Category General

Men’s Physique: The Ideal Physique Reborn

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It was a brilliant move on the part of the NPC and IFBB to establish new competitive divisions within the last four years, as it expanded the competitor pool and boosted the appeal of stepping on the competitive stage.  However, each new division has gone through growing pains as the judges have struggled to establish specific criteria with respect to ideal proportions and muscularity.  The added fact that some individuals have stepped onstage with little to no prep has confused some competitors with respect to what is expected within a division.

As an NPC Bikini competitor I have seen the Bikini Division undergo countless permutations since its inception in 2009.  Personally, I have been told to become softer, lose mass, increase mass, stop working my abs, resume working my abs, etc., as the division’s standards went through their permutations.  This year it seems that the burgeoning Bikini Division along with the recent crop of IFBB Bikini Pros has propelled the division to an ideal which appears to reward a slightly higher degree of muscularity.  To some extent it seems that this is the direction in which Men’s Physique is travelling.  However, there are a number of Men’s Physique competitors who without question had previously competed in Bodybuilding (as is the case with some former Figure competitors who have since made the transition to Bikini) and who are currently being penalized for having more muscle mass.  Certainly there must be some clear distinction between each division, but the degree of subjectivity which enters a competition can make determining class winners a somewhat tricky undertaking.

Now that Men’s Physique is in its second year, with a growing list of IFBB Pros who have graced the stage with such status, the confusion about what judges are looking for seems to have lessened somewhat.  Clearly an excessive degree of muscle mass is not being rewarded, and instead a well-conditioned, highly sculpted frame with an appreciable V-taper and deep abdominal crosscuts is the most highly sought ideal.  It seems apparent that the well-conditioned “fitness model” look, perhaps with slightly more muscle mass in the pecs, delts and abs, has defined Men’s Physique and that those who ride the fine line between this division and Bodybuilding are being advised to deflate somewhat.  This being said, being ripped on competition day is acceptable provided a competitor is not beefy or thick-waisted.  There has also been considerable discussion regarding the lack of focus on the lower extremities and the assumption that quad development is of no importance since any quad sweep or hamstring development is completely covered by the regulation board shorts which are worn.

There has been an interesting parallel between the comparison of Men’s Physique to Bodybuilding versus comparisons of the Bikini division to other women’s divisions.  With the exception of the deeply cut abs in Men’s Physique competitors, muscle separation is generally frowned upon in both Bikini and Men’s Physique.  In addition, neither Men’s Physique athletes nor Bikini athletes are meant to sport an extreme degree of muscle mass.  After all, both of these divisions are meant to celebrate the ideal bodies one could imagine emerging from the ocean on a balmy beach day, with tiny waistlines on both genders, broad shoulders and chests with chiseled abs on the men, and perky posteriors and shapely legs on the ladies. These ideals are generally considered more appealing and more attainable to the average person, and as a result, have contributed greatly to the surge in popularity of both divisions.

The Men’s Physique division is still the new kid on the block and will endure more growing pains as the division’s pro ranks increase.  However, as with all other divisions, the competitors who rise to the top will help to define the aesthetic ideal, hopefully bringing about more consistency within the division.  It is a very exciting time.

Want to Revamp Your Eating? Try This Meal Plan…

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I have had so many questions about how to eat in a healthy fashion that I am posting a sample meal plan which will balance your metabolism, optimize fat burning, and impart greater energy.  This meal plan incorporates dairy, fish, wheat, nuts and poultry, so keep that in mind if you have certain sensitivities or are practicing a vegetarian or vegan lifestyle.  Make sure to eat every two to three hours to keep your metabolism whirring throughout the day.  It’s a good idea to pack your meals the night before so they are ready to go the next day.  Keep in mind that this meal plan is not for competitors, but for the average person who either wants to eat healthier and who might want to lose weight.

For those of you who want a more customized plan, please contact me at hot.hapa@yahoo.com for rates on packages.  You may also visit my websites at http://www.1hothapa.com and http://www.staceynaito.com.

