contest conditioning magazine
DESCRIPTION
This magazine contains information pertaining to fitness and dieting, competitions, conditioning for contests.TRANSCRIPT
Sept
embe
r 201
2 - I
ssue
3X WNBF World Champion
Miles Stovall
Balancing Life with Competitions
PCD Post Competition Depression
Chef's Corner with James LaBonte
photo by Miles Stovall
Alamo Showdown, Michelle Greer, Figure Open Overall, Pro Card Winner & Masters Winner
December 2012 - Issue
Contest Preparation, Carbs Friend of Foe?
Planning & Goals, Create the Full Package
A Plant Based Experiment, with Austin Barbisch
Contest Prepara,on Carbohydrates – Friend or Foe?........................................................ 4
Planning & Goals: Create the Full Package......................................................................... 6
A Plant Based Experiment................................................................................................... 8
Daily journaling to keep your health goals on track!..........................................................12
It was 1986..........................................................................................................................14
How to put your “shine” on stage......................................................................................16
Your Waistline is Your Lifeline............................................................................................20
Contest Conditioning MagazineDecember 2012 Issue
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Hank Uhlaender, Founder and President of Pure Action Publishing a Contest Conditioning LLC company
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Prospec,ve clients and compe,tors oWen ask me, “What are the best methods for losing fat while s,ll maintaining muscle”? When it comes to contest condi,oning and prepara,on, there really is no more important ques,on. Everyone works all year round to add every possible ounce of new lean muscle to his or her body. When the ,me for contest condi,oning and prepara,on come, the number one goal is to strip all excess body fat while s,ll maintaining muscle. Everyone uses nutri,onal tools to their advantage in order to naturally manipulate the hormones related to fat burning which maximizes fat loss while s,ll preserving muscle.
While some individuals believe that reducing carbohydrate intake to prac,cally nothing, while
simultaneously raising fat and protein intake may be the single best way to lose the maximum amount of body fat. The reality is that the preserva,on of lean muscle could and for the most part is sacrificed. However, if your number one goal is to maintain lean muscle with fat loss as a second goal while properly scheduling enough ,me to lose body fat without the use of dras,c measures, then I have a treat for you.
There are many different die,ng theories out there, such as diets with high protein, high fat, and low carb ketogenic; while other diets include moderate carb intake, moderate fat, and high protein. The results experienced on these diets can be influenced by a variety of factors including, gene,c, insulin sensi,vity, diet and training history, and other physiological factors. One of the more effec,ve methods for lowering bodyfat and maintaining lean muscle mass is a carb cycling nutri,on plan.
Carbohydrates have probably goaen the worst reputa,on of the macronutrients due to the unorthodox and diet craves. Carbohydrates spare more muscle than fats during ,mes of stress when glucose becomes a primary source of fuel (i.e. anaerobic exercise, injury, infec,on, etc.). When the body is in a low energy state, it may try to produce energy by conver,ng amino acids to glucose. Carbohydrates prevent this because they can be easily broken down (and converted if need be) to glucose molecules. Carbohydrates are also very beneficial for muscle sparing during exercise.
The goal of carb cycling is to maintain fat loss as well as keep hormones responsible for fat metabolism. The plan is to lower carb and caloric intake on certain days with periodic higher carb and caloric days at regular and specific intervals. Increasing carbs and calories in a planned and
Contest Preparation Carbohydrates – Friend or Foe?
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By Will Crosley, CPT, CSN
controlled fashion can and will help you burn more fat. Implemen,ng a successful carb cycling nutri,on program includes having a methodical and precisely planned approach. By following a very specific plan, you can easily fine-‐tune or modify your program based on your results in order to get the perfect combina,on of fat burning and metabolic s,mula,on.
The carb cycling strategy can drop approximately 2 pounds of bodyfat per week within the first 6 weeks, and then reduce the caloric deficit to allow a drop of 1.5 pounds per week as contest condi,oning and prep work con,nue. Residual water levels are likely to drop as an athlete becomes leaner, which may result in an increased total weight loss, especially at the beginning of the program.
Typical contest prep program assumes 1-‐2 training sessions per day, 6 days per week, combining interval or steady state cardio and weight training. Extreme or unorthodox training methods may require an adjustment to this program. Increasing the total carbohydrate and caloric intake for one day, every 4-‐7 days during contest condi,oning can prevent a slowing of the body’s metabolism.
Below is a sample plan that uses carb cycling as part of contest prepara,on. It is the first 6-‐week plan outlined for a 12-‐week compe,,on.
Sample Plan30 years old, 200 pounds and 15% body fat preparing for a compe,,on over 12 weeks. The athlete’s goal is to compete at or below 176 pounds with a body fat of 5%.
