Lisa Moser

Coming from a fitness background, I am no stranger to the dedication, hard work, and total mental focus that it takes to compete in fitness/figure, or in general personal fitness. I was a tomboy as a child, and played volleyball in jr. and sr. high school, so fitness was passion for me at an early age. Working in various health clubs and gyms during college, I became a professional at age 20. I am a Pro Fitness Support Coach, with several years exeperience and expertise under my belt. I design programs to fit personal and individual needs. Nutritional counseling is also part of my professional insight on fitness. I am certified by the Aerobics and Fitness Association of America, as well as the American Council on Exercise for Professional Fitness Training and Counseling, I am also certified in Aerobic and Weight Training Instruction by the same associations. In addition, I hold a Bachelors Degree in Business Administration from Florida State University.

I currently live in Clemmons, North Carolina. I personally have been competing in fitness for 7 years prior to retiring in 2002 due to hectic travel and work schedule, however, I came out of retirement in 2006 when travel was no longer a requirement for my job. At the beginning of my fitness competition career, I trained with Darby Hart for two years. She currently holds the title for Ms. Fitness World 1998 and 1997, and Ms. National Fitness 1996. Training with her was very exciting a great learning experience, and I came away with a clear understanding of what it takes to compete as a fitness athlete, and knew I had found my calling. Competing is very rewarding and it helps very much to keep me focused and positive. However, the road to the stage is not an easy one. Being committed to your goal is of a high priority.

Currently, I hold two regional titles that I obtained in 1999 before retiring. However, after coming out of retirement in 2006 I placed 1st in Fitness Tall Class and 3rd in Figure C Class a tremendous comeback for me. I possess a whole new commitment to the sport. I endured a tragic treadmill malfunction in 2004 that fractured my hip and broke it in two. I was never supposed to be able to walk right, run again, or much less even think about competing. Being an athlete, that is a hard lump to swallow. I proved all my doctors wrong by not only recovering as close to 100% as I possibly could from my injury, but also by coming out of retirement to compete again only 2 years later winning 1st place in my class in Fitness and 3rd place in my class in Figure--a very proud moment for me. A tremendous accomplishment. My trainer, Mike Davies of The Fitness factory in Columbus Ohio, of three years, brought my lacking thigh muscle out of atrophy, and weak legs back to full capacity, and I am forever grateful for the help and training that he provided for me. Today, my goal is to continue to build and define my legs for National Level readiness for competition year 2010.

I have appeared on ESPN, and Entertainment Tonight, as well as Ms. Fitness Magazine, NPC Magazine, and various newspapers along the East Coast from New York to Florida, the West Coast from Nevada to California. I have also been a guest speaker on local radio stations, and I write fitness and nutrition articles for BodyBuilding.com. I was an advocate for The City of Hope for AIDS Awareness for three years. I trained with Darby Hart for two years. She holds the title for Ms. Fitness World 1998 and 1997, and Ms. National Fitness 1996

My website at www.bringitfit.com is my online business for fitness support training called "Bring IT...!!!" Fitness and Competition Support. I am currently, putting together plans for opening a support center to be home based in Winston-Salem, NC for Fitness Athletes, and Figure Competitors to have another great resource to the stage.

Mentoring women and men toward their goals in competing, also in general health and well-being gives a true feeling of satisfaction and pride. The experience has been nothing short of rewarding. I am thrilled that I made the tremendous effort to experience fitness competing past, and present.

My efforts now, are to be the best I can be as well as help others reach their goals in competing which is not only exciting, but extremely fulfilling. It makes me very happy and proud to get the feedback from the many women that I have assisted along this path who are doing extremely well in their own efforts to succeed in the very competitive fitness/figure competition world, as well as my general fitness enthusiasts who have taken staying fit and healthy to the next level and made it an intricate part of their lifestyle.

I encourage everyone to stay active and lead a healthy lifestyle. Nothing is more important than your personal health and well-being. Goals can be set and accomplished if your set them realistically and dedicate yourself to them and to yourself.

Please visit my website www.bringitfit.com and say hello. If I can assist you in any of your health and fitness needs, please do not hesitate to contact me. I'll look forward to hearing from you.

Train Smart!!

