OCTOBER 2020
MUSCLE FIBERS
TOP 6 BIOHACKS TRENDS
FAST VS SLOW TWITCH
JAG CHIMA
VOLUME LOADING FOR HYPERTROPHY 5 WEEK CHEST WORKOUT INCLUDED
UNDERSTANDING DEADLIFT VARIATIONS
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EXCLUSIVE!
ADVANCED TOWEL RESISTANCE WORKOUTS
TULSI - A WONDER HERB FOR BEING AGELESS
NO GYM, NO EXCUSES
MICHAEL WITTIG
SUNIEL SHETTY PAGE 20
THE CONTEST MACHINE BEGINNERS GUIDE TO CONTEST PREPERATION HEALTH
NUTRITION
LIFESTYLE
CONTENTS ADVANCED TOWEL RESISTANCE 06 7WORKOUTS
08 BEST COOKING OIL 14 RECIPE: COCONUT CHIA PUDDING 18
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BEGINNERS GUIDE TO CONTEST PREP
EXCLUSIVE! WITH SUNIEL SHETTY
TULSI - A WONDER HERB FOR BEING AGELESS 20 VOLUME LOADING 24 TOP 6 BIOHACKING TRENDS
10 CONTROLLED FASTING SIMPLIFIED
12 FAST VS SLOW TWITCH MUSCLE FIBERS
34 IS YOUR INTERNAL BUCKET LEAKY?
CHOOSING THE RIGHT VARIATION
36 OF DEADLIFT - SUMO VS CONVENTIONAL
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7 ADVANCED TOWEL RESISTANCE WORKOUTS
Desperation fosters creativity! Gyms closed for months on end because of a world-wide pandemic resulted in frustration for some, but others opened their mind and found other ways to push their physical limits. Workout intensity is not bound to a location and dependent on fancy equipment, but lies within each individual and can present wherever they find themselves. The pandemic also greatly increased the demand for home workout gear making some of it hard to find and expensive. Here is a method of training that takes a single, long towel and can be done anywhere you can find a fixed pole or anchor you can wrap the towel around. It’s all a play on TRX work, but doesn’t require a gym or $200 rig. Some of you reading this might be skeptical, but know these exercises can be tough and will challenge you regardless your level of fitness. The resistance can be altered based on where you stand and position your body which also makes ‘drop sets’ easy. Everybody hopefully has access to a towel so now that you’ve read this and are aware of the possibilities excuses will NOT be excused.
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TRAINING
TOWEL ROW
4 sets of 15 reps + Drop Set Target Area: BACK
Execution: Wrap a towel around a pole or any fixed object stomach high. Hold each end of the towel in your hands facing the anchor point. Step forward and lay back so your arms are completely straight and your lats stretched. The resistance will increase the closer in you step. Pulling on the towel row yourself forward and up. Keep your chest lifted and try to pull your elbows behind the plane of your back. Do each movement mindfully and controlled. Have your feet in a position so you can get 15 reps. Upon failure take a step back to reduce the resistance and fight for a few extra reps.
PULL UP
4 sets to failure Target Area: BACK
Execution: Place a long towel evenly over a high pole or sturdy tree branch. Make sure it’s something secure that won’t break. Grab each end of the towel firmly in your hands. Wrap your hands around the end of the towel several times for a firmer grip. Perform a pull up from a dead hang keeping your chest lifted as you go up.
TOWEL PUSH DOWN
4 sets of 15 reps + Drop Set Target Area: TRICEPS
Execution: Wrap a towel around a pole or any fixed object around stomach high. Hold each end of the towel in your hands facing the anchor point with palms facing inward and thumbs up. Make your arms into 90 degree angles and lean back so the towel is fully stretched. While keeping your elbow isolated use your triceps to straighten your arm. This triceps push will bring your body forward. Once the triceps are flexed return back to starting with control. Upon failure take a step back to reduce the resistance and get a few more reps.
Y RAISE
4 sets of 15 reps + Drop Set Target Area: DELTS
Execution: Wrap a towel around a pole or any fixed object around head high. Hold each end of the towel in your hands with an overhand grip facing the anchor point. Step forward and lean back so the towel is stretched tight. Using your shoulders raise your arms up over your head. As your body comes forward keep the towel stretched by pulling your hands towards your back. Upon failure take a step back to reduce the resistance and do a few extra reps.