At 200 pounds and 15% body fat, the athlete has approximately 30 pounds of body fat and 170 pounds of lean body mass. In order to compete at 176 pounds and 5% body fat, the compe,tor will need to drop to approximately 9 pounds of total body fat with 167 pounds of lean body mass remaining.
This sample plan is to be followed for 6 weeks and adjusted thereaWer to con,nue and improve the individuals contest condi,oning. AWer 6 weeks of following this sample plan, the individual should be approximately 180 – 185 pounds (taking water weight loss into account) and have approximately 9% body fat.
This program is a basic approach that leads to great success. Note that aspects of this program may be modified depending on each individual situa,on. This program assumes that insulin sensi,vity is normal and that no one on this program has been following a prolonged ketogenic or other restric,ve diet immediately prior to beginning this program. Remember that increasing total calories without increasing carb intake does not create the same effect. Increasing carbohydrate consump,on adds the benefit of replenishing glycogen stores.
When you see the winner of a compe,,on onstage, rest assured that they tracked their calories, carbs, proteins, fats, and never missed meals. They have used their carbs wisely. If you want to do well in a compe,,on, you should expect nothing less for yourself.
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Day 1-6 Each Week Day 7 Each Week
200g Carbohydrates300g Protein40g Fat
300g Carbohydrates375g Protein60g Fat
We’ve all heard the saying, “He who fails to plan, plans to fail”. Do you plan for what’s important to you in life? Whatever it may be, finishing an important project at work, gelng a degree, or managing your own business…it all takes planning, goal selng and follow through. There’s a process and journey for everything in life. So, what makes planning and selng goals to achieve a healthy lifestyle or fit body any different? It’s NOT different! As a coach, trainer and nutri,onist, I always ask clients why they have decided to compete. The reasons are endless. Going through the process of gelng ready for a show is a tough one and not everyone is cut out for the sport, but if you are one of the athletes that has made the journey, you know what it takes. It takes dedica,on, discipline and determina,on to reach levels of leanness and fitness that most never think of. Whether you're a first ,mer or veteran, it's never an easy process. As the season comes to an end, this is the perfect ,me and a great opportunity to reflect on your accomplishments, and if you don't have it all down yet, don't throw all that hard earned work away! Now is the perfect ,me to take advantage of what your body is prepared for and to push yourself to a different level. We all know what we need to improve on and no one is perfect. Don't take steps backwards, con,nue moving forward in perfec,ng the physique you were proud of when you hit the stage.
Time is ticking and the end of the year is approaching and this means, the season for most compe,tors has come to an end. What now? In my last ar,cle I covered PCD, post compe,,on depression, and I'm hoping you've beat the possible slump. Being the smart compe,tor you are, I'm sure you've come up with your 2013 blueprint complete with a new plan and a new set of goals. If not, it's ,me to plan and set your goals! With the holidays right around the corner, this may not be easy to do, with all the par,es and events that
come with celebra,ng Thanksgiving, Christmas and the New Year. It's been a full year of die,ng, workouts and cardio, and now most of you feel the need to take a break, relax a bit and eat and drink some of the foods you missed out on for months, right? Right...and wrong! Let's be honest. For the record, I will always speak from experience, what I've seen happen and from what I've studied. My advice to you is, if you can learn from the experience of others, do so. The reality is that most athletes have to experience to learn, but whatever road you take, don't repeat history!
Some of the basics of gelng through the holiday's and any other ,me of the year is having a plan and selng goals. Being aware of your body and how it responds to certain foods and drinks is key. Plan for special occasions and s,ck to the simplicity of ea,ng treats and drinking special drinks only in modera,on. If you just finished up the season and have managed to steer clear from binge ea,ng and going over the top, congratula,ons! You're on the right track. The foods you should be focusing on now are typically what you would have consumed during your pre-‐contest phase, but even more. Con,nue to focus on foods that are lean protein sources, fibrous-‐
Planning & Goals: Create the Full Package
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by TNT-‐ t. alvarado
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complex carbs as well as essen,al fats. Consume the foods that are beneficial to the post compe,,on compe,tor. Consuming these food choices in the proper caloric range will definitely yield a beaer effect to a lean physique. Keep your workout schedule constant, but cut out any long bouts of cardio and switch to high intensity interval training sessions 2 to 3 ,mes a week.