Sample Meal Plan:

MEAL 1 – 4 egg whites with 1 tablespoon tomato salsa, 1/3 cup old fashioned oats (NOT instant!) with dash cinnamon, 1/4 cup blueberries, 1 tablespoon slivered almonds or walnut pieces, 1/4 cup almond milk

MEAL 2 – 1 cup Greek yogurt (Fage is my favorite brand) with 1 apple

MEAL 3 – 5 ounces tilapia or mahi mahi, 2 cups Romaine salad with cherry tomatoes, 1/2 sliced cucumber, 2 teaspoons olive oil, 1 tablespoon balsamic vinegar, 2/3 cup green peas

MEAL 4 – whole wheat wrap filled with 4 ounces chopped grilled chicken breast, 1 tablespoon low fat mayo, 1/4 cup chopped celery, spices of your choice

MEAL 5 – Two slices Ezekiel bread with 1 tablespoon raw almond butter or peanut butter (no sugar or salt added), 2 hard boiled egg whites

MEAL 6 – 4 ounces salmon, 1/2 cup whole wheat pasta, 10 asparagus spears, 2 cups spring greens salad with 2 teaspoons olive oil, 1 tablespoon balsamic vinegar

A True Love

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white rose

My Aunt Priscilla died on November 25th, just three days shy of her 70th wedding anniversary to my Uncle Jerry.  Though I was sad to hear of her passing, I was much more affected by the enormous love which my uncle demonstrated to her up to her dying day.  I spent my entire life marveling at the fact that this couple would always hold hands and kiss each other, according each other immense respect and demonstrating adoration, acceptance and affection that was pure and unabashed.  They never concerned themselves with how others would perceive their public displays of affection.  They doted upon each other over the many decades they spent together, and their communication was like nothing I have ever seen with another couple.

When my aunt became very ill, the family decided to place her in home hospice care.  My uncle bought a whistle and gave it to my aunt, instructing her that she was to blow the whistle any time she needed him.  And by golly, whenever she blew that whistle, he would rush to her aid.  She spent her days with her husband by her side, holding her hand and singing her goofy songs to cheer her up.

The family was certain that Aunt Priscilla was trying to hang in there until November 28th, the day that marked 70 years of marriage for her and my uncle.  But as the day approached, her strength left her body and she was unable to respond.  My uncle felt strongly that she was aware of her surroundings, so on that one Sunday, he told her, “Happy Anniversary, Priscilla my dear.  You made it!’  This completely selfless act spoke volumes of their endless devotion to each other.  My uncle wanted her to pass on with the feeling that she had achieved that mark.  Within three hours, she died.

When my uncle realized that my aunt had passed on, he held her hand, sang a song that began with, “Priscilla Brown, don’t be down…”, and blew the whistle one last time to let heaven know that she was coming.

I don’t think anything speaks of true love more than the love these two very special and wonderful people shared.

Why I Prefer To Work Out Alone

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As a physician I meet new people constantly and have mastered the art of setting a patient’s mind at ease.  I am amenable to chit-chat when running errands and enjoy engaging in conversations with strangers while at social events.  However, when I am at the gym, I automatically shift into a “don’t mess with my flow” mode which has left other gym members with the distinct impression that I am some sort of ice queen.

I have made numerous attempts over the years to train with friends and at the conclusion of every one of those training sessions have resolved to avoid such scenarios at all costs.  Thus in my estimation having a training partner has a completely ergolytic effect on my regimen.  Though I recognize the utility in having a supportive human by one’s side to encourage one more rep, such commentary from a pep squad only serves to distract me and in some cases raise my ire.

