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         FITNESS TIPS FOR 6/24/2003   

Bodybuilding Contest Preparation 
A "Cut" Above The Rest
by Karen Sessions

Getting into contest shape is a challenge.  Some find it difficult, and 
many find it impossible.  Those who find it completely impossible are 
going about it the wrong way.  

Too many people try to drop bodyfat in an all-or-nothing approach.  You 
can't carry all your eggs in one basket because if you stumble, you will 
crack them all.  You should always have something to fall back on for the 
times you do encounter speed bumps.  

Bodybuilding Pre Contest Diet

The first step to getting lean and hard is quality nutrition.  This does
not mean your basic pasta, wheat bread, and skim milk.  These products 
may be okay for general weight loss, but they won't get you "cut".

Quality nutrition is eating real food, such as fresh turkey, chicken, 
fish, eggs, beef, yams, sweet potatoes, potatoes, brown rice, oatmeal, 
as well as red, green, and yellow vegetables, various nuts, and 
flaxseed oil etc.   These are the some of the ammunition to a lean, 
hard, "ripped" physique.  

Not only is quality nutrition of up most importance, but also the 
macronutrient combination.  You can't haphazardly eat meals without 
some sort of balance.  Plan your meals so your end result is success.  


Just as quality nutrition is important for getting "cut", so is training.  
Your training program need not be rigid.  Just as intensity, form, and 
stimulation were needed to build your base, the same three factors are 
needed in order to keep your muscle mass while dieting down the excess 

Intensity, form, and stimulation builds' the foundation, and dieting sheds 
the fat and creates the sculpture.  Therefore, an array of various 
'shaping' exercises don't necessarily shape the muscle since genetics 
have already created the shape of your structure.  The idea is to keep 
your muscle and diet off the insulation.  


Another factor in "cutting" is cardio.  This may be beneficial to some, 
and counter productive to others, it just depends on your bodytype and 
your body responds to dieting and training.  

If cardio is on your prescribed training program, don't begin full force
 and get burned out.  All too many start their cardio at an advanced 
level, such as 5 days a week for 45 minutes.  You are better off starting
 at the low end and working up.  The advantages of starting cardio on 
the lower end of the spectrum are:

=	You can always add days or minutes if needed
=	It keeps the body in shock
=	You won't burn out 
=	You will have that little bit of 'extra' cardio saved if you are 
struggling with the last bit of fat that you can't remove  


After you have established the above, you can invest in fat burning 
supplements, if you so desire.  Please take note that supplements are 
not a magic pill, they are a plus when your nutrition, training, and 
cardio are all on track and in balance.  Don't rely solely on 
supplements; use them for an extra nudge in the right direction.  

As a final note, the most important thing to prepare for "cutting" is 
your mind.  Bodybuilding is 90% mental.  It takes you mind to train 
and to diet.  Keep your focus and see results!

Note:  Karen Sessions is the author of three new e-books:
1) Iron Dolls, Female Bodybuilding Secrets REVEALED 
The First ladies guide to bodybuilding
2) How To Lose Weight Forever, UNLEASH the body you've always 
desired with this step-by-step guided program
3) The Competitive Edge, how to "get ripped", and how to present 
a prize-winning physique on the competitive stage!
Click here for more info   

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