Lisa Moser, CPT, ACE, AFAA

President and Pro Fitness Support Coach

"Bring It...!!!" Fitness and Competition Support

I was recently inspired to write this article on heart rates in relation to fitness due to the numerous questions I have received lately about it, and the importance of knowing what it is, and why. Even though the heart rate is a huge element to achieving an optimal workout, and its been around forever, many individuals do not know what theirs is, or how to measure it, or even to care about it. So I am going to clarify this simple yet important component to fitness. 
Resting, Exercise and Maximum
Heart Rates
There are three HR to consider when training to get fit, or as it relates to cardiovascular fitness, as well as your Target Zone. 
The first is the Resting HR. This is your HR when you are not engaging in any physical activity that elevates it, or when you are in a resting state such as sleep. As you become more fit, this number will decrease because your heart and lungs have become stronger. The heart is then able to pump more blood, which is called stroke volume, throughout the body with less effort. The lungs are able to pull in more oxygen, which is called maximum oxygen uptake, with less effort, which means more blood and oxygen to the working muscles makes up the endurance portion of being fit. Having enough oxygen going into the blood keeps the lactic acid out-thus you can sustain a prolonged aerobic workout. 
A normal Resting HR can vary as low as 40 BPM to as high as 100 BPM. 70 BPM is usually the average for a man, and 75 BPM is average for a woman. The Resting HR should be used as an index to improve your cardiovascular fitness level, with a focus on decreasing it. The best time to measure your Resting HR is when you first arise from sleep in the morning. The palpation (beats) of the Radial Pulse is accurately measured in your wrist in line with the base of your thumb. Place the tips of your index and middle fingers over the Radial Artery and apply a light pressure to it. DO NOT USE YOUR THUMB. It has a pulse of it's own. You may count the beats for one full minute to get the HR, or for 30 seconds and multiply by 2 for the number of BPM. 
The Second is the Exercise HR. This is the rate at which your body is in motion from a sustained exercise, and the rate increases. Of course you measure it during exercise. The goal here is to stay within your Target HR Range or Zone, which is normally between 75% to 85% of your Maximum HR which is the third. Maximum HR is the rate at which your heart beats at 100% Max. during a sustained aerobic activity. You never want to work at 100% of your Max. HR unless a professional has you on a specific program designed for that, and your fitness level can sustain it. 100% of Max. will cause you to cross over into an Anaerobic Threshold. These numbers can vary depending on your age and fitness level. 
The Exercise Pulse is most accurately palpated at the larger Carotid Artery on the side of the neck. It is usually located beside the larynx. Place your index and middle fingers alongside the base of your ear lobe and slide it down to the side of your throat and apply a light pressure. DO NOT apply a heavy pressure to the Carotid Artery when measuring your Exercise HR. These arteries contain Baroreceptors that sense increases in pressure and will respond by slowing down your HR. You will feel this pulse easily during a workout, so heavy pressure is not needed to locate it. The Exercise HR should be taken for 10 seconds, always counting the first beat as "0," then multiply by 6. This number is your Exercise HR. Which brings me to the point of all of this information. 
Determining Your Max Heart Rate 
To determine your Maximum HR, use the calculators below. The simple formula: Take 220 and minus your age which is accurate to approximately +15 BPM. You then take that number and multiply it by .75 - .85, which will give you your percentages of 75% -- 85% of your Max. HR. This is the Target Range or Zone that you want to stay in when doing any type of cardiovascular (aerobic) activity. When in this range your body is getting an optimum workout with maximum benefit, and it stays in a Fat Burning mode. 
There are two different ways to calculate your maximum heart rate and your target heart rates. The method I just explained is the simple method. 
The Karvonnen formula is more advanced since it also takes into account your resting heart rate. This is your heart rate at complete rest. To determine this, take your pulse for 60 seconds just before you get out of bed... or take it for 30 seconds and multiply by 2. 
When you start to work over these percentages, not unless you are in great shape and can push yourself into a higher range, then you have gone into an Anaerobic Threshold. Which means that you are pushing yourself way too hard, and no healthy benefits are being obtained. You are defeating your purpose. If you push yourself into an Anaerobic Threshold your body can no longer meet its demand for oxygen. You will start to feel exhausted, your HR increases above the Max. (which is 100%), you will stop the fat burning process, and you will start to hyperventilate due to the excessive amounts of lactic acid in your body. In other words, you are not pulling in enough clean oxygen through the lungs to clean it out of the blood. Your heart can no longer pump enough blood to your working muscles to sustain your activity, and you are overloading yourself. You prevent this from happening by staying in your Target HR Range. As you become more fit, you can push yourself into a higher range without going over into the Anaerobic Threshold. The purpose of this article is to give you insight to perceive that, and always know where you are in your range or zone when working out.
AN FYI
Remember that Aerobic means "with oxygen," and Anaerobic means "without oxygen." Aerobic exercise is training at a certain level of intensity for a sustained period of time, usually 20 minutes to 1 hour as on a stair-climber, treadmill, or in an aerobics class. You need oxygen rich blood to maintain this. 
Anaerobic exercise is training at a level of intensity that does not require a sustained period of time, usually 30 seconds to 1 minute. Such as weight training, strength circuit, circuit and interval training sessions when sets/reps are involved. Because the time period is shorter and faster in cases of intervals and circuits, you use all of the oxygen rich blood more quickly to complete your sets/reps before lactic acid causes you to stop the exercise. That's what "The Burn" means. Then you take a break so the blood can be cleaned of lactic acid and you catch your breath before your next set. 
One more element to consider is the Rating of Perceived Exertion Scale. This scale provides a standard means for evaluating your perception of your exercise intensity. You can use this scale on a 1 - 10 basis with 1 being "very very easy," and 10 being "very very hard." If you're like me, I don't like to stop during my aerobic exercise sessions to measure my HR, so I use this scale to measure where I am in my Target Range. I know how I feel at 75% -- 95% of my Maximum HR, so I can either increase or decrease my intensity before I cross over into an Anaerobic Threshold, and maintain my work out and Fat Burning process. If you are going to use this scale, make sure that you too know how you feel at 75% -- 85% of your Max. HR so that your perception is accurate on this scale. 
Knowing this simple information will help you greatly in evaluating your progress when training to get fit, or when training to compete. You can develop your training sessions and know what you need to change or add in your program by being in tune to your Heart Rate. Always be aware that you are in THE ZONE! 
Train for Success!!!
Lisa Moser

Training to lose fat isn't always easy to maintain. With the amount of aerobic exercise that has to be done each week, it can get boring, and become unfocused. Well there is hope. You can still get a kick-butt aerobic workout and not be bored at the same time. It's called Interval Training. 
During Interval Training, you have to pay attention to what you're doing, because you have to monitor your minutes in order to go from intensity to recovery. So therefore, your workout seems to move along more quickly, and it becomes less boring because you have to stay focused. It's always a good idea to have headphones on playing your favorite high upbeat aerobic tunes to keep you in the groove. 
First, choose the aerobic equipment that you want to use. Rather it is the Stair Climber, Treadmill, Elliptical, Stationary Bike, Jumping Rope - Which is by the way an excellent way to Interval Train or an outdoor track or stairs-as in bleechers, for Sprints. Just remember to change it up every other week to break the monotony and keep the body shocked for maximum fat loss. 
Train Intervals twice a week in conjunction to your normal aerobic pattern. So therefore you will have two interval sessions and two to three steady state sessions of aerobics every week. If you train aerobics only three times per week, still do two intervals, and one steady state session. 
Train at your fitness level, and increase intensity as you progress thru the weeks. If you're a beginner, then your training sessions will a little shorter in the beginning, but your body will adapt very quickly, and you will progress to longer intervals. 
Following are a couple of my examples of interval training for the beginner, intermediate and the advanced athlete: 
Sample Programs
 
Beginners: 
Intervals will be 20 minutes with a 5 minute warm-up and a 5 minute cool-down for a total session of 30 minutes start to finish. After your warm-up, move into your first interval at intermediate intensity for two minutes, and then reduce the intensity down to one minute, then repeat. Do this for a total of 20 minutes, then cool-down for 5 minutes. Your aerobic session is over. 
Stay at this intensity for a total of 2-4 weeks and move up to an intermediate session. 
* Please note: Beginners, if the 20 minute sessions are too intense, drop them back to 10 minute sessions and increase the time by five minutes each week for two weeks-or until you can achieve a full 20 minute session. Stay at the 20 minute session until you feel you can move forward to the intermediate level. For most this takes about four weeks. 
Intermediate: 
Intervals will be 30 minutes with a 5 minute warm-up and a 5 minute cool-down for a total session of 40 minutes start to finish. After your warm-up, move into your first interval at an intermediate to advanced intensity for two minutes, and then reduce the intensity for one minute, then repeat. Do this for a total of 30 minutes, and then cool-down for 5 minutes. Your aerobic session is over. 
Advanced & Beyond: 
Intervals will be 40-60 minutes with a 5 minute warm-up and a 5 minute cool-down for a total session of 50-70 minutes start to finish. After your warm-up, move into your first interval at an intermediate to advanced intensity for two minutes, and then reduce the intensity down for one minute, and repeat. Do this for a total of 40-60 minutes, and then cool-down for 5 minutes. Your aerobic session is complete. 
Intensities will vary depending on what type of aerobic equipment you are on. Have your intensities figured out before starting your session, so that you aren't trying to figure it out as you go. You want to remain steady and consistent throughout the session. However, you can increase your intensity during the 2 minute working part of the session if you feel like you need to. 
Make necessary adjustments as you go along throughout your workout. But you do want to have your plan of action in place before starting so that you can utilize your working minutes to the fullest. 
You can change up the ratios to fit your individual work-out levels, such as doing 3 to 1, or, 3 to 1.5, or 3 to 2, or 4, or 5 minutes intense work to 1-2 minute recovery times. Just remember to make the intense portion of the workout as intense as you can stand to do for your fitness level within that time frame before having to switch over to the recovery phase. The goal is to work beyond your zone for the required number of minutes, and then recover in shorter periods to get the most effective workout and fat burning possible. 
 