I have spent my entire life as an aggressive self-starter.  Without such drive I would never have endured the rigors of medical school and residency.  As an NPC national Bikini champion I have consistently pushed myself to reach a personal best, which has been no easy task given the demands of my career and life in general.  I stroll into a gym with my equipment and my regimen for the day like a thoroughbred horse lining up at the gate, blinders in place, ready to charge towards the finish line at full speed.  It certainly doesn’t help that I am usually in an incredible rush to get to the office or a meeting and must keep moving from movement to movement.  You can imagine how I respond to the weekend warrior who decides to wipe the drool from his chin and ask me while I am in the middle of a set how he can get his abs to look like mine.  So the mere thought of spending my entire gym session hyperaware of my time constraints while trying to work in on gym equipment with a training partner is more anxiety-provoking than a trip to the dentist.

If you and your training partner are completing staggered supersets, I suppose you could yell words of encouragement at each other.  If there is sufficient equipment for two side-by-side setups, or if you are engaging in plyometrics, it is possible that you may both train simultaneously.  However, if you are taking turns on equipment, especially if you are using different weights for each set, a thirty-second rest could easily broaden into 60, 90, 120 or more seconds as you load or re-rack or perhaps have a good laugh about the Facebook post one of you just saw on your cell phone.

With all that said, I realize that some individuals thrive in a workout regimen which includes a training partner.  After all, a supportive and upbeat buddy could consistently push you beyond what you believe you are capable of with respect to strength, power and endurance.  If this is what your training partner possesses, and this person is easily able to surrender the cell phone along with idle chat for the duration of the workout, you are quite lucky indeed.

A Bikini Athlete’s Favorite Abdominal Exercise

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I admit that abdominals are my favorite of all the body regions to train and have been for my entire adult life.  In fact I cannot think of a single time that I balked when it was time in my training split to work my abs.  This makes designating a particular abdominal exercise as my favorite especially challenging for me, since I consider very move to be a valuable component of an abdominal routine.

After having evaluated the level of motivation I have during each abdominal exercise, I have determined that my top abdominal move is the decline bench crunch.  If you have not performed this exercise before (and yes, I realize that many of you are already familiar with this move), I would highly recommend that you incorporate decline bench crunches into your routine.  Decline bench crunches are excellent at targeting the rectus abdominis and hip flexors due to the increased range of hip flexion which occurs on a decline bench.

Adjust a decline bench so that it is at a 30 to 45 degree angle (the more advanced you are, the greater the angle you can use).  Sit on bench with your feet hooked under the rollers and lie back on the pad with your arms folded across your chest.  Exhale as you bring your head, shoulders and back off the pad, coming to a full sit up position, then return slowly to start position.  You can perform 12 to 20 reps per set, 3 to 5 sets, but I will admit that when I do decline bench crunches, I perform 5 to 6 sets of 30 reps.  If you crave an extra challenge, extend your arms overhead while you perform this move. 

Decline bench crunches can also be performed with a twisting motion at the top of the move, recruiting the obliques and serratus anterior.

Those of you who are really looking to punch up this exercise can perform a weighted variation of this move in which you hold a dumbbell behind your head, hold a plate on your chest, or pull on a cable during the exercise.

After incorporating decline bench crunches into your training split, don’t be surprised if people begin noticing your washboard abs!

 

Move Over, Potato Chips…Here Come Healthy Kale Chips!

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Kale chips are a healthy alternative to potato chips and they are absolutely DELICIOUS!   You can either purchase these ready-made from stores like Whole Foods or save a considerable amount of money and make them at home.  They are incredibly easy to make, even for people who are oven-shy.  YUM!

Preheat oven to 375 degrees
You will need a large bunch of kale, about the size of a basketball.  Rinse and dry very thoroughly.  Separate the leaves from the thick stems and break up into small bite size pieces.  Spread out on cookie sheets.  Drizzle one tablespoon of olive oil over pieces.

This is where it gets fun.  You can sprinkle Parmesan cheese, garlic powder, black pepper, kosher salt, or use my favorite which is lemon pepper (Trader Joe’s makes a great version).

Bake for approximately 15 minutes, until edges turn sightly brown and kale is crispy.  Remove from pan and allow to cool before eating.

Clean House, Clean Mind

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No one should have to live like this!

No one should have to live like this!

