Question from Michelle - 23-09-01

hi monica!

i am really interested in getting involved in fitness competitions. i can't afford a trainer so i have been trying to research a training schedule to get in shape for it, bit i feel very overwhelmed by all the information i come across...and i find that a lot of it contradicts itself...one article says to do one thing, yet another says NOT to do it... currently, i go to the gym about 3 days a week...i do 45-60 minutes of cardio and some weight training (but that's where i'm REALLY lost)...i'm in pretty good shape (5'6" 108 lbs.) but i don't know what to do to get into fitness competition shape. i really need to gain muscle.

i would appreciate any advice you have.
thanks!

Monica's answer:

Hi Michelle!

Glad to hear that you are interested in competiting in fitness! It's such a unique sport and I love seeing people start something new! I decided to get in the sport a year ago and wish I started sooner. I'm still learning my body and what works best in terms of diet and training. Like you, I was reading magazines, asking people for advice and yes, the amount of information is overwhelming and also contradicting! You know what, you just have to take all the information and test it out to see what works best for you.

Based on how you've described yourself and your training routine, it sounds to me like you need to really build some muscle. I will give you an idea of my routine and you can design and adjust something for yourself. The ultimate is to visit a trainer to design a program (about $50) and a nutritionist to design a diet ($50-$150) specific to your activity, metabolism and goals.

Here is what I do:
I weight train each muscle group once a week split into 4 days for no more than 1 hour. Gymnastic training twice a week (1 hour), Cardio sessions depend on how close to competition date, but generally minimum 2x week (morning) for 45 min. When I weight train, I try to use a heavy weight for 6-8 reps. For example, for bicep curls I will use a 15 or 20lb dumbbell.

I always make sure I replete with the proper amount of protein, carbs and fat within 1 hour after training so I don't lose muscle. I try to get a good sleep at night 7-8 hours and I drink between 2-3 litres of water a day. I make sure I take at least my multi vitamin and supplement during the day with protein shakes (to total 5-6 meals per day)

Note that if you are going to try and lift heavy to make sure you have proper form and start with light weights and work your way up, otherwise you can hurt yourself.

It's alot of work to maintain this but I make it my lifestyle. If you enjoy it and appreciate the results, you will make it your lifestyle too! Keep me posted!