Vital Stats

Name: Jon-Erik Kawamoto, CSCS, CEP
Owner: Personal Trainer & Fitness Writer
Website: JKConditioning.com

Take a moment to imagine this frustrating and, unfortunately, extremely common scenario: You bust your ass in the gym nearly every day, and you never miss a beat in your weekly workouts. High-intensity interval training, 5-mile runs, 4-day splits, CrossFit—you name it, you’ve tried it. Eight weeks pass and, for all your time and effort, you barely have anything to show for it—no PR numbers to brag about, and no awesome changes in the mirror.

If this sounds like you, there’s no reason to fear. In my experience, a lack of any visible progress is due to a few controllable factors. People who aren’t adapting physically often:

• Work out too few or too many days
• Exercise with the wrong or inconsistent intensity
• Give little regard to the actual exercises they perform
• Do the wrong exercises for their goals

High-intensity interval training, 5-mile runs, 4-day splits, CrossFit—you name it, you’ve tried it. You bust your ass in the gym nearly every day, but do you have anything to show for it?

It just so happens that these factors together make up what is called the FITT principle. It’s a training template that’s designed to narrow your program’s focus based on your training goals, current level of fitness, and the type of equipment you have access to. FITT stands for Frequency, Intensity, Type, and Time. The principle will help you troubleshoot your workout program, so let’s get you back on the right path toward the physique, strength, or performance goals you’ve always wanted!

F = Frequency

The first component of the FITT principle refers to the number of days you can actually work out in a week. It’s not a complicated algorithm, but it’s generally based on your schedule and how well you can recover between workouts. Choose a realistic frequency that you can stick with from week to week—once or several times per week, for example.

At the same time, you’ll need to adjust expectations of your results based on how closely you can stick to your plan. You can’t expect to be shirtless material for a magazine cover with only one workout per week, but one day certainly beats zero days. On the flipside, training all the time with inadequate time for recovery can also impair your progress. Typically, most people will see worthwhile results when consistently training 3-5 times per week.

I = Intensity

Intensity can be measured via one or more of the following:

• The total weight (or load) used (e.g. 100 vs. 200 pounds on a bench press)
• Heart rate (e.g. 60 beats per minute versus 180 beats per minute)
• Work periods (e.g. 20-seconds of work versus 60-seconds work)
• Rest periods (e.g. 60-seconds rest versus 20-seconds rest)

Your personal intensity level should be determined by your current fitness level and the effect you want from your workouts. Training with different intensities can lead to different training effects depending on the mode of exercise. Let’s go over a few examples for a few different modes of exercise.

Prilepin’s Chart below helps determine how much weight to use and the general set and rep scheme, according to your goals.

If your goal is to build muscle (hypertrophy), the suggested weight is between 75 and 85 percent of your maximal effort with 1-5 sets of 8-12 reps. This is the typical bodybuilding-style rep scheme you might be familiar with.

For people who want to improve their aerobic performance, heart rate training is the most effective way to measure or improve your fitness, endurance, and stamina. Know your max heart rate (see sidebar) and current heart rate (as measured in beats per minute), and train in the target zone outlined in the table above for a particular training effect.

Last, instead of counting reps, you can perform an exercise for a certain amount of time, called timed-set training. If you’re going to perform one exercise after another within a circuit then this method of training works well. This type of training is popular among CrossFit. A longer work period is obviously going to be more difficult compared to a shorter work period. The inverse holds true for a shorter rest period. Shortened rest is going to be more difficult compared to longer rest.

T = Time

Time here applies to how long your muscles actually work and the total duration of your workout. When you lift weights, your muscles undergo stress and tension. Whether you move weights quickly or slowly, the speed affects how long tension is placed on a muscle or a set of muscles. The longer your muscles are placed under tension, the stronger the signal is for hypertrophy.

“Speed affects how long tension is placed on a muscle. The longer your muscles are placed under tension, the stronger the signal is for hypertrophy.”

If your goal is bodybuilding and muscular development, you should be holding muscles under a longer duration of tension, such as taking 2-3 seconds to perform the up and down phase of an exercise. According to the table below, the inverse holds true for developing explosive power and strength.

The other meaning of this “T” represents the length of your workout. Since you now know the adequate rest periods and workout intensity for your desired training effect, you can accomplish a rewarding workout within 45-75 minutes—granted that you know the type of exercises to perform, as well.

T = Type

Your actions or movements during training determine the training outcome. If you want to be a fast runner, you have to run. If you want to build muscle, you have to exercise in the muscle-building rep range, intensity, and rest periods. If you want to lose fat, you have to eat a calorie deficit and train with that intent. The list goes on!

To build strength and muscle, I recommend beginners perform mostly full-body, multi-joint exercises that take your joints through the body’s optimal range of motion. The rest of the program can be padded with accessory and isolation exercises such as biceps curls and triceps press-downs.

Leg Press

Many novice lifters will benefit from performing three full-body workouts per week, with each workout including these movement patterns:

• Pushing Exercise: bench press, push-up, overhead press
• Pulling Exercise: chin-up, row, lat pull-down
• Squat: back squat, leg press
• Hip Hinge: deadlift, hip thrust, kettlebell swing
• Core Stability: plank, carry

Here is a sample workout plan consisting of two workouts that can be alternated and performed three times a week.

Put It All Together

When it comes to building an exercise program for your personal goals, you can’t just show up at the gym and expect your body to change. Invest a significant amount of thought into a realistic training frequency, the intensity of your workouts, the total time under tension and workout duration, and the type of exercises and training you do. When you keep the FITT principle in mind, you’ll be able to find the sweet spot of a well-structured and balanced workout plan that will fit your own goals and needs!

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Vital Stats

Name: Daniel T. Federico
Email: danissback@hotma…
Location: Wallington, NJ
Age: 19
Height: 5’8″
Weight: 153 lbs

QHow did your fitness
journey begin?

Staying fit has always part of my life. I was a point guard in basketball and a running back in football growing up. As a high school freshman, I was diagnosed with hip degeneration and labral tears which required surgery. Being extremely active and refusing to listen to my body caused my hip to deteriorate. I was a stubborn athlete and wanted to keep playing.

I still live with hip degeneration and will need hip replacements in the future. My rehab to get back on the court was fast even though I missed most of my freshman year and my entire sophomore year. When I had a surprise comeback, my coaches were scared about the liability of my hip. I used to be a starter but was benched and played two minutes per game in the fourth quarter.

It was the hardest point of my life and I was heavily depressed. It didn’t feel normal to sit the bench, so I worked out to get back to my prior condition. I was overlooked and felt like I wasn’t accepted on my team. This is when my fitness journey began.

Gaining muscle and getting shredded became part of my everyday life. I started with push-ups and pull-ups at the park. I picked up weights shortly after and enjoyed training consistently. Even with my ongoing hip problems, lifting gives me motivation to never give up on my goals. I want to better myself as a person and built great confidence.

What workout regimen delivered the best results?

I work out at home and built a gym in my basement. I’ve always been a big runner and love to burn out my abdominals.

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What nutrition plan fueled your body?

What supplements gave you an edge?

“Training kept my mind going while I was away from basketball. Fitness shaped my life off the court and I believe it was meant to be.”

How did your passion for fitness emerge?

I needed to get stronger after hip surgery and took the opportunity to work out hard and rehab the injury. Training kept my mind going while I was away from basketball. Fitness shaped my life off the court and I believe it was meant to be.

What/who motivated you to be a fitness guru?

I always looked up to my oldest cousin who passed away unexpectedly at age 25. He was the strongest person I knew and always had great advice when I needed it most. When he passed, I wanted to live for him. My cousin will always be a big inspiration to me. He gave me a sense of strength and dedication that I will never let go of.