The phrase which I have used for the title of this post is one I was always intrigued by, perhaps mostly due to the fact that I grew up in a household in which various areas were “clutter zones”.  This is not to say that I grew up in a messy home.  My mom was actually quite tidy and quite the neat freak.  But I never saw more than half the surface of the dining room table since the other half was covered with one foot high stacks of bank statements, other financial documents, greeting cards and letters from family.  In like fashion, about a third of our coffee table was piled with astrology guides, tv guides, and other books which my mom was reading.  Stacks of papers and magazines sat next to our living room sofa.  My mom’s bedroom had banker’s boxes instead of furniture at the foot of the bed.

I also was witness to my mom’s extensive collection of jewelry and clothing.  Though we had six closets, only one was filled with my clothing, while all the rest were jam-packed with my mother’s clothing. Some of the clothing had never been worn and had the price tags still attached.  I admit that I knew this behavior was unusual, but I did not know how pervasive such behavior was in my mom’s family until I went to Hawaii and saw that my aunts and uncles also practiced the same behavior.  Some of my relatives were so extreme in their tendency to hold onto things that they earned the label of pack rats.  In fact, when one of my uncles had a severe stroke and had to be placed in a convalescent home, my cousins discovered five-foot high stacks of newspapers throughout the house in a serpentine pattern (leaving just enough room for a person to wiggle through the house), moldy food in the refrigerator, Japanese antiques which were stuffed in a room collecting dust, and a plethora of other collectibles and junk which made it next to impossible for him to use the kitchen, toilet or sleep in his bed.

When my mom became ill and had to be placed in a convalescent home, the task of cleaning her apartment fell upon me.  The enormity of sorting through all the things my mother had collected was overwhelming, and I shut down emotionally numerous times.  I was shocked to find collectibles that had never been displayed, bank statements going as far back as the 1950’s, hundreds of pairs of earrings and shoes, about 150 handbags, etc. Suddenly it was left up to me to determine what items of my mom’s were worthy of being kept. Since these items could not be stored at the nursing home, they were stored in my garage and my closet. My mom still asks about her things and becomes angry if I tell her that we had to sell or give away many of the items she had collected over the decades.  I did my best to keep what she deemed most valuable, either monetarily speaking or in terms of sentimental value.  It always breaks my heart when I see her upset over losing her things.

Now I am trying to figure out what to do with my favorite aunt who lives in Hawaii.  She has no children and is a widow, so that means I am the one who will help her.  I am happy to do it only because my love for her is very deep.  But entering her house makes me hyperventilate. I cannot fathom why it is so important to keep 60 plastic Smurf miniatures, nor do I understand why my aunt has a collection of about 200 plastic food storage containers. My aunt’s collections are numerous and extensive. If you have ever tuned into the show “Hoarders” you would get a sense of what my aunt’s environment is like. I fail to understand why she has allowed her belongings to swallow up her living space so severely that she is unable to stretch out on her bed and can barely get to her toilet because there is so much junk in the bathroom.  The last thing I want is for that house full of things to entomb her.

This past week has been hellish, trying to come up with options for an assisted living situation which my aunt can afford. It is no easy task when I aam 3,000 miles away from her and am being asked by her to decide on what is best for her given her disabled condition and need for ongoing care.  Tough my aunt’s safety and comfort is my primary concern, I also know that I will need to organize a major cleanup of her home, all the while feeling like I am infringing on her privacy.

In October of this year I had to move from a place I had been in for over six years.  Though I have gone through my entire adult life very successfully squashing any hoarding tendencies that may be hidden in my genetic makeup, I had still acquired many things over the years, including some of my mother’s belongings which I had felt guilty about giving away or selling.  Once I was in the new place and had to sort through everything, I just said, “Enough is enough.  I don’t have to feel guilty about STUFF.”  What ended up happening was I went through one of the most spiritually cleansing purges of my life.  That is saying a lot since I go through the bulk of my belongings three to four times a year and perform regular purges.  This time, though, I truly cut out the fat from my life, and it was liberating.

No clutter...just cats!

No clutter…just cats!

