos of your transformation process and telling people you are competing. Take pictures every 2-3 weeks and notice how much your body composition changes. Seeing the weekly changes motivates to maintain your hard work and striving for your goal. Seeing your bodyfat slowly diminish, the love handles, the
belly, lower back fat starting to shed, and your upper body shredding and veins starting to pop are all signs that you are on the right track and making success to getting your body in prime form to be award winning on stage. Tell as many people as possible that you are competing . this usually project an image of you that you should keep up because you don’t want people thinking your failure..

What are some important characteristics a Bodybuilder, Figure, Physique should have?

Commitment

Commitment

The initial point people struggle with is Commitment. They start with a dream and want to attain great rocking results on stage, but ultimately they actually do not have what it takes to train hard and follow a strict meal plan on a consistent basis. The initial major step for the Commitment is selecting out a show. If its 10 months away, 1 year away or 2 years away choose a show that you would like to do , and STICK TO IT. Just remember if you sitting at 25% or 30% bodyfat, you better make sure you start at least 1 year out. It’s not as easy as you think.

Just after you pick your show now it’s now time to devote to your eating plan and workouts since that is going to be 95% of how your body shapes in the end. Every single rep counts and every piece of food you put in your body counts towards the day of the show. Prep all your meals for day and make sure you bring all of them with you. This ensures you won’t miss a meal or cheat. Write down your workouts inside a notebook, and continually take it with you for the gym to measure progress. Are you currently becoming stronger? Are you hitting a plateau? Are you seeing achievement in adding more reps for your workout routines? They are factors you have to gauge to see if you are getting real results depending on what your goals are in the gym.

passion-wordle-1

Passion

As stated above Commitment is critical. In case you can’t stroll in to the gym and desire to be a legit individual and improve on what you did yesterday you might be setting your self up for not becoming productive but going by way of just motions (which is what you don’t want). There must be a trigger going off inside of your self saying that this really is what I wish to do, and if you do not have the fire or passion burning inside it is possible to bet
your other competition does and that they’re outworking you. Passion for me as stated is greatest seen by means of photographs or videos of my physique, as well as the muscle pumps in the gym and performance. I have usually taken photos every 2-3 weeks or possibly a video update as soon as a month to determine the body composition changes. I
attempt to choose out lagging physique parts, or body-parts that usually hold a lot more fat and take measurements to see if they’re reducing through diet regime and training. If its not changing then I need to correct my plan. As I continue to track my progress I can notice where issues are starting to dial in, and where I can enhance to bring
up my body for the stage to produce a peeled and muscular physique to impress the judges.

Reliability and Loyalty-resized-600

Reliability

Ever hear the phrase “Reliability is Key” When you are not consistent or reliable you are setting yourself up for failure. Bodybuilding, Figure, Physique competition is about staying consistent towards your goals. Posing and nailing your routine to ensure issues go smooth on stage. Arranging your meals and having adequate calories to diet and preserve muscle tissue, is super important. Hitting your workouts and cardio every week to attain your perfect physique. Becoming consistent and reliable with taking all of your supplements to give yourself that extra edge above your competitors. Look at how many scenarios I’m giving you and how in the event you fall off one particular of them you could be falling behind in success. There are actually so many tiny particulars in bodybuilding that can sidetrack your progress. Not spiking your foot on your side chest, side tricep, or rear lat spread could give your opponent an edge because your not revealing your bodypart properly. Regularly practicing your posing or having a coach to appear over you, will greatly improve your success. Are you willing to provide a particular chunk of your
time everyday/every week towards fulfilling your objective? Finding a rhythm and in no way skipping a beat, by undertaking this character you are generating good habits and permitting your self to gradually make positive progress.

Jay Cutler_posing

Posing

An important of stage presentation is displaying your physique with practiced posing. Among the valuable things on stage in bodybuilding, figure or physique  is realizing ways to expose the body and show your strengths and hide your weakness’s. Many individuals don’t believe in practicing their posing in the offseason, and only paying attention as
time closes in on you contest they may be setting them self up for failure. Posing is a great tool to understand due to the fact by displaying your weakness’s within the offseason it allows your self time to develop them to be more balanced before your show. Bringing up a physique part which will lack on stage is usually a fantastic way to know since this may make symmetry, balance, proportions which judges are seeking. Getting thick striated quads, bulging biceps, and thick striated triceps will make a full package, but when you step on stage and also you can not show off your lats or understand how to nail a front double bicep by forgetting to flex your quads or suck within your gut, You happen to be falling behind! I very much advise you to hire a posing coach. If not attempt to locate
somebody in your gym who has competed to devote time with them on having to expose the body and understanding the way to get down the basic eight mandatory poses.

