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How can one achieve Bodybuilding, Physique, or Figure success?
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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
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
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
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.
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
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
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
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.
Start A Supplement Program on a Tight Budget
How do I start a supplement program to help me with my muscle building and/or fat loss goals?
In my article Basic Concepts of Supplement Aids, you’ve understood that supplement will assist your fitness and health. Ergogenic supplements are basically sport and exercise performance enhancing supplements. You now know how supplements work at the fundamental level.
The problem I see with most people that there’s so many supplements to choose from at their local retailer such as GNC or on the Internet that they have no idea what they need that can help improve their health, fitness and/or sport and exercise.
The other problem is that with so many brands, it’s hard to determine manufacture quality for the amount of money you pay. Typically, the higher you pay, the better quality you think you are receiving in the brand or product from the manufacturer.
As you know, there is plenty of marketing hype on supplements. Most Supplement companies spend more money on marketing hype than the actual product ingredients. That concerns me and it should concern you. How do you know your truly paying for a high quality multi-vitamin and mineral or a good creatine complex?
To start a supplement program you need to get expert advice from someone that tried at least the majority of supplements on the market from different manufacturers.
You need to find someone that has continually measured their results when taking one specific supplement or stack of supplements. As an example, you can be bench pressing 185 lbs for 10 reps and stay at that intensity for a few weeks. Then you try buy creatine complex and start taking this creatine. Your routine hasn’t changed but you notice that the weight feels lighter and you start to increase your intensity. That’s a supplement that has a direct ergogenic effect because it works and your results can be measured.
I’ve been testing supplements on and off for about 20 years now. I’ve tried everything from desiccated animal liver tabs to ZMA and back. It was part of my job! I was a large retail purchaser for supplements and if I were to do business with a vendor and sell their product, I would have to try myself and see positive, noticeable results.
Here’s my inside tips on starting an affordable supplement program that won’t disappoint you! The program below is based on your target goal of training and your age.
No specific brand or manufacturer is mentioned as it is up to you to do a bit of your own research or specifically ask an expert.
Overall Health (What everyone needs)
This is your foundation.
Multi-vitamin and mineral formula
Anti-oxidant formula
Pro-Biotic
Age: Over 18 and Under 29
Muscle Builders
Protein powder
L-Glutamine
Branch Chain Amino Acids
Fat Loss Products
Ephedra-Free Thermogenic (no ephedrine)
Fatty Acids such CLA
Age: Over the age of 29
Muscle Builders
Natural Testosterone Booster
Growth Hormone Booster
Glutamine Product
Leucine Product
Protein Powder
ZMA
Fat Loss Products
Stimulant Free Fat Loss Product (no caffeine – no ephedrine)
Anti-Cortisol Product
MRP (Meal Replacement Powder)
Essential Fatty Acids (such as Omega 3)
This information will start you on the right path toward your muscle building and/or fat loss goals. No supplement program will work effectively without a proper nutritional and training plan.
Nutrition will make up for at least 70% of positive results with supplementation being 10% of that measurement. The rest is exercising and recovery. As you can see, try to focus more on solid
food nutrition for best results with any supplement and training program.
You can start today and visit your local supplement retailer. Remember they may try and sell you something that is not in the list above, so, just say No Thank You and save your money.
Customized Workouts By Rob Lagana, Champion Bodybuilder and Coach
Welcome to hybrid training concepts where old school bodybuilding collides with new school exercises and equipment! You’ve stumbled upon a professional coach that uses scientifically engineered training phases to help you achieve:
Optimum Fitness
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You receive a training routine that progressively and safely builds your body.
The program changes monthly and you continue to build stability, strength and power
which of course, helps with building or maintaining lean muscle mass.
I will customized the routine and it will be designed specifically for your body and your goals, such as Fitness, Weight Loss, Athletic Performance, Figure competition, Physique, Bikini or Bodybuilding competition
My coaching is based upon a modern system of progressive exercise, called OPT (Optimum Training Performance), which offers 6 levels of training for optimum fitness that uses smaller training phases, regardless of your starting fitness level. Unlike the grand-scale training often associated with traditional bodybuilding, OPT teaches you to manage your fitness goals in smaller increments to achieve the fitness levels you ultimately want. You’ll progress safely, but quickly, using my integrated OPT training methods, scientifically based on the three building blocks of stabilization, strength and power.
These building blocks follow the biomechanical, physiological and functional principles of the kinetic chain in an easy -to-follow, systematic progression that minimizes injury and maximizes results. Get fit and toned with a strong core, or build massive pecs, rock hard abs, thighs of steel…The choice is yours! But it isn’t going to happen just sitting there.
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