Tag goals

Discussion of Bump To Rump Video Series Exercise #9 – Side Single Leg Press

drstaceynaito Leave a comment

Sit on leg press machine so that you are supporting your upper body on one side instead of on your back, with your bottom leg nestled on the floor to add stability. Place your other foot on the foot plate so that your toes are near the side edge of the plate. Push plate up, emphasizing pushing through your HEEL and squeezing your glute as the plate moves up. Return to start. Perform all repetitions on one leg, then switch to other side. This is more challenging than a single leg press that is performed when you are on your back, so use a lighter weight and concentrate on your form. As long as you are driving through your heel and getting that glute squeeze in, you will feel the burn even with a light weight.

Try stacking side single leg presses in a superset with weighted bench step ups or swing lunges to really blast the glutes and hams.

L-Carnitine For Energy And Fat Loss

drstaceynaito 3 Comments

L-CarnitineI am personally a big fan of l-carnitine supplementation and make sure to add it to my intra-workout drink each day that I train. This amino acid compound, consisting of lysine and methionine, can be found in a couple of different forms. This article discusses L-carnitine tartrate, which is the form known to benefit athletic performance and recovery.

There are a couple of important points to consider when supplementing with carnitine. First of all, insulin must be present in the body for carnitine to enter muscle. One way of taking carnitine is to ingest carnitine with carbs so that there is an insulin release, but another effective option is to ingest carnitine with omega-3 fatty acids. Omega-3 fatty acids optimize cell membrane health, thus making cells more sensitive to insulin. Carnitine serves as a delivery system for fatty acids, so if carnitine levels are high, more fatty acids will be shuttled into cells to be utilized for energy. Conversely, when carnitine levels are low, fewer fatty acids are moved into the cells and are instead stored as fat. Supplementation with carnitine before intense exercise will switch the focus on burning fat rather than utilizing glycogen stores, resulting in longer sessions before glycogen stores are depleted. In addition, the presence of carnitine inhibits production of lactic acid, so recovery from intense exercise is more rapid.

Carnitine is not only an excellent performance supplement, it also serves as an excellent means of addressing metabolic syndrome. Metabolic syndrome, characterized by diabetes, atherosclerosis and high cholesterol, can be countered by carnitine’s ability to induce fat loss, prevent atherosclerosis and minimize the development of diabetes. After several months of carnitine supplementation, carnitine levels reach a level at which energy production and performance are enhanced. For this reason, it is best to consider carnitine an essential supplement in your daily regimen rather than as something taken only periodically.

Take 500 to 2,000 milligrams of l-carnitine tartrate daily with omega-3 fatty acids and a small amount of carbohydrates.

What Will YOU Do With A Pro Card?

drstaceynaito Leave a comment

Ah yes, the Pro Card. The International Federation of Bodybuilders (IFBB) awards Pro Status to hardworking bodybuilding athletes everywhere. Plenty of individuals who are enchanted by the idea of chasing after Pro Status in the bodybuilding world are under the erroneous impression that their lives will change dramatically upon winning a Pro card. While it is certainly a privilege and an honor to achieve Pro status, don’t think for a second that fame and fortune will suddenly descend upon the new Pro. The majority of new IFBB Pros still have to hustle to get sponsorships lined up, and they still have to figure out how finance upcoming competitions. With the slump in print magazine readership it has become more difficult than ever to secure a cover or a feature article, even as a Pro.

It is far more important to showcase your particular talents and strengths and build your career and your brand well BEFORE even attaining Pro status. Every single thing I have done since I started competing in 2009 was done as an amateur and was fueled by my desire to increase branding and exposure. So for those of you who hunger for that Pro card, don’t forget about what you are doing right now. The path you are walking in that race for the Pro card is your foundation for a great future in fitness and bodybuilding. Don’t risk messing up that foundation by forgetting about all the details which will get you to the Pro ranks.

One final note: I am aware of a large number of people who have jumped ship and joined other federations in their quest for Pro status. While some have made the switch in a diplomatic way, others have been so dazzled by the Pro status prize that they opted for an easier route. If switching federations is a better fit for you, then fine. But if you just want a Pro title so badly that this is the ONLY reason for switching, you might shift your focus on building your brand instead and hang up your competition hat. Remember, competing should be FUN. When you stop enjoying it, you need to retire from the stage.

That Ever Elusive Pro Card

drstaceynaito Leave a comment

(Original post can be found at
http://www.rxmuscle.com/blogs/the-life-inspiration-and-dedication/8988-that-ever-elusive-pro-card.html)

There have been many occasions in which I have heard a freshly nationally ranked NPC competitor declare that he or she will hit the national stage and easily snap up an IFBB Pro Card. While I applaud the competitor’s enthusiasm and drive, I cannot help but snicker to myself when I hear such a statement. Honestly, if it were THAT easy to earn a Pro Card, there would be Pros populating the country in droves. Alas, there is only a finite number of Pro Cards to be given out each year, and the competition for them is fierce to say the least.

I will often see competitors who have made such a declaration months later who are shocked that they have not yet achieved Pro status. They mention being stunned, frustrated and dejected, and often will state that they are considering leaving the sport altogether. Let me tell you something: I stepped on the national stage FOURTEEN TIMES before I earned my Pro Card. There certainly were times that I was discouraged, and there were moments during which I had pondered the possibility of walking away from the sport. Yet I kept getting back on the stage, improving my game each time and proving to myself that I was strong enough to overcome the roadblocks that kept Pro status at bay. Thankfully, all of my dedication and stubbornness finally paid off, but it was a long and arduous journey.