Prepare for it all and don't stop your proper nutrition and regular workouts. Don't wait 3 months before gelng started. The ,me is now. As a judge and compe,tor, I've been on both ends of the bodybuilding spectrum. I've had the privilege of standing on stage next to some amazing athletes and have been given the opportunity to work with some of the best promoters. Being a part of both sides, I've seen the mistakes compe,tors make and have seen athletes excel and beaer themselves with every show. As a compe,tor, you need to make your mark once you've hit the stage. Use your current momentum to con,nue to perfect yourself as the full package. Make your physique the piece of art that turns heads for the right reasons. Be the compe,tor that causes the judges to drop their pencils. Compe,ng isn't only about nutri,on, working out and cardio. It's about being "the FULL package!" Compe,ng is about being lean with muscularity, vascularity, symmetry, as well as proper posing and presenta,on, the suit, the tan, the confidence and the energy! Nothing makes me cringe more than seeing an amazing physique on stage that didn't make posing a priority, even if they did their regular workouts and had great nutri,on.
Proper posing is what shows off the physique you worked so hard to aaain, and why wouldn't you want to prac,ce in order to pose properly to show off your physique? When the head judge calls a "back lat spread" pose and all can be seen are shoulder blades, everyone can tell who has the lats and who has the shoulder blades. You get the picture? We all know that stage ligh,ng is harsh and without a proper dark tan, you're shredded look will be a washed out look. A great tan will enhance the cuts and vascularity. Why wouldn't you want to have a nice smooth and dark tan to enhance your shredded body? Don't sell yourself short on the things that might cause you to be no,ced for the wrong reasons. Nothing is more impressive than to see a compe,tor come back the following year looking beaer than ever and presen,ng their physique like a champ!
Make the realization and get the right mind set to put your plan into gear now, before the holiday's, during the holidays, and into the new year. Make your goals clear and real. Chip away at what you have created and perfect it. Start living the life of the athlete you have become year-‐round, not just during half of the year. Make your accomplishments permanent and take them to a different level. With the right mind set and the proper commitment to your goals, changes are sure to come. With a few excep,ons, most athletes know what to do to make it through this ,me of year, and to con,nue on the path to making changes. What differe,ates that gap between those who are successful and unsuccessful isn’t about informa,on. It all starts with the goal, the realiza,on, the mindset and the altude. It’s a mental game more then anything else. Cul,va,ng the above is a sure way to changing the “I want” into a successful reality. The ,me is now! Will you be the "full package" next ,me you step on stage?
www.hydeparkgym.com
I have been a personal trainer and natural bodybuilder since 1996, and I have relied almost exclusively on animal-‐based protein for the building and repairing of my body. Within the last few years, I have been concerned about the treatment of animals in commercial selngs, and this feeling was further amplified by watching documentaries like Meat Your Meat on PETA.com. This created a huge dilemma inside me. On one hand, I wanted to stop contribu,ng to the factory farming industry, but on the other hand I did not want my body to disintegrate into a skeleton. I used to believe that vegans (consuming or using no animal products) were just skinny hippies that did yoga. Now, I know that some of the world's best athletes are vegans or vegetarians.I started running ultra-‐marathons in the year 2008. At the Rocky Raccoon 100 mile race, I met one of my racing hero's, Scoa Jurek, author of Eat and Run. I was amazed to find out that he had won the "Western States 100", the most pres,gious 100 mile race in America seven ,mes in a row and also set a new American record for running 165.284 miles in 24 hours strictly on a plant-‐based diet. That intrigued me and thus I began my research on other athletes that used the plant-‐based diet as well.
To my surprise, there were countless top professional athletes that followed a vegan diet including, Carl Lewis who won eight Olympic gold medals in track and field, Juliana Sproles who is a Tough Mudder champion and Fiona Oakes who completed the Marathon des Sables, a six day, 151 mile race across the Sahara Desert. Other athletes included, Brendan Brazier and Rich Roll who are both world class triathletes. Mac Danzig who won "The Ul,mate Fighter 6" championship. Mac also won and defended The Ul,mate Fighter "King of the Cage" ,tle five more ,mes. Patric Baboumian, a European power liWing champion, who just made two more world records. And, last but not least, Billy Simmons who won the Mr. Natural Universe in 2009 and is a long ,me vegan. I found thirty-‐three more professional vegan athletes ranging from hockey players to strong men, just by looking online.I have competed in twelve natural bodybuilding shows (using no steroids or other drugs) and I have placed second in my division three ,mes. I wondered what would happen if I switched over to the green side like these other athletes. Would I place beaer in bodybuilding shows and ultra-‐marathons? Today, I am tes,ng this theory out. Visit the Compe,,ons page on my website to see what bodybuilding and ultra-‐marathon events I competed in over the last 2 years. I am compe,ng in these events again changing nothing about my training except my diet and the way I get my protein.I must say that I was a liale nervous about this experiment, but when I was comparing whey protein to the plant-‐based whey protein using peas, rice, hemp, chia, quinoa and some,mes ar,chokes like in PlantFusion, the nine essen,al amino acids came out to be very similar in their ra,os. In theory, the plant-‐based protein powder should be a beaer protein source than animal-‐based protein powder. Protein like whey tends to create an acidic
