The Trainer’s Edge

All done week 4!..right on!..I started incorporating a 1 hour moderate cardio session into my training on sundays(normally a complete day off for me), that I actually felt more energized, tighter, and stronger going into the next week. Today, will be week 2 of the sunday deal, this will be a short note as just get there in the morning and get it over with!:)..At 124lbs, but feeling much tighter around the midsectione(6pak is obviously stll there, 24/7/365!); but the skin has really tightened up over the past few weeks, which was my major problem, not fat loss. Feeling much drier, muscles fuller(or is that just the peanut butter/jam sandwiches?..lol..-probably!)..I wish!..really jacking up the protein on my off days, Thursdays and Sundays to 200+g/day(@124lbs, that’s a lot of protein for a lady); but it really seems to be helping with the recuperation and overall strength maintenance. So, this week should be my last week..well see..keep up posted!!!..Off to some gam trash interval cycling!!!!..caio caio for now!

It’s Sunday evening and of course, it’s that creative writing time for me so updates updates!

I’m realizing now that my physique can lean out very fast, i.e. days versus weeks. So, I am very grateful for that!

My groups of clients and friends ask me daily what I’m doing to lean out so fast. Honestly, it’s just my clean diet people! No sugar, no flour, no fruit, and fat from nuts&olive oil only.

No 12 weeks of dieting for me, as maintain >10bf year round now…woo hoo!..The bod has finally settled into the bodybuilders diet from keeping a runners/marathon diet up until 2008. I’ve incorporated doing walking lunges-3-4 sets with 30-50lb barbell on my shoulders twice a week with my leg workouts and doing BigGirl leg extensions now..100lbs+ to gain some more size&definition in the lower quads and calves.

I have found just this past month that I have gained back much more strength than I thought I would after ditching the running.  Another reason to jump up!;)..Keeping a clean diet 6x/week with about 1200-1500cals, 150g+protein, and low low glycemic carbs, no fruit,etc..basically the pre-contest diet, with a few small snacks thrown in during the week if absolutely necessary..peanut M&M’s pleeease!…I’m keeping to my 4X/week cardio of 20-40mins after my training, as it relaxes me, keeps my appetite in check, and leans me out really fast! So, into week 3 we go, with a modified heavy+polish set of  less exercises, lots of old skool compounds, light stretching throughout the workouts, and thorough stretching afterwards. Most of the time, I lack for time to do the post stretching; but I’m making a real effort and it’s helping with the soreness(due to the new heavier loads) and keeps up my flexibility!:)..So, all is great, want to get past that 124lbs this week!..That weight has been my barrier for the past 4-6 weeks, so once I break that, I’m well on my way to 120/122lbs-8%BF!..stay tuned!:)..over and out!

For those of you in the loop, I’m focusing on some serious heavy training until december 31(6weeks more!), as I just finished my one month of lighter lifting from 16weeks of heavy training prior to that..whew!…

So, into week 2 of training cycle and happy to report that I feel stronger than ever!..Those few weeks of lighter training and um…a few more cheat days did me good. Fine recuperation and ready to move onto phase 2 and more fill out while staying lean! In these final weeks, I’m focusing on a little more size/shape in the lower quads&calves;mid-lower back fullness and greater tricep definition(more kicker tricep dips!!!) while maintaining that six-pack!..whew!..lots to keep me out of mischief.

Check out the progress photos I posted this week!

I have been receiving numerous requests for my ab training/core strength routines. So, here it is!

I normally do a full ab training routine atleast twice per week, if not three times a week as those muscles can handle much stress and heal fast. For beginners, I stress a good core workout(listed below)without weights for the first 4weeks, then one can progress to an intermediate routine(some weight on each exercise) for another 4-8 weeks, then onto the advanceed/pre-contest ab routine(max. weight on each exercise)for atleast 4 weeks if not permanently to maintain the definition, separation, and tightness.

Mind you, a good clean diet always helps to see progress much faster and lots of water throughout the day. I train abs year round, in the off-season, it’s twice a week, as I treat the midsection-obliques, serratus, and abdominal shield as one whole bodypart in my overall training routine.

Once you start seeing that you are building some strength in that area(I go crazy for that!)..ab training is a joy, just like when you see a lagging bodypart coming alive again!..hello!!..I”m  here!:)

Beginners-

Choose 3 exercises from list: Complete 3 sets/exercise with 12-20 reps/set

Ball crunches/knees in crunches on a bench/roman chair leg raises/machine crunches(whatever ab machine you have at your club/lateral dumbell bends

Intermediate

Choose 3-4 exercises from list: Perform 3 sets/exercise with 12-15 reps/set with weight(see specific exercise)

Pulley crunches(lying or standing) with weighted stack/ decline bench crunches(my fav) with a plate-i.e.10,15,25,/ weighted twists-crunches/ball pull-ins(no weight)/lateral dumbell bends with dumbell- i.e.10,15,20,25&other hand behind the neck/knee-ins on bench but now do 30sec holds without weight or with a light dumbell between the feet

Advanced

Choose 4-5 exercises from list: Perform 3-4 sets/exercise with 12-15 reps/set, all with weight that you can be challenged after the first set and it’s quite difficult to finish the set

Decline ab crunches with plate i.e.25,35, yes,even 45(on my hard-core ab days!)

Roman chair knee raises with a dumbell held between the feet i.e.15,20,25

Pulley crunches(standing or lying) with weight i.e.60+, enough to set a full set out or i go heavier(awesome serratus builder!)-especially when standing!

Lateral dumbell bends and twist combos(I like to superset these or alternate) with 20,25,30 dumbell; the 180 degree standing twist is my customized fav!(you’ll get wierd looks; but everyone will see that 6-pak just working it! Perform holding a dumbell to one side with the other hand held behind the neck, then position the dumbell out from your body about 6-10inches so that you can rotate your midsection in a 180 degree fashion….very difficult!..keep the tension, crunch when you get to your obliques, and remember to breath out as you rotate to get a full tight contraction.Mama Mia!

So, there you go!..Ya’all set now, no excuses, the beginner routine should take abou 15mins, whereas the intermediate and advanced will take abou 30mins..just like any other bodypart takes and the midsection is a Major bodypart!

Good luck and let me know how it goes with your comments!