|
|
|
 What
is the best pre-contest weight training routine for a
bikini model? Although a pre-competition routine should
not differ much from your training routine, still it
should have the quality compounds for mass and use a
medium rep-range, occasionally high, and occasionally
low. To learn more check out this week's article,
Pre-contest Weight Training Workout for a Bikini Model.
In Fitness,
Namita
[email protected]
 |
|
|
|
Articles of the Week
|
|
|
|
Hot Fitness Tip
|
|
|
|
|
|
 |
|
|
 Your
skin renews itself about 30 days. If the old cells
remain on the surface and build up, they can contribute
to a flat, dull appearance, blemishes, and scaling.
Exfoliation can help improve the penetration of your
other skin products. Incorporate a scrub into your daily
shower routine if your skin tolerates it. Using a
product like de-luxe Bain Foaming Body Scrub with
apricot kernel powder can help keep elbows and knees
free of rough patches and reduce dead-skin cell build
up.
|
Words of Inspiration
|
|
|
|
|
|
|
|
Be Willing to Go to the Next Dot
 Due
to past “negative” experiences, many times we avoid new
challenges because we want to feel “safe.” How many
times have you heard the following?
“I will never go dating again because of my past
experiences with…”
“I don’t want to take on the new project because it is
too high profile and I might fail.”
“I don’t want the promotion because of what happened the
last time…”
Basing our past experiences on life’s variables that
have no relation to the present will make us miss new
opportunities. There is an expression I often use, “You
need to go through the mud to get to the gold.” In other
words, we all need to experience the “road bumps” in
life to know and appreciate the real opportunities in
life.
So move forward, connect the dots, and you will realize
your roadmap to success.
|
|
|
Success Quote
|
|
|
|
|
|
|
|
 You
can't connect the dots looking forward; you can only
connect them looking backwards. So you have to trust
that the dots will somehow connect in your future. You
have to trust in something - your gut, destiny, life,
karma, whatever. This approach has never let me down,
and it has made all the difference in my life.
Steve Jobs |
|
|
|
|
Healthy Recipe
|
|
|
|
|
|
|
|
Creamy Spinach
Makes: 4 servings
|
 |
|
Nutritional Information:
Per Serving
Calories: 96 Kcal,
Fat: 7 g,
Carbohydrate: 7 g,
Protein: 4 g,
Fiber: 3 g. |
|
Ingredients:
-
1 small head garlic
-
1/2 tsp. plus 1 Tbsp. extra virgin olive oil
-
1 lb. baby spinach
-
1/4 tsp. salt
-
1/4 cup reduced-fat sour cream
-
Freshly grated nutmeg
-
Salt and freshly ground black pepper
|
Directions:
-
Preheat oven to 400 degrees.
Cut off top of garlic head crosswise, exposing tips
of cloves. Place garlic in center of square of foil.
Drizzle on 1/2 teaspoon of oil and rub to coat
garlic. Seal garlic in foil. Bake until garlic
yields to gentle squeeze, about 45 minutes. Open
foil and set garlic aside.
-
In skillet or pot large enough to hold spinach, add
1/2-inch of water and bring to boil. Add spinach,
cover tightly, and steam over medium-high heat for 4
minutes, or until spinach is wilted, still bright
green and tender.
-
Immediately drain in colander. To
preserve color, run cold water over spinach until
cool. A handful at a time, squeeze out water, and
make cigar-shaped rolls. On cutting board, cut
spinach rolls crosswise into 3/4-inch slices. Rotate
spinach 90 degrees and chop slices coarsely. There
will be about 1½ cups chopped spinach.
-
Squeeze out roasted garlic cloves onto cutting
board. Sprinkle with salt. Alternate chopping and
smearing garlic using side of large knife to turn
garlic into paste, about 2 minutes.
-
In medium skillet over medium-high heat, warm
remaining oil. Add spinach, using wooden spoon to
break up clumps and heat until warmed. Add garlic
paste and mix to combine. Take skillet off heat and
mix in sour cream. Season to taste with nutmeg, salt
and pepper. Serve warm.
Source: AICR
|
|
|
|
|
|
|
 A pre-competition routine should be specific to your body-type and have quality compounds for mass using a medium rep-range, occasionally high, and occasionally low.
The intensity of your workouts should remain high. You can use this workout up to competition. As you get closer to competition, you can choose to change the ratio of compounds to isolation movements, adding in more exercises that will sculpt muscle. Otherwise, stick with rep-ranges and volume assigned until the day.
Read more
|
|
|
|
|
|
|
