Q: I would like to get in the best shape possible and have a goal to enter an amateur bikini competition. I was wondering if you have any tips or advice?
A: Listen to one person, don’t obsess over cardio, EAT CARBS, incorporate weight and plyometric training and keep your body symmetrical and softer. Bikini is all about combing curves with fit, soft look, and sass!
Q: Could you give me any advice to help me get in better shape? What should I eat and what do I focus on? I work five days a week so sometimes its hard to fit a workout in.
A: To get your metabolism revving, eat smaller meals, more often throughout the day, instead of having your normal portions at meal times, and only eating 3 times/day. Cut your portions in half, and eat 3 more times a day.
Getting healthy, toning up, etc. is really easy. Just try to avoid processed foods, and make sure you’re drinking plenty of water. Your goal should be about 1 gallon/day. Pick whole foods, and lots of produce.
I would try to make sure that you’re eating plenty of protein and carbohydrates. If you want to build muscle, you’ll probably want to eat a little more protein than normal. Make sure you’re getting this from good sources. For protein, eat chicken breasts, turkey, lean red meat, sirloin, tilapia, protein shakes, etc. For your carbs, I would suggest oatmeal, rice cakes, whole wheat/grain breads, sweet potatoes, red potatoes, and lots of veggies.
I work 6-7 days/week, and I am in the gym 6 days per week. It’s not the concept that it’s hard to fit a workout in, it’s making & planning the time to do so is the hard part. I would start trying to hit the gym at least 3 times/week. Work 2 body parts at a time. For example, Biceps/Triceps; Chest/Back; Legs/Shoulders would be a good 3 day split.
Q: When you do sprints/track work, what do you do?
A: I don’t have a track available to do sprints. So, I just hit the pavement. It may sound silly, but I use the light poles on the streets. I will sprint to one, then walk fast to the next, and then repeat.
Q: Any tips on a tighter tush and hamstrings?
A: I struggle with the rear end myself. I do a lot of lunges on the smith machine, mule kicks, cable kickbacks, and stiff legged deadlifts. The other day I did Leg Press with feet high, Butt Blaster, SL deadlifts, and lying ham curls until failure. I did 5 sets for everything with 12-18 reps on each, with a couple pyramid sets thrown in as well.