Conclusion
 
This type of training will not be easy in the beginning, or at anytime. That is not the goal here. If at anytime your interval becomes too comfortable, then it's not an interval any longer. You will need to bump up the intensity or the length of time in the workout or both. Monitor yourself each week, and make the appropriate adjustments as you become more conditioned and in shape. The goal is to improve more as you advance along. 
Remember that you are only doing two intervals per week in conjunction to your steady state aerobics sessions. Not in addition to. As you improve more physically and cardiovascular wise due to the interval training, bump up your steady state aerobic sessions, and switch the types around. 
For example, do the elliptical today, and the stair master tomorrow. Train for 45 minutes to an hour in a steady state, or add a morning and an evening aerobic session to your training. You will see and feel results in half the time of just plain aerobic training 3-4 times per week at 30 to 45 minutes each time. Experiment until you find what works best for you. There are several different ways to change up a training program. Don't be afraid to try new avenues. 
Interval training will get you in shape fast, help you burn more calories more effectively, and get you more lean than you have ever thought possible. However, remember that you still have to eat right and follow a sensible diet low in fat and carbs, as well as eat adequate amounts of proteins, and to eat 5-6 small meals throughout the day to keep your metabolism up and running. 
Good luck, stay healthy and train smart! 
Lisa Moser

Realizing that everyone does not compete in fitness, I have put together a few tidbits for the rest of us. Getting in shape should not be a horrifying experience. It should be a pleasant and rewarding experience for the average person who is trying to get in general shape, overall well-being and health. 
Here are some tips and tricks of the trade for you to use to help make your exercise experience more enjoyable, and more result savvy. Starting with a few of the most difficult areas: Abdominals, Hips, Butt and Thighs: 
 
Abs And Obliques
 
Working abs should not be an everyday part of your workout. You must treat this muscle just like any other in the body. You should work abs only 3 to 4 times per week to allow ample time for them to get strong and firm, as well as the time to recover. If you want rock hard, six pack abs, then you must train them for such. 
If you do the same number of abdominal exercises everyday, and the same exercises for them, you are doing nothing but building endurance in the muscle, and maintaining somewhat of the strength and firmness you've already accomplished through this method of abdominal training. 
 So what, you can do 500 sit-ups a day every day. Do you see your six pack? If you do, you're on one hell of a nutritional, exercise, and aerobic program. Don't misunderstand; the training of the abdominal muscle everyday does make it stronger, and firmer. 
However, if you do the same things everyday, you will only be building endurance after a certain point, and your gains will cease just like any other body part. You'll just stay in one place, not really gaining forward, or losing backward. So, what to do? 
You train your abs like you would any other body part you are trying to build or strengthen. Following is a great example: 
Do this plan three times per week: 
3 sets 35-50 reps each exercise with 30 to 45 second rest between sets. 
Exercises in this order: 
Leg Raises on Roman Chair, or hanging from an overhead bar (do not swing in the movement) 
Standard Ball Crunch, or Floor Crunch 
Legs up Hip Raise for Lower abs 
Twist Right--then Twist Left for Obliques 
Bicycles toward the end of workout when the abs are half spent 
Side Bridges 
Finish with double time crunches up to 100 reps to burn out the entire muscle 
Abdominal Workout Complete 
Note: Beginners can always start with 10-15 reps each set and work their way up to 35-50. Change up the exercises every 6 - 8 weeks to keep the muscle shocked. Remember to watch your diet and incorporate your aerobic activity for maximum fat burning. If you don't remove the fat from your abs, you'll never be able to see them no matter how many reps or sets you do. 
 
Hips, Booty, And Thighs
 
Oh yeah, now here is one that all women, and some men cannot deny. What to do, what to do, what to do? Well, this isn't rocket science. The hard part here is sticking to your diet and exercise plan. Here are some tips to help firm those hips, thighs and buttocks. This exercise plan is not in addition to Lisa's Lower Body Workout. 
Do this plan three times per week: 
1-2 sets, 10-15 reps with slow controlled movements to complete the set in 90 seconds tops. 
Exercises in this order: 
Leg Press: muscles worked are the glutes, hamstrings and quadriceps 
Smith Machine Squat: muscles worked glutes, hips, quadriceps, and hamstrings 
Leg Extension: muscles worked are the quadriceps 
Seated Leg Curl: muscles worked are the hamstrings 
Hip Adductor: muscles worked are the inner thighs 
Hip Abductor: muscles worked are the outer thighs 
Standing Lunge Flat Footed: muscles worked are all of the above 
Walking Lunge: muscles worked are all of the above 
Use this program for your lower body for at least 8 weeks before switching up the exercises. Remember to keep the upper body midline and erect with abs held in tight for the lunging part of this work out. Proper form is essential. 
You should see significant results in this 8 week period of time, but you will see results far before the 8 weeks are complete. Remember the nutrition and aerobic regime. 
Note: Beginners start with one set each. The more advanced; if you need more of a challenge, add a set or two, or try Lisa's Lower Body Workout instead. 
 