Effective Meal Plans

beef-and-rice
Diet regime is 100% important in getting the physique you want. Diet and training go hand in hand. Men and women have stated your body is reflected 100% via your diet regime and what you consume. Eating the foods that suit your goals and your body’s digestion of them, is the greatest way to achieve success. You will find that some people get
bloated off eating whole wheat breads, oatmeal, and pasta. If this can be the case you must go back for the drawing board and sketch the right diet program and of course your success will greatly improve if you hire a nutritionist that specializes in helping competitive bodybuilders, figure and physique athletes. Some individuals can consume
as much as 350-400g of carbs though dieting and reach success. This is rare, but it goes to show you it’s possible depending on who you are. Everyone is unique, so you have to find the right macronutrient ratio that will serve your goals. Focusing on a diet program on slow burning carbs, lean proteins, and critical fatty acids could be the key to achievement is maintaining a the ultimate physique!

Effective Workout Plans

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In my opinion, a workout plan should be changed every month to avoid boredom and take advantage of the body’s adaptation processes. The workout plan should be customized and geared to toward your goals. A figure workout plan should focus heavily on shoulders, all three heads, back, butt and hamstrings. The rep range for a figure workout should be around 8-12 reps, involve a wide variety of exercises and plyo. A bodybuilding workout should focus on every body part and a heavy focus on what is lacking in terms of size, proportions and symmetry. The rep range of a bodybuilding workout should be around 5-12 reps and should involve alot of compound and isolation exercises. A physique workout should focus on the same, except, no need to hit quads or hams hard, because they are
covered on stage with board shorts. The rep range for a physique workout should be around 12-15 reps. An effective workout plan should change and progressively get harder or introduce new intensity factors every month. Of course, since the workout is customize, it should contain integrated exercises and flexibility to help prevent injuries.The workout plans also should include cardio plans. Cardio, just like weight training, should change up every month and timing of cardio is very important. As an example, you’ll burn more fat, on an empty stomach.

Supplementation

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The last piece with the puzzle is supplementation. As a Bodybuilder, Figure, Physique you need to be taking the essentials – Whey Protein, to hit your protein demands, Fish-Oils, to hit your EFA’s, plus a Multi-Vitamin, to acquire those critical vitamins and minerals you cannot get by means of whole foods and a Greens supplement, to help get more anti-oxidants and help balance your body’s PH levels. As you continue to drop calories you get to eat less food. Branch Chain Amino Acids (BCAAs) are amazing since they are instantly absorbed by the bloodstream. Training eats up glycogen and aminos in the tissues. The tissues breakdown when working out hard. BCAA’s quickly recharge the
body of what it’s losing to maintain yourself in an anabolic state at all times!. What do you need to do away with that final layer of fat in your abs? Are you holding a little additional water/fat in your hamstrings? Xeno-estrogens can cause fat storage
especially in the legs. Doing an estro-cleanse will help with fat burning in these areas. Stress is also a big player in holding belly fat, so chill out and don’t sweat the small stuff or it will build up in your belly.

Special Thanks to my girlfriend Tatiana Green

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I would like to thank my girlfriend Tatiana Green, for being the best training partner in the world, best friend and loving partner and number one supporter.  If it wasn’t for her, I would not have come in the best condition so far in my life of competition.  She is also a personal trainer and is available for consultations and one on one training. This was her first OPA Figure show and she came in third place, however one look at her picture and she truly captures a champion spirit with her tight, lean and well conditioned figure and beautiful face.  Tatiana, your beauty, caring, discipline, hard work and dedication inspire us all. There are many more shows to come as we both prepare for the next big one!  Thank you very much babygirl !!

What can I do to start back up again, if I fall behind in my diet and exercise?

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bodybuilding plan

The best way is to prevent falling behind in the first place. What
you need to do is Place awareness on when your falling off the wagon.
Most people that fall off the wagon, don’t even know it’s coming.

