The fitness site for today's active figures!
There's nothing like a good set of shoulders to frame your figure and set your symmetry on the right path. As a beginner, training chest and shoulders will provide good base to your frame. For upper chest, incline dumbbell bench presses set at a 60 degree angle, flat dumbbell bench press is great for mid/lower chest development, and the flat dumbbell fly is great for outer chest growth.
Barbell squats should form the centre piece of your butt shaping programme, then add/exchange all sorts of lunges to shape your glutes. If possible, you should also walk stadium stairs or hills once a week to accelerate your glute develpment.
* Back and BicepsGetting that upper body "V-Shape" also important from the back. If you are just starting out, I'd recommend you do lots of wide grip pulldowns or chin ups to add width to your back. Close-grip lat pull-downs will hit the the mid and inner lats while seated cable rows will work the middle part of the back. Sets and Reps: Beginners should begin with 3 sets x 12-15 reps per exercise done with good controlled form. As you get more experienced you can begin a more advanced strength training plan to increase your muscle mass.
Make sure you get along to the NZIFBB Auckland Champs on 10 Aug and NABBA WFF Pan Pacs 17 Augto get inspired by the hot babes on stage.Or give the Fitness Model class a go yourself at the Go Figure Bodybuilding Spectacular on 1 Sept.
Cardio If you're a beginner and just getting into a training lifestyle, then I'd recommend just 4 separate 30-40 min cardio sessions would be plenty. This can be done on the treadmill, bike or cross trainer at separate time to your weights so you don't exhaust yourself. You don't need to go 'gangbusters' with cardio either. The first 20mins can be of a higher intensity, then follow the next 20min with a steady heart rate or hop on the treadmill and do incline walking.Intermediate gym bunnies, ie have been training for a good 1-2 years you can add 30min cardio before breakfast on your weight training days to accelerate your lean body plan.
Nutrition Ofcourse, no matter how hard you work out in the gym, you won’t get anywhere without following a good clean healthy eating plan. A Fitness model and every athlete should also supplement with the basics such as whey protein, multivitamin/multimineral, and a fat burner to keep you in tip top health.
Below are some guidelines that might help some of the novice athletes with getting started on a clean eating plan:
Eating good clean healthy food like Go Figure Low Carb Pasta and having good food preparation iskey to creating a great figure!
The first step to getting your body is to find a good trainer and/or nutritionist to get you started. Then make a date for when you want to achieve that goal. Whether a contest or an important date you want to look good for.
Good luck and look forward to seeing lots of hot babes grace our stages!
Copyright © 2013 Go Figure - The Fitness Site for today's Active Figures