PISTOL SQUAT
4 sets of 15 reps Each Leg Target Area: LEGS
Execution: Wrap a towel around a pole or any fixed object around stomach high. Hold each end of the towel in your hands facing the anchor point. Step back so the towel is stretched tight. Standing completely straight, lift one leg off the ground and perform a pistol squat. Keep your back straight and hip down as you lower. The bending knee should remain behind the toes throughout the movement. Go low enough so your upper thigh is at least parallel to the floor, then return to starting position. Do all the reps on one leg then match on the opposite side.
TOWEL CURL
4 sets of 15 reps + Drop Set Target Area: BICEPS
Execution: Wrap a towel around a pole or any fixed object around neck high. Hold each end of the towel in your hands facing the anchor point with palms facing inward and thumbs up. Step forward and lay back so your arms are completely straight and near parallel to the floor. While keeping your elbows in place use your biceps to bring your hands up in front of your face and flex the biceps. Slowly return to the starting position. Upon failure take a step back to reduce the resistance and do more strict reps to failure.
SUMO JUMP SQUAT: 4 sets of 20 reps. Target Area: LEGS Execution: Wrap a towel around a pole or any fixed object around stomach high. Hold each end of the towel in your hands facing the anchor point. Lower down into a sumo squat with legs wide and toes pointed outward. Your back should be straight and your hip down. Keep knees behind the toes at all times. Jump explosively straight up and land back low into a squat.
Michael Wittig, ISSA CPT IPE Natural Pro 6x Champ Master World Champion Kaged Muscle Athlete Socials: @WittigWorks
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NUTRITION
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NUTRITION
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BIOHACKING
CONTROLLED FASTING SIMPLIFIED Controlled fasting is something I have really enjoyed myself in recent years as a means of augmenting gut health, autophagy, and fat loss. It is a highly convenient eating system to utilize because of the low meal frequency pattern, making it perfect for times where I am traveling or extremely busy.
The word "controlled" is really relevant here because there is a multitude of fasting protocols, some prohibit the consumption of water or amino acids during the fast. My variation allows you to consume water and specific amino acids during the fasting window to preserve health, cognition, boost recovery, performance, and manage hunger simultaneously.
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BIOHACKING
#1 Raw Veggies Break Your Fast The Right Way
My approach to fasting is strategic, it goes way beyond limiting food within certain windows of the day. When breaking my fast I will have a plate of raw vegetables, this provides the richest source of micronutrients that are absorbed efficiently in this state. After this, I will then consume cooked vegetables, then move on to a protein and healthy fat source.
#2 Utilize Healthy Fats
#3 Save Your Carbs
Healthy fats are a very important part of my controlled fasting protocol because by spending a long time in the preprandial phase (fasted state), your body will naturally resort to using stored fat as fuel. Consuming healthy, Omega 3 rich fats will also help the body become more efficient in using fat for fuel.
#4 Hydration
#5 Supplements
Hydration is very important during the fasting state. Water helps you to keep full and fight the feeling of hunger. It also helps with autophagy and throws out toxins from the body. You may also have fluids like coconut water, lime water, black coffee, or tea during your fasted state.
When it comes to supplements, I mix my Essential Amino Acids (EAAs), Fermented Glutamine in a gallon jug of water, and have it throughout the day. If I train during my fasted state, I will have my Pre-Kaged (preworkout) which has natural and patented ingredients like BCAAs, Creatine Hydrochloride, BetaAlanine, Taurine.
The advantage of having supplements in the fasted state and training is that my digestive system doesn’t have t compete with food to breakdown any nutrients and focus only on absorbing and utilizing the nutrients from my Pre-Kaged. I have also noticed my workouts have been a lot better because of this.
My preference is to save carbohydrates for the postworkout window when using controlled fasting - doing this helps the body remain hypersensitive to carbohydrates, therefore they are used far more efficiently! Learning how to use controlled fasting the right way requires a specific plan regarding macro quantities, along with the overall structure of the diet and varies from person to person.
#6 Things To Avoid
Avoid supplements or drinks with artificial sweeteners and dyes. This is because your body will not know what to do with them and you may have adverse results. Also avoid sugar and dairy at all costs, as they limit the benefits of fasting by spiking your insulin levels. Learning how to use controlled fasting the right way also requires a specific understanding of your macro quantities, along with the overall structure of the diet.
