Tag fitness

The Mind Of A Competitor

drstaceynaito 1 Comment

Oh, to be a competitor in the world of bodybuilding. It is empowering, exhilarating, inspiring, stressful, challenging and at times heartbreaking. A fascinating psychology exists in this world which can best be described by listing some of the quirks competitors have.

Ripped versus “Fat”:

First of all, competitors develop a bizarre love-hate relationship with their bodies in which they marvel at their bodies when they are lean and muscular and in contest shape, but will curse their bodies when they are the slightest bit mushy or fluffy. Competitors live in a world in which the bar is set VERY high. Competitors will see themselves as fat when others see an amazing body and will say so. Competitors will always believe that the more ripped and lean they are, the better they are. While this is a necessary component of contest prep, it plays games with a person’s self-esteem because it is a constant battle to reach or remain at the pinnacle of leanness and muscularity.

2012 North American
Overtraining:

Some competitors will overtrain in an effort to get their bodies dialed in, without considering the inevitable damage they are doing to their bodies. Yes, we are warriors, and yes, it can be a great thing to push through, but with too much training, the law of diminishing returns kicks in. I completely relate to the principle of training constantly for a big contest because I have done it many times. I have endured double training and double cardio sessions which at times had me in the gym for five hours at a time. I have sustained injuries in my foot, ankle, knee, shoulder and forearm and continued my training because a big event was looming around the corner. Was it smart to train through injuries? No, but at the time I couldn’t imagine slowing down or stopping just because of a silly injury. This is the very thing I now scold clients about. No contest is worth hurting yourself!

“A judge told me I suck!”

Another thing that competitors have a habit of doing is worrying about what judges say and taking criticism hard. Competitors need to remember that bodybuilding, to a considerable degree, is a subjective sport, and if you are going to allow a judge to rip you apart and kill your spirit, then you probably shouldn’t be competing at all. The word of one judge is exactly that. Now if you speak to a bunch of judges and people in the sport who know what the ideal for the division you compete in is, and they all tell you the same thing, then you can probably assume that what they are all telling you is constructive criticism which you can then use as a reference when you make adjustments to your training program. That way, you will address certain weaknesses without throwing in the towel.

Money drain:

Bodybuilding is a VERY expensive sport. When you tally up the cost of food, supplements, coaching, competition apparel, spray tanning, accessories, hair styling and makeup application, travel expenses, and entry fees, the financial load can be immense. Competitors will often go broke, scraping up whatever money they have to make the dream of competing happen. This is not a poor man’s sport! That is why I tell competitors to establish a budget and be judicious about which events they want to do and what they can afford to do. I also advise competitors to seek out sponsors to help out with the enormous costs of competing. It is not unusual to see competitors forgo other hobbies and vacations in an effort to gather enough funds to support their competing habit.

Food Porn:

As a competitor who used to dream about food, I completely understand the fantasizing which occurs in competitors when on a contest prep meal plan. Contest prep meals are usually bland as a result of how clean they are, and some meal plans are so restrictive that one may eat only two food items throughout the day, such as chicken and asparagus. It’s only human nature to rebel against this type of meal plan after a while, because it is quite a chore to adhere to it every single day with no treats and no cheats. It is a normal occurrence for competitors to discuss what foods they plan to eat post-contest. What’s also interesting is that some competitors will become so rigid and so fearful of backlash from their coaches that they will only have a quasi-cheat meal post contest, then return to the same rigid eating plan they were on before. Other competitors may go off the deep end, eating everything in sight for days or weeks, only to deal with considerable rebound.

Conclusion:

Those of us who compete are indeed a strange breed. We are disciplined, driven and focused. I am fine with our quirks and accept them as part of the sport.

Fat Days

drstaceynaito 2 Comments

Feel fat catI have never been overweight a single day in my life, but since everything is relative and since there is tremendous pressure on fitness models and competitors to be extremely lean, I definitely experience fat days. You know those days when you just feel fluffy, bloated, tubby, like a stuffed sausage? Yep, I have those days too. An extra layer of fluid and fat has recently taken up residence right over my abdominals, preventing them from fully coming out to play. I was in a runway show a week ago and when I had to do my runway walks, I was horrified when my thighs rubbed together as I walked. This was due to several factors: 1) My thighs are very thick right now from heavy training, more muscle mass, and higher carb intake, 2) I am holding extra water under my skin, and 3) a runway walk requires you to lead with your hips, which decreases the space between the thighs. It was not an enjoyable experience to be on the runway and feel like a cow! Yet I had to be professional and push through the job, despite how I was feeling about my body.