Informed Tidbits
 
•	Don't be afraid to try new avenues of exercise. What you discover may surprise you. 
•	Be aware of untrained instructors in Personal Training, Aerobics, Pilates, Yoga, etc. Always ask for credentials when hiring a personal trainer for yourself. They should be certified through a reputable association with at least 1-2 years personal training experience after getting certified. Get references!! 
•	Train Intensely to Up Post Exercise Fat Burning, yes it does work!! Get out of that 65% max. rat race. Body fat is controlled much greater if you pick up your pace during a run, cycle, walk, swim or any other aerobic exercise. So get moving to get losing. 
•	Wake up people, Weight Training and Aerobic Training burn the same amount of calories. So if you're a bit overweight, training with weights is a great way to start out with if you cannot do aerobic activity as of yet. 
And for the rest of us--if you do not have the time to do both in that training session, don't worry--you're covered. So, stop thinking that aerobic activity is the only way, and the most effective way to getting leaner. That is a MYTH! 
•	You DO NOT have to stretch before your work-out. Static pre-stretching for longer than 5-10 minutes temporarily decreases muscle strength and power for up to 30 minutes. A better warm-up would be to do progressive whole body exercise and skill practice. 
For example: warm the muscles with a light weighted warm up set of 10-12 reps at 1-2 sets before progressing into your actual heavy sets for weight training. Jog in place or on the treadmill for 5 minutes, or do abdominals first before aerobic exercise to warm the body for extended force. After the workout is completed, then do static stretching for 10 to 30 minutes to increase your effectiveness in recovery and injury prevention. 
•	Drink Green Tea, or take a Green Tea Catechins supplement in pill form to help you battle body fat. It has been proven to help fight fat as well as curb the appetite. Not to mention that it is also an effective antioxidant that helps to fight free radicals that have been linked to aging. Wow, who knew?? 
•	Eat a reduced number of complex carbohydrates in grams per serving early in the day, rather than at night, unless you are trying to build muscle, in which you will then have to eat complex carbohydrates as well as protein post-exercise in order to gain the mass. 
•	Choose lower Glycemic Index carbohydrates to help control insulin surges throughout the day. 
Rapid increases in insulin due to simple sugars or high Glycemic Index foods lowers the blood sugar, and promotes your appetite sooner than with lower Glycemic Index foods which tend to keep your insulin levels steady and normal, thus controlling your appetite better. Try CoEnzyme Q10, it will help to improve your Blood Pressure as well as Glycemic Control. 
•	Ladies make sure that you get adequate levels of Iron each day. An Iron deficiency can cause Low Blood Anemia and thus cause your energy levels to drop dramatically. Iron will boost your response to aerobic workouts by allowing the body to get more oxygen rich blood to the working muscles. 
So if you're feeling fatigued or listless before, during or after your aerobic workout that is beyond the norm, you may want to supplement your Iron intake, or see your doctor for advice. 
•	An absolutely fantastic way to do aerobic exercise is to jump rope. It not only allows you to burn 10 calories per minute. This activity will also help to make your bones stronger. 
It's positively a fabulous interval training aerobic choice. Spring is here, get outside and jump to great fitness and health. 
Always remember to train smart. For the best you can achieve in health and fitness-always remain informed. If you are looking at something new, research it first if you're not sure. Always check my articles here on BB.com. 
If I cannot answer your questions through my articles or an email, try the other writers here. They are very informed, and trained in many areas of health and fitness as well. 
Good luck, stay healthy and train smart! 
Lisa Moser

Every woman has struggled with her lower half in some form or fashion. Whether from being too slim with no behind, to being too heavy with too much behind. Needless to say the objective is the same for this area of the body. Both categories of women want to have beautiful firm shapely legs, thighs and buttocks. 
Women who have to work hard to achieve some size on a slimmer frame are no different from those women who have to work hard to lose some size on a larger frame. I am going to address both of these issues. 
When your size is limited, like mine was when I first began my fitness quests, your objective would be to gain some muscle mass. When it's over the limits that you are happy with, then your objective would be to lose some fat. Muscle Mass and Fat... two different things. 
First determine how much muscle mass you want to gain, then increase your calories and macro-nutrients accordingly. This is explained in my articles on Nutrition 101 Parts 1 & 2. If you aren't sure of how much size you want, shoot for small increments at a time such as 5 - 10 lbs. of gain to start. This same approach applies to losing fat. However, your calories and macro-nutrients will be reduced, and shoot for 10 - 15 lbs. of loss to start. After 8 - 10 weeks, assess your appearance once some muscle mass is gained, and fat weight is lost. Then take the appropriate measures either to continue to gain or to continue to lose. 
If you're happy where you're at, begin a maintenance program. I really can't give an approximate time table for either based on the fact that people gain and lose at different levels and speeds. This factors in with genetics, body type, metabolism, age, gender, and your ability to be dedicated to your goal, just to name a few. However, you will begin to see results quickly. 
There are several different ways to train the lower body for size, and fat loss. Every professional in the fitness industry has an opinion on what works and what doesn't. You may have to try a couple different approaches to find what works for you. This is my opinion... 
Gaining Mass on Legs 
When training for size there are two things that you will be required to do. You will need to increase your caloric intake, and train with a heavier weight on a muscle building program. Eat 5-6 small meals per day with enough calories in each meal to feed your muscles to grow, and keep your body in a positive nitrogen balance at all times. At the same time, keep the foods clean enough for the proper nutrients the body needs and not to gain an excess in fat weight. However, gaining too much fat for a slimmer body with a higher metabolism will be a little difficult, but not impossible. 
Train your legs twice a week, every 4 - 5 days depending on soreness. You will train calves in both sessions. 
Leg Training Session #1 
The Program: 
Barbell Squats: 4-6 sets X 8-10 reps each set 
Hack Squats: 4-6 sets X 8-10 reps each set 
Leg Press: 4-6 sets X 8-10 reps each set 
Bilateral Leg Press: 2 sets X 10-15 reps each set 
Dead Lifts: 3-4 sets X 15-20 reps 
Any Calf Exercises: 3 sets X 15-20 reps each set 
  
In the first training session for the week we do the Squatting, Pressing, and Dead Lift exercises. No exercise is better for putting mass on your legs like Squatting. Any bodybuilder or fitness enthusiast will tell you this. It is wise to have a workout partner to spot you for these exercises, because you will be training with heavier weight than what you were accustomed to. Have the Barbell Squat, Hack Squat, Leg Press, and Barbell Dead Lift as part of this session. Do 4 - 6 Sets for each with 8 - 10 Reps. If it's too easy to do 8 - 10 reps add more weight. 
The goal is to cause fatigue to start at least by the 5th or 6th rep, the load on the muscle is then greater and more muscle fibers are hit. Rest 1 Minute or until the lactic acid has moved out of the muscle, and breathing is back to normal between sets before going to the next set. Your ability to recover between sets will improve as your fitness level improves. Stretch the muscle between sets as well. After completing the Leg Presses, do 2 sets at 5-10 lbs. at 10 - 15 reps of Bilateral Presses, meaning single Leg Presses on the Leg Press machine. Your legs will be fatigued from the other exercises, so use caution when executing this exercise. Do Dead Lifts at 3 - 4 sets at 15 - 20 reps. Train calves at 3 sets of 15 - 20 reps. 
Leg Training Session #2 
The Program: 
Leg Curls: 4-6 sets X 8-10 reps each set 
Leg Extensions: 4-6 sets X 8-10 reps each set 
Barbell Lunges: 4-6 sets X 8-10 reps each set 
  (Switch lunges to Inner Outer Thigh exercises every other week) 
Any Calf Exercises: 3 sets X 15-20 reps each set 
  
