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The Glute Training Series Top Ten Exercises: NUMBER 10 “The Hip Lift”
The Drive To Grace The Stage
This is from my 19th NPC competition…
There is truly something magical about competing onstage at NPC bodybuilding contests that defies adequate description. People who have not been drawn into the world of competing imagine, and rightly so, that it must be intimidating to step onstage in an outfit which in many respects is similar to a set of fancy underwear, while a panel of judges assess the lines of your body and compare them to other competitors. What often happens to competitors (and it certainly occurred with me at my first show) is that a spiritual transformation occurs which is in keeping with the physical transformation, similar to a butterfly emerging from a cocoon and spreading its wings in flight for the first time. The countless months of adhering to a structured training regimen and meal plan are celebrated during the course of several minutes while standing under blinding stage lights.
I take pride in being disciplined enough to endure a rigorous plan which requires me to sacrifice many common pleasures such as having free time on the weekends and eating foods outside my plan. The resulting changes in my physique have made the often arduous journey completely worthwhile. However, I understand that those who do not compete may regard such dedication as extreme. People have asked me why I continue to compete when I have already had a number of excellent show placings. Without getting into a lengthy discussion about my quest to attain IFBB Professional Status in the Bikini Division, I will say that each competition represents a new goal which encourages me to keep raising the bar higher.
I have spoken with countless individuals who have asked me to describe the culture of bodybuilding competitions, and many have expressed an interest in entering a contest just to see what the experience might be like. At the very least I encourage people to attend a competition because I know that the environment can be very inspiring to behold. Some people will venture further and ask detailed questions about what it takes to compete, how to train and prep, what suit or shorts to wear, how to tan, etc. Though I am always excited to discover that someone might be interested in competing, I try to ferret out important personality characteristics which will either make one well suited for competing, or will completely demolish a person’s self-worth. I realize this sounds negative, but it is reality-based and backed up by my own personal ups and downs since I began to compete.
I have seen people who decide to compete but fail to recognize the work that goes into prepping for a competition. Those individuals invariably get quite a shock when they discover all the essential elements and expenses involved. I continue to be amazed by people who believe they can eat and drink whatever they want, exercise minimally, then slap on a Mystic Tan and a suit or trunks they usually wear at the beach and win a show. At the risk of dissuading some readers from competing, I am providing a list of contest prep elements and expenses which are most commonly encountered.
What Is Involved In Contest Prep?
- Structured training and cardio plan
- Structured meal plan
- Competition suit/trunks
- Competition tanning
- NPC Registration
- Show entry fee
- Professional makeup
- Professional hair styling
- Travel expenses (flight, hotel, rental car, gym fees)
- Jewelry and shoes
As a competitor who has traveled for ten pro qualifiers, all of which are outside of the state in which I live, I am well aware of how prohibitive the combined expenses can be.
Thinking of Competing?
For those who have not been discouraged thus far, I have three questions which will assist in determining whether or not competing is the right choice for you.
- Are you comfortable with being scrutinized by a panel of judges? It can be quite distressing to stand onstage in a row with other competitors, smiling until your jaw cramps, doing half or quarter turns in unison and hoping you get moved to the middle spot. Unless you can allow yourself to enjoy the experience for what it is and resist taking a poor show placing personally, you should refrain from competing.
However, if you can celebrate your personal accomplishments and enjoy the experience of being on par with some of the best bodies in society, you may indeed gain great pleasure from competing.
- Are you capable of adhering to a strict training and meal regimen? Quite frankly, following a very strict meal plan which prohibits preferred foods and which coerces you into eating foods you can’t stand can really wear you down after a while. But it is even more critical to follow such a regimen as you approach a competition. This often requires you to follow the meal plan to the letter for months at a time (aside from the occasional cheat meal). In addition, consistency with a specific training regimen also requires complete focus. If you are the type of person who is prone to omitting training blocks for whatever reason, perhaps you are better off attending rather than competing in a show.
Those who rigidly follow a training regimen and meal plan which is designed to prime them for a specific contest consistently do relatively well.
- Do you enjoy being onstage or do you freeze up? If the mere thought of being onstage with glaring stage lights oriented toward you has you hyperventilating and forgetting any posing you may have easily practiced in the privacy of your own living room, you might as well remain in the audience and watch the other competitors do their thing.