A Plant Based Experiment
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by Aus=n Barbisch from Solid PT
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environment within the body which inhibits amino acid absorp,on. Plant proteins are known to be more alkaline in nature so the amino acids get u,lized more efficiently.I have been completely vegan since September 1, 2012, and I have only posi,ve things to say about this experience thus far, as my recovery aWer exercise has greatly improved. I am gelng ready to compete in a 12-‐hour race on December 8th. I've been averaging 16 miles per day, three to four days a week and I plan to increase by ten miles each week leading up to the race. I took seven months off since my last ultra-‐marathon, and to my surprise I was able to jump right back into running full force in October. I feel beaer aWer a long training run than I ever have before! My knee and ankle joints f e e l l e s s " c r e a k y " , a n d t h e m u s c l e soreness subsides at a much quicker rate. And, this
is coming from somebody that will be 44 years old on November 18th. And, feeling this speedy recovery is truly a blessing.The higher fiber intake is working well with my diges,ve system. It usually takes about three weeks to adjust to a plant-‐based diet, which may ini,ally make some people a liale bloated or gassy. I am con,nuing to lose weight, I was about 187 pounds when I started this journey and I am now about 181 pounds. My strength is very good, and I feel that this loss is almost en,rely coming from fat. I have a strong feeling that it is going to be extremely easy to get super ripped for the Southwestern Natural Bodybuilding Show that occurs in 2013. It's interes,ng that when consuming nutrient rich foods, your body seems to lose it's appe,te for junk food. I never ate horribly before, but I feel that some micro-‐nutrients that I might have been
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lacking actually s,mulated my appe,te in an aaempt to get them.I've been ea,ng very delicious food. My girlfriend Christy Morgan, AKA "The Blissful Chef" is a vegan chef and cookbook author. She has been cooking amazing meals and there is also great food at local restaurants here in Aus,n. I never get bored with this food I am now ea,ng! I'm fine ea,ng just len,ls and quinoa, but it's also great to know how many amazing food op,ons I have available to me. Below are some portobello fajitas Christy made that I quickly gobbled up. Christy also makes gluten-‐free brownies! I'm so lucky.I have been waking up feeling refreshed aWer only six or seven hours of sleep. Two months ago, I would have needed at least eight hours to feel the same way I do now, and I was taking daily naps aWer work. This is even more proof that my
recovery is substan,ally fast. It’s wonderful to have an extra hour of conscious life each day, that’s 15.2 days extra a year! No more naps for me!Please stay tuned as I post frequent updates on my website about my progress consuming a plant-‐based diet. Here is to liWing and ea,ng well with my family in iron!
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I have been on a health journey for some ,me now. I have always enjoyed fitness and ea,ng healthy, and I have made many small improvements. However, aWer having two kids in my late 30s, I never could get back to my pre-‐pregnancy body. During this ,me, I met Hank Uhlaender with Contest Condi,oning. When I met him, I was looking to make some big changes in my fitness goals. When I was ready to commit to a program, the first thing he handed me was the “Daily Journal for Exercise and Nutri,on.” My first thought was, “I don’t have ,me for this”, but soon I realized that this was an important part of the change that I needed to make. I needed to look at what I was doing overall, which obviously wasn’t gelng me the results I desired; and I needed to make the appropriate changes. In the book, The Compound Effect by Darren Hardy, he writes, “All winners are trackers… You cannot manage or improve something un,l you measure it… Professional athletes know how to adjust their performances based on what they’ve tracked… and make changes accordingly.” Why do they do this? The reason is because Nutri,on and fitness are a science, not an art. As a former biologist, I know documenta,on is impera,ve if you are going to learn from an experiment. You have to know what you did that worked or didn’t work. One must apply the same theory to goals in regards to nutri,on and fitness. Research has shown that those who keep track of their
behaviors are more likely to take off the weight and keep it off [www.nutri,on.gov].
In the beginning, journaling gave me a framework from which to move forward. It is vital to write down everything you eat, including every sample at the grocery store, every beverage you consume and every bite you take of your friend’s dessert; everything must be wriaen down. It’s important to be mindful and record your por,on size because that is where many of us can miscalculate several hundred calories. You can usually see aWer looking at 3-‐4 days worth of your journal where you might be going wrong. If you have a trainer, have them take a look at your journal. Your trainer can tell right away where you are able to make some improvements, and improve your fitness program overall. For me, coffee house beverages and breads added up. There is no big surprise there. I didn’t realize how many ,mes I ate and drank those extras. I have a close friend who realized she was drinking a lot of extra
calories by consuming Orange juice. Some changes are simple, while others may require more dedica,on.
