Posts Tagged ‘Bodybuilding Tips’
On Wednesday night, about 30 Fairfield male students sat on the bleachers of Alumni Hall for a training and nutrition seminar where they received advice and heard stories from professional bodybuilder Evan Centopani ’04.
Junior Robert Sicari had organized the event as a casual conversation between Centopani and the students. Centopani’s chiropractor and mentor Dr. Michael Tierney, also a Fairfield alum, participated and added expert advice.
“Evan taught us that lifting is more than just weights, it’s a lifestyle. The human body can be the perfect machine if managed and taken care of properly,” said Sicari.
In 2006, 24-year-old Centopani prepared for the NPC (National Physique Committee) Nationals, the largest amateur bodybuilding competition in the world. In his first attempt at the competition, he took runner-up. The following year, he won and attained his professional status. Since then, he has been competing as a professional bodybuilder.
Centopani’s passion for weightlifting began at a young age. As an overweight 14-year-old, he searched for a way to get in shape. By running and monitoring his diet he quickly lost 70 pounds. Rather than being strong and muscular as he had hoped, he was very thin.
“I still wasn’t pleased with how I looked,” Centopani said. “I figured once I lose all this weight, I’m going to be ripped and I’m going to look great, and I was literally just a skinnier version of my former self, so I started weight training.”
Over the next few years, Centopani began putting on weight and getting stronger. “I realized I had a pretty good aptitude for it so I started getting really serious about it,” he explained.
In 2004, Centopani graduated from Fairfield University, and he competed in his first bodybuilding competition in 2005.
Looking back on his journey, Centopani revealed the key to success: nutrition. He explained, “Most people do a pretty adequate job in the gym. I feel where most people fall short is their eating. The lifestyle has to be lived all those other hours outside of the gym and that’s a lot harder for people.”
Centopani explained that the best food is basic food. He said, “Natural food is so advanced. You just don’t think it’s advanced because it’s just food, but it’s so complicated. It’s so much more perfect than anyone could ever make.”
One of the questions touched up regression and stagnation. Centopani explained that if people do not have proper nutrition, they will regress. He also said that in order to avoid maintaining the same weight and strength, varying the workouts is essential.
“If you’re hitting any type of plateau, whether it’s in size, strength, fat loss, you’ve got to change something. If you continue on doing what you’re doing, nothing is going to change. Consider the fact that your body really only responds to change.”
Centopani described his workout routine and admitted that the best system is high intensity, short workouts a few times a week. “Not only does it enable me to train a lot harder, it enables me to recover more, and also, I’m burning less calories.”
The most important advice that Centopani stressed to his audience was to constantly push themselves and to become comfortable with discomfort. “I have to force my body to lift certain weights, but if I can, I will grow from it,” said Centopani. “It’s just like any other sport. None of it happens without a lot of intensity and discomfort. That’s how growth happens. You grow through challenging yourself.”
fat burning diet plan
Burn The Fat Feed the Muscle course designed by Tom Venuto introduces to people an exclusive fat burning diet plan, and a lot of healthy food recipes for building lean muscle mass. Is it reliable?
Seattle, Wa (PRWEB) November 18, 2013
Burn The Fat Feed the Muscle is a new bodybuilding course that teaches people how to burn the fat, and how to get the body of their dreams quickly and easily within few months. The course also reveals to people a lot of fat burning tips, exercises, and healthy diet plans for building muscle while losing weight. In addition, this course is designed by Tom Venuto, a fitness expert, master bodybuilder, and certified strength and conditioning specialist. Since Tom Venuto released the “Burn The Fat Feed the Muscle” course, a lot of clients have used it for learning how to turn their body into a fat burning machine easily. Accordingly, the website Vkoolelite performed a detailed overview about the effectiveness of the Burn The Fat Feed the Muscle course.
A detailed overview of Burn The Fat Feed the Muscle on the site Vkoolelite indicates that this course takes people step-by-step through the process of discovering the right foods that can burn fat for their specific body type. The course also introduces to people a list of foods proven to skyrocket their metabolism, and a list of fat-storing foods that they have to avoid in their fat loss process. In addition, when ordering this course, people will receive a wide range of instruction manuals and special gifts from T. Venuto. Firstly, people will get the “Foods That Turn To Fat” book, and the “Foods That Burn Fat” book. Secondly, people will receive the “How To Measure Your Body Fat in the Privacy of Your Own Home” book. Thirdly, T. Venuto will give people the “A food B food lecture – Food Choice Grading” book, and the “Burn the Fat Inner Circle” manual. Finally, people will get the “Burn The Fat Feed The Muscle – Fat Burning Secrets Of The World’s Best Bodybuilders And Fitness Models” book, and other books.