At the other extreme are people who look like they are having a blast onstage and exude such positive and appealing energy that they catch the interest of the judges and audience.
“But I Don’t Have Time To Work Out!”
It always amazes me when people insist that they have no time to exercise and list one reason after another to substantiate such a claim. I completely understand that work schedules can be extremely demanding and exhausting. Some individuals may have the best of intentions in planning to go to the gym after work, but this can be a major feat after working long hours. So does one give up on such a pursuit? Absolutely not! There are numerous ways in which one can fit exercise into a hectic daily schedule.
I work at three different office locations and am constantly battling traffic which eats up a lot of my time. Because of this, I make sure to PLAN AHEAD and schedule my training and cardio sessions around my work schedule. A little extra planning, along with the determination to make exercise a daily priority, can ensure that regular workouts become an integral part of one’s schedule.
Keep Your Car Trunk Stocked!
From personal experience, I have found that keeping my car trunk stocked with all my gym equipment and an “emergency” gym outfit is an excellent way of ensuring that I will be well-prepared for a gym visit whenever it presents itself. Another thing that I do is if I have a workout planned after work, I make sure to drive to the gym regardless of how tired I am. I have counseled patients and clients who make the mistake of going home after work, convincing themselves that they will go to the gym after having a meal, settling in, but what usually happens is “…oh wait, there’s that great show on television…and I have laundry to do, etc…” thus killing any chance of them gathering the motivation to trek to the gym.
Set Your Alarm Early.
For people who consider themselves early birds, it may be more effective to set the alarm to go off earlier in the morning to allow sufficient time to get a workout in before the workday begins. One of the benefits of going to the gym before work is the energizing effect which exercise confers. Another benefit is that your workout will be complete, leaving your evenings after work open for other tasks.
Some people may balk at the idea of having to trek to the gym in the morning, stating that it takes extra time to travel to and from the facility. If this is the case, there are two options: either wake up earlier, or exercise at home. You can even start your day with a brisk walk or jog before eating breakfast, then get ready for work.
Exercise During Lunch.
A third option which one might consider is to work out during a lunch break. Although this usually poses more time constraints than the other options, exercise during the lunch hour may be a very effective means of staying in shape, provided the workouts are intense. If you decide to grab a quick workout at the gym, be sure to bring a bag with toiletries so that you can shower before heading back to work. You can also try to grab a decent workout while at work with resistance bands and plyometric movements.
Regardless of which options you select, you should definitely be able to fit regular exercise into your busy schedule. You can even break up your workouts into segments in which lifting is done in the morning, with cardio performed either during the lunch hour or after work.
What about incorporating exercise into your daily routine while at work? You can take the stairs instead of the elevator, stretch whenever you rise from your chair, even throw in a couple of wall sits in the office while you are waiting for something to print. It’s those little activities which can really add up during the course of a day and give you a boost of energy.
Tips on Healthy Grocery Shopping
Grocery stores are designed to tempt shoppers to make impulse purchases. Such impulse buys can be especially tempting if you are ravenous with hunger when you shop. Here are some guidelines which will help you to make healthy food choices when perusing a traditional grocery store.
1. Shop around the perimeter of the store – Most processed foods are found in the aisles of a regular grocery store, while whole foods like fresh produce and meats are found around the perimeter.
2. Read food labels – Be aware of hidden sugar, sodium, artificial flavors and colors, and preservatives.
3. Keep purchases of packaged foods to a minimum – Beware of foods which are packaged in boxes, bags, or cans, as these foods tend to be filled with preservatives.
4. Prepare a shopping list and stick to it – Making a list will ensure that you do not forget any necessary items and will also help prevent impulse purchases if you adhere strictly to the items which are on your list.
5. Eat a meal before you shop – If you shop for groceries when you are satiated, you will be less likely to make impulsive purchases or buy more than what you need.
6. Fill your cart with fruits, vegetables, whole grains, lean meat, fish, poultry, nuts and beans.
7. Try a new fruit or vegetable each week – This will add variety to your meal plan.
8. Spend the most time during your shopping trip in the produce section.
9. When choosing whole grain cereals, aim for at least 4 grams of fiber per serving – Make sure the sugar content is minimal.
