Published: June 12, 2009 02:38 pm      

The 5 Steps to you Stepping on Stage!

Series 3

By: Autumn Edwards, ISSA CPT, BA Exercise Science & Spanish

Last month, we discussed “sticking to it” in the “P” Preparation phase of the Transtheoretical Mode (TTM) of thinking outlined in Part One. Since then, I’ve been “sticking” to the plan myself.  What have I been doing?  Preparing myself for June 19th by means of the “A” Action phase.  This will be the day when all hard work is revealed.  For you, it may be months or even years away.  No matter when you opt to compete, one thing will remain true:  you must stick to the plan in order to be your best come “show time.” 

Stage 3:  STILL STICKING!

Your plan should include:
— A fitting diet complete with supplementation typical of all competitors:  low carbohydrates, moderate fats, and high protein eaten in combination every 3 hours for a total of 6 meals. 

An example of breakfast might be an egg white omelet stuffed with spinach and almonds.  Lunch might be a grilled chicken salad on a bed of mixed greens with a healthy dressing (high in good fats and low in carbs).  Dinner could be some lean beef or turkey with steamed veggies.  Ideal in between meals are protein shakes with peanut butter.  Occasional fruit can be thrown in accordingly and clean starchy carbohydrate sources such as oatmeal, sweet potato and rice can also be incorporated in post workout or more/less depending on the individual’s metabolism and daily expenditure. 

— An appropriate training schedule including sessions of weightlifting, cardio, posing, and routine practice (if fitness).  One must be careful not to over train his/herself and build up to the goal.  This plan should be built around the person’s “weak points” meaning the lacking muscle groups or energy systems and fat shedding needed.  The plan should include designated “rest/off” days and outlined for optimum recovery.  For instance, one wouldn’t want to have a heavy leg training day and then turn around the next day and work back as it is highly involved particularly when squatting and dead lifting.

— An optimal tracking method.  While taking weight, measurements, and body fat percentages are great tracking goals, typically the best way to see progress is in the mirror and in photographs.  Too often, weight and measurements fluctuate for many reasons other than fat gain.  A person may appear to be gaining “weight”, but he or she may be gaining more muscle or storing more glycogen in the muscle.  Body fat analyzers can even be inaccurate based on hydration while hormonal cycles also play a big role. 

Until “M” Maintenance, email me with any questions or interest in developing your individual plan.