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TRAINING
FAST SLOW TWITCH MUSCLE FIBERS MUSCLE FIBER TYPE HEAVILY DETERMINES TRAINING FREQUENCY. MUSCLES THAT ARE MORE FAST-TWITCH DOMINANT TYPICALLY REQUIRE MORE RECOVERY TIME! PECTORALS (CHEST) HIGHLY FAST TWITCH LOW TRAINING FREQUENCY DELTOIDS (SHOULDER) NEARLY 50 FAST-50 SLOW TWITCH MODERATE TRANIING FREQUENCY
Skeletal muscles are made up of individual muscle fibers. And like muscles themselves, not all muscle fibers are the same. There are two types of skeletal muscle fibers, fast-twitch and slow-twitch, and they each have different functions that are important to understand when it comes to movement and exercise programming. Slow-twitch muscle fibers are fatigue resistant, and focused on sustained, smaller movements and postural control. They contain more mitochondria and myoglobin, and are aerobic in nature compared to fast-twitch fibers. Slow-twitch fibers are also sometimes called type I or red fibers because of their blood supply.
BICEPS HIGHLY FAST TWITCH LOW TRAINING FREQUENCY
ABS MOSTLY SLOW TWITCH HIGH TRAINING FREQUENCY QUADS NEARLY 50 FAST-50 SLOW TWITCH MODERATE TO HIGH TRANIING FREQUENCY CALVES MOSTLY SLOW TWITCH HIGH TRAINING FREQUENCY TRAINING FREQUENCY HIGH FREQUENCY = 4X/WEEK MODERATE FREQUENCY = 2-3X/WEEK LOW FREQUENCY = 2X/WEEK
Fast-twitch muscle fibers provide bigger and more powerful forces, but for shorter durations and fatigue quickly. They are more anaerobic with less blood supply, hence they are sometimes referred to as white fibers or type II. Skeletal muscles contain both types of fibers, but the ratios can differ depending on a variety of factors including muscle function, age and training. Skeletal muscles contain both types of fibers, but the ratios can differ depending on a variety of factors, including muscle function, age and training.
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TRAINING
SLOW-TWITCH FIBERS TYPE 1 MUSCLE FIBERS ACTIVATE FIRST
FAST-TWITCH FIBERS TYPE 2 MUSCLE FIBERS ACTIVATE FOR SUDDEN BURSTS
USE SLOW, EVEN ENERGY
USE A LOT OF ENERGY, QUICKLY
ENGAGED FOR LOWINTENSITY ACTIVITIES
ENGAGED FOR BIG BURSTS OFENERGY AND MOVEMENT
HAVE MORE BLOOD VESSELS(FOR MORE OXYGEN AND LONGER USE)
CREATE ENERGY ANAEROBICALLY(WITHOUT OXYGEN) SOURCE: HEALTHLINE.COM
There are many things that can determine training frequency for a given muscle group. One of the most important factors is the fiber type dominance of that muscle group. Research has consistently shown that fast twitch muscles require more recovery from training and, thus, cannot be trained as frequently as slow twitch muscles. Refer to the graphic for the primary fiber type of whatever muscle group you’re interested in; keep in mind that many muscle groups are right around a 5050 split of fast and slow twitch fibers, so most muscle groups are probably in that 2-3x/week frequency range.
TRAPS MOSTLY SLOW TWITCH HIGH TRANIING FREQUENCY TRICEPS HIGHLY FAST TWITCH LOW TRAINING FREQUENCY
LATS NEARLY 50 FAST-50 SLOW TWITCH MODERATE TRAINING FREQUENCY GLUTES SLIGHTLY SLOW TWITCH MODERATE TO HIGH TRAINING FREQUENCY
TRAINING FREQUENCY HIGH FREQUENCY = 4X/WEEK MODERATE FREQUENCY = 2-3X/WEEK LOW FREQUENCY = 2X/WEEK
HAMSTRINGS SLIGHTLY FAST TWITCH LOW TO MODERATE TRANIING FREQUENCY CALVES MOSTLY SLOW TWITCH HIGH TRAINING FREQUENCY 13
NUTRITION
MY CURRENT SUPERFOOD ADDICTION
COCONUT CHIA PUDDING Sibylle Gorla
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NUTRITION
SIBYLLE GORLA
Chia seeds are tiny seeds with a massive amount of nutrition. The Mayans and the Aztecs prized them for their ability to
Sibylle Gorla, shares the recipe of her current healthy addiction.
Antioxidants - we could all use a little help with anti-aging, and antioxidants help fight the production of free radicals which can damage cell molecules.
things:
Fiber - this is the secret sauce. Fiber helps keep you full. This makes chia pudding especially awesome at night before bed. Fiber is also good for your gut!