10. Choose lean cuts of meat – Good beef cuts are round, top sirloin and tenderloin. When buying poultry, purchase the skinless variety.
11. Choose frozen fruits and vegetables over the canned variety.
12. Avoid food items that contain more than five ingredients, artificial ingredients, or ingredients you can’t pronounce.
13. Be careful when choosing bread – Many refined breads are dark from added molasses, caramel or other coloring. Look for breads which contain 100% whole wheat or other grain as their first ingredient. Try to avoid enriched wheat flour as it is actually made with processed white flour. Make sure the bread you select has at least 2 grams of fiber per slice.
14. Select fish which is high in omega-3 fatty acids – Best selections are salmon, rainbow trout, lake trout, and tuna.
LOWEST MERCURY:
- Anchovies
- Catfish
- Clam
- Crab
- Crawfish
- Flounder
- Haddock
- Herring
- Mackerel
- Mullet
- Oyster
- Perch
- Pollock
- Salmon
- Sardine
- Scallop
- Shrimp
- Sole
- Squid
- Tilapia
- Trout
- Whitefish
15. Choose strong-flavor chesses – Sharp cheddar, feta and Parmesan have strong flavors which means you will need to use less to flavor your foods.
16. Purchase Greek yogurt – Greek yogurt is thicker and creamier than other varieties, and the protein content is much higher. My favorite is Fage Total 0-Percent Greek Yogurt.
17. If you must buy frozen entrees, make sure they contain less than 400 calories, 4 grams of saturated fat, and 600 milligrams of sodium, with at least 14 grams of protein and 2 grams of carbohydrate.
18. Add vegetables and/or cooked brown rice or quinoa to your frozen entrée to increase the size and nutrition level of the meal.
19. Add frozen fruit to cooked oatmeal to provide sweetness without added sugar.
20. Eat oatmeal – Make sure to buy regular oatmeal, not the instant variety.
This is me staying lean – 23 inch waist here…
‘Tis The Season – How To Stay Lean During The Holidays
Last year I posted a little blurb about off-season maintenance which I think deserves a re-post. This is especially appropriate since I recently made homemade (unclean) fudge and plan to make it again. Keep in mind that you can still indulge in these little cheats as long as you keep the rest of your meals clean. If you do this, you can absolutely maintain a good degree of leanness throughout the holiday season.
There are a few tricks to minimize the amount of bad foods which you may be tempted to devour. You can consume a small amount of lean protein right before you have a carb cheat. This will slow down digestion so that the carbs aren’t stored as readily. Another trick is to drink a glass of water before you indulge in a decadent treat. This will help to fill you up so you consume less food afterward. When you are aware that you will be at a function in which tempting foods will be around, make sure your meals beforehand are kept clean and that you you eat every 2-1/2 to 3 hours to ensure that you won’t be ravenous come party time. One of the worst things you can do is skip meals beforehand in hopes that the caloric deficit will balance out the overindulgence later. All this does is squash your metabolism and increase your chance of overeating.
As long as you eat clean the remainder of the time, you should be able to stay within a few pounds of your maintenance weight if you do not compete, or within a few pounds of competition weight if you do compete. Case in point: I have been eating clean the vast majority of the time, with rare cheats here and there. Though I was not in contest prep mode for NPC Nationals on November 9th and 10th, I weighed in that week at 117 pounds which is one pound over my competition weight, and had a waist measurement of 22.75 inches. Last week, I had pizza twice but kept all other meals clean, and was able to maintain my weight at 117 lbs. with a 23 inch waist measurement. The last thing I want to do is to unravel the results of all the hard work I have invested and continue to invest into my physique. I did not skip any meals when I had these fun foods but just continued on my usual clean food path.