There are days when I don’t want to show my midsection, when a baggy tank and maxi skirt or a flowing maxi dress will be selected as my wardrobe for the day. I know many of you are probably thinking, “How dare she say she has fat days when she’s not fat, she models and is an IFBB Bikini Pro?”, and to that my response is, once again, that everything is relative. Most women can relate to the monthly bloat that rides in with Aunt Flow and busts any plans to wear tight dresses and skinny jeans, and what I experience is similar. Five pounds can make a HUGE difference on my frame. And while I am always presentable, I am not always super shredded and super lean.
fat-thought-bubble
Hooray for elastic waistbands, Lycra, flowy burnout tank tops, maxi skirts and maxi dresses. We all need comfortable clothing that doesn’t magnify every single body flaw. Though I don’t wear sweats, I completely understand why people gravitate towards them on weekends or other lazy days. I have always been intrigued by people who hide under their clothing and can relate to the faltering body image which accompanies it. Do I have days when I feel like crap about my body? Oh yes. Though it is usually a rare occurrence, I have had days in which I have grabbed the most forgiving garment and avoided the mirror, the scale, and the measuring tape.

Those of us who have careers in fitness are particularly neurotic about being fluffy or soft. We obsess over any pocket of fat, and stress out when water retention causes mini muffin tops to develop over waistbands. We will reach for those squeems In desperation to squeeze out that subcutaneous water and shrink us down. Some of us even hide away and avoid fitness events and other social outings due to embarrassment. An excessive degree of body dysmorphia exists within the fitness community which is the inevitable result of constant pressure to look almost superhuman, with defined muscles, ripped abs and unnaturally low body fat. Basically, we in fitness are expected to look completely different from the average person, which creates tremendous pressure to ALWAYS look great. A fat day for an average person may flatten mood but ordinarily will have no impact on the person’s livelihood or reputation, whereas a fat day for a fitness person can at times translate into lost gigs and hence lost money and notoriety.
fat-pants
If only we all could relax and enjoy those fat days, and be grateful that we are blessed with bodies that are marvels,instead of fixating on how our pants don’t fit. As long as you aren’t using fat days as an excuse to avoid fitness goals, it is perfectly acceptable to relax and take the pressure off yourself every once in a while. We aren’t perfect, and that is what makes us human.

Accepting The Role Of Hero

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Image by Chaz Photographics, shot July 2013 after I won my IFBB Pro Card

Image by Chaz Photographics, shot July 2013 after I won my IFBB Pro Card

Ever since I began competing in bodybuilding contests in 2009, countless doors of opportunity have opened for me, and I have walked across many thresholds since then. The opportunities set before me enabled me to accept more fully my role as an educator and motivator when I work as a physician and fitness professional. What I never factored in when I began this amazing journey was how many people I would inspire along the way, not only through my motivating words, but also through leading by example. This is why I tell people that as you go through your life, remember that you never know whom you are inspiring, especially if you are in the public eye. Every step, every decision, every failure, and every victory you make in your chosen industry is observed, even if you are a private person like I am. I truly had NO IDEA that with every contest I did in the NPC, I was impacting those who were watching me. I have come to realize more recently how much I can empower others when I strut my stuff onstage despite often being the oldest competitor up there, even in the Masters Pro lineup.

I am a go-getter, stubborn and set on finishing whatever I start. That is how I overcame anorexia at the age of 19, became a fitness professional in my 20’s, became a physician in my 30’s, and carved out a unique niche for myself in the world of medicine and wellness. Perhaps I haven’t given myself enough credit for all that I have done. When I think about all the things I have accomplished, it makes perfect sense that I have the power to transform people’s lives and inspire them. Yet when I hear people say that I am their hero, it always surprises me, and I am always so honored to be regarded in that way. Inside I am saying, “Really? Little old me?”, despite the fact that more people than ever before are sharing this information with me. I don’t take the idea of being a role model or hero lightly at all. It’s a tremendous blessing to have any positive impact on another human being’s life.

One of the coolest aspects of finding out that I have inspired clients, patients, fans and friends, is that these people become heroes themselves when they go through lifestyle overhauls. Every time I hear the excitement in a client’s voice as she becomes stronger, fitter and more confident, or I look at before and after pictures of a client transformation, I am overcome with pride. These people become MY heroes.