Tony Phan from the site Vkoolelite says that: “Burn The Fat Feed the Muscle is the unique fat loss course that helps people fit into the clothes they really want to be wearing, look hot in photos, and feel sexy and confident at the pool or beach. The course also provides people with ways to stop dieting, ways to identify their body type, and ways to eat foods that burn fat. In addition, Tom Venuto will offer people a policy of 60-day money back if the ‘Burn The Fat Feed the Muscle’ course does not work for them.”
If people wish to view pros and cons from a full overview about this course, they could visit the website: http://vkoolelite.empowernetwork.com/blog/would-you-like-to-make-an-effective-fat-burning-diet-plan-with-burn-the-fat-feed-the-muscle.
To know more information about this course, get a direct access to the official site.
About the website: Vkoolelite is the site built by Tony Nguyen. The site supplies people with tips, ways, programs, methods and e-books about many topics including business, health, entertainment, and lifestyle. People could send their feedback to Tony Nguyen on any digital products via email.
To stand on a stage before thousands, wearing little more than a bikini and spray-on tan, former Sgt. Crystal Green taps into the moxie that motivated her to enlist in the Marine Corps.
Her hardheadedness carried her from the yellow footprints to NCO. And now it gets her through the daily workouts, strict diet and hours of discipline needed to be a top fitness model.
Her years of toiling at amateur bodybuilding and fitness competitions have paid off: She now carries a coveted professional credential, has several product endorsements and has been in a few magazines.
“The military taught me [that] no matter what is going on, you keep going. You find your inner strength, your discipline, to buckle down and go,” Green said.
An International Federation of Bodybuilding and Fitness pro, Green is a member of a growing cadre of military men, women and veterans — sculpted, chiseled and cut to perfection — who can be seen at competitions, in magazines and plastered all over the Internet in photos so hot that at least one former Marine, underwear model Alex Minsky, had one barred from Facebook in apparent violation of its decency policy.
“Facebook pulled [Alex’s photo] off my page and banned me for 72 hours. Within one day, 4,000 people posted it in solidarity,” photographer Michael Stokes told Military Times via Twitter.
More than modeling, more than fitness
Fitness or physique modeling differs from traditional bodybuilding in that it focuses on natural size, proportion and body aesthetics. Forget the refrigerator-sized physiques and muscles about to bust out of skin and think Michelangelo’s David, Men’s Health or Self magazine.
Air Force Capt. Allen Elliott joined the ranks of cover boys in January with a feature in Max Sports and Fitness. The 27-year-old’s pathway to fitness modeling success began in high school sports followed by college wrestling. He began competing in fitness contests in 2010.
“Wrestling is so tough and competitive, and I was looking for something that I could do to continue pushing my body. I tried running 5Ks, but I was never going to be great at it, given my physique,” Elliott said.
He placed third in his first contest, an amateur bodybuilding competition, and then switched to fitness modeling, drawn to its focus on toned condition and healthy lifestyle.
“I started doing those types of contests, and it led me to get my personal training certification. It has opened a lot of doors,” Elliott said.
Former Navy boatswain’s mate Steve Rowe also was a high school athlete, lifting weights to get in shape for baseball. When he was sent to Coronado, Calif., for duty, he began helping coworkers in the gym, jump-starting a small personal training business.
He now has nutrition videos and workout tips online and is a spokesman for Swole Sports Nutrition. At the start of his modeling career, he aspires to do more.
“I want to be the inspiration for other people,” Rowe said. “I really enjoy the nutrition aspect of it, and I like helping people.”
Training is tough
Getting ripped to enter a competition is not for the faint of heart. Green is in the weight gym at least four times a week, focusing on legs and alternating push and pull muscles the other days. Three or four days a week, she does cardio for 20 to 30 minutes, and prefers running outdoors in challenging terrain.
The workouts go into overtime if she’s preparing for a competition, spending at least two hours a day in the gym as the event approaches.
Elliott is an early riser, doing 30 to 40 minutes of cardio in the morning — Stairmaster is his favorite equipment when he’s not training for his Air Force PT test — and strength training after work.
But if he’s pressed for time or wants to sleep in one morning, he goes to the gym at lunch and gets in a quick circuit.
“It’s just enough to keep my fitness level up for when I can get back on routine,” Elliott said.
As for diet, these pros say it’s all about counting calories from healthy sources — mainly lean proteins, fruits, vegetables and whole grains. It takes a strict diet, with maybe a splurge once a week, to maintain perfection.
“It’s really all about calories in, calories out,” said Green, who at 5 feet, 5 inches, eats between 1,800 and 2,100 calories a day.
Marine 1st Lt. Sarah Phillips doesn’t just fit the image of a model Marine officer, she is a model — a prize-winning bikini model.