After Four Weeks Add: 
Single Leg Curls: 3 sets X 10-12 reps (do after Leg Curls) 
Single Leg Extensions: 3 sets X 10-12 reps (do after Leg Extensions) 
In the second leg training session for the week, we do the Extensions, Curls, and Lunging exercises. Flip flop the Lunges with Inner Outer Thigh exercises on the low cable pulley every week. Meaning in session two on the first week do Lunges, and in week two in the second session do the Inner Outer Thigh, etc. This is in replace of, not in addition to. This way you will get the lunging benefits, as well as the inner outer thigh benefits without over training. Keep the sets and reps the same as in the first weekly session except for the inner outer thigh, do at least 3 - 4 sets at 15 - 25 reps with moderate weight. Don't train inner outer thigh to failure. Train calves at 3 - 4 Sets of 15 - 20 Reps. 
Do Single Leg Curls and Single Leg Extensions at 3 sets of 10 - 12 reps at a moderate weight after 4 weeks of training in this manner in addition to your Leg Curls and Leg Extensions. Follow this way: Leg Curls - all Sets/Reps, Single Leg Curl - all Sets/Reps, Leg Extension - all Sets/Reps, Single Leg Extensions - all Sets/Reps. 
DO NOT do excessive cardio training during your building phase. Keep your cardio at 3 - 4 times per week at 20 - 30 minute each session. 
Losing Fat on Legs 
Keep in mind that you can't Spot Reduce Fat. You will lose fat weight over your entire body no matter which bodypart you are actually training. In other words, training your legs will not cause you to lose fat on your legs only. It will come off your whole body evenly. Training to lose fat, tone and firm the legs, thighs and buttocks will follow the same regimen as gaining with these differences: You will need to reduce your caloric intake to push your body over into fat burning and train with lighter weights and higher reps and fewer sets for a fat loss program. You will eat 5 - 6 small meals per day to keep your body in a constant fat burning mode through an elevated metabolism. This will also keep your body in a positive nitrogen balance, so that your muscles don't go catabolic while you're losing fat. You will keep your foods much cleaner for this phase of fat loss than for the phase to gain mass, because the goal is to get leaner. However, you will tone and firm the muscle, and even gain some muscle in these areas due to that which is what you want to do. 
Train your legs twice a week, every 3 - 4 days depending on soreness. You will train calves in both sessions. 
Changes To The Mass Gain Program #1: In the first training session for the week, you will do the same exercises as to gain in that session with these differences: Drop the number of sets to 3 - 4 at 10 - 15 reps with a moderate weight. Keep the Sets/Reps for Bilateral Leg Presses the same. Train calves at 3 sets of 12 - 15 reps. 
Changes To The Mass Gain Program #2: In the second training session for the week, you will do the same exercises for this session with these differences. Drop the number of sets to 3 - 4 at 10 - 15 reps with moderate weight. Keep the Sets/Reps for Inner Outer Thigh exercises the same. Flip flop the Lunges with the Inner Outer thigh each week, same as in the gaining session. Train calves at 3 sets of 12 - 15 reps. 
Do sustained aerobic activity 5 - 6 times per week for 30 - 45 minutes each session. Add a Leg Circuit Training session after 4 - 6 weeks of training in this manner every 3 weeks in replace of the entire second training session and not in addition to it. 
 
For Gaining and Losing 
Gaining: Drink your protein supplement no later than 30 - 45 minutes after your training session is over. Take L-Glutamine, and Creatine (try Cell-Tech hardcore, the stuff is amazing) and eat adequate amount of carbohydrate at this time. For other supplements: Multivitamin, Essential Amino Acids, Flax Seed Oil, and Omega Three Fatty Acids taken in the morning. 
Losing: Drink your protein supplement no later than 30 - 45 minute after your training session is over. Lower your carb and fat intake, take L-Glutamine and Creatine. For other supplements: Multivitamin, Essential Amino Acids, Flax Seed Oil, and Omega Three Fatty Acids, taken in the morning. Consider a fat burner such as HydroxyCut or Xenadrine NRG, both of which are excellent choices and follow the directions on the bottle exactly. 
•	Drink at least a gallon or more of water per day, no exceptions. 
•	Use variety in the exercises. There is more than one way to squat, press, curl, extend and lunge, etc. Do not put into your sessions every leg exercise there is in hopes of getting results quicker. Stay in this format. 
•	Change these exercises every 6 - 8 weeks, staying in the same format. 
•	Adjust weight accordingly as you get stronger. Legs adapt quite fast. You will see and feel differences quickly. 
•	Get plenty of rest, and don't overtrain. 
•	Assess yourself after a complete 16 - 24 weeks of training legs in this manner before deciding to change to a different format altogether.
Follow these guidelines closely, stay true to yourself and you will be on your way to more beautiful and shapely legs. 
Good Luck and Train Smart! 
Lisa Moser

