The Next Chapter of My Fitness Journey

Now that I’m done with bodybuilding competitions… What’s next? Well as discussed in one of my earlier posts, fitness is made up of several components: Body composition  Cardiovascular endurance Muscular strength Muscular endurance Flexibility I have learned a lot about one of them – body composition. Now it’s time to explore some of the other aspectsContinue reading “The Next Chapter of My Fitness Journey”

Workout of the Week: Legs

Ah, the joy of training legs! Big muscles, big effort, big pain – yet big satisfaction! No other workout makes me feel better then getting through a leg session. Superset: Single leg lying hamstring curl – 4 sets x12 reps each leg; temp: 3secs down, 1sec pause, explode up, 2secs pause (squeeze); rest 10 secsContinue reading “Workout of the Week: Legs”

Workout of the Week: Triceps & Biceps

Women shouldn’t workout arms? Said who? If you want to be in the best shape ever, you can’t leave a single body part behind!   Single Arm Cable Tricep Extension – 3 sets x15 reps each arm; tempo: 3secs up (release), 1sec pause, explosive pull down, 2secs squeeze. Superset: Barbell Tricep Press – 4 setsContinue reading “Workout of the Week: Triceps & Biceps”

Beginner’s Guide Part 3: Understanding Individual Strength Differences

  By Elliott Speed A gym can be a very daunting place. There are many people that are intimidated by the thought of the gym. Even I, like most others, have been in this position. The notion of not knowing what exercises to do and how to do them, especially with the new state-of-the-art equipmentContinue reading “Beginner’s Guide Part 3: Understanding Individual Strength Differences”

My Weekly Update – 3 Weeks Out!

Here we are at the end of the 4th week before my comp… 3 more weekends and then it’s show time! Training Things have remained largely unchanged from last week. I still do weight training 6 days a week and on the 7th day I do 40 mins steady cardio. My workouts usually involve aboutContinue reading “My Weekly Update – 3 Weeks Out!”

Q&A: How Can I Get Leaner Thighs?

It’s Thursday once again and time to answer another one of your questions 🙂 Question from @hana_mkb: How can I reduce the size of my thighs? I do follow a healthy diet + I walk every morning (brisk walking). I lost so much weight but my thighs are stubborn. What is the solution? And will havingContinue reading “Q&A: How Can I Get Leaner Thighs?”

The Best Exercises to Activate Your Glutes

By Adrianna McDonald There is a misconception that squats are a girl’s best friend when it comes to booty development. The truth is that squats are a multi-joint exercise and work the whole leg including the glutes but they shouldn’t be your primary glute exercise. The glutes are a large muscle group and respond wellContinue reading “The Best Exercises to Activate Your Glutes”

Workout of the Week: Shoulders

“As an IFBB pro bikini athlete, I know the importance of a pair of stacked shoulder caps. They’re the key to any well-rounded physique and can make your shoulders appear wider, your waist smaller, and your hips narrower. Strong shoulders mean balance, symmetry, and proportion.” – IFBB bikini pro athlete Brittany Tacy. Seated Lateral Raise -2Continue reading “Workout of the Week: Shoulders”

Beginner’s Guide Part 2: Avoid These 5 Mistakes if You are New to the Gym

By Alan Bichara I was a beginner once at the gym as well and I started knowing very little or at least I thought I knew a lot, but turns out I had the wrong information from friends or the internet. I will list down the 5 most common mistakes people make when they decide toContinue reading “Beginner’s Guide Part 2: Avoid These 5 Mistakes if You are New to the Gym”

Workout of the week: Back

As we are getting closer to my competition, I’ll be sharing with you the full workouts I do with my trainer. Let’s start with one of my favourites 🙂 The back workout:   Single Arm Cable Lat Pulldown – 3 sets x15 reps each arm; tempo: 3secs down, 1sec pause, 3 secs up, 1 secContinue reading “Workout of the week: Back”