Where did you go for inspiration?

I thought about tough times, fought through hip surgery, and pushed on from there. My inspiration came from the hardships I encountered at a young age. My older brother, Andrew, played a huge role in my upbringing too. He stood by my side to make sure I made the right choices. I couldn’t have asked for a better brother. Life may not turn out the way you want it to, so it’s up to you to make the best of it.

What are your future fitness plans?

My future fitness plans are to live a happy, strong, and fulfilling life as a fitness athlete. I want to compete and earn a pro card. That’s when my dreams will become reality. From here, I want to touch as many lives as possible while being fit at a young age.

“Always improve from the inside and out, push yourself to the max, and never give up on your vision.”

What is the most important fitness tip?

Always improve from the inside and out, push yourself to the max, and never give up on your vision. Be yourself and be happy about who you are because life is precious. Block out the naysayers and focus on what makes you happy. Without the right mindset, you won’t get through a tough workout. Push yourself beyond imagination to see results.

Who is your favorite competitor?

My favorite competitor is Arnold Schwarzenegger. I look up to him and followed his inspirational fitness videos. He helped me visualize a goal to work toward.

How did Bodybuilding.com help you reach your goals?

I look at articles on Bodybuilding.com and apply them to my training and diet. I love reading stories about fitness athletes who became successful. It gives me motivation to keep my body in the best shape possible.

Daniel’s Top 5 Gym Tracks

1. “Find Yourself” by John O’ Callaghan (Feat. Sarah Howells)
2. “Believe” by Hollywood Undead
3. “Youth Of The Nation” by P.O.D
4. “Alive” by P.O.D
5. “Hero” by Nickelback

Photo Credit

Jahn Hall

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Sometimes, a great ergogenic supplement earns its fame in the gym, and researchers need years to catch up on how and why it’s special. In other cases, though, an ingredient has a clear-cut lab use long before it becomes a popular performance supplement, and then one day, trainers’ and nutritionists’ light bulbs start going off. This is the case with coleus forskohlii, more commonly known under the name of its primary active compound, forskolin.

“The tuberous roots of coleus contain its most potent active ingredient, forskolin, which is largely believed to be the most beneficial substance derived from the plant.”

Forskolin reliably serves a singular function in lab research. In the wake of some eye-popping studies, however, it has begun to earn acclaim as a testosterone booster and fat-burner. It’s effective enough in both of those roles that I’ve recommended it to celebrity clients who are preparing for roles that demand their physique to be totally on-point.

If you’ve seen this ingredient on the label of your favorite fat-burner, or if you saw Matthew McConaughey outshine men half his age in the movie “Magic Mike” and asked “What’s he taking?” then read on to learn about this promising supplement.

What is Forskolin?

Coleus is a member of the mint family native to subtropical regions of Africa and Asia, such as India, Thailand, and Uganda. It has a long history of use in traditional medicine, including Ayurveda, where it has been used to support lung, heart, and urinary health, among numerous other uses.¹ Its tuberous roots are also commonly made into slightly sour pickles which are served in various relishes in Indian and other continental Asian cuisines.

Like all herbs, coleus contains a multitude of active compounds. However, the tuberous roots of the plant contain its most potent active ingredient, forskolin, which is largely believed to be the most beneficial substance derived from the plant. It has been used extensively in experimental clinical research as a positive control to effectively increase the levels of the important cellular messenger compound cAMP (cyclic adenosine monophosphate).² Healthcare providers also sometimes give patients forskolin in IV, eye drop, or powder form to treat a range of conditions.

As a supplement taken by mouth it is far newer, and as such, has been subject to less research. I and many others hope that’s about to change!

What Does Forskolin Do?

In the supplement realm, forskolin is predominantly used within formulations to support fat burning and energy levels, but is also applicable for use in products targeting blood pressure, digestion, and testosterone levels.

One of the most rigorous and promising studies concerning supplemental forskolin was conducted by researchers at the University of Kansas a few years ago.³ They found that overweight and obese men lost more than 7.8 times more body fat, added 35 percent more bone mass, and increased their bioavailable free testosterone by almost 34 percent more when they added 250 mg of a 10 percent forskolin-containing coleus to their otherwise unchanged daily lives, twice per day. In other words, 50 mg of total forskolin per day—as compared to subjects who consumed a placebo—realized a significant improvement in both body composition and testosterone levels.

What makes forskolin so effective is its ability to directly and rapidly stimulate almost all known forms of the enzyme adenylyl cyclase, and therefore significantly affect the concentration of the messenger molecule cAMP. This powerful compound activates numerous other enzymes within a range of cells and tissues, and is indirectly involved in far too many cellular functions to list here.

What makes forskolin so unique, though, is that its actions on cAMP levels are reversible, and it accomplishes this action without the use of other cellular receptors such as beta adrenoreceptors, contrary to other well-known fat burners such as ephedrine. Its relative simplicity and dependability are why forskolin is such a commonly used control arm in clinical trials which are looking to assess the role of cAMP for any reason.

What are the performance and physique applications?

Forskolin’s primary draws for physique athletes are its potential as a test booster and fat-burner and the limited studies into the supplement back that up—particularly with men. In a similarly designed study to the Kansas study, researchers out of Baylor found that forskolin reduced weight gain and hunger in obese women, but otherwise didn’t reduce body fat.⁴

Some evidence, though, suggests that applying forskolin to the skin may provide some site-specific fat loss in overweight and obese women.⁵ However, more research is required to better understand if and under which circumstances coleus may help burn fat.

“Forskolin’s primary draws for physique athletes are its potential as a test booster and fat-burner are, and the limited studies into the supplement back that up—particularly with men.”

What types of forskolin are there?

Coleus is an herb, and therefore you can’t assume all coleus-based products are the same, or even that the same company’s coleus material remains identical from year-to-year. If you’ve ever had a garden, you know that plants grown in the same soil don’t even remain consistent from crop-to-crop, let alone from grower-to-grower. For example, researchers in India reported that forskolin concentration ranged significantly in coleus plants by region.⁶

However, thus far, there are no suppliers that I’m aware of selling a non-coleus-derived forskolin supplement. I’m not aware of any research that has observed the presence of forskolin within a non-coleus species. There are, however, multiple species, for example C. blumei and C. purnilus, so buyer beware. ForsLean by Sabinsa Corporation is the branded and patented form of coleus that’s been used most often in human trials assessing changes in body composition.

“When I was working with McConaughey to get him “water-moccasin-like shredded” for his role as a male stripper in the film “Magic Mike,” I had him take one of his daily doses prior to training. However, this approach has yet to be studied.”

How do I take it?

To reduce body fat and improve free testosterone in men, it appears that 250 mg, twice per day of a 10 percent forskolin supplement is the optimal dose. That’s the dose from the Kansas study, and it’s reflective of most forskolin supplements on the market. However, be aware that the percentage of forskolin in supplements can be anywhere between 10 and 20 percent, and dose accordingly.

As with most active ingredients, I would advise consuming forskolin approximately 15-20 minutes prior to meals. This is also a good time to consume it, since it has been indicated in some studies to help curb appetite.⁷ Since forskolin is so effective at increasing cAMP, consuming it prior to workouts could help support increased muscle contractions and improved exercise performance. When I was working with McConaughey to get him “water-moccasin-like shredded” for his role as a male stripper in the film “Magic Mike,” I had him take one of his daily doses prior to training. However, this approach has yet to be studied.

What should I stack it with?

Within commercial fat burners, you’ll see forskolin combined with a range of ingredients, in the thought that forskolin’s ability to amplify cellular receptor activity could help other types of fat-burning ingredients work more effectively. Yohimbine is common to include with coleus, and is even part of the topical fat-burner stack that was shown to be most effective for burning site-specific fat in overweight women.

