The Basics
Well...with a title like "lunk alarm", you have to know we lift heavy things. And we put them back down.
I weight train 5x a week. I have done more or less in the past, and it depends on the type of programming I'm doing and what my goals are. Weight training is an absolute pillar in physique competitions - it builds and shapes the physique. For many women, it's through weight training that they decide which division they are best suited for.
Cardio is also a big part of training for shows. Unfortunately, it's become widely accepted that doing an hour or more of cardio each day is the only way to get lean enough. Some people do as much as 2.5 hours a day. I do not. My coach - Layne - is incredible. I currently do cardio 1x/week, and including warm up and cool down, it lasts 22 minutes. Seriously - who has 2.5 hours EVERY DAY to spare? Not this momma. Not now, not ever. That's not living, it's not balance, and it's not healthy.
Obviously, a physique competitor follows a nutritional protocol. This varies widely from competitor to competitor. Generally speaking, competitors eat a high protein diet and practice great control in carb and fat consumption. Again - 'broscience' has permeated much of society, and it's generally accepted that in order to compete, one must eat little to no carbs. That's absolutely not true. Portion control is necessary, absolutely - but carbs are not the enemy. Carbs are fuel. During offseason, I work to maximize my carb intake. When I'm dieting, I have lower carb days and higher carb days. I never go without carbs!
Some coaches and competitors believe in ketosis diets - no carbs with fat as the primary muscle-sparing fuel. I don't recommend those diets to my clients, nor anyone else.
Some coaches write out "meal plans" for their clients, and some allow them to diet flexibly. I follow flexible dieting. My coach sets goals for my daily intake of protein, carbs, and fat, and I can eat anything I choose to each day so long as it is within my guidelines. (This approach is also referred to as "if it fits your macros" or IIFYM.) I weigh and measure my portions and keep track of everything that goes into my body. You may have heard someone talk about "clean eating". This refers to the practice of eating whole, "good" foods and avoiding processed, artificial items. I eat everything. Seriously! Food is neither good nor bad. I do eat a lot of healthier, whole foods - veggies, fruits, lean meats, etc., but I indulge, too! It's all about moderation. I recently came across an article that I found very informative regarding "clean eating". You can read it HERE.
Supplementation and PED
Physique athletes make up a big business...we're a group of people who buy supplements like they're going out of style. Want to know a secret?
Most of the supplements out on the market today are JUNK.
I use creatine for muscle growth, whey protein to help me meet my protein needs without eating a boatload of chicken, XTEND for recovery and to help with my sweet tooth, and if I really need a boost, occasionally I'll use Cellucor C4 for a little extra stimulation before a workout. I also take fish oil and a multivitamin.
If you want to see changes in your physique, the only thing you really need is to follow proper nutrition program and exercise regularly. Some trainers and coaches recommend a laundry list of supplements. That's expensive, and unnecessary. If you want an in-depth discussion of supplements, you can watch THIS video. It is a blog from my coach, Layne Norton. I consider him the absolute best in the industry.
Now to the sensitive subjects: drug use. Bodybuilding is most often associated with illegal steroid use. I've even been asked if I am natural. For the record, I am. In the early days of my training when I might have considered using a performance enhancing drug or anabolic steroid, I had no idea how to get something like that. Now that I'm older, I'm sort of infatuated with seeing just how much I'm capable of accomplishing on my own, and I'm proud of being a natural athlete who works hard. Plus...my husband is not a fan of the side effects in women. (Google that one. Not discussing it here!) If you decide you want to use them, that's great. Everybody is entitled to their decision. I don't pass judgement one way or another.
There are many different drugs used in bodybuilding. Some drugs promote muscle growth, some help you get lean, some help you shed water. There are, of course, many reasons besides muscle growth to use - enhanced recovery and improved performance instantly come to mind. My rule is this: if you want to assume someone is natural, compete in a natural federation. Even then, it's a possibility they aren't. Otherwise, anything goes. I will say it is more pervasive and widely used than most people realize - it isn't just the bodybuilding division anymore. Physique, figure, fitness, and yes - even bikini - women in these divisions are using, too.
At the end of the day, use is a personal decision. If you're thinking about it and fairly new to this sport, I encourage you to train without drug use for at least a year, just to see what you can do on your own. Drug use, in my opinion, is something that is best used to augment what you've already achieved.
So that's it. The down and dirty basics of physique competing. I hope it answered some of your questions, and maybe you learned something. At some point in the future, I'll be bringing an entry about some of the things people don't like to talk about: the nasty side effects of bad coaching and extremism. Until then...
TRAIN HARD - LIFT HEAVY - FUEL YOUR BODY - FEED YOUR FAITH
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