The logistics officer out of Marine Corps Air Station Miramar, Calif., took third place in her height group at the NPC Pacific USA Bodybuilding Championships in August in San Diego.
Her victory has earned her a place at a national competition in New York City this month. The veteran of three deployments — two to Iraq and one to Afghanistan — hopes to compete her way to the top, earning a pro card that will make her among the most elite fitness competitors in the nation.
Phillips said the competitions, and being in peak physical condition, complement her military career in which officers are expected to lead by example.
There are detractors, she acknowledged, noting that there seems to be a double standard between male bodybuilders who compete in Speedos and women who compete in bikinis.
“It is about showcasing fitness and physique. You can’t do that in a burlap sack,” she said. “Women in bikinis draw more attention — positive and negative — than men in Speedos.”
Some Marines try to say that she shouldn’t compete and that it erodes her credibility as a leader and an officer.
Her rebuttal: “It’s about fitness. I think living a healthy, active lifestyle and being a fit Marine is setting the right example for both males and females.”
Phillips regularly aces her fitness tests and feels in the best shape of her life. Most of the Marines she knows are supportive; they turn out at her competitions and only once in a while give her some good-natured teasing.
Don’t expect to get rich from competing as a physique model.
Green, who now does fitness modeling and competitions full time, said she makes enough to get by, but the job requires major capital: custom bikinis that can cost upward of $500, travel, coaching, makeup, shoes, hair extensions, nails and more.
“I think I spent $12,000 last year on shows and fees,” Green said. “For the work you put into it, you end up making pennies on the dollar.”
Elliott, whose participation is limited by his full-time Air Force job, makes $800 to $1,200 a month.
“I’d have to go Reserve if I wanted to do this full time. I haven’t decided what I want to do yet,” Elliott said.
Fitness models sometimes are criticized by athletes who say the competitions focus on aesthetics instead of athleticism or performance. According to these naysayers, fitness modeling competitors look fit, but in reality are not.
Elliott, who has maxed every Air Force PT test save one during his five-year career, says that based on his experience, this simply isn’t true.
“I’m able to be both functional and look the part,” Elliott said.
Those interested in learning more about physique and fitness modeling should check out local gyms and the Internet, bring along their fortitude and dedication and check any reservations at the door, Green said.
“Expect to do a lot for free and be humble for what you do get,” she said.
quickest way to build muscle
Spartan Body Program designed by Tom Ness and Mark Ness introduces to people the quickest way to build muscle mass, and a lot of creative ways to combine foods to maximize their daily nutrition intake. Is it reliable?
Seattle, WA (PRWEB) November 18, 2013
Spartan Body Program is a new muscle-training program that teaches people how to get a lean and strong body quickly and easily within a few weeks. The program is designed by Tom Ness and Mark Ness, fitness experts, bodybuilders, and certified strength and conditioning specialists who have over 13 years of experience in the fitness industry. In this program, people will discover how to burn extreme amount of body fat, and how to get a lean, ripped, and rock-hard Spartan physique within months. Since Tom Ness and Mark Ness released the “Spartan Body Program” book, a lot of clients have used it for learning how to gain muscle and drop body fat at the same time. Accordingly, the website Vinamy.com performed a detailed overview about the effectiveness of the Spartan Body Program.
A detailed overview of Spartan Body Program on the site Vinamy.com indicates that this program takes people step-by-step through the process of discovering how to achieve the body of their dreams effortlessly within a few weeks. The program also provides people with a wide range of workouts for burning fat, exercises for gaining muscle, and right diet plans for staying lean body while building muscle. In addition, when ordering this program, people will receive a wide range of instruction books, videos and special gifts from Tom Ness and Mark Ness. Firstly, people will get the “Spartan Body Program – How To Get A Lean, Ripped, Rock-Hard Spartan Physique” book, and the “Exercise Cheat Sheets” book. Secondly, people will receive 3 “Spartan Diet Meal Plans” books, and the “Food-Tracking System Tutorial” video. Finally, Tom Ness and Mark Ness will give people the “Spartan Body Program Nutrition” book, and other books and videos.
Alexander Krulik from the site Vinamy.com says that: “Spartan Body Program is the unique program that teaches people how to substitute any food in the diet plan they do not like. The program also reveals to people a lot of bodybuilding tips for bulking up without gaining fat. In addition, by following this program, people will discover a lot of delicious food recipes for lunches, dinners, snacks, and breakfasts. Furthermore, people also find out creative ways to combine foods to maximize their daily nutrition intake. Moreover, Tom Ness and Mark Ness will offer people a policy of 60-day money back if the Spartan Body Program does not work for them.”
If people wish to view pros and cons from a full overview about this program, they could visit the website: http://vinamy.com/quickest-way-to-build-muscle-with-spartan-body-program/
To know more information about this program, get a direct access to the official site.
