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Here you’ll find some valuable tips and tricks of the trade, along with a diet and training regimen to stay in top off-season shape.
A balanced training program for a bikini competitor would typically revolve around weights, cardio and plyo-metrics. Even though every competitor’s figure comes with a unique set of attributes, off-season training usually involves maintaining an ideal bodyweight. This also means opportunities to focus more on weak areas. Generally sticking to the 10-20 (for upper body parts) and 15-20 (for lower body parts) rep range, moderate to heavy weights, is the way to go. Here’s a sample workout split and routine:
Monday – Legs;
Seated calf raises
Lying hamstring curls and leg extensions
Alternate plyo routine
Alternating jump lunges
Tuesday – Chest, Triceps and Back;
Flat bench barbell presses
Incline dumbell presses
Cable crossover Flys
Close grip bench press or EZ curl bar presses
Cable press downs
Wednesday – Cardio and Abs;
20 to 25-minute HIIT drill
Hanging leg raises
Medicine ball ab crunches or javorek jack knives
Thursday – Delts and Biceps;
Flat bar or cambered (EZ) bar curls
Dumbbell hammer curls
Friday – Glutes and Abs;
Stiff-legged deadlifts or good mornings
Conventional crunches or lying leg raises
Saturday – Yoga or another form of relaxation/meditation;
Typically, a 30-minute routine that incorporates any form of meditation
Sunday – Rest
And now, let’s get to the good stuff; how you’re going to be nurturing that body after all the grueling training sessions. Try to keep the carbs on the low side, but don’t deprive yourself too much. Keep the veggies and protein intake high. 6 meals are going to be taken over the course of the day.
5 egg whites, with low fat cheese if you like
Cream of rice or oatmeal
Small bowl of fruit salad or a piece of fruit – apple, grapefruit or strawberries
15-20 almonds or walnuts with a piece of fruit – banana, pear or apple
4 oz. chicken or steak w/sweet potato and seasonal veggies
4 oz. tilapia with vegetables (corn, snow peas, green beans or asparagus)
Whey and glutamine protein shake
Vegetable salad with chicken
Alternatively, scrambled egg whites over a corn tortilla with salsa, lettuce, peppers and a little cheese
High-intensity or steady state cardio – depending on your mood and energy levels, you can do both. You can even engage in both on cardio days; a steady state 45 to 60-minute session first thing in the morning on an empty stomach and a HIIT style 20-min one in the evening, fits the bill nicely.
On high-stress days when you’re generally low on energy, you might want to stick to steady-state only.
Sticking to a diet moderate in carbs, low in fat and high in protein will generally yield good results.
In order to ward off food cravings, have a cheat meal or two on any given day, but don’t go completely overboard with the calories!
Invest in a good multi-vitamin supplement, you’ve got to have those in your arsenal! Keep pushing and never give up. There’s always hidden potential you can tap into. Go Divas!!