Published: July 08, 2009 02:40 pm      

The 5 Steps to you Stepping on Stage!

Series 4

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

Part 5:  GET STUCK!

Last month, we discussed “sticking to the plan” in the “A” Action phase of the Transtheoretical Mode (TTM) of thinking outlined in Part One.  After sticking to my contest preparation plan for months, I will be stepping on my first national stage (Junior Nationals) in a few days.  Although my original plan did not call for slicing my hand open and having to have seven stitches, I was back in the gym the following day accepting and adjusting to my new approach.  Life happens and if you are waiting on the most convenient time to do a show, you will never find it!

If you are looking to stay at your “peak” year around, that will not happen either.  Every competitor wants to eat a house without looking like one once the competition is over.  Truth be told, you will gain weight back.  What matters is that you stay within a range close to your contest weight (no more than 25 pounds over).  It is not possible to stay in contest shape year round (especially for us women), nor is it preferable.  If you are already at your goal, then you will not have anything to work towards and your progress will stall.  I am a big proponent of gradual decreases and increases which is key to slowly peeling away body fat without sacrificing muscle.  The same philosophy goes for after the show.  Your goal should be to slowly get into a more balanced lifestyle without a drastic fat gain and some great muscle growth!

So after going hog wild on whatever goodies you want for a bit, it is time to face “M”, the Maintenance phase.  I advise giving into cravings in moderation (no more than 3 cheat meals a week) and trying to keep those around workouts (especially post workout) and early in the day (avoiding starchy carbs from after your third meal for the day).  It’s important to give yourself a break, while still not “breaking” your hard efforts and getting too off track for your next show goals!  A great plan of approach is to start adding in calories gradually (say 200 more on workout days and 100 more on non-workout days) until you reach your maintenance caloric intake (the calories you need to maintain your desired weight). 

So here you have it, an overview on the complete 5 steps to get you show ready and keep you that way!  Remember it is all a mindset.  So what are you waiting for?  There’s a show coming up right here in Kentucky!  Visit http://www.kystatebodybuilding.com for details.  It happens Aug. 1st, 2009 in Stanford, KY.  I’ll be there and in the meantime, email me with any questions or interest in developing your individual plan.