How do you achieve this awareness? By creating a plan, which will
make you more aware. You can choose to think of your goals and
envision how satisfied and happy you will be knowing your now one
strong step forward toward your weight loss and fitness success. If
your already off the wagon now, the first thing you should do, is
focus on your thoughts. If you haven’t written down your goals, now
is the best time to do it. Your goals will be your thoughts
throughout the day. Now, once you thoughts get stronger, stop
observing your thoughts and take action. This is what makes a vision
into a reality. The thing with diet and exercise is that your body
does not respond in a linear fashion. Your gonna hit some bumps in
the road, sometimes a bump can discourage you and that’s when you may fall off the wagon.

Discouragement and fear usually go hand in hand.
Since, I’ve been through years and years of bumps in the road. When I
don’t have a plan, my body ends up in the junk yard, from all the
neglect of exercise and damage of junk food. When I do have a plan,
there’s nothing that stops me. Having a plan takes away the fear and
disappointment. Especially when this plan is conceived by you and
technically created by personal trainer who’s been down the road. The
key thing to remember is to not focus on your fear and
disappointment, and to focus on your goals, leave the technical
process to your personal trainer and envision all the benefits that
you will receive by hoping back on a planned fitness and diet regime

Pros and Cons of Pro-Hormones

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Side-Effects-of-Steroid1
A prohormone refers to a committed intra-glandular precursor of a hormone, usually possessing minimal hormonal effect by itself. Although not hormones themselves, prohormones amplify the effects of current hormones.

Within the final two decades, prohormones have also been made use of by bodybuilders, athletes, and nonmedical users of anabolic steroids as well as other hormones to refer to substances that are anticipated to convert to active hormones within the physique. The
intent should be to offer the advantages of taking an anabolic steroid with no the legal risks, and to attain the hoped-for rewards or benefits with out use of anabolic steroids themselves. Many of those compounds are legal to manufacture, sell, possess and ingest eliminating the legal troubles related with schedule III anabolic steroids. The typical definition of “prohormone” includes a steroidal molecule that has the opposite molecular structure to testosterone on either the 3a/b position or the 17b position. Testosterone features a ketone group on the 3 carbon in addition to a hydroxyl around the 17b carbon. A steroid with modifications away from testosterone in 1 or both of those locations is commonly known as a “prohormone”. These enzymatic adjustments happen together with the body’s bidirectional enzymes.

A typical prohormone is intended to be a precursor of an anabolic steroid like testosterone, that is taken in order to increase the body’s out there hormone provide. These precursors are intended to become converted to complete, active hormones through an enzymatic course of action that happens for the duration of metabolism, usually resulting inside the addition of whichever atoms happen to be missing from the chemical structure of your compound.Prohormones are applied mainly by athletes hunting to increase size, strength, endurance, reduce recovery time or add lean body mass. They may be most usually utilized for rising muscle mass or reducing body fat levels. Life extension groups are also increasingly applying prohormones as a signifies of hormone replacement therapy, as an alternative to prescription drug use. Furthermore there is certainly a movement to make use of prohormones of androgens to assist offset the damaging effects of environmental androgens around the body. Chemical endocrine disruptor agents like bisphenol A are becoming recognized as getting the ability to skew the androgen to estrogen ratio. This skewed ratio can have lots of adverse effects on males, which includes sexual overall performance, impotence as well as other testosterone dependent body functions.

The use of prohormones has come to be popular amongst athletes and bodybuilders, considering the fact that the effects is often similar (though normally much less drastic) to these accomplished via the usage of synthetic anabolic steroids, which includes gains in muscular strength and hypertrophy.

You’ll find at the moment quite a few organizations manufacturing prohormone solutions for this goal.Prohormones possess the identical negative effects as anabolic steroids, and are dependent upon the user as to which side effects one particular may possibly knowledge. Some unwanted effects are acne, hair loss, breast tissue enlargement, and prostate swelling nonetheless they are specific to each and every kind of prohormone and reports of side effects are usually minimal.The potential for these unwanted side effects does exist, nevertheless it is usually lowered if one makes use of proper precautionary measures for instance post cycle therapy (PCT). Frequently, if an individual is genetically predisposed to a side impact it is going to happen (i.e.: if someone features a history of male pattern baldness within the household, it might be assumed that this might be a side effect knowledgeable if prohormones are employed)

As you can see the pros are basically muscle growth, lean body mass gain, fat burning, strength gains etc..  The cons are extra stress on your liver and kidneys. Some side-effects associated to anabolic / androgenic steroids, continue reading.

