Tag motivation

A Nibble Here, A Nibble There

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Woman and CookieIt is human nature to allow ourselves little nibbles of so-called “forbidden” foods from time to time. The danger arises when such nibbles become so frequent that a pattern of rationalization over the dietary transgression begins to set in. Bear in mind that even a small indulgence on a regular basis will most likely end up on your waistline. The more control you have over your daily food intake, the greater the chance that you will reach or maintain your fitness and weight loss goals.

Those of you who do not compete can follow a clean diet 90% with the occasional treat and suffer minimal consequences. However, for those of you who are planning on hitting the stage, you need to take your meal plans seriously and follow them as much as possible. Every time you take a small nibble, you risk derailing your contest prep efforts, sometimes enough to push you considerably behind. If you know you are 3 weeks out from a contest, why mess with anything other than your scheduled cheat meal? The best thing to do is tough it out and stick with the program.

condimentsMany competitors ask me about condiments and sauces, and whether it is all right to use them on their meals. What I do not like about many condiments is that they contain high fructose corn syrup. Generally, I have competitors (I also advise the same for regular folks) avoid anything containing sugar at all costs. Another issue with condiments and sauces is that they add more calories to your meal. Add such things to a couple of meals a day, and this all adds up.

I have also had competitors ask me which alcoholic beverages they can indulge in on the weekends. Of course my response is along the lines of “none”, but if one insists on having ONE drink over the weekend, vodka based drinks are the cleanest option. You may be wondering if I indulge in libations from time to time, and the answer is yes. I have a particular fondness for wine and sake. What I do is confine my consumption to one weekend evening per week with my cheat meal. Everything in moderation is truly the key.

Discussion of Bump to Rump Video Series: Exercise #1 – Smith Machine Lunges

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Stand at the Smith Machine and step forward with one foot so that you can come down into full lunge position without your knee moving over your toes anteriorly. Step with your back foot into a very deep lunge. With this movement, you will be performing pulse lunges on one leg, performing all repetitions before switching legs. Make sure to keep your hips level and your back neutral during this exercise, and squeeze your glutes as you perform the movement. In addition, try to come up only part way from lunge position, then go into your next repetition. Once all reps are completed on one leg, switch legs and repeat. Ideally, you would keep switching legs without any rest in order to maximize muscle recruitment.

Discussion of Bump to Rump Video Series: Exercise #2 – Single Leg Smith Squats

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Plant one foot on the floor with the Smith Bar on your shoulders. Come down into squat position on that leg, with your other leg tucked under you, until your thigh is parallel to the floor. Avoid twisting your hips during the movement, and avoid arching or curving your back. When you come up from the squat, only come up part of the way, and drive the pushing energy into the floor through your heel while you squeeze your glute. If you have knee issues, go with a very light weight.

Discussion of Bump to Rump Video Series Exercise #3 – Supine Smith Machine Leg Presses

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Lie on a bench so that your hips line up with the Smith Machine bar. Place your feet on the bar at shoulder width or even a bit wider. Release the bar and allow it to slowly come down by flexing your knees and hips. Press the bar up, squeezing your glutes and pointing your heels up so that the driving force is through the posterior portion of your legs.

This move can be incorporated into your leg day once a week as an intense finishing exercise. I would not perform this exercise early in your regimen as it will result in excessive fatigue of the hams and glutes before you get a chance to progress to other exercises. Go as heavy as you can without compromising form or your ability to release the Smith bar. I also think it is best to face towards the mirror instead of out on the gym floor, as this can be a pretty revealing position for passerby to witness!

Discussion of Bump to Rump Video Series Exercise #4 – Straddle Bench Jumps

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The best stability can be obtained from placing a bench under the Smith Machine bar and using the bar to hold onto as you jump onto the bench. Starting position is standing with your feet on the floor on either side, straddling the bench. You will jump onto the bench with both feet, then return to start. Move rapidly and without pausing. It is a simple move but you will definitely feel these and will be out of breath at the end of your set!

Discussion of Bump to Rump Video Series Exercise #5 – Bench Step Overs

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Crouch slightly next to the right side of a bench. Step onto the bench with your left foot with enough room so that you can also step on with your right foot. As soon as you place your left foot onto the bench, you will hop, then place your right foot on the bench while the left foot comes down to the floor on the left side of the bench. Repeat movement so that you end up on the right side of the bench again.

This is a rapid movement in which you be moving constantly. If you want an extra pump, you can pulse the movement when you briefly plant your foot on the floor, just like I do in the video. If you choose to do this in double time, you will get a much more intense workout and will no doubt be out of breath!

Discussion of Bump to Rump Video Series Exercise #6 – BOSU Squats

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Place a Bosu ball dome side up on the floor. Holding onto a weight plate at your belly, step onto the Bosu ball so that your feet are slightly narrower than shoulder width apart and you remain balanced on the ball. Squat low as if you are sitting into the squat (do NOT lean forward), and make sure to maintain as much contact with your heels and the Bosu ball as possible. If you do not have a weight plate, you can use a dumbbell, medicine ball or kettlebell, but keep it as close to your belly as possible to shift your center of gravity more posteriorly. When you come up from the squat position, only come up halfway, then go immediately into the next low squat.

Discussion of Bump to Rump Video Series Exercise #7 – Swing Lunges

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This exercise will challenge your balance, so I highly recommend performing this exercise without weights and your hands at your hips until you get accustomed to the movement. From a standing position, step into a front lunge, then immediately step into a back lunge with that same leg. Switch legs and repeat. As an option, you may wish to do all repetitions on one leg before switching, but I find that most people have better balance if they switch legs with each rep. The key to maintaining balance is to SQUEEZE your glutes when you perform these lunges and keep your hips level without twisting or bending.

For an extra blast on the glutes, you can do swing lunges with a pump. To do this, you will step into a front lunge, then pulse in a small movement at the peak of the lunge. Move immediately into the back lunge and pulse in a small movement at the peak. Don’t be surprised if your glutes burn at the end of a few sets of these!

Discussion of Bump to Rump Video Series Exercise #8 – Single Leg Dumbbell Deadlifts

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Stand holding dumbbells at your sides and palms facing in. Another variation is to use one heavier dumbbell which would be held on the side of your supporting leg, with your other hand on your hip as you perform the movement. Bend forward at the hips as you raise one leg behind you, squeezing your glute as you do so. As you do this, bring the dumbbell(s) down so that they almost touch the floor, and pronate or twist your wrists so that your palms face your body as the weights come towards the floor. Return to start. Make sure to keep your knees soft throughout this movement, and if you have issues with your knees, maintain a slight bend in them. You will perform all repetitions on one leg before switching to the other side.

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

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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.