Get Muscle Fast: Training Like a Fitness Pro

Written by Laura Mak laura-mak_in_bikini_on_beach

Sportsspecific training is essential in any sport regimen. I have been an athlete allmy life but I have had to change my training as I competed in different sports.Although I was competitive in dance, elite level and collegiate gymnastics, andOlympic weightlifting, I am most known for competing as an IFBB Fitness Pro. Mybody has changed through the years as I have adapted my training and nutritionto meet the needs of my specific sport.

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Myfavorite part of preparing for a fitness competition is the routine round. Thisround has always been my strength, but it is only one portion of training afitness athlete must endure. The otherparts include, weight training, plyometric training, cardio programs, and nutrition.

Weight training is so important to be sport specific for fitness.This means a fitness athlete should train like a fitness athlete and not abodybuilder. Her weight training should include more quick movements and withless rest in between. It should consist of several exercises back to back withlittle or no recovery time between. The heart rate should remain elevatedthrough out the weight training session.

My sessions are typically a quick andefficient 30-40 minutes long. I have found a short and specialized four orfive-day a week weight training program will change the body and increase thestamina. I do four to six exercises per body part, depending on how far outfrom the contest I am. I do abs every weight training, but I make sureto include a variety of exercises and vary the repetitions and speed.Typically, I do my abs during my "active rest" period. For example, I like todo two exercises then my abs for my active rest before repeating the exercisesagain. This allows rest time for the muscles I am concentrating on that day,and also enables me to train the abs throughout the session instead of the endof a training period.

Plyometrictraining is an integral part of a fitness athlete's training program. This typeof exercise should only be executed once or twice a week during a six to eightweek period. I do not do any plyometrictraining the week before thecompetition. Plyometric exercises are anaerobic, meaning it is performedwithout oxygen. This type of training should not be incorporated in the firstfew weeks of training. It is too taxing on a body that is not alreadyconditioned. This type of training consists of a variety of exercises such asjumping, sprinting, leaping and bounding. An athlete may do three to fivedifferent plyometric exercises during a session. That is enough to generateresults. All of these movements are performed at a high intensity for 30-60seconds at a time. The recovery period between plyometric exercises should beabout one to two minutes depending on the condition of the athlete. This shouldbe enough time to allow the heart rate to return to normal or slightly above.

Thecardio portion of fitness training typically consists of a daily one to twohours of cardio. For fitness contest training, the more intense the cardio thebetter the results. It is imperative to mix up the cardio routines. I havediscovered that the treadmill on an incline works great for hips and legs.Running is another excellent form of cardio but for me, it was more difficulton a regular basis since I have foot injuries. If an athlete likes running itshould be a consistent part of their cardio one to four times a week. Some ofmy other favorite machines are the gauntlet, stair climber, recumbent bike andthe elliptical with the moving arms. I have found that interval training byvarying the intensity and level on each of these machines not only providesbetter results by burning more calories, but also makes the cardio session goby faster. Remember if you are switching machines during the cardio session,move quickly so you keep your heart rate elevated. If you take too long or restin between, this breaks the aerobic cycle your body is striving to achieve.

Lastlyand most importantly is the nutrition. It is the most difficult component ofreaching that competitive fitness physique. All meals must be eaten on aregular schedule. Ideally an athlete should eat at the same times during theday every day of the week. The body does not know the difference between Mondayand Saturday, so try not to sleep in and change meal times on the weekends.When the athlete stays consistent with her eating times, it will help increasemetabolism and efficiency of the body.

I like to plan out my meals for the week. Ilook at my daily menu as well as my weekly menu. By planning my menus, it helpsme when I do the shopping and cooking for a few days at a time. I buy freshmeats and vegetables and prepare enough food for one two days at a time. It isimportant to eat a variety of protein, carbohydrates and lots of greenvegetables. Yes, we all have our favorite foods, but if you include a widevariety of clean foods, this will enable you body to keep a higher metabolism.If you eat the same items, the body will know and could slow its metabolism. Ialways keep extra protein powder with me when I am working, even if I have myscheduled meal with me. I have found it is worse to skip a meal or cheat thanto have an extra meal on hand. It is easy to carry protein powder, which mixes instantly with water. This way, if I have an extraappointment or I am stuck in traffic, I am not tempted to make bad fooddecisions.

Thereality is competitive fitness is time consuming, but the rewards are amazing.If you want to be a fitness athlete you have to train like a fitness athlete.In the upcoming issues I will be giving you more specific training tips for theroutine rounds, weight training, plyometric training, cardio programs, and nutrition. .

About the Author Muscle Mag Fitness fitness expert Laura Mak

Laura Mak

Laura Mak is a fitness and health expert at MuscleMagFitness.com where sheregularly writes about hot topics in the areas of health, fitness and figure competitions, nutrition, and yoga. Laura is a highly sought after personal trainer, and also owns a successful online company called MakAttackFitness.com, offering health and fitness eBooks, fitness equipment, apparel and offers customized personal training services.

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Monday, February 20, 2012

Training Like a Fitness Pro

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