One of the biggest misconceptions in physique sports is that it’s possible to build muscle and lose body fat at the same time. Sorry to go against all of the ‘experts’ out there, but this is impossible to do! Whether it’s a trainer telling a client, someone selling a book or someone repeating what they heard another person say, it’s just not possible.
Basically in order to lose weight you need to take in LESS calories than your body needs to maintain it’s current weight. The exact opposite is true of someone trying to gain muscle/weight: you need to take in MORE calories than your body needs to maintain it’s current weight.
Can’t count the number of time I’ve read something online about someone losing body fat and gaining muscle at the same time….. STOP please! This sport is filled with nonsense – from competitors believing that if they aren’t champion material by the beginning of the final week before a show, that there are some secret prep-week tricks that will get them into championship condition by show… uhhh No! Or the 110lb figure competitor who thinks dehydration will make her look leaner before a show – in actuality she will become a 105lb figure competitor who will look flat onstage because she just sucked the water out of her muscles! ….I could go on for hours!
Back to muscle building and fat loss: I just don’t understand why this simple concept is not more easily understood among those in this field. Sometimes you just have to tell the truth to clients/competitors: “No you will not be gaining any muscle while losing body fat, what you can do is maintain your existing muscle as you lose body fat by doing resistance exercises.” it may not be what a client or competitor wants to hear, but it’s the truth, and you should never lie just to attract or keep clients.
Over the past 12 months this issue has repeatedly been raised among newer competitors I meet. Figure competitors often want to know if they need to take steroids to compete in shows that are not drug tested. The answer is no. Many drug free figure competitors compete and are champions at every level. Do steroids give a figure competitor an advantage? If their goal is to gain muscle and lose body fat (depending on what steroids they take) then they absolutely will make it easier for a woman to achieve both of these objectives… but any competitor can gain muscle and lose enough body fat to compete, with time and hard work. Besides, when it comes to figure competition, you don’t need a ton of muscle to do well.
I just had two competitors compete and do very well in the Arnold Classic both are drug-free and one made top 10. Where there bigger more muscular competitors there? Of course there were – but figure is about more than just size, so my competitors never really worry about whether a show is tested or not – I just tell them to go in to competition in their best possible shape.
Although steroids can accelerate muscle growth, larger muscle may not be what the competitor needs. I’ve seen competitors change their physique so much that they began to do worse in figure competitions and had to switch to bodybuilding or one of the newer fitness/physique body categories that require competitors to carry more muscle. So competitor’s need to take that into consideration when deciding whether or not to take steroids.
I tell competitors who are worried because they think a certain competitor is on steroids or because a show is not drug tested, that their goal should be to bring the best possible package to the stage. Muscle size is only a part of winning a figure competition… symmetry, stage presence and proper conditioning are much more important. Just look at the top figure competitors in the world… they range from hard/more muscular to softer/less muscular. It’s the total package the judges are looking for. Therefore you should never let what anyone else does discourage you from competing.
For a guide on building muscle check this out: http://figurecompetitor.me/2012/02/12/how-figure-competitors-build-muscle/
(the article below was originally written for a course I ran for figure competitors… But this is actually the same advice I give anyone who has reached a plateau in their weight loss efforts. it’s simple advice but it comes from training hundreds of women)
One of the most frustrating things about getting ready for a figure competition is when you encounter a fat loss plateau. As a competitor you understand that there is no buffer for not getting in shape – you either hit your mark on contest day… or you don’t (then you kick yourself for training and dieting for 12 weeks and not getting in your best condition). So when you get to a point that fat loss slows or stops, it’s easy to go into panic mode. Slashing calories in half is what some competitors do. For those who decide to do that, they are going to have a miserable time mentally and physically as their body tries to adjust to 50% less calories. This is something you definitely want to avoid at all costs.
When overcoming a fat loss plateau you must attack it from 3 sides:
Diet: First you must tighten up your diet. This may mean cutting your diet by as few as 100 calories a day. You want to avoid cutting too many calories because this may cause your metabolism to slow down and go into ‘starvation’ mode. Once this happens, it’s hard to fire the metabolism up again.
Workout: You must increase the intensity of your workouts. Basically train harder: (1) lift heavier weights, (2) perform your normal workouts (same reps and sets) in less time, (3) add on an extra 15-20 minutes to your normal workout time, (4) take less time between sets so that the workout is more cardio-like etc. There are many ways to increase workout intensity. The important thing is not to ‘coast’ but make sure each workout is at a high intensity level.
Cardio: Step up your cardio intensity. This may mean just going harder for the same amount of time, for example, you may be able to run 3 miles in 30 minutes. What you want to do is try and run 3.2 miles in the same 30 minutes, then eventually 3.5 miles in that 30 minutes.
– Or you may change from a less effective form of cardio cardio workout (ex elliptical machine) to a more effective form of cardio (treadmill or outside running). This is a very effective way to increase the amount of calories you burn in a workout.
One mistake I see is when competitors try to do it all by slashing calories… DON’T do that! You will lose weight initially but your metabolism will slow down too much and all progress will stop. This will make it very difficult to lose further body fat. It’s much wiser to attack it a little from all 3 factors instead of just one.