In a previous Bodybuilding.com article, I suggested stacking forskolin with tribulus terrestris, D-aspartic acid, Phosphatidyl serine, vitamin D3, and—if you’re over 35—possibly DHEA to support elevated testosterone and hormone response. I had McConaughey take forskolin with breakfast and before training alongside 7-keto DHEA and D-aspartic acid, in addition to his pre-workout formula, multi, and green tea extract.

Should I cycle it?

There’s no data to date that suggests forskolin needs to be cycled to maintain or improve its efficacy.

Are there any side effects?

The most common side effect in response to consuming forskolin is diarrhea due to increased cAMP within the smooth muscles of the gastrointestinal tract, resulting in greater contractions and motility, meaning, the rate at which things move through your digestive system.

“The data on coleus supplements is still premature with regard to its effects on fat burning, but the research that exists definitely looks promising.”

Forskolin has consistently been shown to reduce blood pressure—although that’s not typically considered an adverse side effect in most people—and has been used to this end in Ayurveda. Therefore, anyone with diagnosed hypotension, or low blood pressure, should avoid consuming this supplement.

What’s the
bottom line?

The data on coleus supplements is still premature with regard to its effects on fat burning, but the research that exists definitely looks promising. However, much is known about its primary active ingredient, forskolin, and the benefits associated with this ingredient make it a strong candidate to include in almost anyone’s supplement arsenal.

REFERENCES

1. Alasbahi RH, Melzig MF. Plectranthus barbatus: a review of phytochemistry, ethnobotanical uses and pharmacology – Part 1. Planta Med. 2010 May;76(7):653-61.
2. Alasbahi RH, Melzig MF. Forskolin and derivatives as tools for studying the role of cAMP. Pharmazie. 2012 Jan;67(1):5-13.
3. Godard MP, et al. Body composition and hormonal adaptations associated with forskolin consumption in overweight and obese men. Obes Res. 2005 Aug;13(8):1335-43.
4. Henderson S, et al. Effects of coleus forskohlii supplementation on body composition and hematological profiles in mildly overweight women. J Int Soc Sports Nutr. 2005 Dec 9;2:54-62.
5. Tamboli ET, et al. Metabolic diversity in Coleus forskohlii Briq. of Indian subcontinent. Nat Prod Res. 2013;27(19):1737-42.
6. Greenway FL, et al. Topical fat reduction. Obes Res. 1995 Nov;3 Suppl 4:561S-568S.
7. Shivaprasad HN, et al. Effect of Coleus forskohlii extract on cafeteria diet induced obesity in rats. Pharmacognosy Res. 2014 Jan;6(1):42-5.

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There’s no doubting the excellence of the ’80s. From track suits and aviators to Frogger and Rubik’s cubes, the ’80s were filled to the brim with awesome. But what brought this decade of rad to an unforgettable level was, undoubtedly, the music. In our opinion, the most wicked ’80s music came from movie training montages.

So crank up these classic synthpop tunes, grab your posse, and book it to the gym. Each beat will fuel you with the drive of Rocky, the ambition of Ren, and the wisdom of Mr. Miyagi. Pound that pavement, roundhouse kick your competition, or simply lift your way to greatness. Tubular!

1 “Training Montage” – Vince DiCola, “Rocky IV”

via MGM/UA Entertainment Company

“Rocky IV” proves that highly-advanced training tools like the treadmill and the leg-extension machine are no match for the awesome muscle-building power of Mother Nature. We can all change!

2 “You’re The Best” – Joe “Bean” Esposito, “The Karate Kid”

via Columbia Pictures

Nothing says the ’80s like “The Karate Kid.” Nothing says “I’m going to get amped and lift the shit out of these weights and maybe practice my roundhouse kick” like listening to this classic movie tune.

3 “Danger Zone” – Kenny Loggins, “Top Gun”

via Paramount Pictures

Goose is talking to you. He’s saying this song will improve your pump. Oh, and he’s also saying you should never leave your wingman.

4 “Maniac” – Michael Sembello, “Flashdance”

via Paramount Pictures

Sometimes, you get to the gym and realize you’ve forgotten your leg-warmers. Don’t worry: If you listen to this song, you can still channel your inner flashdancer while you’re pumping iron.

5 “Hearts on Fire” – John Cafferty, “Rocky IV”

via MGM/UA Entertainment Company

If you’re not using a yoke, wheelbarrow, or bag full of heavy rocks in your training regimen, you’re doing it wrong.

6 “Push It To The Limit” – Paul Engemann, “Scarface”

via Universal Pictures

Channel your inner Montana and heed the lyrics that say there’s nothing strong enough to stop you. Dear Salt-n-Pepa, we don’t just push it “real good”—we push it to the limit.

7 “Holding Out For A Hero” – Bonnie Tyler, “Footloose”

via Paramount Pictures

Strong? Fast? Larger than life? Whelp, you’re ready for the role. Take a note from Mr. Bacon: Lace up your dancing shoes and prove that a hero is more than just a sandwich. Mmmm. Bacon.

8 “Eye OF The Tiger” – Survivor, “Rocky III”

via MGM/UA Entertainment Company

Having the “eye of the tiger” is about more than right hooks, upper cuts, and laps around the ring in Apollo Creed’s patriotic trunks. It’s all about focus and that will to survive. And cardio, lots of cardio. Our prediction? Pain.

9 “Let’s Hear It For The Boy” – Deniece Williams,
“Footloose”

via Paramount Pictures

Go ahead, snap your fingers and two-step your way to the weight rack. We understand.

10 “Gonna Fly Now” – Bill Conti, “Rocky III”

via MGM/UA Entertainment Company

Great song. Works best when paired with gray sweats, orange sweat bands, and a race up the steps to the Philadelphia Museum of Art. Culture for the win.

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Home | Store | Products | Careers | Help | Contact Us | Terms of Use | About Us | Checkout | Site Map | Advertise With Us | Affiliates

© 2014 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.comsm and BodySpace® are trademarks of Bodybuilding.com, LLC.

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Home | Store | Products | Careers | Help | Contact Us | Terms of Use | About Us | Checkout | Site Map | Advertise With Us | Affiliates

© 2014 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.comsm and BodySpace® are trademarks of Bodybuilding.com, LLC.

© Bodybuilding.com, 5777 N. Meeker Ave, Boise, ID 83713 USA – 1-866-236-8417

Home | Store | Products | Careers | Help | Contact Us | Terms of Use | About Us | Checkout | Site Map | Advertise With Us | Affiliates

© 2014 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.comsm and BodySpace® are trademarks of Bodybuilding.com, LLC.

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Name: CC Johnson
Email: cc.jaay@gmail.com
Location: Austin, Texas

Why I decided to transform

I’ve struggled with my weight since childhood and became an emotional eater after my parents divorced and created a lifelong struggle that continued through high school and into college. I yoyo dieted for several years with different pills, injections, miracle foods, crash diets, and more.

I took pills without knowing what was in them. The pills later led to a benign growth on my thyroid which was resolved by undergoing a partial thyroidectomy. I tried Atkins, Dukan, South Beach, low-carb, no-carb, juicing, and cleansing diets.

Looking back, I see how silly my decisions were. I never learned how to feed my body or how to care for it. I know now that it’s all about nutrition. I could spend hours at the gym, but if I don’t fuel my body properly, it’s a waste of time.

After unsustainable ups and downs, I came across an inspiring transformation story on Bodybuilding.com in 2012 about a woman named Kelsey Byers. I was amazed by how she changed her body, lifestyle, and future. Her transformation story started everything and I finally understood what it meant to eat clean.

