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Hello!
I work out around 5-7 times a week doing both cardio and strength training. Unfortunately, I am not seeing any results. I am 19, 5 foot 3.75 inches, around 125-130 lbs, waist 25'', and last I checked my body fat was around 18%. I would really love to do fitness or bikini competitions (not body building), but I have no idea how to get my body competition ready. Any tips on workout or diet to get there? Also, does anyone know what I should have for a goal weight and/or measurements? Any and all help is appreciated! Thanks!
read Tim Ferris's GREAT book, THE FOUR HOUR BODY. Your public library has it, for sure. also visit his site, thefourhourbody.com. Believe what you read/see, it's for real, and it's pretty easy to do, too.
Gain a foundation of knowledge, rather than read-repeat.
Once you gain a foundation of knowledge/theory you can then apply it to your own needs.
Try and stay away from 'cardio' and focus on strength training. In order to have the right proportions, you need muscle. Strength training and a good diet will cut down on fat and maintain muscle. Cardio/conditioning should be limited to light jogging/walking/light cycling.
And no, your body won't "bulk" from continuous/heavy strength training.
Why not invest in a trainer and tell them your goal and have them set up a program for you to follow.
One thing is for sure diet is the most important part of this process. You will also have to devote quite a bit of time at the gym.
Why not invest in a trainer and tell them your goal and have them set up a program for you to follow.
One thing is for sure diet is the most important part of this process. You will also have to devote quite a bit of time at the gym.
I completely agree.
Find out where competitions are being held near you.
Maybe go to an event, and meet with the women competing, and ask who trains them.
Then take a few names and numbers.
I seriously doubt you'll be able to get competition ready without a professional trainer to guide you.
Below is a website where you can find out about contests being held around the U.S.
well, after a couple of years of bodybuilding on your own, with books and videos, saving your money, THEN maybe you can benefit from some coaching, but you're nothing like being ready for competition in the first few months.
find a trainer who has experience training others to compete in fitness or bikini competition (& winning). I'd also suggest you check the Natural body building website. You may want to check some of the pro competitor sites for trainer/training recommendations, Such as WBFF Fitness Competitor or Ifbb Pro.
where are you located? PM me if you'd like a referral. I don't compete, but I have lots of friends who do, and my trainer, trains winners.
You might be a candidate for a crossfit type gym. These gyms usually have lots of cardio along with kettle bells, and some traditional style exercises. They lower your % of body fat compared to lean muscle and definitely help to define your physique. A friend who was always in good shape and had a nice body to begin with started this about 8 weeks ago and she looks incredible!
If you let the trainer know upfront what your goal is, then they will tailor a workout to meet it.
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