On October 22, 2004, President Bush signed into law the Anabolic Steroid

Control Act of 2004 (118 Stat. 1661). The bill was written to turn out to be successful in 90 days, which was January 20, 2005. This legislation places each anabolic steroids and a few prohormones on a list of controlled substances 

Common types of prohormones prior to 2004 anabolic control act

4-androstenedione 
Converts to: testosterone via 17bHSD
Characteristics:
Research indicates a conversion rate of about 5.9%, which means that of the amount taken orally, 5.9% is converted to testosterone.
Relatively high rate of aromatization to estrogens, and consequently higher risk of side-effects such as gynecomastia brought on by excessive estrogen formation.
Exhibits significant androgenic properties, which may result in side effects such as male pattern baldness, acne, and enlarged prostate.
A recent study looking at the long term effects of androstenedione use in rats for their entire life cycle showed no increase in mortality over a control group, showing that androstenedione and presumably all prohormones without chemical modifications to be reasonably safe.

4-androstenediol (4-AD)
Converts to: testosterone via 3bHSD
Characteristics:
Conversion rate of about 15.76%, almost triple that of androstenedione, due to utilization of a different enzymatic pathway.

19-norandrostenedione
Converts to: nortestosterone (also called nandrolone) via 17bHSD
Characteristics:
Only slightly less anabolic than testosterone.
Low rate of aromatization to estrogens.
Low occurrence of androgenic side effects.

19-norandrostenediol
Converts to: nortestosterone vis 3bHSD
Characteristics:
Low occurrence of androgenic side effects.

1-androstenediol (1-AD)
Converts to: 1-testosterone, a 5-alpha reduced 1-ene steroid; 1-testosterone is better (although rarely) described as dihydroboldenone, the 5-alpha reduced version of the naturally occurring steroid boldenone
Characteristics:
Cannot aromatize to estrogen either directly or through any of its metabolic products. However, 1-Testosterone, being a 5-alpha reduced steroid, is highly androgenic; it is very similar to Dihydrotestosterone (DHT). Many side effects associated with excessive levels of DHT, including male pattern baldness, testicular shrinkage, benign prostate hypertrophy and acne can occur with 1-AD usage. (Journal of Organic chem. vol, 27 1962 iss.1)

1,4-androstadienedione (1,4 AD)
Converts to: boldenone
Characteristics:
High level of oral bioavailability.
Low rate of aromatization to estrogens (approximately half that of testosterone).
Low occurrence of androgenic side effects.

1-testosterone (1-T)
Characteristics:
similar to testosterone except instead of a 4,5-double bond it has a 1,2-double bond.
has about 20% oral bioavailability compared with less than 5% for testosterone
non-aromatizing to estrogen or DHT has irritative properties making it too painful to inject, and has extremely bitter taste, making transcutaneous topical solutions the only practical human delivery method. It was commercialized this way in the United States before 2005, when it became illegal together with many other prohormones.
History: 1-T was discovered in the 1950s, explored as a potential anabolic product by the pharmaceutical company G.D. Searle, but not commercialized at the time due to difficulty in delivery. Also considered a steroid

As an example of a product containing pro-hormones.

GEPharma

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Why Aren’t You Using Online Fitness Coaching with Ottawa Personal Trainer Progressive Coaching

If I were to tell you that you could burn away as much fat as possible by sitting at your computer twiddling your fingers and toes, would you believe me?  Well I sure hope you don’t!

However, losing weight in the confines of your own home at your computer is not only possible, it’s a reality.  What I mean is that you can use the advice that’s given to you through online fitness coaching to pursue a more productive way of burning off undesired fat and reach your fitness goals.

Any program, no matter how difficult or time consuming takes EFFORT. Through online coaching, anyone can receive the advice and the motivation to put 100% effort into their fitness goals.  The end result whether its weight loss, toning, and muscle gain can be achieved with certainty.