Part One: Basic Guidelines! 
Designing a nutritional program for fitness competing can be a little tricky. If you have not been dieting for competition, or if you have only reduced your overall calories to lose weight on a general level, and have not followed the basic formula for nutritional balancing of your diet, chances are you are not getting the proper nutrients that your body needs for the demands of training that you are putting yourself through. Following are the basic guidelines and tips to help you to design your nutrition around your training for optimal performance: 
First and foremost your body needs food for optimal performance, and to function properly. For fitness athletes food provides nutrients for growth, and repair of muscle tissue due to the stress induced from above average training such as lifting, gymnastics, strength, endurance, and conditioning training. Supplementing your diet with additional food sources such as protein drinks, protein powders, performance bars, etc., will aide in helping your body meet specific nutrient demands required from increased physical activity. 
Basic Nutrients: 
Protein: The building blocks of muscle. Protein repairs and maintains the body's tissues, organs and promotes muscular growth. 
*Excellent sources of protein are lean meats such as beef, chicken, turkey and fish. 
*Amino Acids from protein are used to support your immune system. 
*Athletes need more protein in their diets than people who are less active, or are inactive. 
*Without adequate protein intake muscular growth is impossible, and the body will become catabolic if you train without eating enough of it. 
Carbohydrates: Used primarily as an energy source. 
*Activity is fueled by a mixture of carbs and fat with a small contribution from protein. 
*The body's ability to store carbs is very limited. That is why we tend to gain weight if we eat them in excess. 
*Carbs are classified in four ways: simple sugars, refined carbs, starches, and fiber. 
1.	Simple Sugars are found in table sugar, honey, molasses, fructose, and corn syrup. Sugar is not a good source of carbohydrate intake, causing high sugar levels in the blood which shoot up fast and then drop dramatically causing a "crash" effect. It burns too fast, and causes the body to release high levels of insulin which promotes fat storage. 
2.	Refined Carbs: Made from flour sources such as breads, baked goods, pastas, and cereals. The refining process causes them to be quickly digested and absorbed thus behaving like sugar. Not a good thing for athletes needing sustained energy sources. 
3.	Starches: The most natural form of carbs found in foods such as oatmeal, beans, corn, peas, potatoes, sweet potatoes, and brown rice. These forms of carbs are better for the fitness athlete due to the slow burn. They are not digested quickly, and they do not promote fat accumulation nearly as much as sugar or refined carbs which make them the better source. 
4.	Fibrous Carbs: Come from vegetables such as lettuce, spinach, asparagus, broccoli, cauliflower, zucchini, oat bran, and onions. These forms of carbs are very important because they slow down the release of insulin--so do egg whites, when digesting starches and limiting the amount to be stored as fat. Fibrous carbs aide in the digestion process as well.
Fats: Excellent sources of fats are found in olive oils, canola oils, and in Flax Seed Oil. Flax Seed Oil is an excellent source of the Omega 3 Fatty Acids which aide in fat loss. Make them a part of your everyday regimen. Avoid saturated fats such as butter, margarine, vegetable oils, cream, Mayo, egg yolks, salad dressings, or anything fried. Fat is not as an efficient source of energy for fuel as is carbs. 
Water: Drink It, Drink It, Drink It!!! At least a gallon or two per day. That's just the way it is. A complete no brainer. 
Designing Your Nutrition Program 
1) Diet must have an adequate number of calories for optimal performance. 
2) Diet Must have an adequate amount of protein, carbs, and fats. Macro-Nutrient Ratios for Optimal Performance: 30% Protein, 55% Carbs, 15% Fats, however with the constant demands and changes in a fitness athlete's training regimen, these ratios must be modified as needed. 
3) The basic formula to determine your daily caloric intake is between 8-15 calories per pound of bodyweight. This varies depending on whether you are trying to gain muscle mass or lose body fat. **NOTE: Of course bodybuilders would use a much higher caloric formula, but since fitness is not bodybuilding to such a dramatic degree this formula will more than be adequate for your fitness goals in nutrition, gains, or losses. I have used this formula for a very long time, and especially when getting ready for competition, and I have found that it works best in general. During the course of your training, you will make appropriate adjustments to your diet as you learn what your body needs and how it reacts to certain levels of training and nutrition. Believe me, if you aren't getting enough of something, your body will let you know. 
As you get closer to your competition date, usually about 8-12 weeks out, these ratios will change in carbs and protein, with protein being the highest ratio going into the "getting lean" process. It is best to start your pre-competition diet at least 16-18 weeks out because you may need to gain mass before you lose fat. You need an adequate amount of time to do this in. The best time to gain for competition is when the season is over, that way you can concentrate on defining and losing fat weight 8-12 weeks out from competition. It also depends on how many competitions you plan to do in a year, and how far apart they are, and how much time you have to get ready between events. 
Some Nutritional Strategies: 
1) Meal Structuring: Refers to the composition of each individual meal. Each should be balanced according to the Macro-Nutrient Ratios. 
2) Meal Patterning: How your meals are consumed throughout the day. The goal is 5-6 small meals spaced evenly throughout the day equals a more uniform supply of nutrients for recovery, glycogen, and restored energy levels. NOTE: as your body becomes stronger and more in shape, your metabolism is going to increase. By spacing your meals equally apart throughout the day it keeps your metabolism going, thus burning fat, so the importance of meal structuring is vital. If you miss a meal you will know it. Try very hard not to miss meals, or to go too long between meals. You don't want to start to feel too hungry, or let your blood sugar levels drop too dramatically because you missed a meal. You will feel lethargic, and tired and you're heading for a "crash". Get those meals into your body when its time. I know this is not always easy when you work everyday, so planning is very important. 
Gaining Muscle Mass: 
Starting out as a first time fitness competitor, you may need to gain some muscle for strength and body symmetry. Follow these guidelines to gain some muscle mass before transitioning to the "getting lean" phase of your nutritional program. 
If you need to gain mass increase your caloric intake by 300 calories per day above the basic requirements. If after 1-2 weeks there is no significant weight gain, increase by another 300 calorie per day increments. Continue this process until you start to gain at least 1 pound every 1-2 weeks. A thinner athlete will get better gains from an increase in carbs, and the heavier athlete will get better gains from an increase in protein. Losing Body Fat and Getting Lean: 
1) Change your diet to consume a higher ratio of protein, and less ratio of carbs. This is most effective 8-12 weeks out depending on your current metabolic rate. If your metabolic rate is slower, start at 12 weeks out. *Remember, the judges do not want to see striations in the muscle, or a too lean appearance in fitness competitions. Keep a close eye on your fat loss during these 8-12 weeks, being careful not to get too lean too fast. 
2) Increase energy expenditure by performing additional aerobic activity. NOTE: Now would be the time that you would transition your aerobic activity to twice per day. a) Morning before meals, b) Evening for additional expenditure. Refer to Training to Compete in Fitness for more info. If you reduce caloric consumption after a few weeks, your metabolic rate will slow down to match the reduced level of intake, and weight loss will stall. Shock the body by flip-flopping calories each day more then less, and vice versa to keep the metabolic rate up, and the body from adjusting to those changes. Aim for 1-1 1/2 pounds of fat loss per week. 
Trouble Shooting Problems: 
1) Losing weight unintentionally--you need more calories, increase carbs and protein. 
2) Feeling overtrained and losing strength--increase your protein intake. 
3) Feeling fatigued or overtired before competition or before and during training--increase carb intake before and after the event, and before training--use a high carb drink such as Defend, Gatorade, or Poweraide. NOTE: You will increase carbs to a high level anyway when you carbo load before competition, which will give you a more than adequate supply of glycogen stores for energy. 
4) Resistance training is failing to make gains in muscularity or strength--increase protein intake. 
5) You're gaining fat--decrease carb intake, and increase protein intake. 
6) Do not starve yourself thinking that is the best way to lose weight. Your body needs food to lose, not the opposite. 
7) Change the content of your diet for variety. Don't eat the same things everyday at every meal. Allow one meal a week for a "cheat meal" so you don't feel deprived. Don't over do it. Drop this meal 10 weeks out. You can go ten weeks without a French Fri or a slice of pizza. 
8) Take a Multivitamin geared more toward women with the RDA of calcium 1200 mg per day, and iron 15 mg per day. 
9) Consume enough calories--make sure that your energy intake = your caloric expenditure. Do not take in more calories than you can burn off within that same day. 
10) Avoid high sugar foods--sugar increases insulin levels which inturn promote fat storage. 
Listen to and watch your body as it changes and progresses. Pay attention and combat problems immediately. When on stage you do not want to look tired, drawn-out, or underdeveloped due to improper nutrition, and over-training. Keep a journal of your progress. 
Remember to train smart, stay focused and disciplined. Refer to Part Two of Nutrition and Fitness 101 - Putting it all Together for more information on designing a nutritional program. 
Train for Success!!! 
Lisa Moser
 