Calcium - if you are lactose
Protein - for a plant source, they
provide sustainable energy. They are great for many other
FOLLOW HER @VISUALCHEMISTRY
intolerant chia seeds are a good option to get in this important
are high in protein. Protein also helps curb your appetite.
mineral.
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NUTRITION
CHIA SEEDS ARE EASY TO INCORPORATE INTO YOUR DIET AND BECAUSE THEY ARE SO SMALL, CHIA SEEDS ARE EASY TO INCORPORATE IN ANY DIET. SPRINKLE THEM IN SALADS, PROTEIN MUFFINS, WAFFLES, OR MAKE THEM INTO CHIA PUDDING:
INGREDIENTS 1 can coconut milk (a carton of it will not turn out as creamy, but if you need less calories then go for the unsweetened carton) 1/3 cup chia seeds 1 teaspoon vanilla extract 1 teaspoon honey Fresh berries (optional)
INSTRUCTIONS 1. Pour the coconut milk into a small bowl. 2. Add the chia seeds and stir well with a fork or whisk. 3. Add the vanilla extract, berries and honey. Stir well, until honey is evenly incorporated. 4. Divide mixture into small mason jars or other airtight containers. Seal well. Refrigerate the pudding overnight or at least for a few hours.
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TRAINING
VOLUME LOADING by Janaka Samarasinghe
Many researchers believe that volume loading is more conducive to muscle hypertrophy and maximal muscle strength, rather than increasing the weight and repetitions. There are several instances of volume. To gain maximum advantage of training you must know how to structure your weekly training volume. Training high volume for longer period will have negative effect for the muscle such as, over training, training plateau and an injury. Volume loading is the best way to avoid those and gain maximum muscles.
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TRAINING
Maintenance Volume (MV) This volume level refers to the minimum number of sets of exercise that a muscle needs to do per week to maintain existing muscle strength and size. This capacity range is 6 to 10 sets per week per muscle.
Minimum effective dose (MED) This is called the minimum volume that can provide a stimulus for muscle growth. This is between 10 and 14 sets per muscle per week. A slight increase in muscle mass can be seen at this capacity.
Maximum Adaptive Volume (MAV) This is the maximum volume can adapt for maximum muscle growth without getting exhausted. This capacity is able to give maximum intensity to the muscle without over-training. This is about 12 to 18 sets per muscle per week.
Maximum Recovery Volume (MRV) The maximum volume of a muscle could recover without over-training. This can be considered as the boundary between overtraining and the maximum intensity that can be given to a muscle. Exceeding this limit can lead to over-training of the muscles, so it is important to identify this limit. This amount is between 16 and 20 sets of exercise, per week, per muscle. The week after maximum intensity, the body should be allowed to recover by bringing the volume to a very low level (De loading week). For example, will say your workout includes three exercises for chest (pectorals muscle) if you practice the three exercises Barbell Bench Press, Dumbbell Incline Press and Cable Cross Over twice a week repeated same exercises,
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TRAINING FIRST WEEK (MINIMUM EFFECTIVE VOLUME)
SECOND WEEK (MAXIMUM ADAPTIVE VOLUME)
EXERCISE
NUMBER OF SETS
EXERCISE
NUMBER OF SETS
BARBELL BENCH PRESS
2 SETS
BARBELL BENCH PRESS
3 SETS
INCLINE BENCH PRESS
2 SETS
INCLINE BENCH PRESS
3 SETS
CABLE CROSS OVER
2 SETS
CABLE CROSS OVER
2 SETS
Since a total of 6 sets of exercises are practiced 2 days a week in one workout, (6 * 2 = 12) the total volume for the muscles of the chest area for that week is 12 sets.
THIRD WEEK (MAXIMUM ADAPTIVE VOLUME)
There are 8 sets of volume for the muscles in the chest area in one workout and the total volume (8 * 2) for the muscles is 16 sets per week as you exercise twice a week.
FOURTH WEEK (MAXIMUM RECOVERY VOLUME)
EXERCISE
NUMBER OF SETS
EXERCISE
NUMBER OF SETS
BARBELL BENCH PRESS
3 SETS
BARBELL BENCH PRESS
3 SETS
INCLINE BENCH PRESS
3 SETS
INCLINE BENCH PRESS
3 SETS
CABLE CROSS OVER
3 SETS
CABLE CROSS OVER
3 SETS
There are 9 sets of volume for the muscles in the chest area in one workout and the total volume (9 * 2) for the chest muscles is 18 sets per week as you exercise the same muscle twice a week.