Another Mistake I see is competitors who decide to double their cardio in order to lose body fat. This will work initially but it may take a toll on your body and mind… this can lead to burnout (mental and physical exhaustion).
So, If you do experience a plateau, don’t panic and do something drastic that will cause your metabolism to shut down or that will cause you to burnout… Just use moderation in adjusting your diet and training. This is the one ‘secret’ behind my success in training fitness and physique competitors over the past 10 years.
As trainers we must look at every exercise and weigh the risks and benefits. for example, I see a lot of trainers getting caught up in this Crossfit movement and having their clients doing movements that they should NEVER be attempting… or having them lift maximum poundages when the clients only previous workout experience was jogging around the local park, aerobics classes, Zumba or the occasional spin class (that had them sore for a week!). Neither trainers or trainees should get caught up in trying to do the most difficult exercises they can… it’s not necessary to reach your goals.
When you see someone in one of my videos doing a difficult exercise, it’s because I now they can do it safely. Although there are others who can do the same movement, I know from watching them train that it may not be safe for them to do. They may even ask me “Why can’t I do that exercise?” and I explain to them the reasoning behind my decision… but i also explain how they can get great benefit from another exercise that may be similar but not as dangerous. Be careful!
When it comes to building glutes, figure and bikini competitors should be experts on what it is they need to do, to bring out this important asset. One of the main principle is that you must squat or lunge low in order to activate the maximum number of fibers in the glutes. In order to get out of a deep squat or lunge, the glutes have to do a lot of work. Your quads do most of the work after that – so you must go low if you want maximum glute development.
SAFETY: A lot has been written over the years about the knees being susceptible to injury when you squat below parallel – this is nonsense! This ‘logic’ based on nothing scientific… or anything seen in the real world. You ever seen Olympic lifters? If anyone should have bad knees it should be you neighborhood Olympic lifter… instead it’s guys like me who did stupid things like play basketball on cement for many years and tackle football on concrete with no equipment… yup we were real geniuses back then. The “Squatting low is bad for your knees” came from the guys who had big upper bodies and little ‘chicken’ legs because they didn’t want to squat!
The great thing about most of the glute exercises is that they should be done under control and fairly slowly – especially in the low position. Therefore making these safe exercises even safer.
You want to really focus on contracting the glutes in the low position. If you have too much momentum you will loose this ability to focus and the quads will take over.
The number 1 question I get is: “How do I build great glutes?”
I see so many magazine articles, online workouts and totally ridiculous infomercials showing how you should target the glutes. Most people know that most infomercials are nonsense but the magazine and online articles carry a lot more weight with women. The problem is that many of these ‘glute’ workouts/programs that I see is will build bigger quads and have little effect on your glutes. Understanding why this happens is the important so that you can avoid it… and target the glutes instead of the quads.
Everyone wants great glutes, but the location of them makes it very difficult to target them. Muscles like the biceps are very easy to target. You could do just one exercise like dumbbell bicep curls 3 x week and build nice biceps. You could even do them seated… it really wouldn’t matter. The glutes are a much different story. Because of their location/attachments, the glutes are hard to target without building the quads just as much. Good glute exercises such as lunges involve a lot of quads also. I see the magazine articles with these ‘glute’ workouts that, in actuality, will build bigger quads, than glutes.
What I’ve done is developed a system for training glutes that minimizes the quad involvement in these exercises. Don’t get me wrong, the quads still have to work… but the balance is shifted so that the glutes get more of the benefit. This is KEY when trying to target the glutes!
I use a technique called Pre-Exhaustion to make the glutes ‘temporarily’ weaker than the quads. When trained in this ‘weakend’ state, the glutes will have to work much harder. The goal is to target the deeper muscle fibers of the glutes which normally are not worked hard, because the quads dominate the exercise. This may sound a bit confusing… but trust me, IT WORKS very well!
If you want to try this technique out. I have a killer glute workout program: http://www.ultimatebikinibutt.com/
I’m sure a lot of people will disagree with this post …but if you can show me some REAL research to back claims made by supplement companies then I will change my mind (don’t bother looking, you won’t find it).
I apologize to my friends who sell supplements… Sorry, but I gotta do, what I gotta do!
From the mouth of a well-respected (and well-paid) copywriter: “I get paid between $10,000 – $20,000 to write a great ad for a new supplement so that it sells like hot cakes, and when the public realizes in 6 months that it doesn’t work like advertised, the company will develop a ‘new and improved ‘ supplement and I will make another $10,000 or $20,000 writing an ad for that one also”
The above picture (from a presentation I gave) shows how marketers combine different words to come up with utterly MEANINGLESS terms that are slapped on labels to make products seem incredible and amazing. You can combine any word on the left side with any word on the right side and come up with some pretty cool… but meaningless product claims… try it!