It’s all about saving time and money!

If you can imagine yourself with a personal trainer at the gym, receiving face to face advice, and helping you out physically with your exercise routine. Then by all means sign up to one of your local programs and off you go! There’s nothing wrong with having your own personal trainer.

But the down side is that these expert trainers cost money. Some can charge $150 per hour, and many find this service so expensive to the point where their wallets are paper-thin and overdue bills are pilling up!

The cost each type of personal training (offline – meet your trainer type) varies with different levels of service and convenience, let’s investigate some of these services on offer.

Personal training in a health club:

This has to be the least expensive due to the fact that you’re already paying the club a membership fee. You could be stuck with long cues for equipment let alone the discomforting stares of fellow exercisers.

Working out at home:

With a personal trainer, this can obviously be the most convenient provided you have some equipment at home.  You might find yourself walking to the bank more often with the higher rates these “come to your home” types charge.

Private training studio:

If you’ve accepted the invitation for personal training at their studio, chances are you’ll be paying fees that would fit into the “pricey” category. Location is also another factor; if the studio is located further away than you can walk then it may not be convenient for you.

Furthermore, if the personal trainer has a busy schedule, you may not get the appointment times you had hoped for.

Although location and price can be inconvenient, there’s no doubt that this method can be the most effective way to exercise. Sometimes, it’s a case of confidence and personal preference to avoid certain situations, which may leave you embarrassed, confused or bothered.

For example, many have been pushed into taking advantage of the local gym’s personal trainers. In terms of the convenience factor, it’s a plus if you’ve signed up for a lengthy period. But you might find that sweating and stretching in front of hundreds of people just isn’t your thing!  Many people just can’t stand that.

Diets and Personal Training are alike!

The truth has to be told here. People who start an exercise routine (with or without a personal trainer), only half will continue this good habit for long-term.  The rest will have thrown in the towel within 6 months.

How surprised would you be to find out that old habits are repeated when you stop personal training? This obviously varies from person to person but the lack of trainer support can sometimes render a person lazy to the point where they neglect their fitness… because for many it’s the external motivation that provides the will to exercise and reach their goals in life.

Online fitness coaching can provide a very similar service to traditional personal training, and the costs involved are usually much lower and much more affordable for the general population.

In many situations, online consultation can be an excellent service if the trainer can deliver the right amount of motivation and supporting advice to the client.  This can be seen in the case of weight loss, where many clients find weight loss a difficult task due to lack of confidence.

There are always that bunch of people who will shy away from a personal trainer because of misconceptions and stereotypes. They may fear loosing face having to hire one or be under false impression that trainers are just for athletes or bodybuilders.

This is far from the truth – a supporting hand from a trainer can go a long way for many wanting to slim down or improve their fitness levels.

Online coaching really excels when the trainer acts as a mentor and plays a supporting role to dissolve misconceptions and stereotypes about people’s inability to achieve the results they’re after.

Let’s go through some of the benefits that can be attained using online coaching:

  • Personal coaching no matter where you or the trainer are located around the globe can help you develop the will and motivation to exercise
  • Save money on travel expenses and expensive personal trainers
  • You can exercise when you want discarding the need for timed exercise appointments
  • Where self-motivation fails, online training can provide enough support to stick with a homemade program.
  • No need to workout at a specific place designated by the trainer, take control over your workouts at home, at the gym, at work or on the road
  • Sit in the comfort of your own home on your computer to receive coaching and advice
  • Have your training questions and problems answered with educated responses, promptly and confidentially via email
  • Allows for tremendous flexibility, especially for those who travel.
  • Allows privacy for those who are intimidated by “public” personal training, such as people who don’t feel comfortable with their bodies.
  • The American Council on Exercise asserts that online training is an effective supplement to working one-on-one with a qualified trainer

As you weigh down the benefits of online personal training, you’ll find that each method will give you substantial results provided that YOU are willing to put 100% effort into your exercise & dietary program.

Personal trainers can’t do all the work for you, but they can guide you in the right direction to the point where you can observe results in weeks not years.

Whatever the interest, the choice comes down to you.  Whether you’re comfortable just working out with a friend, willing to spend money to see a personal trainer, or find opportunity with an online trainer, the achievements you make will be proportional to the time you put in.

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