Some of you may be wondering what the cleanest choices are when you are at the holiday banquet. Though this reflects the common holiday foods which are rather calorie dense, here are some of the better choices out of the bunch:
- Roast turkey breast
- Green beans without butter
- Mashed potatoes made with whipped butter and Greek yogurt instead of milk and regular butter
- Pumpkin Pie
Some of you may also be wondering what I am planning on cooking and eating, so here is my Thanksgiving menu:
- 16 pound turkey
- my secret stuffing recipe which has lots of goodies in it but is relatively low in fat and calories compared to other exotic stuffing recipes
- mashed potatoes made with light butter and Greek yogurt
- creamed spinach
- my homemade fudge
- whole cranberry-mandarin orange relish
- turkey gravy
- rolls
- wine
- store-bought chocolate pecan pie (which I probably won’t eat)
Obviously there are some items on my menu that fall outside of my “clean food guidelines”, but since the holidays only come once a year, and since I am only cooking one holiday feast which will be served on one day, I have no qualms about it. This is the time during which we should count our blessings and spend quality time with the people we love without getting anxious about what we are eating. However, this does not mean you have free license to go nuts on bad foods for the next month! If you end up indulging in other foods, don’t beat yourself up. Instead, enjoy the feast and resume healthy eating the next day. Happy holidays!
What’s In My Kitchen?
When I first began competing in 2009, I decided to rid my pantry of food items which contained unhealthy ingredients. Things like bleached flour, granulated sugar, canned soups, dry soups, crackers and breads were cleared off the shelves. Frozen dinners were tossed out, as were cheeses, cold cuts, cow’s milk, and juices. I replaced those items with whole foods which I continue to stock on a regular basis.
Here is a list of items which I have on hand at least 95% of the time, if not constantly. I also eat these items on a daily basis:
- eggs
- boneless, skinless chicken breast
- ground turkey
- ground beef
- orange roughy or tilapia
- old fashioned oats
- brown rice
- rice cakes
- whole wheat pasta
- marinara sauce
- whey protein isolate
- P28 Bread Products
- spinach leaves
- asparagus
- romaine lettuce
- cucumber
- green peas
- green beans
- yams
- apples
- prunes
- bananas
- almond butter
- raw almonds
- raw walnuts
- olive oil
- balsamic vinegar
- almond milk
With respect to pantry items, I always have:
- green tea bags
- ground coffee
- tomato salsa
- hot sauce
- oat flour
- couscous
- cream of wheat
- a LARGE variety of all types of spices
Occasionally, I will purchase:
- firm Japanese tofu
- fresh salmon filet
- flank steak
- Fage Nonfat Unflavored Greek Yogurt
- Nonfat feta cheese
- Spicy Hummus
I make sure to avoid stocking forbidden foods for the most part, though I do admit that there are a couple of gluten free cracker brands which I will purchase from time to time, as well as chocolate peanut butter, 70% cacao bars and a high protein granola. Keep in mind that these items are RARE treats and for whatever reason I have enough willpower to let these items sit on the shelf for the vast majority of the time.
The key to shopping in a healthy fashion is to purchase whole foods and also be prepared to purchase these items at least once weekly for maximum freshness.
Stay tuned for segments on how to cook for a whole week so that you have all your food ready to go for a busy work schedule!
Consistency
As a physician I am as much a therapist as I am a physical healer and am well aware of the vital connection between mind, spirit and body. I have also seen how closely linked emotional stress is to development and exacerbation of physical ailments. What concerns me is when people abandon healthy habits when adversity hits them because it is at those times that some structure would provide balance to their lives.
A common question I hear from patients, clients and strangers I meet is, “how can you maintain a regular exercise schedule and pack your food all the time with your busy careers?”, to which I respond, “I just do it.” Working out and eating right are as essential to me as sleeping and brushing my teeth. It never occurs to me to abandon healthy habits during stressful times. I recently went through a particularly difficult month during which I went through a residential move, took two family practice board recertification exams, attended a major medical convention out of town for several days, and attended a three day fitness seminar, all while working at the three offices I usually work at, attending meetings, visiting my mother in the nursing home each week, and calling my favorite aunt and another elderly friend every week like I had been doing for years. I did not miss my workouts at all. There were only a couple of days when I was not on my usual food regimen only because my food had spoiled during the move.
Why would I push myself like this? Because I know that consistency is key to maintaining balance in one’s life. When I am consistent with my workouts and food, I maintain structure and focus and do not allow excuses of an insanely busy schedule to deter me from my mission to live an optimally healthy lifestyle. Every day I make an important investment in myself.
If you make an investment in yourself by being consistent with your exercise and meal habits, you will be rewarded with greater balance in your life and better health. Don’t you deserve that?
Never Give Up
dr. stacey naito's blog 