Post To Fitboard

How I accomplished my goals

I didn’t take the plunge right away; it took me nearly two years to go all in. I was deathly afraid of carbs and held onto old ideas about how lifting makes women bulky. I feel silly admitting that now. I started researching and tried methods to convert my lifestyle like the Labrada for Her Challenge put on by Kelsey Byers, but I didn’t complete it.

Bodybuilding.com was my go-to for research. Lee Labrada’s 12-Week Lean Body and Jamie Eason’s LiveFit introduced me to lifting. By summer 2013, I got more into lifting and cannonballed into fitness. I found Terica Messmer and Michelle Davis on Instagram and thought their transformations were incredible. At that point, there was no stopping.

In August 2013, I signed up for an NPC bikini competition at the Texas Shredder Classic in Austin, Texas, which was in April 2014. I was nowhere near competition form, but I forced myself to tell my friends and family who were extremely supportive. There were doubters, but the people I truly care for backed me completely.

My first step was to get a trainer through FitSteady.com. I’m a teacher with a tight budget and FitSteady had great prices that worked for me. I was matched with Jared Munday who helped me lay the foundation for the right mindset.

I tried making meal plans on my own and saw minimal results, but, thankfully, a friend shared her nutritionist, Janelle Green, with me and my progress grew exponentially. I put myself in Janelle’s hands and didn’t look back. She’s my dear friend now and a huge part of my journey. I’m forever grateful that our paths crossed. Because of her, I can control myself and don’t allow cheat meals to become cheat days or weeks.

There were hard moments, but I harvested motivation from several sources and kept at it for nobody but myself. I walked onto the competition stage after eight months of prep and it was the best moment of my life. I set a goal and blew it through the roof!

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Supplements that helped me through the journey

Diet plan that guided my transformation

This is my competition prep meal plan. I eat every 2-3 hours and drink 1-2 gallons of water per day.

Training regimen that kept me on track

Janelle created this competition prep routine and it worked great.

What aspect challenged me the most

Changing my lifestyle was difficult. I used to go out on weekends and have drinks and a late-night meal, but I never went back after I committed to compete.

My determination made everything less challenging. I still have to talk myself out of buying chocolate and chips occasionally.

My future fitness plans

I have big plans and dreams. I didn’t place in my first competition, but that wasn’t my initial goal because I will win next time. I plan to compete again in November 2014. The wheels are in motion and Operation Pro Card has commenced.

I want to make fitness my profession and am looking to become a certified personal trainer and possibly get a nutrition certification. I’m determined to reach every one of my goals!

“The wheels are in motion and Operation Pro Card has commenced.”

Suggestions for aspiring transformers

• Get off the scale and take progress pictures to measure your success.
• Good carbs are not the enemy.
• Don’t be hard on yourself when you falter.
• Surround yourself with people who believe in you.
• Start a social media fitness account and join the supportive online fitness community.
• Believe in yourself and don’t let negativity overtake your mind!

How Bodybuilding.com helped me reach my goals

Bodybuilding.com was the catalyst for my journey and the place where I discovered Kelsey Byers. Bodybuiling.com became my fitness Bible.

CC’s Top 5 Gym Tracks

1. “Lose Yourself” by Eminem
2. “Turn Down For What” by DJ Snake & Lil Jon
3. “Arabella” by Arctic Monkeys
4. “Oh No” by Girl Talk
5. “Over Your Head” by The Hood Internet

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“Been there, done that” may explain your attitude toward not-so-new endeavors like movie reruns and mohawk haircuts, but few of us have ever “been there, done that” when it comes to achieving single-digit body fat levels. Dropping fat to stage-ready percentages is no easy feat, and a hardcore cut usually ends up burning as much motivation and strength as it does fat.

Fortunately, we can learn from successful people. We asked eight MuscleTech athletes for their best fat-loss tips and strategies and came back with these 17 gems. Incorporate this training and nutrition advice into your own get-shredded efforts and build a winning formula for getting absolutely ripped!

1 DON’T DITCH THE HEAVY WEIGHTS

A number of athletes told us that they don’t abandon heavy free-weight workouts when trying to get cut. “I’ve lifted weights for over 10 years,” says Louisville personal trainer Lindsay Cappotelli, “and I’ve found that heavy weights lifted for 5-8 reps with a focus on big lifts like the squat, deadlift, and bench press has worked best for me. You always hear, ‘Train with light weights for high reps to burn fat,’ but I’ve found the opposite to be true.”

Actor and fitness model James Joseph Pulido agrees: “I believe in going heavy when you can as [often] as possible [while on a fat-loss program].”

2 USE SUPERSETS FOR SUPERIOR RESULTS

“I’m a fan of supersets and pairing up certain body parts so you can train them 1-2 times a week.”
-Dave Dreas

Resistance training clearly plays a role in fat loss, but you’re better off ditching the straight-sets approach. One aspect of training that many competitors change when cutting is how they arrange their workouts. “I find incorporating circuits, dropsets, and supersets really does the trick for me,” says Canadian Nick Opydo. “Keeping your heart rate high and taking shorter breaks is essential when trying to shed fat.”

“I’m a big fan of supersetting exercises for opposing muscle groups with short rest periods to keep the intensity high,” adds Cappotelli.

Texas trainer Jesse Hobbs concurs: “When trying to lean down and bring out definition, I recommend high-volume supersets. At the end of every rep, you can also pulsate the final movement for 5-6 pumps.”

When cutting fat, Phoenix businessman and fitness model Dave Dreas also relies on supersets. “I’m a fan of supersets and pairing up certain body parts so you can train them 1-2 times a week,” he says. “If you have a good program laid out, you can cycle through higher weight and high volume.”

3 CUT YOUR REST INTERVALS

Catching your breath for extended periods between sets isn’t going to work if your aim is fat loss, says Alberta personal trainer Cody Ivey. While he’s also a big fan of supersets, Ivey also doesn’t rest more than 30 seconds between any set when he’s leaning out.

4 FINISH WITH A KICK

While some athletes eschew cardio, that doesn’t mean they don’t integrate metabolic “finishers” into their resistance workouts. “What’s worked for me in the last few years for fat loss has been adding in short, 5-10 minute finishers after my strength-training workouts 1-3 times per week,” says Cappotelli. “A few examples are several sets of heavy farmer’s walks, battling ropes, double-unders (jump rope), kettlebell swings, and prowler sprints, or a combination of those.”

“[HIIT] burns more calories in less time, which is ideal for people like me who work extremely long days.”
-Cody Ivey

5 HIIT THOSE CARDIO MACHINES

High-intensity interval training, often called HIIT, not only burns a slew of calories as you alternate all-out sprints with easy recovery periods, but it’s been shown to significantly boost post-exercise calorie burn for up to 24 hours.

“[HIIT] burns more calories in less time, which is ideal for people like me who work extremely long days,” says Ivey. “Also, HIIT cardio can build muscle, and more muscle equals more calorie expenditure.”

To ensure that high-intensity intervals don’t gobble up circulating amino acids in your bloodstream intended for muscle repair and building, Ivey suggests a BCAA supplement such as MuscleTech’s AMINO BUILD prior to training, especially if you prefer fasted morning cardio.

6 HIIT IT OUTDOORS

You can certainly use the treadmill, stair-climber, or elliptical in the gym to do high-intensity intervals. But, California physique competitor Jimmy Everett, recalling his old football days, prefers to HIIT the hills or gridiron. Not only does that allow him to take advantage of the great weather, but he finds it more motivating to train outdoors, far away from the monotony of cardio machines.

7 TIME YOUR CARB CYCLING

Cycling your carbohydrate intake, in which you reduce your consumption of carbs to fairly low levels—about 50-100 g per day—for several days, followed by a high-carb day, is a common approach in successful fat-loss programs.

