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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;

Free-weight squats


Leg press

Seated calf raises

Lying hamstring curls and leg extensions

Alternate plyo routine

Walking lunges

Squat jumps

Box jumps

Plate pushes

Moutain climbers

Alternating jump lunges

Tuesday – Chest, Triceps and Back;

Flat bench barbell presses

Incline dumbell presses

Cable crossover Flys

Lat pull-downs

Dumbbell rows

Seated rows

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;

Barbell presses

Lateral raises

Upright rows

Flat bar or cambered (EZ) bar curls

Dumbbell hammer curls

Cable curls

Friday – Glutes and Abs;

Glute-ham raise

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.

Meal 1

5 egg whites, with low fat cheese if you like

Cream of rice or oatmeal

Meal 2:


Small bowl of fruit salad or a piece of fruit – apple, grapefruit or strawberries

Meal 3:

15-20 almonds or walnuts with a piece of fruit – banana, pear or apple

Meal 4:

4 oz. chicken or steak w/sweet potato and seasonal veggies

Meal 5:

4 oz. tilapia with vegetables (corn, snow peas, green beans or asparagus)

Meal 6:

Whey and glutamine protein shake

Meal 7:

Vegetable salad with chicken

Alternatively, scrambled egg whites over a corn tortilla with salsa, lettuce, peppers and a little cheese

General Tips

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!!