I think it is very important to bear in mind how competitive national NPC bodybuilding contests are. There are over 100 national qualifying NPC local contests across the nation each year, with some events in large metropolitan areas bringing in more than 100 competitors in each of the most popular divisions (men’s physique, figure and bikini). Since only the top five competitors in these divisions are given national qualification, such contests can be brutally competitive. These nationally qualified competitors then hit the national stage, usually competing against an average of thirty other competitors (there were a record 72 competitors in one men’s physique class in 2011) who are considered the best in the nation. So what makes you think you can easily snap up a Pro Card? You may prove me wrong, but it is foolish to boast that you will easily get one from your first foray into a national NPC contest.

By no means am I trying to discourage anyone from competing. What I hope to do is to encourage competitors to be realistic yet unrelenting in their pursuit of personal excellence as they reach for Pro status. It is always a good idea to talk to the judges after a contest to obtain valuable feedback. It is also important to look at your contest photos, especially the comparison photos. If there are changes which need to be made, make them before you hit the stage again. Most importantly, do NOT get discouraged. Good things come to those who persevere!

Pack Your Meals!

drstaceynaito Leave a comment

containers-stacked-for-storageAnyone who knows me well is aware of the fact that I am consistent about packing clean meals and toting them around with me throughout the day. It can be cumbersome to pack food, especially when I know I will be out of the house for most of the day, but by doing so I have peace of mind knowing that I will be able to stay on track with my meal plan no matter what. Competitors and fitness professionals practice this habit and can attest to the power of clean eating in maintaining a sculpted, muscular physique.

However, I realize that many of you who do not compete or have an involvement in fitness may be wondering if there is any point to packing meals if you are an average person. There are a multitude of benefits to be gained from packing meals for the day:

• Portion Control – If you measure and weigh your portions before placing them into containers, you will have full control over your intake.

• Cooking Method – Steaming, baking, boiling, grilling and poaching are easy cooking methods which also enable you to prepare food without adding unnecessary fat.

• Save Money – By purchasing food at the grocery store and preparing it yourself, you will save a significant amount of money.

• Maintain A Low Sodium Diet – Restaurants often add significant amounts of sodium to enhance the flavor of their dishes. If you are trying to keep your sodium intake low, you are better off preparing your own food.

• Accommodate Medical Dietary Restrictions And Food Allergies – Restaurant meals may add ingredients which are forbidden from your meal plan due to medical conditions or food allergies. Instead of taking a risk, you are better off preparing your meals and packing them with you.

I always recommend tempered glass storage containers over plastic, since heating up ingredients in most plastic containers carries a risk of deranging the plastic and releasing harmful chemicals into the food. An exception is BPA-free containers with locking lids.
6-Pack-Bag_Details-small
The BEST meal packing system out there is made by Six Pack Bags:
https://www.sixpackbags.com/bags.html

By adopting the habit of packing your meals, you will be on the road to better health!

Daruma Finally Has Two Eyes

drstaceynaito Leave a comment

A few weeks ago I wrote a blog post about a Japanese good luck charm known as a Daruma (please refer to

https://drstaceynaito.wordpress.com/2013/06/10/japanese-good-luck-darumas/

for original post). I described the power of putting a wish or intention into one of these figurines as a way of focusing on that wish and also as a way of asking Bodhidharma for guidance in making that wish come true. I also revealed that I had a Daruma for IFBB Pro Status which had been sitting on my desk since 2010 with only his right pupil painted in. As the hot weather approached I stopped sitting at my desk since it is in the one room in the house which has no central air conditioning. In an effort to keep my mind focused on my goal, I took a photo of the Daruma and used it as the wallpaper image on my phone.

I would see the image of the Daruma on my phone every single day and be reminded of why I wanted to achieve this goal. It made me push through very challenging times including job loss, the dissolution of a relationship, financial woes, and physical injuries. I was determined to give Daruma his left pupil. When I arrived in New Jersey for the NPC Team Universe contest, I found myself actually staring at the image of the one eyed Daruma. This was meditative, calming, but possessed of complete focus on my goal of winning an IFBB Pro Card.

About three hours after I earned my Pro Card the thought occurred to me that I would be able to paint in the left pupil I had waited years to do, and this became a high priority item as soon as I returned home. After setting my bags down, I sat down with my Daruma and calmly filled in the left pupil and thanked the universe and Bodhidharma for making a highly coveted dream come true.

My IFBB Pro Card Daruma...with two eyes now!

My IFBB Pro Card Daruma…with two eyes now!

Discussion Of Booty Blast Video Superset #4

drstaceynaito Leave a comment

In this superset we will target the gluteal region from multiple angles and positions in order to create a rounder, fuller look. When you perform one legged side lying presses, don’t worry about doing a very heavy weight. Instead, focus on using proper form, driving your heel into the plate and squeezing the glute as you press the plate up. You should feel an intense stretch in the back of the leg and in the glute during this move.

When you perform plie dumbbell squats, stand with feet very wide apart and toes pointed slightly outward. As you crouch into the squat, avoid leaning forward and instead sit into the movement, almost like you are trying to sit in a chair. When you come up from the squat, only come up part of the way and then immediately go into the next repetition.

The last exercise in this superset is barbell good mornings. Start by standing with the barbell on your shoulders and feet close together. Bend at the waist but keep your back straight as you move, stopping when your upper body is parallel with the floor. Maintain back alignment as you return to standing position.

Discussion Of Booty Blast Video Superset #3

drstaceynaito Leave a comment

This superset has two very challenging moves which will improve balance and coordination and which will blast your glutes. The first exercise is one-legged dumbbell deadlifts which can be performed with either one or two dumbbells (I prefer using two dumbbells). Holding dumbbells, you will bend at the waist while lifting one leg straight back and keeping your other leg straight but with a soft knee. The next move is one-legged cable kickbacks in which you will kick one leg straight behind you while squeezing the glute and keeping the rest of the body stationary.