For many athletes and bodybuilders like Everett, the high-carb day coincides with a leg day or heavy back day so the extra glycogen can be put to use powering through especially tough training sessions. If you cycle your carbs, time the higher-carb days to coincide with a heavy workout.

“If you cycle your carbs, time the higher-carb days to coincide with a heavy workout.”

8 BEWARE OF HIDDEN CALORIES

If you enjoy a glass of juice with your meals or use it to mix your protein shake, watch out for the extra calories. While New York’s Pulido suggests the occasional glass may be fine, he reminds you that liquid calories “aren’t as filling as whole foods, which provide more volume.”

According to research in the “American Journal of Clinical Nutrition,” 37 percent of Americans’ total daily calories come from sugar-sweetened drinks, including sodas and fruit juices, yet these calories do little to make you feel full. If you crave something sweet, a whole fruit provides more vitamins, minerals, and fiber, plus you’re less likely to eat additional foods because the volume is greater in your digestive system.

“If you enjoy a glass of juice with your meals or use it to mix your protein shake, watch out for the extra calories.”

9 TRICK YOUR TASTE BUDS

Exchanging higher-fat foods for lower-fat alternatives is always an easy way to save on calories, but many fear that the lower-fat versions aren’t as tasty. You might have trouble exchanging full-fat milk, for example, for its nonfat counterpart because the latter tastes a bit watery.

Try this trick: Use the nonfat milk for about three weeks, and then switch up to 1 or 2 percent milk. Suddenly that milk will taste creamier than the nonfat milk without having to resort to the full-fat version. And for each eight ounce glass, you’ll save nearly 50 calories and six grams of fat.

10 SUPPLEMENT SMART

If you’re cutting calories, especially from dietary carbohydrate and fat sources, your body is more apt to start using amino acids for energy, which is one reason why the majority of athletes we spoke with increased their protein intake while on a fat-loss program. Whey powders like MuscleTech’s Platinum 100% Whey mix easily so can be consumed without a blender.

Every physique athlete knows the power of a good fat-burner, and the new Hydroxycut Hardcore Elite combines multiple fat-loss ingredients in a single proven product. Bolstered with caffeine, coleus forskohlii, L-theanine and other metabolism-boosting ingredients, it helps increase energy and focus, thermogenesis, and weight loss. While you should never expect a supplement alone to make you lean, a solid fat-burner can complement a smart fat-loss plan.

11 JUNK THE JUNK FOODS

“Remove all foods from your home you may be tempted to overeat, like snack foods and candy,” says Cody Ivey. “Anything is OK in moderation, and a cheat here and there is fine. But, many people have a difficult time with temptation and moderation. This method works best for me; I do get a little ‘snacky’ in the evenings. If it’s not around, I won’t eat it.”

12 TAPER YOUR CALORIES

If you’re lax on your diet, Canadian personal trainer Opydo suggests a simple solution: taper off your calories as the day goes on. “I find that, when dieting, when I eat the majority of my food during the day, I don’t get as hungry toward the evening and I don’t binge at night before bed.”

“So many people think the key to fat loss is always less, but eating enough food is just as important in maintaining a healthy metabolism in the long run.”
-Lindsay Cappotelli

13 LOSE IT FOR GOOD

If you’re looking for the recipe for long-term success, the answer entails more than following a short-term dietary fix to lose a few pounds. How do you keep the weight off for good? By adopting the lifestyle.

“I just live my life around being healthy and active and staying optimistic, loving what I do,” says 30-year-old Everett.

Obviously you’ll be more successful if you’re able to make permanent changes in your food choices, but few of us have the machine-like ability to resist tempting snacks when cravings arise.

“I’d say the most underrated aspect of losing fat is finding a nutrition plan that’s sustainable,” says trainer Cappotelli. “So many people go to extreme measures, cutting out carbs or going on a very low-calorie diet, which may work at first but is not healthy in the long run. So many people think the key to fat loss is always less, but what most people don’t realize is that eating enough food is just as important in maintaining a healthy metabolism in the long run.”

14 DON’T SEEK SHORTCUTS

A number of fitness models and athletes confided there simply is no shortcut to success.

“There’s definitely no secret to fat loss. It just takes good old fashioned hard work and dedication,” adds Cappotelli. “Just like with anything, the keys are time and consistency. Results come by doing the right things day-in and day-out. It’s making the right choices and sticking to your workout plan consistently, not looking for a quick fix or the secret formula to rapid fat loss.”

“Bottom line is that there is no easy way out,” adds Opydo. “There’s no overnight recipe for washboard abs—the secret is consistency and effort. If you make the time and commitment to work toward achieving your fitness goals, eventually you’ll get there!”

15 FIND A PARTNER TO PUSH YOU

Florida’s Tricia Ashley gets a big lift from her boyfriend, who not only coaches her but provides plenty of motivation. Working out with a more advanced friend or significant other can provide a big boost. “I love working out with my boyfriend. He makes me move, keeps me focused, and pushes me when I’m tired,” says Ashley.

“I love to work out with my fiancee,” adds Hobbs, who competes in bodybuilding. “She motivates me more than anyone. And our lifting sessions seem to turn into competitions every time we train together, so we always push ourselves to the next level.”

Bonus Questions

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If you have been searching for the fountain of youth, I have some good news: it’s been found! No, it’s not hidden in some Florida swamp, it’s actually somewhere between the dumbbells and the pull-up bar. Nope, I’m not kidding: The University of California, Los Angeles (UCLA) has published some exciting new research that suggests older adults with more muscle mass are less likely to die prematurely than those with less muscle.³

These findings add to a growing pile of evidence that overall body composition is a better predictor of all-cause mortality than overall weight or body mass index (BMI).³ So what does this mean for my fellow meatheads? Muscle mass seems to be an important predictor of life expectancy, and maintaining lean muscle mass well beyond middle age can increase your life span!³

A Massive Study

Total body mass includes both fat and muscle. Each of these tissue types has a different effect on the metabolism, so researchers at UCLA tested the hypothesis that greater muscle mass—and the metabolic stimulus it provides—is associated with a lower mortality rate in older adults.¹

Study subjects were measured using bioelectrical impedance. Because muscle and fat have different water content, electrical currents flow through them at different rates. Bioelectrical impedance is the measure of how much fat or muscle mass a person has based on the speed of those electrical currents.

“Muscle mass seems to be an important predictor of life expectancy, and maintaining lean muscle mass well beyond middle age can increase your life span!”

Based on the results, researchers calculated each subject’s muscle mass relative to his or her height. This value is called a muscle mass index, defined as muscle mass divided by height squared. In 1988-1994, 3,659 people—males over 55 and females over 65—were surveyed for their muscle mass index. In 2004, researchers determined how many individuals had died from natural causes and correlated it with their muscle mass index.³

The results were clear: People with more muscle mass were less likely to die of natural causes. Total mortality was significantly lower in the 25 percent of individuals with the greatest muscle mass index compared to the 25 percent of individuals with the lowest.¹

The findings of this study are significant because they reveal a glaring issue in how the medical community measures health and longevity: BMI.

The BMI Lie

Traditional criteria for obesity and obesity-associated health risks are calculated using the body mass index (BMI). These guidelines are faulty and wildly inaccurate. BMI is calculated from a person’s height and weight, defined as mass in kilograms divided by height in meters squared. In no way does BMI calculate a person’s body fat directly.²

Imagine a man who is 5-foot-9 and weighs 260 pounds. At that height and weight, the man would have a BMI greater than 40, placing him in the third and most severe tier of obesity. What the BMI doesn’t tell you is that this man could be a professional bodybuilder on stage at the Olympia. He has low body fat and has a lean mass percentage bigger than you or I could even imagine. This BMI error doesn’t occur only in professional bodybuilders . Well-muscled people are often given higher BMIs and the subsequent “medical” diagnosis of being overweight or obese.

