5 Weeks From Show: Body Fat Reduction

Just completed another week, the 5th week out from 1st bikini show. Changes this past week were focused on flattening the stomach and rising up/tightening the glutes. Regarding cardio sessions, the amount of time on the stair climber machine increased from 40 min to 45 mins. Also, the interval sessions added an additional 15 min on treadmill and 15 min on the elliptical with a leg band. To increase the resistance level of the glute super set exercises, the 2nd exercise was changed to use a resistant band.

  • Physical training
    • Weights
      • 6 days a week
        • 2 days of legs
        • 2 days of shoulders
        • 1 day of chest
        • 1 day of back
    • Cardio
      • 4 days a week
        • Stair climber – 45 mins
      • 3 days a week
        • Sprints on treadmill – 12 intervals
        • 30 min moderate – 15 min on incline and 15 min on elliptical with band
    • Abs
      • 1 super set of 2 abdominal exercise at 3 rounds – every day
    • Glutes
      • 1 super set of 2 glute exercise at 3 rounds – every day
        • Changed up the exercises to include resistance bands
  • Meal plan – same
  • Lesson
    • Nerves on show day – I learned that on show day that shakingTri rope because of nerves is common. Also, when posing you are tightening and flexing the muscles and that adds to the body possible shaking because of the intensity. The judges would not be able to see the hands or arms shacking because of the distance between the competitor and them. However the competitor standing next to each other might.
  • Show Day Prep Tasks
    • The fabric for the show suit was determined and the suit is now being created.
    • The show has a website with the show registration forms. This week I mailed in show application.

Leave a Reply

Your email address will not be published. Required fields are marked *