About the website: Vinamy.com is the site built by Tony Nguyen. The site supplies people with tips, ways, programs, methods and e-books about many topics including business, health, entertainment, and lifestyle. People could send their feedback to Tony Nguyen on any digital products via email.
Saskia Boogman is a bikini athlete, but she really doesn’t care for the term.
“It sounds absolutely ridiculous,” says the 28-year-old native of Billings who has her MBA from the University of Montana. “It’s body building. I compete in the NPC, which is the National Physique Committee. It’s the largest body building federation in the world. They call it bikini, but bikini is the least muscular division. … It’s more of a fitness model type of look.”
Boogman graduated from Billings Senior and came to UM to run track.
“Unfortunately, I didn’t run all four years, that’s probably my biggest life regret for a multitude of reasons,” said Boogman, who lives in Missoula.
Boogman is in Fort Lauderdale, Fla., this week to compete in the NPC National Bodybuilding Championship. She took the time to chat with the Missoulian before she left.
Q. What is Team Xyience?
A. Xyience is a supplement and energy drink company. They were connected originally with MMA and UFC; you can actually buy their energy drinks all over town. I was using their products and they took notice of it and they asked if I’d like to be involved in promoting their stuff. I love it, so that worked out well for me. And they’re helping me go to nationals, which is really cool because it’s all the way in Florida. It’s a little bit of a sponsorship, which is difficult because there are a lot of girls who do what I do. In nationals — they divide it by height — so I’ll be in the division of 5-foot-7 and over and just in my division alone at nationals there will probably be 30-40 competitors, easily. Even here locally, we have one show every year in Montana in the spring that’s held at the university and I compete against 18 people in that. To get that sponsorship was very, very difficult. It’s been really cool because after college I gained 30 pounds and I wasn’t always super fit. I went through a time where I was kind of lazy. In rediscovering my fitness it made me feel so awesome, so I like to share it with people. The Xyience thing has given me an avenue to do that because I do some writing through them, videos. It allows me to give people some insight about how they can be more fit.
Q. Did you have to qualify for nationals?
A. You have to compete in a national qualifying event and not all the shows are national qualifiers. When you compete there, you have to get in the top three of your height class, then you can go to nationals. But doing that doesn’t necessarily mean you should go. I have qualified five times and this is the first time that I’ve felt like I could do very well and that I’m ready to go. It’s a big expense.
Q. What is an ironman competition?
A. Ironman is a fairly common name for different body building competitions. That was the most recent show I did in the Seattle area. At the ironman, I not only won my height class, but they take all the winners of each height and they put them against each other and they pick basically the winner of the winners, basically overall, and I won that. That was very surprising. Prior to that I’d gotten second in my height class four times in a row. I was getting really, really good at getting second place. My goal was to just win my height class and I’d be content with that. Then I went further and won the whole thing by a pretty surprising margin, almost unanimous. It was a big moment. I won a huge trophy.
Q. How are you preparing for nationals?
A. I spend my time in the gym, but I don’t spend a crazy amount of time there. I go five days a week and take my two rest days. It’s mostly just lifting, but I do cardio exercise as well. For me, the largest part is diet. My diet this close (to nationals) gets very specific. I weigh and measure all my food, which to some people may seem extreme. After a while you don’t even think about it. I eat six times a day, 2.5 hours apart. Coming from a competitive track background, I’m used to being pretty dedicated. This is a whole other level of dedication because you dedicate all parts of your life, not just when you’re working out. I’m dedicated to my diet, I’m dedicated to making sure I get enough sleep, take my vitamins … it’s a fairly intense process, but I’ve been competing now for two years, so at this point it’s second nature. It’s just the way I exist and I really like it.
Q. What would it mean to get your pro card?
A. That is the goal at nationals. When you go to nationals, if you place in the top two you get your IFBB pro card, which is the top echelon of competition. It’s a different federation. It’s only for professional athletes who qualify to be there. Then you can compete in pro events and then it becomes more about you can win prize money and get more sponsorships and whatever. This is an expensive labor of love, like many athletic pursuits are. To go pro status, those are the girls you see in magazines. Arnold Schwarzenegger was an IFBB pro in body building. It’s sort of like you’ve reached the top. I’m a very competitive person, so I have to give it a shot and see what I can do. I always wanted to be an All-American in track and field like my dad was. I missed that goal so this is my new athletic goal.
Q. Are you looking at turning this into a profession, maybe training people?
A. People often ask me that. Ironically, I don’t think that’s something that I would enjoy that much. I’m not sure I have the patience. That being said, I love talking fitness and giving people tips, and I love talking nutrition. I just don’t know that I would want to train people. Believe it or not I want to be in corporate America. I want to sit at a desk and work in a marketing department.
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