Your workout rou,ne obviously needs the same treatment. Look at where you are now. How much ,me will you commit to achieving your goals? And, how fast do you want to get there? Schedule it and get it done!
Daily journaling to keep your health goals on track!
By Susan Marks
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Decide what muscle groups you need to work on and what foods will support that. A personal trainer can help you in this area as well. Once a fitness program is in mo,on, the notes that you take in a journal act as a road map viewed through a rear view mirror. You have to look back in order to see where you need to go. There are many online journals and smart phone apps that can help you chart your progress – or you can simply look in the mirror! We can see the data change in both posi,ve and nega,ve ways, and are able to make adjustments to the work we do in both the gym and the kitchen.
For me, within a maaer of 9 weeks, I knocked off about 350 calories daily in what I ate, simply by making small adjustments here and there. With the help of Hank, I increased my workout days from 2 or 3 to 5, and I drama,cally increased the amount of weight I could liW. Because of my journal wri,ng, I could see that I more than doubled the amount of weight I could liW in all muscle groups, as well as more than doubled the amount of reps I was doing in just a liale over two months. It’s preay exci,ng to think where I will be in 6 months! So, grab a notepad or use an online journal and accelerate your results.
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It was 1986, Aus,n Texas at the Paramount Theater. Cory Everson, the current Ms. Olympia at that ,me, with her incredible physique, crossed the stage to guest pose at the Texas Cup Championships. I realized, at that moment, what I aspired to be within the bodybuilding sport.As a physique compe,tor in my early twen,es, I knew that in order to reach that top level, it was going to take 110% dedica,on to get there.Unfortunately, because I was in my early twen,es, I really had no concept of "modera,on and balance”.I worked hard, trained harder, and dieted even harder and harder with each contest. I took body fat off only to put it back on quickly aWer each contest.Soon, this took a toll on my body as well as my self-‐esteem.I competed for 3 years and had top placements in every local contest. It wasn’t un,l aWer the 1989 Jr. Na,onals that I realized that I had burned myself out and lost the desire to compete. I had completely lost the posi,ve goals that I had originally, and now my goals (to get leaner with each contest) became a problem. I did not have a handle on my bodybuilding lifestyle in and out of contests. I did not understand that a true compe,tor lives the BB lifestyle yearlong, and not just at contest ,me.I first blamed the ever-‐increasing steroid use within the sport itself. Steroid use was indeed an issue, and was discouraging to a natural compe,tor for sure. Some of these drugs help keep body fat in control and some sounded temp,ng to me, especially when I was die,ng for so long. But, it was my choice to decline that path and I am glad I did.
I gradually took a backseat from being in the gym 7 days a week. I worked on being moderate in my training schedule. This was hard at first, but soon I found a new rhythm I could live with. It was weird not to have that ‘all out’ mentality for each workout. I soon came to accept my physique outside of the compe,,ve stage. I got married, had kids, took care of my sick parent and sort of driWed away from the gym and the bodybuilding lifestyle altogether.
It was 1986By Mary Moran Parker
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In 2007, I happened to see a photo of myself and I did not even recognize myself, I thought, what happened to me?”Oddly enough, I s,ll thought of myself as a bodybuilder, just not in compe,,on shape, and yes, even aWer 18 years! Once you are a physique compe,tor, you always consider yourself a physique compe,tor. But when I saw that photo of myself, I thought, you, a bodybuilder, are you kidding yourself or what?
That was all it took for me to get back into the gym and embrace the lifestyle I had driWed away from. It was natural for me to implement my bodybuilder habits, and the results came so quick, my friends who had not known me when I competed in the 80's were amazed at how I had transformed my physique in just a short 6 month ,me period. As a result, and with some encouragement from a few trainers at my gym, I started to compete again. However, this ,me around I did so with modera,on and balance, Keeping clean, making healthy food a priority and lelng go of the all or nothing training method as well.Since 2008, I have competed in seven contests. Placing overall or in the top 3, which is not bad for a woman in her mid 40's! As I approach age 50, I am looking forward to next years contests. I am mo,vated to compete because I have a handle on my priori,es now, and I like to keep a good balance in my life. Balance helps with everyth ing outs ide of compe,,ons as well.
Having a span of over 20 plus years in Physique compe,ng, I have realized that having confidence in myself, before and aWer contests and keeping it ALL in perspec,ve has been the secret to my success this ,me around.I s,ll think of Cory Everson as a great role model for today. I have seen her in a few magazines and
she has kept herself together in many aspects. Younger compe,tors do not see too many bodybuilders that they want to aspire to. Drug use s,ll seems to remain high within certain divisions of the compe,,ons. And, there are new categories now to compete in. But, bodybuilding really is all the same, weather someone chooses bodybuilding or Fitness or Physique, a compe,tor must stay balanced in their day-‐to-‐day life, stay in the lifestyle all year long, and be proud to represent the sport in and out of contest shape.I learned this the hard way. If something ,lts too far on one side, then something will eventually fall off of the end!