 
6) Nutrition 101- Part 2
Nutrition and Fitness Competing 101 
By: Lisa Moser
Part Two: Putting It All Together! 
Explained in Part One was the importance of protein, carbs and fats for optimal fitness performance, mass gains, and fat losses. I will now explain how to put those nutrients together into an actual program and how to follow it. 
 First determine your caloric intake per day. Are you training to gain some mass, or are you training to get lean? Knowing what your competition weight should be will help you dramatically in determining this. If you don't know what your competition weight should be, particularly for first time competitors, and exactly how you will appear after gaining or losing, don't worry. Just follow a basic rule to lose 10-15 pounds of bodyfat and make appropriate changes to your diet as your competition date draws near, and your being very observant of your appearance--definitions, symmetry, and leanness prior to. Have your trainer, or some other fitness professional at your gym give you a bodyfat composition test to determine where you are with lean mass to bodyfat ratios, and design your program based on those calculations. This test will help you to determine how much fat you will need to lose, and how much mass you will need to gain. Keep in mind what the judges are looking for in your overall appearance when you start your program, and begin to make adjustments if and when needed. I will elaborate more on that at the end of this article. 
BodyFat Composition 
This test will let you know how much lean mass you are carrying on your skeletal frame, as well as fat mass. Lean mass refers to bone, muscle, organs, heart, lungs, cartilage, tendons, etc., Fat mass refers to, well fat. There are different layers of fat in the body. The adipose tissue, the fat that is under your skin is your main focus. The subcutaneous fat which is around your internal organs is not. However, subcutaneous fat will be effected by a fat loss program. 
A woman's normal levels of bodyfat percentages to lean mass are 18% to 22%. These percentages will give a smooth healthy appearance of fat over the muscle tissue. You will look slim, but not fat, depending on your genetic makeup and how tall you are. To achieve a lean appearance for competition with beautiful tight lines of definitions, you may need to drop that percentage down to 8% to 10% of total bodyfat depending once again on height and muscle mass. Anything below 8% is going to put you into a striated appearance of a bodybuilder, whose bodyfat percentages for competition are usually 4% to 6%. Not where you want to be.

Shoot for a bodyfat percentage of 10% to 12% first, once there access your appearance, if necessary drop another 1% to 2% until the desired overall appearance is achieved. Your trainer who conducts the test can tell you exactly how much lean mass you are carrying and how much fat mass you are carrying, and determine how much fat is needed to be lost, and how much muscle mass is needed to be gained in pounds to achieve a certain overall competition body weight. If you are already lean to some extent, you may not need to lose a lot of fat weight, you may need only to gain some muscle mass, and then reduce excess fat after that mass gain. Or you may be the opposite. Either way, the nutritional program is designed the same way for both needs. 
I am going to use a female who is 130 lbs, and is at 16.5% bodyfat, with 83.5% lean mass as an example: 
Female: 130 lbs.     Lean Mass: 83.5% = 108.55 lbs. muscle weight
Body Fat: 16.5% = 21.45 lbs. of fat weight
Goal for competition weight is 122 lbs. overall. She needs to gain 3-5 lbs. in lean muscle mass, and then lose an additional 11lbs. of fat weight to achieve this, and be at a mass gain and a bodyfat percentage of 8.5%. 
To Gain: Start with 12 calories per pound of bodyweight. *Note: Start at 12 then adjust up to 15 if necessary. 
12 x 122 lbs. = 1464 total calories per day to gain 3-5 lbs of lean mass. 
Macro-Nutrient Ratio = 35 - 55 - 20, protein, carbs and fat. 
1464 x .25 = 366 cal. in protein per day. 
1464 x .55 = 805 cal. in carbs per day. 
1464 x .20 = 293 cal. in fat per day. 
336/4 = 91.5 grams protein per day. 
805/4 = 201.25 grams of carbs per day. 
293/9 = 36 grams of fat per day. 
Six Meals Per Day: 
15.25 grams protein per meal 
33.5 grams carbs per meal 
6 grams per fat per meal 
Follow until the goal of lean mass gain is achieved, preferably for 5-7 weeks if your gains are steady at 1 lb. per week. Have bodyfat percentage recalculated at 5-7 weeks to determine percentage of lean mass. Also, the one gram of protein per pound of bodyweight can be used instead of the protein macro-nutrient ratio. Make proper adjustments to total caloric intake, and grams per day/per meal. 
Getting Lean: Start with 10 calories per pound of bodyweight. Note: Start at 10 then adjust down to 8 if necessary. Only if necessary. 
10 x 122 lbs. = 1220 total calories per day to lose 11 lbs of bodyfat. 
Macro Nutrient Ratio = 35 - 50 - 15, protein carbs and fat. 
1220 x .35 = 427 cal. in protein per day. 
1220 x .50 = 610 cal. in carbs per day. 
1220 x .15 = 183 cal. in fat per day. 
427/4 = 106.75 grams protein per day. 
152.5/4 = 152.5 grams carbs per day. 
183/9 = 20.33 grams fat per day. 
Six Meals per day: 
18 grams protein per meal 
26 grams carbs per meal 
3.5 grams fat per meal 
Macro-Nutrient Ratio 50 - 35 - 15 of a higher protein intake: 
610 cal. protein per day = 152.5 grams protein 
427 cal. per day in carbs = 106.75 grams carbs per day 
183 cal. per day in fat = 20.33 grams fat per day. 
Note: You may change the Protein Ratio up or down depending on your individual needs and the progress of your results. Remember to calculate based on the overall total calories per day that are needed. Be careful when doing this, changing protein means changing carbs. You don't want to lose too fast or too slow. 
Use the Macro-Nutrient Ratio that is working best for you, and you are losing bodyfat at 1-2 lbs per week, yet maintaining your lean mass. Follow this program until you are 7-10 days out from competition, because now you will transition into your carb depleting, and carb loading phase. This process eliminates carbs and glycogen from from the muscle, then puts glycogen back into the muscle to give a more refined cut and definition, as well as causing the skin to look thin over the muscle creating an appearance that looks more toned, full and firm, not smooth and flat. Carb Loading/Depleting is a very delicate process. It may take you 2-3 times to get it just right for your individual makeup. Everyone has a theory that works best for them. You will have to find the process that works best for you in this phase. That comes from trial and error. 
 