This week there will be 10 sets of exercises for the muscles in the chest area in one workout, and since that muscle will be exercised twice a week (10 * 2) the total volume will be 20 sets per week.
FIFTH WEEK (DE LOADING WEEK) EXERCISE BARBELL BENCH PRESS INCLINE BENCH PRESS CABLE CROSS OVER
NUMBER OF SETS 3 SETS 3 SETS 2 SETS
Gradually increase the volume (number of sets) week by week and train to a maximum capacity in the fourth week, allowing time for muscle recovery in the fifth week reducing the volume.
This week, there are six sets of exercises for the chest muscles in one workout, and it is enough to do only one such workout that week and get more rest. This week should increase the calorie intake and protein intake slightly to allow the muscle to recover and grow. For example, if you do a workout for the chest area, you can load the volume for the first four weeks, gradually increase the volume while keeping the weight and repetitions the same, reduce the volume by 5th week (De loading week) to allow the muscle to recover. After 4 weeks loading and one week deloading total five weeks cycle, increase the amount of weight done in the previous 5 weeks cycle, and start another 5-week cycle with heavier weights. I have given a sample loading and de-loading workout plan for chest muscles but you can do a whole exercise program this pattern or a selected muscle or muscle group.
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BIOHACKING
TOP 6 BIOHACKING TRENDS AROUND THE WORLD
Jag Chima hosted the first ever Biohacker Forum 1.0 event in India with the leading names in the Biohacking Industry - Kris Gethin and Ben Greenfield.
BENEFITS OF BIOHACKING? Biohacking can increase long term memory and productivity and is said to have positive effects for both the mind and body. One of the goals of many biohackers is to boost serotonin and dopamine, which are the feel-good hormones, thereby fighting depression. Biohacking can increase long term memory and productivity and is said to have positive effects for both the mind and body. Certain bio hacks have been proven to reduce inflammation in the body, enhanced athletic performance, improved cognitive function, improved heart health, anti-aging effects, etc.
WHAT IS BIOHACKING? Biohacking is the buzzword these days all across the United States, Europe, and India. Fitness enthusiasts here in India are intrigued by this latest fitness trend that has gained popularity all across the globe. So what is this hype all about? Is it justified? What does Biohacking actually mean? Biohacking is when you hack a biological system with the goal to enhance its capabilities and get the maximum possible performance. Biohacking for some individuals could be as simple as using a supplement to improve your health or performance, to as extreme as getting microchips implanted inside their bodies.
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BIOHACKING
Let’s dive into a few of Jag’s tried and tested Bio hacks that have gained popularity in recent times.
1. INTERMITTENT FASTING Intermittent Fasting or IF is a simple technique that allows you to take a break from eating and fast for a certain period of time. IF is basically breaking your day up into two sections: a fasting window and an eating window. During the fasting window, you are supposed to go without food or consume only beverages that are zero calories like black coffee, green tea, or water. During your eating window, you consume your daily calories. However, it is very important to eat mostly healthy foods during your eating window. Intermittent fasting is simple and effective. You fast for a certain number of hours per day. You give your digestive system a break. It rewards you with weight loss. It’s the simplest way to improve your health.
2. BLUE LIGHT FILTER GLASSES Some studies have shown that using blue-light-blocking glasses may increase melatonin production during the evening, leading to major improvements in sleep and mood. There have also been studies suggesting wearing these glasses hours before you go to bed also helps in increasing the quality of sleep. Bear in mind that if you have a history of sleeping problems, try reducing your exposure to blue light during the evening/ night time and you are bound to get a good night’s sleep. And if you are one of those people who check their smartphones 1000 times a day, you better turn on the blue light filter feature in your smartphones. FYI, it’s available on Android as well as IOS.
3. RED LIGHT THERAPY In red light therapy, low-power red light wavelengths are emitted directly through the skin. Red lights are natural therapeutic lights that directly stimulate the regeneration of the skin by producing the biochemical effect of strengthening mitochondria cells. Studies have shown that red light therapy has some good healing capabilities and it also enhances the immune system. They are now commonly used in the treatment of chronic joint pain and wounds that heal slowly. They are also known for treating acne and skin problems, tissue repair, and anti-aging effects.