Oil and Water: Why Crossfit Is Detrimental For Bodybuilders

drstaceynaito 4 Comments

I will boldly state right now that I cannot stand Crossfit, and will be delighted when its novelty wears off. There are substantial reasons for my argument against the principles of Crossfit, especially when it comes to speaking to NPC and IFBB competitors who believe that Crossfit will enhance their efforts to get into contest shape. Not only will Crossfit widen your waistline as a result of the constant heavy lifting, it will also cause cortisol spikes which make your body hold onto belly fat for dear life.

Here are the nine fundamental exercises which Crossfit is built upon:

Air Squat
Front Squat
Overhead Squat
Shoulder Press
Push Press
Push Jerk
Deadlift
Sumo Deadlift High Pull
Medicine Ball Clean

I can only imagine how many lumbar disc herniations have occurred in weekend athletes as a result of performing most of these movements, not to mention the rotator cuff strains and tears from the stress on the shoulders. I also find it pretty annoying that Crossfit renamed the free squat or bodyweight squat in an effort to be catchy and original. What’s more, I see no point in getting a client to perform 200 or 300 “air” squats in a row, not unless your objective is to drive your client to complete exhaustion and overtraining. Based on what I have witnessed with the design of Crossfit regimens, exhaustion and overtraining is the inevitable outcome.

Crossfit routines also incorporate other exercises such as pullups and pushups. What bothers me is that these movements are performed in a high rep range, to the tune of 100 or more. Then the client may be pushed to do tire flips or some of the asinine Olympic lifts that Crossfit holds so dear to its faddish foundation. I am NOT impressed with the super high intensity workouts that define Crossfit. They tax the central nervous system to an excessive degree. Crossfit fanatics may love the feeling of being pushed to the limit, but this sport is downright DANGEROUS. When the body is fatigued to the extent that it is in a Crossfit routine, the risk for muscle breakdown and frank rhabdomyolysis is considerable. No physical discipline is worth the risk of landing in the hospital.

I understand that Crossfit offers a great social environment and a feeling of camaraderie, but at what price? Every single person I know who is a fan of Crossfit has been injured while doing it. The suggested Crossfit regimen of 3 days on, 1 day off is too rigorous when you consider the fact that Olympic lifts are part of the core of Crossfit training. The body simply cannot repair itself in enough time. To fatigue a Crossfit client by having him/her do a WOD (workout of the day for those of you not familiar with Crossfit) and then stack on deadlifts for reps or 5 foot high box jumps is insane. Benefits drop dramatically when the body is completely depleted like that. The Crossfit mentality of deplete and endure is pure bullshit. Bodybuilders, in contrast, train hard and heavy, and yes, they often train to depletion or failure, but they certainly aren’t going to attempt 100 pullups after destroying a traditional back workout. They understand the law of diminishing returns all too well.

Proponents of Crossfit often state that the training is functional and enhances the day to day activities which people perform. When was the last time you had to do a clean and jerk while on the job? Unless you work as a firefighter, stock room clerk or some other physically demanding work role, I seriously doubt that you are performing movements which mimic what happens while in a Crossfit box. Besides, if you’re injured as a result of Crossfit (or should I say WHEN), you can’t possibly perform any challenging physical movement which strains your injured body part.

Rich Froning World Champion Crossfit Athlete

Rich Froning World Champion Crossfit Athlete


Sadik Hadzovic IFBB Men's Physique Pro

Sadik Hadzovic IFBB Men’s Physique Pro


For those of you who compete in the NPC or IFBB (or INBA, WBFF, etc.), don’t expect to be able to incorporate Crossfit into your contest prep training and sculpt your physique in the manner required for bodybuilding. I actually had a client who begged me repeatedly to let her do Crossfit two days a week despite my recommendation that she abandon it and focus on traditional weight lifting. I finally acquiesced, and allowed her to incorporate Crossfit as part of her training. As I had predicted, she sustained an injury, her waist widened from all the heavy complex movements which made her midsection boxy, and she became soft as a result of the cortisol spikes which the high intensity Crossfit training created. After 3 weeks of seeing all her efforts from pre-Crossfit training unravel, I asked her to reconsider her decision to engage in Crossfit. As soon as she stopped doing Crossfit, her waist began to nip in, and her body began to tighten up again. Amen for old school weightlifting!

If it sounds like I am saying you will have to decide between doing Crossfit and competing in any of the bodybuilding divisions, I am. You simply cannot create the nipped in waist and beautiful taper that defines every single bodybuilding division. If you do Crossfit, you will create a strong body (plus some injuries), but you will also widen your silhouette and carry a layer of fat as a result of all that cortisol you will release from constant high intensity training. Look at a typical Crossfit athlete. Shoulders are broad, quads and hams are thick, and the abdominal region is thick and boxy. That is what happens when compound Olympic lifts are performed on a regular basis. If that is your aesthetic ideal, by all means knock yourself out with Crossfit, but you will be destroyed on a bodybuilding stage.

