Newby to competitive fitness world - advice needed

AnnieS wrote: Try some unilateral training as well, ie single leg deadlift (its difficult if you struggle with balance, but it's most effective, you feel it even deep in your glutes. Do high reps cross over step up's (will also target glute are) but most exercises (exept isolation exercises) targets both hammies and quads. I would suggest you do lying leg curl (and other isolation exercises) for your hammies to bring them up. Do lots of posterior chain work, those help get rid of fat in the gluteal ham region and go heavy with lifts like clean, squat (and if you can manage heavy, add a press in there as well). I try to add at least 2 sprint sessions into my workout a week (which I do on the track and it counts as cardio) and you can do incline treadmill walks with glute raises. (I saw Ava do it and dit works)

I'm giving you all my secrets here...but I really saw changes in my clients as well as my onwn physique with these techniques.

Go heavy, bodybuilding style for upper body, get someone to spot you, you must aim for heavy, try not to loose form, and if you can do more than 10 reps, increase the weight. Remember, when doing physique shows, they are looking for a good V-taper, broad shoulders going into a nice V from the lats down into a small waist and hips. Fitness is more about cartweels and flips, splits, etc. Depending on the federation you want to compete in, and each federation has got another name for the specific division.

For Calves I'v experienced training them 2-3 times a week, drop sets. Don't be afraid to go heavy, it's an endurance muscle which can handle a lot of weight (think of a jump, it throughs your body in the air, a weight of 60kg or so...a lot.

And switch up between different exercises. Always keep your body guessing.

AnnieS +1 Sound advise there

Thanks everyone..I've worked your suggestions into my programme and emailed DJ a few days ago.As soon as he responds I'll be on my way with a proper diet and workout programme

I'm very chuffed to announce I dropped almost 1kg and 1,1% bodyfat over the last 3 weeks.Everything's starting to take shape.I'm trying to get hold of DJ w.r.t. Keto diet/workout programme but no success yet :dry:

well done ...ask Admin if he knows were DJ is ?

So from Pretoria ay

Just kidding haha

Hahahaha cute dog!

MissFitness wrote: Hahahaha cute dog!

its called........... testosterone :lol:

:lol: :silly:

Anyone with a really intense leg workout? Running out of ideas again :blink: After my leg workout I struggle to walk down the stairs but I don't get stiff or sore anymore :huh:

What do you currently do on leg days?

Leg day was on Tuesday and I did the following:


Leg extension 4 sets 20 reps
Leg press 4 sets 20 reps

Lying leg curl 4 sets 20 reps
Weighted squats 4 sets 20 reps

Sissy squats 4 sets 20 reps
Deadlifts 4 sets 20 reps

Standing calf raises 4 sets 15 reps
Walking lunges 4 sets 30 reps

I superset and keep rest to a minimum,adjusting the weight so that I struggle to do the last 5 reps in each set

increase the weight and go for 8-10 reps.

Post a pic so that we can see if you are really at 18% body fat. In my opinion pictures and the mirror never lie. You also have to have realistic goals. all the dieting and hard core training in the world will be useless if nutrient and nutrient timing is not spot on.

So post your pics.......

Ok will post as soon as I get home. How do I upload pics? *facepalm*

www.tinypic.com/

Or www.photobucket.com upload photo copy and past image link on forum.

Will get someone to take some proper pics soon

Im sure thats going to get some response

Ha ha ha

He he he *facepalm*