I bet you’ve never heard anyone compare being a figure
competitor to walking a trapeze, but much like walking a trapeze, training for
figure is a delicate balancing act. Competitors must ensure that they are
considering the look that is required for the sport. This too can present its
own challenges as depending upon the organization there are different norms. Not
to mention, the industry changes at times and “the look” that judges require
can be totally reconstructed. Figure competitors are lean and toned females
with moderate muscular definition. However, moderation is key! The previous
goal of becoming as shredded and lean as possible is not the current direction
that figure is headed. A competitor must balance their training and dieting to
ensure that they maintain a relative soft yet toned appearance. Many believe
that the change in the category has been influenced by the newly emerging
“Physique” category which is the place for a lean competitor with an athletic/
muscular look.
The best options when preparing and training for a figure
competition are:
#2. External Observation - Have a training coach or an
individual that is very familiar with the sport keep an eye on your progress to
ensure that you are on track and heading in the direction to success.
#3. Train according to your body type and development. - We
are all aware of the various body types including endomorphs, mesomorphs, and
ectomorphs. Be sure that your method of training is conducive to your
particular body type. Along with this you want to consider your strengths and
weaknesses to avoid over or under training a particular muscular group.
#4. Vary Training - You want to ensure that you are not
allowing your body to become accustomed to your usual choice of cardio and
weight training. Adding variation ensures that your body is working and
responding to all of the effort that you are putting forward. Jogging,
swimming, bicycling, and using gym equipment such as treadmills, elliptical,
and stair masters are all examples of the various options for a great
cardiovascular workout. Varying your choice for weight training options is
important as well. Therefore, if you do preacher curls and dumbbells curls for
biceps during one arm routine. The next routine you can incorporate twenty-ones
and rope curls. This way you are still working the bicep but varying the
exercise.
#5. Enjoy - While the key to competition is working hard to
gain victory, you want to find ways to enjoy the journey. Figure out what works
best for you. Whether that means obtaining a work out partner, incorporating
nontraditional and fun fitness and cardio routines, or just switching up your
gym playlist every now and then. Enjoying the sport will help to avoid that
burn out and pressures of a competition prep.
Figure Training 101
In the figure category the goal is to obtain a lean yet
toned physique. In order to do so one must stick to a strict training regiment
and diet as well as. Along with weight training for muscle definition a large
part of figure training for many competitors is Cardio.
Cardio
Cardiovascular exercises include any exercise that is
aerobic and increases your heart rate. Cardio exercise increases circulation
and blood flow throughout the body. There are numerous benefits of
cardiovascular exercise that include weight loss, stronger heart and lungs,
increased bone density, reduced stress, more confidence about how you feel and
how you look, better sleep, and a reduced risk of heart disease.
Some may engage in less cardio than others but this is
solely dependent upon your body type and physique goals. My contest prep cardio
begins with one cardio session six days a week. As the weeks progress, cardio
sessions turn into two-a –days, thirty five minutes each. At the latter portion
of my competition prep, cardio is increased from 35 minutes each time to one
hour. Varying cardio equipment is key, however no matter what machine is used
you must ensure that the intensity is there. Cardio programs such as High
Intensity Interval Training (HIIT) help to ensure proper intensity during
workouts. This is a method of cardio training that I incorporate at least three
times a week. Another way to ensure the intensity level of cardio is high is by
increasing your resistance. In doing so you are forced to exert more effort in
the exercise of choice.
Weight Training
Along with Cardio there is weight training. While cardio is
key to burning calories, weight training burns more calories as a whole. It
requires more energy/calories for our bodies to maintain muscle cells than it
does to maintain fat cells. Therefore by incorporating weight training, you are
lifting weights to add more muscle mass. This will boost your metabolism and
cause the body to burn fat more efficiently.
Personally I incorporate weights into my training regimen
six days a week. I initially began with grouping two muscle groups for training
each day. Therefore if Monday was Abs and Biceps, then Tuesday would be
Shoulders and back. As time progressed, I learned what areas of my body
required greater attention. For these areas I decided to work them twice a
week.
My current training schedule looks a similar to this:
Monday – Quads and Hamstrings
Tuesday- Back
Wednesday- Arms and Abs
Thursday- Glutes and Quads
Friday- Shoulders
Saturday- Arms and abs
Amy’s Diary
Although I have discussed balance previously, it is really a
major part of any competitive training. Judges are seeking proper proportions
and flowing symmetry. I have found that with a body type that gains muscular
mass very easily that it is important to not over do it in any one area.
Training very heavy has helped my muscular growth in areas such as back and
shoulders, but currently it is high repetitions and varied exercises that I am
utilizing to get better definition from my legs.
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