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Biohacking could literally change the world as we know it. - RYAN BETHENCOURT
4. CRYOTHERAPY Cryotherapy involves exposing the body to extremely low temperatures for a short period (for 1-3 minutes) that enables the human body to recover and rejuvenate itself naturally. Immediately after treatment, your body releases endorphins, or the feel-good hormones, and this energized feeling can up to 6–8 hours.Other benefits include reduced inflammation, pain relief, muscle healing, anti-aging, etc.
5. BULLETPROOF COFFEE Bulletproof coffee is another fitness bio-hack that has been trending recently. Bulletproof coffee is made with only 2 ingredients – coffee and a good quality fat source like MCT oil or coconut oil. Bulletproof coffee contains a high amount of healthy saturated fats which is good for your brain health. Other benefits of Bulletproof coffee; improved metabolism, weight loss, stabilized gut health and increased mood and strength.
6. IV THERAPY IV therapy or Intravenous therapy involves a powerful mix of vitamins, minerals, and antioxidants being delivered directly into your bloodstream. IV therapy stimulates cell repair and regeneration, hormone production, energy metabolism, the functions of nervous and immune systems, brain function, and many other cellular level processes. It is the fastest way to give your body the nutrition it needs. IV therapy is a fantastic treatment to improve overall well-being and boost feelings of wellness by restoring the body's balance of vitamins.
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BIOHACK YOUR WAY TO A PHYSICAL AND MENTAL EVOLUTION
MICAHEL WITTIG THE CONTEST MACHINE
Michael Wittig is a ISSA Certified Trainer & Nutritionist, IPE PNBA Natural Pro 6x Champ from Tulsa, Oklahoma, USA. Michael overcame invasive melanoma (skin cancer) this year and had to undergo two surgeries. To add to that there were gym closings due to the ongoing pandemic. Despite all this Michael competed in 3 Natural Pro Competitions and won two of them back to back. In this article, he lays down a step by step guide who are looking to complete. 28
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BEGINNERS GUIDE TO FITNESS COMPETITIONS Have you ever cruised through the pages of your favorite fitness magazine, saw the photographs of the fitness competitors, and imagined yourself on that stage? The music is playing, the warm lights are shining down on your tanned body, and the audience applauds when you hit that pose just right. Thousands of men and women at all levels of fitness do compete each year to challenge themselves and motivate others. There is something about having a definitive date and knowing that you will be on stage showing off what you got in front of experienced judges that enables one to push their physical limits. Competing is not for everyone. It requires extreme discipline, high work ethic, consistency, and pain tolerance. Now, I'm not trying to scare you off, but it's not easy. Hats off to anyone who does step on that stage. It's quite an accomplishment. This is a guide for those who are thinking about competing but have no idea where to start.
Don't Wait Forever Yes, to be in a fitness competition you have to be fit. But the term 'fit' is relative. Nobody who competes is ever perfect. Don't hold off competing until you feel you have the perfect physique because you never will. Our bodies will always be a work in progress. If you are far from being in shape it might take a year or two to get stage ready, but go for it. Don't be a talker, be a doer.
Choose An Organization You should be aware that there are two separate paths to take when it comes to fitness competitions. You can choose to compete naturally at tested events or non-tested free-for-all events. This is a choice you have to make as an individual. I am proud to be a natural pro athlete myself. I do all this to be healthy and around for my family as long as possible. I personally won't compromise my long term health for a few extra inches on my biceps. Some of you may have needed hormone replacement therapy or testosterone for medical reasons. In these cases, you would need to take the non-tested route even though the purpose of your treatment was not muscle gain. If you plan to compete at non-tested events the biggest organization by far is the NPC and their pro division IFBB. If you want to take the natural route and compete on a level playing field there are a handful of quality organizations out there including, but not limited to the following: NANBF/IPE: https://www.nanbf.net (this is the organization where I personally compete) INBA/PNBA: https://naturalbodybuilding.com WNBF/INBF: https://www.worldnaturalbb.com OCB: https://ocbonline.com All organizations will require you to be a member. You may want to wait and apply for membership once you have a competition date in mind. Depending on the organization memberships might expire at the end of the year or one year from when you signed up.