When it comes to your belongings, don’t allow yourself to become encumbered by them.  Don’t hold onto feelings of guilt.  If you haven’t used something in a while and it is collecting dust, get rid of it. There is probably someone out there who will use it and will appreciate it. If there is something you haven’t used or worn because you are waiting for the right occasion, either USE IT or let it go!  I used to frequently argue with my mom about our differing philosophies about objects.  She always told me I was hard on things.  Scratches on my watches and my shoes were deemed by my mom to be marks of carelessness, when in contrast, my mom sequestered similar items in boxes and tissue paper for decades, never to be worn or used, in a static, pristine state and hidden under a bed or a drawer. I will continue to use the things I possess and will not worry about wear and tear. I will also make sure that tables and all the living areas of my house serve only their intended purposes, and that my storage areas never get to the point where they are overflowing.

If you know a hoarder, please GET HELP. http://hoardershelp.org/

Maintaining a Healthy Perspective With Contest Prep Meal Plans

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Those of us who compete are well aware of the critical importance of following specific meal plans which are designed to optimize lean muscle mass and promote fat loss.  However, these meal plans, especially during cutting phases, can be extremely restrictive.  In our quest for attaining the ideal physique for whatever division we compete in, we may find ourselves in a spiral of obsessive nose-to-the-grindstone adherence to foods we may have grown to abhor, intertwined with strong temptation to deviate from the plan and indulge in forbidden foods, only to berate ourselves afterwards for doing so.  After all, we are only human, and after weeks or months of eating clean, we may be so exasperated with daily servings of asparagus, tilapia, chicken breast, and sweet potatoes that our emotional food triggers may kick in and undermine our contest prep efforts.

With orthorexia, there is an unhealthy fixation on clean foods and one’s moods are dictated by how rigidly a clean diet is maintained.  So how is this different from what competitors do in the weeks leading up to a competition?  The mentally healthy approach is to regard food simply as fuel and to dismiss any emotional association with particular items.  I have been witness to and a participant in the fantasizing of forbidden foods in a manner akin to lustful, sexual craving.  I have heard competitors talk backstage at length about all the foods they were planning to indulge in immediately following their final visit onstage for the night.

What I find interesting about such food fixations is how they are distinguishable from anorexic behavior.  When I was 19, I battled anorexia, dropping to 85 pounds on a 5’5’’ at my lightest.  With anorexics, they have a clear and complete aversion to calorie-rich foods and have successfully turned off any interest or cravings for such items, whereas with bulimics, orthorexics and many healthy competitors in contest prep mode, coveting indulgent foods is rather commonplace.  Among all these groups, there is a propensity for obsessive and compulsive behaviors.  One may argue that such obsessions and compulsions are a vital component of contest prep and that without such tendencies a competitor will lack the focus necessary to succeed.

It seems apparent that competitors as a general rule are dangerously close to that fine line which separates a healthy relationship with food from orthorexia.  I remember quite  well how rigid I was about the food I ate when I was anorexic and even kept a daily food journal in which I wrote down the calories and fat grams of every food substance ingested.  I also recall how horrified and ashamed I was of myself when I would reluctantly consume a food I regarded as fattening.

Over 20 years later, I have a healthy relationship with food and for the most part regard it as fuel.  Yet I am immersed in the world of contest prep and like many other competitors will balk and grumble about the clean foods I must eat.  There are times when the mere thought of eating another spear of asparagus seems like the most disgusting activity in the world.  On the rare occasion that I find myself in a restaurant, I find it an alien concept to peruse a menu and actually be able to order whatever I want from any part of the menu.  There are also times during which my metabolism is in hyperdrive and I could eat almost nonstop for the duration of the day.

Here’s the thing: if I indulge in something that is not part of a contest prep meal plan, I don’t flog myself. Rather, I allow myself to enjoy the rare treat and move on.  If you find yourself wallowing in extreme anxiety and prolonged guilt over ingesting a food item which is on the banned list, beware.  This could signify the beginning of a food-related psychopathology.