On the subject of Olympic lifts, even powerlifters have the sense not to rep out on these movements. Yet Crossfitters, blinded by the so-called warrior mentality that leads them to do stupid things that invite injury, will rep out on movements which recruit a tremendous amount of muscle fibers and hence tax the central nervous system. I am willing to bet that the Crossfit nation contends with adrenal burnout, permanent muscle damage, and repetitive tendon and ligament ruptures on a relatively consistent basis, and that such negative aspects will eventually cause the demise of this fad sport.

I will always staunchly defend the focus and the principles behind bodybuilding. I know that NPC and IFBB competitors are true warriors and know how to push through grueling training. I also strongly believe that for the most part, most competitors are smart enough not to overtrain or invite injury by performing movements which are biomechanically unsound. The world of bodybuilding not only rewards strength, but it also recognizes the aesthetic ideal which all bodybuilders aspire to achieve, regardless of division. Bodybuilding is not about flipping a massive tire across a gym, it’s about sculpting and defining muscle.

(Please also check out sportsuppguide.com for a posting of this article there.)

Keep It Classy

drstaceynaito 2 Comments

I cannot understand why some young women resort to branding themselves by posting downright SLUTTY photos of themselves on social media channels. I have had disputes with people who have told me that posting those types of images is necessary if someone wants to build a huge following. What, pray tell, kind of following can one expect to build when the images which are posted regularly fall into the soft porn category? No one with a brain and staying power would ever seriously consider riding the wave of recognition primarily via bare-assed, here-I-am-in-my-underwear, bent over, come hither slut photos on social media channels on a consistent basis. Some girls will go even further and take selfies or professional shots which mimic the vantage point of a man doing certain unmentionable things to her. These women degrade themselves every single time they post these images, and they support the objectification of women which has kept the female gender from being taken completely seriously.

I am by no means saying that sexy photos aren’t acceptable. But it is definitely possible to be incredibly sexy without giving off that “I know you wanna do me” vibe. Young ladies who really want to have longevity in the fitness or modeling industry should post images which they won’t be embarrassed to show their children or grandchildren. I still don’t get why it has become so common for a hot woman (and even some men do this which irritates me too) to stand at her bathroom mirror in tiny panties and a bra (or sometimes just a forearm draped over naked breasts), strike a provocative pose, snap a selfie and post it for the world to see. I bet in five or ten years that most of these ladies will be struggling with the realization that they can’t take any of that back.

Please don’t think that I am a prude, because I am not. I also don’t have a problem with professional photos in lingerie. Heck, some lingerie is cut more generously than some bikinis, so I am not picking on the attire. It’s the combination of wardrobe selection (or lack thereof) with slutty, classless poses which has me taking issue. What can a red-blooded male do when he sees blatant tits-in-your-face pics with a facial expression that is usually only seen behind closed doors? It’s not the smartest thing to seduce hundreds or thousands of men that way, especially when you don’t know how many of those so-called admirers are mentally unstable. Keep in mind that with every social media post, you are building a foundation. Do you want to be known as the hot chick who always shows her goodies or as a strong and beautiful woman with substance?

Taurine

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Taurine

If you want to live to a ripe old age, you should make sure you have a steady supply of taurine to guarantee it. Taurine is an amino acid which is found in large concentrations in the brain, heart, retina and platelets. This amazing amino acid protects against heart failure, detoxes the liver, maintains electrolyte balance in the body, supports the immune system, and promotes insulin sensitivity. If you consume a diet which incorporates meat and fish, your taurine levels may be normal, but if you are vegetarian or vegan, chances are that you don’t have adequate levels of taurine in your body. Another factor is the fact that as we age, we become less efficient at producing taurine.

Those of you who lift weights may already be aware of the energy boosting effects of taurine supplementation, and may be already taking it in the form of a preworkout mix which typically has taurine as part of the blend. Taurine also expands muscle cells, increasing the volume and contributing to the ever so familiar “pump” that comes from an intense lifts. But the additional health benefits of taurine supplementation make it almost impossible to pass up.

Taurine supplements are inexpensive and you don’t have to take high doses. A good dosage for most people is 1.5 grams, but you can double the dosage if you wish. You may notice a metabolic boost and significant weight loss as a result of taking taurine supplements. Taurine also causes a drop in serum triglyceride levels, making it an acceptable alternative to prescription lipid-lowering agents. Any excess is excreted by the kidneys.