The Centers for Disease Control and Prevention (CDC) and health care organizations use BMI to assess individuals because it is inexpensive and easy to calculate,² not because it is the most effective method to predict true body composition or health risks. Diagnosing a person as obese or overweight should come from the percentage of fat mass and muscle mass a person has. It’s a much more accurate and effective way to measure health risk.

What It All Means For You

This study demonstrates the importance of muscle mass in overall life expectancy and highlights the necessity to look beyond total body mass when assessing health.¹ “In other words, the greater your muscle mass, the lower your risk of death,” says Dr. Arun Karlamangla, the study’s co-author. “Thus, rather than worrying about weight or body mass index, we should be trying to maximize and maintain muscle mass.”³

Building muscle mass is important in decreasing metabolic health risks.3 Therefore, adding some muscle and increasing your BMI by increasing your overall body weight could actually improve your health and decrease your risk of premature death.

“Building muscle mass is important in decreasing metabolic health risks.”

Considering the support of these findings, measurements of muscle mass relative to body height should be added to criteria health care professionals use to diagnose and treat patients.³ Dr. Preethi Srikanthan, lead researcher in the study, says, “So many studies on the mortality impact of obesity focus on BMI. Our study indicates that clinicians need to be focusing on ways to improve body composition, rather than on BMI alone.”³

The next time you step on the scale and worry about what the resulting number means to your health, think about the composition of your overall weight. If you don’t already know it, get your body fat percentage tested by a qualified trainer and, most importantly, start building more muscle!

REFERENCES

1. American Journal of Medicine, The. Muscle Mass Index As a Predictor of Longevity in Older Adults. Volume 127, Issue 6, Pages 547–553, June 2014
2. Centers for Disease Control and Prevention: Division of Nutrition, Physical Activity, and Obesity, National Center for Chronic Disease Prevention and Health Promotion. About BMI for Adults. 9/13/2011. Web. Acessed 5/29/2014
3. Rivero, Enrique. Older adults: Build muscle and you’ll live longer. UCLA Health Systems. 3/13/2014. Web. Accessed 5/29/2014

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You’re making your way through the grocery aisles, and you’re faced with a number of choices. The all-natural baked chips or the multi-grain ones? Free-range eggs or the much cheaper regular orbs?

Well, you’re not alone. These days, food packages are increasingly littered with label claims designed to pull at your health strings and get you to take the bait. It’s hard to make heads or tails of it all, and to some extent, food makers count on that confusion.

A survey conducted by the Consumer Reports National Research Center found that many consumers are willing to shell out more of their hard-earned cash for certain label claims like “all natural” and “hormone free.” Yet most grocery shoppers have misconceptions when it comes to what these cryptic and vague slogans actually entail. Here are some of the most common labelling tricks that could be costing you money, or worse, blowing up your physique.

1 When The Label Says: “Natural”

If you believe this food label means you’re getting a straight-from-the-dirt product, think again. The marketing around “all-natural” is so egregious that it’s now plastered on a number of packaged foods with a laundry list of ingredients far removed from Mother Nature such as corn syrup, white flour, and so-called “natural flavoring.”

The United States FDA has not imposed an official definition of “natural” other than the product should not include anything artificial or synthetic. The USDA, which regulates meat and poultry, says that a product can be “natural” if it “contains no artificial ingredient or added color and is only minimally processed (a process that does not fundamentally alter the raw product).”

“The United States FDA has not imposed an official definition of “natural” other than the product should not include anything artificial or synthetic.”

This loosey-goosey definition, however, doesn’t make any guarantees about how the animals were raised or whether the animals were given antibiotics or hormones. In short, “natural” is not synonymous with “healthful.”

Fight Back: Ignore the natural sales pitch and choose your foods based on the nutrition facts panel and ingredient list. The latter should be as short as possible rather than reading like a chemistry quiz. Remember, it doesn’t get any more all-natural than whole fruits, vegetables, nuts, and whole-grains. Foods labelled “organic” are still your best guarantee against genetically modified foods and meats or dairy laced with hormones and antibiotics.

2 When The Label Says: “No High-Fructose Corn Syrup”

For many health-savvy consumers, high-fructose corn syrup is similar to cyanide—something to avoid at all costs. That’s because studies suggest that high intakes can spiral into fat gain and diseases like type 2 diabetes. Avoiding it isn’t easy, either, because it’s pumped into everything from bread to ketchup. Food manufactures take advantage of this collective corn syrup paranoia by bolstering the idea that their product is free of this dreaded sweetener. Yet, the item could very well be chock-full of other sugar euphemisms like evaporated cane juice, agave, and brown rice syrup—all of which have a similar effect on your waistline.

Fight Back: When buying packaged foods, again pay the most attention to the ingredient list, where several sweeteners lurk. One trick: Any ingredient ending in -ose is almost certainly sugar. You can also look for the “no sugar added” or “unsweetened” labels for a better chance of avoiding the sweetener beatdown.

3 When The Label Says: “Whole Grain”

For the sake of your fitness gains and overall health, it’s always a good idea to seek out whole grains and their nutrient-rich profiles over refined grains. But be careful not to be lured automatically by items like breads and crackers touting their whole-grain dominance. Harvard researchers recently discovered that foods labelled as “whole grain,” such as those carrying the industry-sponsored yellow Whole Grain stamp, were more likely to be higher in sugar and calories, as well as having a heftier price tag, than their whole-grain counterparts without the label.

Fight Back: To avoid falling into another sugar trap, when shopping for grain products you should always check the Nutrition Facts panel for options with the least amount of sugar, while also peeking at the ingredient list for the presence of sweeteners like glucose—one of the most common -ose words. The higher up an ingredient is on the list, the more it is found in the food.

Harvard scientists recommended looking for carb-based products with a 10-to-1 ratio of carbohydrates to fiber. So if an item has 40 grams of carbohydrate, ideally it should also contain at least 4 grams of fiber. Breads products with this ratio or lower were found to have more fat-fighting fiber and less sugar than foods with a higher ratio. A “high fiber” label means there’s at least 5 grams of fiber present in each serving of the product.

4 When The Label Says: “Multi Grain”

And just when you thought bagging a healthy loaf of bread couldn’t be any more challenging. Bread products with the slogan “multi-grain” or “made with whole grain” are often white bread in disguise. That’s because the first ingredient listed is often wheat flour, which is just refined white flour in disguise. It just happens that whole grains are found somewhere in the ingredient list, but often not in a leading role. In fact, the FDA has never said that any of the multi-grains have to actually be whole grains.

Fight Back: For any packaged grain-based product such as breads, cereals and crackers, the first ingredient listed should be a whole grain. That means you want to look for the word “whole” or “brown” as in whole wheat, whole rye or brown rice flour. But don’t stop there. If a sugar follows soon after, look for a less sweet alternative. Also keep an eye out for the “100% whole grain” claim. This is actually regulated by the FDA and means that all grains used in the food are indeed whole.

5 When The Label Says: “Reduced Fat”

During the ’80s and ’90s, when dietary fat was being demonized by the mainstream media, many food manufactures came out with versions of their products (peanut butter, salad dressing, etc.) that were touted as being “lower in fat” or “fat reduced.” These types of items still populate store shelves. After all, what could be better than being able to slather peanut butter on your morning toast with less fatty baggage?

Well, here’s the kicker. To make up for the flavor lost when fat is stripped away from nut butter, salad dressing, or yogurt, companies often pump in sugar . The added sugars mean the calorie count between the “reduced fat” and “regular” items is often negligible. Trading the heart-healthy monounsaturated fats found naturally in peanut butter for highly refined sugar is actually a step backward, health-wise.