The fact is that many supplements have overblown and unsubstantiated claims on their labels. Many people believe that if something is on a label, then the FDA has approved it. Actually, supplements are not approved by anyone before going on store shelves! It’s only after consumers report problems (ex. Ephedrine) that the FDA steps in and investigates. You… yes YOU could literally throw some sugar, dirt, talcum powder and pixie dust in a bottle, print up a nice shiny label and sell it in stores. You could then get some obscure piece of research and use it as ‘evidence’ that your ‘Metabolic Optimizing Muscle Exploder’ really works. Just watch this clip from the documentary “Bigger, Faster Stronger” if you want to know the truth:
For a few, figure can be a lottery hit the first time they step onstage… but for the vast majority it’s a longer journey requiring patience and the ongoing desire to improve. When I first met laurie she was soft spoken, humble, shy and amazingly nice. Three years and 3 pro cards later… she is still the same person. When she won her last overall (NPC) there was no big celebration, no fist pumping… just a nervous smile as they brought her the trophy. Afterwards, almost every picture she took she made sure her daughter, Paris, was in it… that’s because she has always kept everything in perspective. When she first started competing the victorys didn’t come easy… after finishing 5th in her first competition Laurie could have easily given up… but instead she used that as motivation to become the best she could be.
Now she is on her way to compete in the Arnold Classic in a few weeks!
Known for her intense training, Laurie is well respected by the other competitors she trains with. She’s so focused that she rarely talks during her workout. She finds a corner in the gym, goes 100% during her workout, changes clothes… and goes home.
Precontest fat loss workout: A bunch of hard exercises done back-to-back with no rest… until she is ehausted. The idea is to work the entire body and burn as many calories as possible.
“Get Uncomfortable” – Laurie doesn’t feel she is getting a good workout until she gets into her ‘uncomfortable zone’ – the uncomfortable zone is usually when most would stop and rest… her goal is to get into that zone and stay there. This is why she doesn’t have to do a ton of straight cardio to get lean… because she burns so many calories in her resistance-cardio workouts. What the uncomfortable zone really means to me is: “Leave me alone, I don’t want to talk because I’m trying to catch my breath… please go away!” Check out the short video clip of her showing me that she doesn’t want to be bothered.
Laurie is the tye of person everyone roots for. Just as gracious in victory as she had been in defeat. Never one to put other competitors down or brag on herself. I realized just how humble Laurie was when I went to her Facebook page looking for some good pitures (since I didn’t get too many good shots at the show), when I noticed that she had not posted one picture of herself… after winning a show she has been trying to win for 3 years! The only thing she posted were things about her daughter… I think that says it all! Congratulations Laurie! Oh yeah, and good job at the competition too!
Laurie performing one of her favorite exercises:
As a figure coach I see women who have varying degrees of difficulty losing body fat, therefore it is important that I continue to try and develop new techniques to burn even the toughest body fat off figure competitor’s bodies. Here is one of my favorite techniques – Progressive Intensity
Progressive Intensity is a technique I use to raise the workout intensity level for figure competitors during precontest fat loss training. There are a few ways to do this, the video shows my favorite version of Progressive Intensity…. increasing the reps with each successive set. The goal is to make your body do more work as your level of exhaustion increases.
Basically what happens is that as you go through your circuit of exercises (usually only 2 or 3 exercises) the reps will increase as you progress through the set. In the video, Laurie (who holds several figure pro cards) begins set #1 with 5 reps of Db Duck Squats followed immediately by 5 Jump Squats. Set # 2 is: 10 reps of each (duck squats and jump squats). Set #3 is: 15 reps of each exercise etc etc…. You can see how exhausted Laurie gets as she progresses through the set. The idea is to do this continously until the required number of sets are completed. Try to get to 30 reps of each NON-STOP. You can do this with practically any 2 or 3 exercises as long as you can switch quickly from one to the other. This particular example is tough because both exercises focus on the legs…. give it a try.
One round of this, at the end of your workout, is enough when first trying this out. Eventually you will be able to do an entire 60 minute workout in this manner
(CAUTION: a burning sensation in the legs, exhaustion and heavy breathing are side effects of this workout… ha ha).
Here is another example below. This is a hard one:
A lot of competitors think they need the latest high tech equipment or training philsophy to get ready for a show. I’ve always gone low-tech when I train clients. I use to work in large gyms with hundreds of thousands of dollars in equipment…. but I would only need a corner of the gym, a few dumbells, a bench, a bosu ball and a few other low-tech pieces of equipment. My clients ALWAYS got the best results! This is why I developed my diets and training program… to dispell all of the misinformation out there about training, diet, and exactly what it takes to get ready for a figure show. I also realized that most of your training will be done on you own, without a trainer looking over you shoulder (if you’re lucky enough to get a knowledgeable trainer)
The other day when I returned home from a competition, I received the following email from a Julie Valencia who used by online program to get ready for her first show in Toronto Canada. She prepared in her house without fancy equpiment or a trainer. She proves that determination goes a lot further than the latest piece of exercise equipment or DVD fad workout.
Then I received the following email a few days later…..
The most important factors in training for a show are hard work, the proper diet and smart training. Don’t get caught up in the newest piece of gym equipment, cardio machine or new fangled exercise DVD that promises to burn 3x as many calories as the last exercise craze. Just focus on the proper training and diet and you will always give yourself a chance to win! …terry stokes