Mary Moran ParkerPersonal Fitness Trainerwww.maryparkerfitness.com512-‐452-‐1388
Compe,,ve bodybuilders and fitness athletes have worked extremely hard for that one day of judged compe,,on, and it is important for them to accentuate all of the fine tuned prep work done in the pre-‐contest phase. For an athlete, presen,ng yourself on stage can help or hurt you in a close compe,,on. And, it’s impera,ve for an athlete to look their best on stage and to not underes,mate stage presence.
One thing that has hurt many compe,tors, especially figure and bikini, is the fact that they get tanning spray applied immediately before they go on stage. If you are in a situa,on that keeps you on stage for an extended period of ,me during compe,,ons and you begin to sweat, your color will undoubtedly start to run, making you look like a chocolate mess. This mere fact has hurt compe,tors during many close compe,,ons, and sadly enough, it can be avoided. Gelng sprayed with tanning color just before going on stage will result in a disaster almost every ,me, and is not recommended. I would highly suggest spreading your spray tanning color days out, and allowing your skin to absorb the dye slowly, then applying one last coat as far from stage ,me as possible, usually between 3-‐6 hrs ahead of ,me. This gives the color a chance to dry, and prevents a dripping disaster. I try to get a base suntan at least two weeks beforehand, and during the week of the show I start my own boale tanning process on the Monday before the show. I apply one coat every morning and rinse it off at night before bed and then I apply lo,on to my dry skin. I also double my coats on Thursday and Friday, but I do not rinse. I use a washcloth when I need to, trying to avoid taking any color off. By this point, my color is close to the shade of coffee, and I’m ready for stage. I will seldom touch up on Saturday morning. The last thing I want is added stress the day of the show.
Stretching before you go on stage to prevent cramping and to maintain an easier range of mo,on, can definitely benefit you when engaging in the grueling pre-‐judging rounds. There is nothing worse that not being able to hold your poses correctly because of a lack of range of mo,on or the sharp pains of a cramp. Cramping is also due to the dehydra,on process, and a lack of salt and improper electrolyte balance.
The first thing I like to do backstage is to find an area to sit or lie down, and then start a vigorous stretching process. I make sure to stretch my wrists, neck, calves and Achilles tendon, hip flexors, quads and hamstrings, rear deltoids, shoulders, and lastly, my lower back. My stretches will usually take around 20-‐30 minutes in dura,on. Since I’m already on the floor, I do most of my stretching on my back with my legs up, which is good to do before going on stage. This helps slow down the pooling of water that occurs in the subcutaneous, especially in the legs.
The pre stage pump is next, and when I start the rapid blood flowing process into the muscles and veins. It is important not to overdue this process so you will be able to have a maximum amount of energy for your stage pre-‐judging. This also takes about 30-‐45 minutes of ,me for me to complete. But, do keep in mind; I do a pre-‐oil prep pump fully clothed. And, as I get closer to my stage ,me, I start on oil prep and finish my pump.Different shows provide different pump-‐up room accessories. I try to rely on callisthenic exercises to get my blood flowing as push-‐ups, sit-‐ups, dips and various posing postures that will be called during the line up. I then grab my rubber tubing bands and start a series of side raises, pulls, etc. I finish up with dumbbells or barbells that are some,mes at the venue. In between each set of pumping, I try to find a mirror and prac,ce a few of my poses,
How to put your “shine” on stage
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making sure I am on point. I then repeat this and start to get into the zone of specificity.Oil prep is one of those things that can make or break a close race. When you have too much oil, there could be an unsightly glare, and when you have too liale oil, your physique will flaaen out. Both will dull the sharpness needed for the pre-‐judging round. Because your skin is also dehydrated and dry, you might absorb the oil immediately; what I do is oil up that morning before I go to the venue to get a base. I then oil up again just before going on stage, making sure to check for dry or oily spots in a mirror.
The line up is the last chance for you to make sure you are on point. Numbers should be placed correctly; get rid of your gum, take off your socks, adjust your suit, wipe away sweat from your brow,
moisten your mouth and lips, and then take a deep breath. Start the stage stance star,ng as you are standing ready to walk out.
Bodybuilders: When walking on stage, make sure you are tense, hard and inflated. When you are standing in front of the judges is where your line of site will be, directly towards the judges. Looking into space, down, or over their heads is not a good idea in order to connect. Keep your focus relaxed, confident and pleasant. Frowning, scowling, or making quirky facial expressions don’t sit well with the judges. A smile will take you a lot further, but a cheesy grin is never recommended. Never, at any ,me, talk, stomp or spit on stage. These are men,oned because I’ve witnessed all three. Not only is this classless, but shows poor sportsmanship
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and disrespect. There is nothing manly about these displays, and will not be tolerated in any show.