Fight Back: Don’t fear the fat. We all need some in our diets for optimal health and fitness gains. Just to cite one example, you’re much better off selecting a plain Greek yogurt with 2 percent fat than you are a sugar-laden flavored version with no fat.

6 When The Label Says: “Dark Chocolate”

A raft of research has found that the antioxidants in dark chocolate can do everything from supporting heart health to improving muscle efficiency during exercise. That’s why it’s become the acceptable cheat food for gym rats—and why an increasing number of food companies use the term “dark chocolate” to add nutritional allure to their cookies and energy bars.

Only, here’s the catch: Not all dark chocolate is created equal. In an ideal world, dark chocolate would be a guarantee that you get more antioxidant-rich cocoa than sugar. However, if you take a look at the ingredient list of some products claiming to be made with dark chocolate, you’ll notice that after the chocolate listing in the ingredient list is a bracket containing the ingredients that are used to make the so-called “dark chocolate.”

And guess what? More often than not, it seems like sugar is the leading ingredient, meaning that the dark chocolate isn’t such a dark delight after all. The problem lies in the fact that there is no official classification for what percentage of cocoa a dark chocolate has to contain, and food manufactures seem more than happy to exploit this.

Fight Back: Whether you select a straight-up dark chocolate bar or a packaged food which claims to contain dark chocolate, be sure that chocolate liquor or cocoa mass, which is where the antioxidants can be found, is listed in the ingredient list before sugar. Ideally, you want a bar that says its cocoa content is at least 60 percent.

7 When The Label Says: “Free Range”

Packed with top-notch protein and a host of other essential nutrients, eggs are a near-perfect food for fitness fanatics. And even better if you can source free-range eggs; research shows they are even more awash in nutrients. Case in point: A 2014 study in the journal “Nutrition” discovered hens which were provided outdoor access made eggs with significantly higher vitamin D levels than the eggs produced by birds which were confined to the indoors. Exposure to sunlight is believed to be the reason why the hens were able to drop eggs that were richer in vitamin D.

But unscrambling egg labels can be tricky: “Free-range” eggs are supposed to come from hens allowed outdoor access while “free-run” means the birds are allowed to move freely in an indoor facility free of cages but likely don’t spend anytime basking in sunshine. Unfortunately, neither label is tightly regulated. For example, the ease of outdoor access and the amount of time so-called “free-range” chickens actually spend in the sunshine is poorly regulated. And the range can mean anything from a large grassy field to a narrow pathway between barns to only a small concrete slab attached to a barn. What’s more, there also isn’t any mandate about how much time birds which produce “certified organic” eggs must spend in the great outdoors.

Fight Back: To be certain your white orbs come from birds that regularly see the light of day, it’s best to befriend a local egg producer who raises smaller flocks and query them about their egg-producing methods. One tip off of a true free-range egg is a yolk that has an orange hue, which comes from the carotenoid antioxidants present in their foraged food.

8 When The Label Says: “Reduced Sodium”

Excessive salt intake may spike blood-pressure numbers, and some people find that it encourages water retention, leading to a physique that looks puffy, not chiselled. Logically, then, many fitness folks seek lower-sodium versions of their favorite foods.

“If you’re concerned about your sodium intake, look for the label “low sodium” on items like soy sauce, frozen pizza, soups, and breads.”

There’s a big difference between “low sodium” and “reduced sodium,” however. The latter simply means that it contains 25% less sodium than the original. If the original product such as chicken broth contained 900 milligrams of sodium per serving, the “reduced-sodium” version could still contain a lofty 675 milligrams of salt. Similarly, “light in sodium” entails the item only harbors 50 percent less sodium than its higher-salt counterpart.

Fight Back: If you’re concerned about your sodium intake, look for the label “low sodium” on items like soy sauce, frozen pizza, soups, and breads. This is a guarantee that the product contains 140 milligrams of sodium or less per serving. “No salt added” means just that, no salt was added in the processing of the product. The nutrition facts panel may still show a certain amount of sodium, but this comes from sodium naturally present in the foods—such as tomatoes—used to make the product

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Vital Stats

Name: Zane Hadzick
Age: 29
Weight: 182 lbs, 170 lbs contest
Height: 5-foot-10
Occupation: Environmental Stewardship Specialist
Education: M.S. Natural Resources and Environment; B.S. Soil, Water, and Land Resources

Everyone wants a great set of guns and a strong chest, but when you top off your physique with boulder shoulders, you have the total upper-body package!

Easier said than done, right?

I regularly hear gym-goers say they have stubborn shoulders or they can’t quite get the shape, size, or definition that they’re after. Well, you don’t have to settle for the delts you’re dealt! You can get the shoulders you’ve always wanted, and I’ve got the workout to help you do it.

When it comes to training to build boulder shoulders, you need to hit all parts of the deltoids. This includes the anterior (front), lateral (middle), and posterior (back) parts of the deltoid. You also want to make sure you work the rotator cuff.

The shoulder routine outlined below does just that—it’s a well-rounded plan that will provide well-rounded shoulders.

This workout focuses on exhausting all parts of the shoulder by combining both compound and isolation exercises. Even if you’re happy with your current shoulder training routine, try incorporating this workout for variation. It’s always important (and fun) to switch things up!

Although I don’t doubt the effectiveness of this program, I can’t stress enough how important it is to eat right and supplement smart. If you’re not providing your muscles the protein to grow and recover, you won’t see the results you’re after.

What are you waiting for? Go build some boulder shoulders!

Side Lateral Raise

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Vital Stats

Name: Phillip Leonard
Email: Phillleonard1989.pl@gmail.com
Location: Warrington, England

Why I decided to transform

As a teenager, I developed a heart condition that prevented me from playing sports and training. I was limited to walking and short jogs that were boring. My diet was poor and I piled on pounds.

At age 18, I weighed 265 pounds at 5-foot-7 and had lots of body fat. During the next 12 months, I worked my way down to 187 pounds (85 kg) with a combination of poor diets, quick fixes, and minimal training. I wish I dieted differently, but it worked at the time.

After my initial weight loss, I spent the following years fluctuating from 182-224 pounds and believed that playing rugby and going to the gym was enough. I constantly searched for a quick fix to get where I wanted to be but never found it.

In 2010, I stopped playing rugby after tearing my ACL. My daughter was a baby and I ceased most activity. I went back to living on Chinese food and the weight piled on again.

I bumped into a friend from school in the gym who held my hand in the free weight area and guided me through the basics. In six weeks, I grew to enjoy training and the newfound confidence it provided. I was hungry for knowledge, bought every magazine on the shelf, and trained for the next few months to get newbie gains.

During the next four years, my weight continued to fluctuate, but I steadily got more right than wrong. Now I can’t sit still for long and want to be active constantly.

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How I accomplished my goals

I made a commitment 18 months ago to be more consistent and take training and dieting to the next level. I sat down and wrote my short- and long- term goals in the front of my diary. Being consistent and sticking to a diet and training plan was an issue, so I set a few attainable goals and took great pride every time I managed to cross one off my list.

I made friends with lots of people who have similar interests and they pushed me to achieve more than I ever thought possible. My friends and family held me accountable and reminded me of my goals when life got tough. I discovered that it’s much easier to let yourself down than to let your friends and family down.

I found inspiration in my friends when they achieved goals. It gave me a buzz and pushed me to achieve what they did. I spent time reading about how others achieved their goals and looked at athletes to learn how they built their physiques. Bodybuilding.com and the transformation section was great for motivation.