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Select a Class There are a lot of different body types and levels of fitness out in the world so you will want to compete in a class that best suits your degree of development. The organization you choose should have the classes offered along with photographs on their respective websites. The class types and names differ slightly between organizations, but some of the more popular are listed below. Men: Bodybuilding, Classic Physique, Men's Physique Women: Figure, Bikini, Physique, Bodybuilding, Fit Body. There are also classes offered for novice, masters, mixed pairs, teens, and others. Because contest preparation takes many months of work, dedication, and sacrifice I suggest competing in as many classes that make sense. For example, if you are a teen competing for the first time in Men's Physique register for Teen, Novice, and Open Men's Physique. You've put all the hard work in at this point so give yourself the most opportunity to gain experience. In most organizations, if you win first place in the 'Open' classes you are awarded a 'Pro Card' if there are enough competitors. Then you are off to battle some of the best in the world. A 'Pro Card' is a real tangible thing. Mine has my name, Natural Pro Athlete, and my photograph on it. In certain restaurants, it will get you a discount on chicken and rice (jokes).
Pick A Competition I heard a quote from one of the top natural coaches that really stuck with me. He said, “Pick a competition not by the date, but based on your condition�. What I notice about a lot of young competitors is that they are not conditioned enough. They needed a little bit longer to cut down a few more pounds. When will you be stage ready? That answer is different for everyone depending on their current body fat percentage and what class they are entering. When cutting for a competition it is ideal to try and lose around one pound of fat a week while retaining as much muscle as possible during the process. If you try to lose much faster than that you risk losing hard-earned muscle. So if you think you have 20lbs to lose plan on taking at least 20 weeks. A lot of the top men's competitors will have body fat levels in the 3-5% range. Women's ranges would of course be higher and change drastically depending on the class (Women's Physique would be much leaner than Bikini for example). It would be good to get your body fat levels tested to see where you are at present. This all leads to my next point of getting help. Once you have a set date to compete be sure to join the organization and register for the show. I also recommend staying at the host hotel and pre-paying for tanning services and photography. Tanning appointments can fill up and you don't want to get stuck with an 11 pm appointment the night before the show.
Hire A Coach Prepping for a fitness contest is a completely different game than just working out with your buddies at the gym. There are time tested methods of getting ready for a competition and staying healthy that are only learned through experience. I would highly recommend hiring a contest prep coach if you are considering competing. Choose somebody who has a lot of experience and a great winning track record with competitors who compete in the organization and class you are choosing. Since your health could be on the line, get someone with many positive references. A good coach can help you plan your prep based on how much body fat you need to drop and what methods work best for your metabolism. They may even need to help you decide which class to compete in based on your physique. In addition to dialing in your body for the stage, your coach would help you learn how to pose for your specific class as well.
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Hold That Pose Posing plays a big part in fitness competitions regardless of the class. Study the mandatory poses for your class and practice them daily. You will want another set of eyes giving you guidance so work with your coach and other competitors who are known for great posing. Get in the habit of filming posing practices so you can watch the playback and critique yourself. Concentrate mostly on the mandatory poses, but learning smooth transitions between poses will help you look more polished. Other things to keep in mind when posing is to always smile as if you are on stage, learning to control breathing patterns while keeping abs tight, and eventually practice away from a mirror because there are no mirrors on stage. Confidence shines on stage and that can only be earned through repetitive practice over a long period of time.
Peak Week The final days leading up to a fitness competition is referred to as 'peak week'. You will hear this term a lot. The concept is to hit your physical peak for the period you are on stage being judged. This is no one way to handle 'peak week' and each coach will have his own techniques. What works well for one champion competitor may not work for you. My best advice when it comes to peak week is to plan ahead, get ready early, and do some testing weeks beforehand. Don't try new protocol days before a competition. If you hire a competent coach just listen to them and 'trust the process' as they say. Most 'peak weeks' involve a carb load up which competitors look forward to having. Some coaches will have you manipulate water, sodium, and other nutrients. I suggest making detailed notes of your 'peak week' procedure to use as a guide for future competitions. In addition to the workouts, cardio, and nutrition aspect of 'peak week' there are a few other things you have to get done before the upcoming competition such as shaving, packing, planning, and not stressing out. I would highly recommend paying for the tanning services offered by the show. Yes, you definitely need one of those outrageous super dark tans otherwise you will stick out like a sore thumb. The stage lighting is bright and will wash away all definitions. You also have the option of applying tanner yourself, but saving a little money is not worth the stress. Let the pros do it! Competitions typically take place on Saturdays and the first coat of tan goes on Friday. You don't want to shave your body hours before the tanner is applied so plan on doing that the night before. Men you can wait and shave your face Friday morning. I recommend packing for your competition days before you need to leave to reduce any last-minute stress. Things to consider bringing include: Posing trunks or suit: Bring a back up if possible just in case. Flip flops for backstage. Very loose-fitting dark sweat pants and t-shirt. Ladies, maybe pack a robe to wear after the tan is applied. Resistance bands for warming up before stage time. Don't rely on what is available and be at the mercy of others. Copies of all paperwork for your organization membership, show registration, hotel information, flight details, tanning services, photography services (which are generally offered). If there is travel involved, have a plan and directions for everywhere you need to be. Get the Uber app if you are flying to compete. Bottled water and all the meals you will need. Map out on paper exactly what food you will be eating and when. You might need to consult with your coach on this. Don't forget the smaller things like utensils. Will you have access to a microwave? Consider all the details. Laptop and books to help you relax and pass the downtime. Phone charger If you have sponsors bring whatever you need to represent them. Dark bed sheets and dark pillow cover to sleep on after your coat of tan have been applied. You don't want to get charged by the hotel for ruining their sheets.