Your body posi,ons in your comparison rounds can make or break you during a close compe,,on. Prac,cing in front of a mirror or in a video camera is very important to success. This gives you a valued self cri,que that is correct. Hiring a stage coach or another veteran compe,tor is probably best suited for providing the best cri,que in posing technique as well. I would also highly recommend joining posing classes before compe,,ons too.
Your poses should stay within the regulated guidelines of the federa,on you are compe,ng in. There are a few poses that bodybuilders tend to customize according to their body and style. This is risky and should be reviewed by someone with the knowledge and exper,se to give an unbiased cri,que. For the most part, confident solid posing is your objec,ve. If you have spent many hours prac,cing months out, you should never have any
problems holding a good pose on stage. Shaking, readjus,ng and wavering are signs of bad condi,oning. A good poser will hit the pose on command and hold it un,l the head judge calls for the next pose. Swea,ng on stage is unavoidable because of the hot lights and grueling workout that one gets from posing. As you are transi,oning into the next pose, this would be the best ,me to do a hand wipe of any sweat in your eyes or any pooling that occurs on the skin. Remember, you are being judged, so a fast and inconspicuous wipe will be tolerated. Some shows, at higher levels, will bring you a wiping cloth to use on stage. This happened
to me as I wiped my eyes with my hands that touched my vasodilator I put on during prep. I basically couldn’t see and was distracted enough for the head judge to call for a wiping towel. If something like this happens, raise a hand and ask for a towel. A stage hand should be able to provide one, and this ac,on is usually excusable during the show. But, there are federa,ons that have no mercy and simply don’t care about you swea,ng, so be aware that you may have to suffer on stage.When standing on stage, head and body posi,ons are important in order to give the full effect of the pose. The judges are usually in a pit 3-‐ 4 W lower than you are, but leaning back while facing the judges isn’t an op,mal posi,on to showcase your physique. With this said, I usually like to lean slightly into the judges, giving them a full view of me. Illusion is the key here and any advantage you can take won’t hurt you during a close call. When my back and sides are facing the judges, I do the same technique as well.If you find yourself losing out on a pose because it just doesn’t feel right (the rear lateral spread is notorious for this), quickly relax it and readjust your pose again. If you do this quick enough, you won’t lose the flow of your pose. If you get a cramp on stage, do the same, relax, shake and readjust. As men,oned before, keep your facial composure constant which will help you more than hurt you. Making clown faces, obnoxious tooth displays and grun,ng yells don’t sit well with the judges. Finish your stage appearance with a nod as well as a wave to the judges and spectators as you leave the stage. This acknowledgement shows you give thanks for the judge’s ,me and for the aaen,on of the spectators.Fitness compe,tors: Aforemen,oned before, proceed onto the stage with confidence and poise. You should direct your line of site to the judges and not to the audience during the prejudging period. Never look over the judge’s heads or up at the ceiling. Maintain a smile the en,re ,me you are on stage. This specific division is more subjec,ve than bodybuilding, so stage presence is actually one of the main judgment factors. If you look like a scared
“The proper preparation far in advance is the best solution for
presenting yourself correctly on game day”
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rabbit, pissed off, or lost in space, most likely, you have not connected with the judges and this could end up hur,ng you. Your neck should be relaxed while you keep shoulders up, laterals should be forward while relaxing your hands, and your legs should be firm while showcasing your poise and swagger for the men. Shrugging your shoulders like a turtle and julng your eyes bulged out like a frog will be less desired to the judges and to the audience, unless you live in a swamp. Therefore, your face should be relaxed with a natural smile, as well as a normal head posi,on pointed towards the judges.When doing quarter turns, your hand gestures should be fluid and danceresque. Men should appear confident and masculine. Even though you are transi,oning into a different posi,on, you should con,nue to hold a strictly formed posture. One thing that figure, bikini and physique compe,tors focus on is keeping the gluteus engaged. Protrude the gluteus by pulling your flexors back; this will give you a more pleasant and op,mal look. Tucking your gluteus in or flexing your gluteus will result in a disastrous look when showcasing in these categories. Doing this movement correctly will fire up your lower back and this will be the signal that you’re doing it correctly. Bending your leg rather than keeping it straight is op,mum, and it looks different for different people. Prac,ce both ways, and it is also beneficial to get advice from a professional posing coach.If by chance you have a wardrobe malfunc,on or a body slip problem, stop the pose and make the adjustment at the same ,me. If there is no chance that this can be done, signal for the stage expeditor to help you, or leave the stage quickly and get back into the lineup aWerward. These are things that should never happen, but some,mes, some things might just be out of your control.Depending on the division, make sure your feet are placed correctly. Some federa,ons allow different limita,ons. Figure women should have feet placed together and toes poin,ng forward, as in bikini and physique, feet are apart. Hand placements should
be at the sides in figure, and bikini and physique should be in op,onal posi,ons rota,ng from one hip to the other hip. This new phenomenon of bikini compe,tors bouncing on stage back and forth, bending over, showing how well groomed they are, or crossing their legs and bending over is both outlandish and distrac,ng. The shows and federa,ons that are allowing these displays of disrespect are taking this sport to a lower, nega,ve level. Strip club type risqué postures should be kept out of this sport to keep a high level of respect.