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Training regimen that kept me on track

What aspect challenged me the most

Dieting was the hardest part, but everything came together eventually. I placed less emphasis on the gym and more on my diet, which really increased my results.

My future fitness plans

I love to train. It would be great to be sponsored, but I plan to become a trainer because it’s satisfying to help others achieve their goals.

“Educate yourself, read as much as possible, and decide what works best for you.”

Suggestions for aspiring transformers

• Be consistent and don’t give up.
• Surround yourself with supportive and encouraging people.
• Work hard, have fun, and enjoy the journey.
• Educate yourself, read as much as possible, and decide what works best for you.

How Bodybuilding.com helped me reach my goals

I read several articles on Bodybuilding.com and spent many hours admiring transformers who achieved their goals.

Phill’s Top 5 Gym Tracks

1. “Radioactive” by Imagine Dragons
2. “Demons” by Imagine Dragons
3. “Pompeii” by Bastile
4. “Mr Brightside” by The Killers
5. “Rock N Roll Star” by Oasis

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Vital Stats

Name: Christine Marie Gladue
Email: christinegladue@shaw.ca
BodySpace: Tyamrocks
Location: Prince George BC, Canada

Why I decided to transform

My kids were both graduating high school and I did not want to let myself go. I decided to compete in an over 40 bodybuilding show. I wanted my kids to see that people can do anything once they put their mind to it.

Plus, it was also a matter of proving to myself that I could push myself and overcome this daunting hurdle.

On May 17th earlier this year, I competed in the Western Canadian Bodybuilding Show and placed 8th in my first show.

How I accomplished my goals

I had been a runner for years—a cardio junkie, if you will—eating very few calories and doing endless cardio. I was the definition of “skinny fat.” That all changed when I met Lori Mork of Team Energy. I sent her a photo of me, and immediately she told me to eat, stop cardio, and start lifting.

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I trusted the process, and I am now so happy with what has happened to my body! I am down 18 pounds and went from 23 percent body fat to 11.5 percent—what a drastic change! Keep in mind that I will be turning 42 this December, so this is possible for any women wanting to put on muscle! Lori put me on a plan to build muscle and eat well (and a lot) so that I could put on some size.

Afterwards, I switched to a dieting plan with refeed meals weekly. Known as a supercompensation plan, my daily caloric intake reached 2500 calories with two refeed meals and dessert one day a week. As someone who previously ate chronically low calories, the fact that my body changed with this amount of food is mind-blowing to me.

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

I ate around 2500 calories. The macro breakdown is: 250 grams carbs, 190 grams protein, 80 grams fat. I also drink 4 liters of water a day.

Training regimen that kept me on track

What aspect challenged me the most

“I am so proud of the day I walked on stage because it was at that moment that I knew I had accomplished something great.”

As with many other women, I struggled to juggle the responsibilities of my various duties as a correctional officer, a mother, and a volunteer giving to charity. All of this was stacked on top of prepping my food and getting the workouts in.

It was tough at times and it required extreme dedication on my part. I just focused on my long-term goal and knew that if I did not follow through I would beat myself up mentally. Now that I did it, I feel so proud of my own accomplishments.

My future fitness plans

I plan to enter another competition in the fall.

Suggestions for aspiring transformers

Anyone over 40—no matter what your age—can do this and really transform your body. You just set a goal and go for it; don’t look back . You can twiddle your thumbs, thinking negatively, but only when you push yourself to do things that amazing results can happen.

When I changed my way of thinking, my body and self-esteem changed for the better as well! I battled through injuries, family disasters, career moves, and kids moving out, but stuck it out.

I am so proud of the day I walked on stage because it was at that moment that I knew I had accomplished something great. I am a part of a team who loves and supports each other. Together we have had to overcome issues and pull through. I think of over 40 as just a number because I feel better that I did in my 20s!

How Bodybuilding.com helped me reach my goals

I am always on Bodybuilding.com. BodySpace is where my fit family is, and they all understand what I am going through. The articles on lifting and dieting are great. I order my products off the site and it’s nice to have a history of what I’ve ordered, too.

Other people’s transformation stories are a thrill to read and help motivate me to keep on trucking. Thank you, Bodybuilding.com, for giving me the opportunity to be featured as one of those transformations. I hope I can be the little push that helps another person reach their goals.

Christine’s Top 5 Gym Tracks

1. “Start Me Up” by The Rolling Stones
2. “Wanna Be The One” by Haywire
3. “Paris (Ooh La La)” by Grace Potter and The Nocturnals
4. “Dark Horse” by Katy Perry
5. “Don’t You Worry” by Swedish House Mafia

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Vital Stats

Name: Nikki McKnight
Email: n.e.mcknight@gmail.com
Website: beprettystrong.com
Location: Toronto, Ontario, Canada

Why I decided to transform

It was looking back at photos from a family trip to Disney World and realized that I lost control of my weight. In the photo, I was with my mom posing with Mickey ears and looked unhappy and big. Despite being active in karate and recreational sports, a poor diet and several severe knee injuries caused me to put on about 25 pounds in a year and a half.

Before New Year’s Day 2013, I was surfing the Internet and found a transformation challenge which offered prizes to the most dramatic transformation in a one-month period. I spent the next 31 days watching what I ate, making more of an effort to stay active, and training hard at the dojo. Nobody was more surprised than me when I was named the winner. I felt real success and happiness, so I decided to see what else I could do.

Later that summer, I visited the Toronto Pro Supershow and was fascinated by the bodybuilders and competitors. Since I’m not a marathon runner or triathlete, I didn’t know which goal I could use to keep pushing on. That weekend, I decided to become a fitness competitor.

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How I accomplished my goals

I hired a coach to start my weight-loss journey. I stopped buying garbage food and started scheduling my workouts into my day like I would a meeting. When I decided to get into bodybuilding, I did lots of research, found a coach who specialized in that area, and dedicated myself 100 percent to the lifestyle.

I keep motivated by following athletes on Instagram and Facebook like Dana Linn Bailey, Jodi Boam, Julie Bonnet, and Jill Bunny. I stayed accountable by posting progress photos on my social media accounts.

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Here’s what I would eat on a high-carb day like leg day.

Training regimen that kept me on track

I do HIIT cardio 2-3 times per week for 20 minutes and train in the martial arts twice per week. I work abs in every day. To keep my heart rate up between sets, I jump rope or do jump squats and box jumps.

What aspect challenged me the most

“Succeeding in small ways when starting out gives you the confidence boost to keep going and to tackle bigger targets.”

I crave chocolate and bread constantly, so keeping my diet clean was a real challenge. I also travel a lot for work and have a busy schedule, so if I’m not organized with my meals I resort to fast food or airport food. I have to remind myself why I do what I do and what my ultimate goals are.

My future fitness plans

I’m currently training for my next bikini competition in October 2014 with a long-term goal to earn an IFBB pro card. I’m also studying for my personal training exam so that I can share my love of fitness with others looking to achieve success and happiness.

Suggestions for aspiring transformers

It’s easy to get overwhelmed by differing opinions on diet and exercise, so start small. Pick 1-3 healthier habits and work on them every day until you are 100 percent compliant. Only then should you start working on something new.

My first habits were to have breakfast every day, drink two liters of water, and do something active every day. Succeeding in small ways when starting out gives you the confidence boost to keep going and to tackle bigger targets.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com offers a wealth of information on how to get healthier. If you have a question or need perspective, the first place to look is Bodybuilding.com.

Nikki’s Top 5 Gym Tracks

1. “Talk Dirty To Me” by Jason Derulo
2. “Work Bitch” by Britney Spears
3. “Timber” by Pitbull (Feat. Kesha)
4. “A Little Party Never Killed Nobody” by Fergie
5. “Beast” by Rob Bailey & The Hustle Standard

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