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Day Before The Show Since shows are typically on Saturday we are talking about Friday. If you are traveling somewhere to compete I would recommend giving yourself plenty of time and arriving early. Most athletes will not workout this day to let the hormone cortisol drop which will help you look better on stage. Cortisol spikes with stress so try to keep it calm and cool at this point. Get to your hotel early, check-in, unpack and relax. Know the times and location of where you need to be for the coming competitor check-in, competitor meeting, and your tanning appointment. While at the competitor check-in and meeting be friendly and meet new people. I've made lifelong friendships at shows and it's one of my favorite aspects of competing. Once your tan has been applied be very careful with drinking water and brushing your teeth. Don't let even a drop of water splash on you as it may cause a visible drip line. Even though you will be excited and have a very hard time getting to sleep, try to go to bed early. Consider a sleep aid such as ZMA or melatonin. Also, have your alarm set for when you need to wake up and eat per your coach's instructions.
Day Of The Competition This is the big day and your time to shine. At this point, the work has been done and it is time to enjoy the moment and show off your best. The show promoter will tell you when they want all competitors to arrive at the venue and you should have another tan 'touch up' appointment scheduled. The tanning service will also typically apply oil as well before you have to be on stage. Know your schedule ahead of time, plan accordingly, and get places early.
Remember to keep it cool and stressfree. Because things can seem chaotic, especially your very first show, I recommend having your coach or a reliable friend backstage with you. You may have to pay a small fee to get them that backstage pass, but having the extra support is well worth it. Keep a close eye on the schedule which should be posted backstage and be aware of which class is on stage at any moment. Start warming up with your resistance bands when your coach tells you or about 15-20 minutes before your class is up. You will see some people warming up way too early. Don't feel pressured to jump in just because they are doing it. If you start too early you might lose the pump. Here are a few little tips to consider on show day: Smile and have fun! I put this first for a reason. Yes, we want to win, but more importantly, enjoy this experience after all your hard work. Document everything you did upon waking up until after walking off the stage. This data will help you in the future. This includes the time you woke up, the timing of meals, and what you ate, how you felt and looked, and every detail you think relevant. If you don't place as well as you would have liked, remember to have good sportsmanship. This is a subjective sport being judged by people looking for particular things. Regardless if you come in first or last be kind and respectful to all the other competitors and judges. Learn from this experience, put the work in to improve, and come back stronger. Complaining about placing on social media just makes you look bad. Be sure to get notes from the judges after the show. Ask someone working for the show promoter where you can get this. Sometimes they are emailed after the show upon request. This information is vital so you know what the judges are looking for and so you can make the appropriate improvements in the offseason.
Sponsorships Competing can get very expensive especially if you have to travel. Between the organization fees, show registration, tanning, photographer, hotel, gas, and other fees it can really add up. The ladies have to spend much more than the men because of hair, makeup, and because fancy bikinis cost way more than men's shorts or posing trunks. Don't be afraid to seek sponsorships to help cover expenses. You don't have to be famous or a champion to get sponsorships. Start with your friends, family, local businesses, and your community. If you build your social media presence you can eventually obtain sponsorships with various fitness-related companies, but that's a topic for another time.
Most Important Tip Of All Do a lot of research and scout out what your after show cheat meal will be. Go all in! You have worked months to compete and deserve to treat yourself to the most delicious treats of ALL time. Let me give you one example from my personal history. After winning a pro-natural show in St Louis, MO I had picked up donuts the very early morning of the show from a famous donut shop for immediately after my stage time. Once we left the venue my friend and I picked up an amazing pizza to go, but then stopped by this place to sit down and eat one of the best brunches I've ever had in my life. Then we ate that pizza several hours into our trip home. 32
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