Bouncing back and forth limits a good judgment from the judges, and placement calls are seldom organized fairly. I do like this category of bikini, but it needs to be separated from the contests that they have at night clubs.In conclusion, the proper prepara,on far in advance is the best solu,on for presen,ng yourself correctly on game day. Trying to rush last minute prepara,ons will almost always result in a failure in some area. Stress from stage anxiety is normal and unpreventable, but stress from being not prepared is preventable. Make this experience a posi,ve and enjoyable one by doing your research, gelng professional help, and providing all of the necessary items needed before the show. This prepara,on will make for a smooth and memorable experience. My 23 years on stage has allowed me to see the good and the bad of this sport, but I have chosen to embrace the good and I con,nue to reinforce the fact that this is an elec,ve sport and should be leW enjoyable.
Best, Miles Stovall www.milesstovall.com
“When walking on stage, make sure you are tense,
hard and inflated”
BENEFITS OF LEAN BODY
There are not one, but many benefits of a slim body. A slim body is less vulnerable to health condi,ons like arthri,s and osteoporosis, heart (vascular), problems, cholesterol issues.
Fat deposits in the body can affect body movement and stability, and can even affect vision.
ENERGY SYNTHESIS IN THE BODY
Our body gets energy from the food or drink that contains glucose and fat.
Glucose (sugar) gets quickly absorbed by the body, and the body converts it to energy. Glucose is obtained primarily from fruits, its juices, and sugar based drinks and foods.
Fat burns aWer glucose. As the body cannot use all the glucose for energy, and hence, aWer a certain level, it starts burning the body fat for energy. This is where we have to focus.
HOW TO USE FAT FOR ENERGY
Well, at least for once, we need to re-‐read the above line, that the "body uses fat for energy". Now the possible ques,on instantly arises, how to burn more fat the correct way? Let us focus exactly on this.
1. Exercise correctly, at the right =me: Exercising, and doing it at correct ,me, both have equal importance. If we exercise a long ,me before ea,ng anything (preferably 8 hr), our body glucose level is low, and the body starts to convert fat to energy. So cardio before breakfast has a direct impact on the body fat stores.
2. Lean Protein: The high intake of lean protein helps to rebuild the muscles fibers that get torn during resistance training. The more lean muscle we develop, the higher our metabolism, and more fat we burn naturally.
We need carbohydrates for glucose in our workouts, and rebuild muscles. The low gylcemic carbs burn slower, lasts longer and keep feeding the body.
3. Water: First of all, drinking water controls weight because it suppresses hunger. Addi,onally, it has other benefits for exercise and weight loss. Water helps with protein synthesis and sustains energy levels. It reduces fa,gue, flushes the toxins from
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Your Waistline is Your Lifeline
body (prevents kidney stone forma,on), reduces stress on heart, prevents exer,on, regulates body temperature, prevents stomach problems like cons,pa,on and lubricates the body joints. A simple inexpensive solu,on for many health condi,ons.
4. Proper diet: Not much needs to be emphasized here. Have a diet with vitamins and an,oxidants, provided best with fruits and vegetables (mostly cruciferous vegetables). Always prefer a low fat diet.
5. Resistance training: It refers to training which are performed typically with elas,c or hydraulic tension. The name, as it suggests, aims to provide resistance for muscular contrac,on.
6. Aerobic condi=oning: Unlike resistance-‐training, this includes exercises like biking, jogging, swimming etc.
To summarize, a lean body is more aarac,ve, lively and ac,ve than an overweight body. A slim body is less prone to diseases and health condi,ons, and hence makes an impact on the longevity of the person. Though gene,c factors and health condi,ons (like thyroid problems) are some,mes culprits of being overweight, with some simple measures like proper low fat diet, aerobic condi,oning, resistance training etc, a correct body weight can be aaained.
Hear{ully,
Hank Uhlaenderwww.contestcondi,oning.com
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“A slim body is less vulnerable to health conditions like arthritis
and osteoporosis, heart (vascular), problems, cholesterol
issues.”