Your Visual Appearance - Self Assessment: 
You should look for tight lines in the shoulder areas, bicep-tricep, mid-chest for athletic cleavage, abdominal area mid-sides-lower and see some separations, upper and mid-back, tight and firm around the gluteus and hamstrings: no saddlebags, or even a trace of saddlebags when turned front facing forward or to when turned to the side, legs should appear tight with trace separations in the quads, no jiggle when walking in the hip and lower glute area. No traces of cellulite at all. Skin should be smooth and firm as possible with no dimples from cellulite showing through. Calves firm and sleek. Overall appearance should be symmetrical and athletic, toned, defined, and healthy. You should still look very feminine. 
 Your swimsuit should not cut into the skin as when there is fat on the hips and at the lower gluteus, or around the abdomen. There should be no pudgy overhang at the top part of your swimsuit bottom that fits around the abdomen. Your abdomen must be flat top to bottom. The elastic bands should fit evenly on top of the skin and muscle with no indents from over hanging fat. Same for the straps or ties on the swimsuit top. When pulled tight to clasp or tie, the straps should not have any fat overhang around the sides. You can tell the difference in a slight skin overhang, to a fat overhang. Especially in stage lighting. When you have this appearance with a complete and overall symmetry, you are ready. 
Areas of Concentration When Designing Your Nutritional Program: 
1) Glucose uptake to support insulin levels by balancing blood sugar levels. 
2) Normalization of blood sugar levels to support oxidation of fat, stabilizing the appetite and reducing insulin spikes. 
3) A constant nitrogen balance with Branch Chained Amino Acids in the muscle to increase muscle gain and prevent catabolic reactions. 
4) Eating clean foods, such as fibrous carbs--veggies in their raw and fresh forms, leans cuts of beef, chicken, turkey and fish. Egg whites for insulin stabilization and protein. Oatmeal, sweet potatoes, and brown rice for starchy carbs. Limit fruits to early or midmorning meals. Steam or boil veggies, grill, bake, boil, or broil meats. Eliminate salt and sugar from your competition diet. Drink your water everyday. 
 Supplementation of your diet will help to keep these key points in check. Some wonderful supplements to consider are: MetRx products, EAS products, Designer Protein, Mass building products, Creatine products with L-Glutamine, all of which are available here on Bodybuilding.com. Also available to aide in the fat burning, or the thermogenesis process are Xenadrine, Hydroxycut, and various products with BCAA's. Click on the blue links for more information on these products or contact me at MoserFitness@aol.com with questions, or if you need help. 
Research the various products and choose the ones that you feel would work best for you and your specific goal. There are a lot of products, and confusion can come into play. Research and read about the various products and what their specific purpose in nutrition supplementation is, and then determine if that product is what your body needs. Always make an informed and intelligent decision when deciding on a specific supplement. What works well for one person, may not work well for another. First starting out on this quest for optimal nutrition will come through trial and error. It has happened to us all, however, you will find what products work best for you and what products best meet your specific needs to aide in your reaching your fitness performance goals. 
Follow your nutritional program religiously, and Do Not Deviate from your goal. Your gains and results will come only if you follow your training and nutritional programs and you will shine on stage when its time. Train smart, stay focused and positive. You can achieve anything that you set your mind and heart to. 
Train for Success!!! 
Lisa Moser

When you have decided to embark on a journey to compete in fitness, your mind will start to reel. You will feel excited, anxious, and frightened, and a little confused. You will find yourself asking a broad array of questions, and then you have to set out to get those questions answered. The information within this article will hopefully help to answer some of the more basic questions, and get you started on your way to your first competition.
 
Where Do I Start?
 
The first of many questions is "where do I start?" Well, the first thing you have to do is be absolutely sure that you want to compete. Not to frighten, or deter your objective, but the fitness competition is a very competitive field. The women you will go up against may have been competing for some time, and will be difficult to beat. Always go into your competition with the goal to win, however, do not be disappointed if you don't.
Just placing well in a first or second competition is very rewarding, and proves that you have what it takes to place better and move up. I placed 6th in my first competition out of 28 women. I was very happy with that result. I continued to stay in the top 5 after that. Getting feedback from the judges, to find out what areas you need to improve in, will help you to come into your next competition better prepared and more confident.
Just remember that you are a winner every time no matter where you place, because of the hard work and dedication that you put into getting prepared for a show, because it's not easy. Competing is fun and exciting, and you will learn many things from every show that you participate in. Other competitors are always willing to help you.
 
With that said, the next thing to do is to decide which sanction you want to compete in. In general, the rules are similar. However, based on the sanction you choose, you may or may not have an evening gown, or a one-piece swimsuit round.
Ms. Fitness USA will have an evening gown round where you will be required to stand on stage in front of a microphone and answer questions that the judges ask you.
They will be looking at how well you project to the audience, how intelligent your answers are, and your overall grooming and appearance. Ms. Fitness USA does not have a one-piece swimsuit round. Fitness America and Miss Fitness Olympia do not have an evening gown round. Both of them do have a one and two piece swimsuit round, and of course the routine round.
Ms. Fitness's routine round is 90 sec. Fitness America, and Miss Fitness Olympia have a 2-minute routine round. You must take those things into consideration when you are deciding which sanction to go with. After you have competed for a while, you may opt to try them all. The rules however are basically the same. You may go online to their websites and pull up that information. You need to know the rules completely. A list of regional and national shows will be posted as well, so that you can decide on one to get ready for.
•	Fitness America 
•	NPC 
•	IFBB Fitness Olympia 
•	Ms. Fitness USA 
 
Getting Ready For The Show
 
Once you have decided on the sanction, contacted them and paid your fees to become a member, and have a show in mind to shoot for, you have to get ready for it. Now the really hard work begins. It is a good idea, if this is going to be your first show, to start at least 4-6 months out. After that, 3 months out is normal. You have a lot of things to do. Deciding on swimsuits and colors, gowns-if needed, routine outfits, and putting it all together.
If you have no background in dance or gymnastics, cheerleading, aerobics, etc., it may be a good idea for you to hire a professional who can help you in those areas.
If you do not have a trainer, you may need one to help you to get your body, as well as your nutrition in order. If you know people who have competed in body building or fitness, ask them to help you in your presentation, like walking out onto stage, turning, and your standing posture when facing the judges in a line.
Your package must be complete when you come out onto the stage. You must show confidence, and look like you are having the time of your life. Believe me, it will show if you are too nervous and look frightened. So practicing your routine and quarter turns in front of friends and family at least 1 month out will help you to overcome nervousness and fear before you get on stage.
It may also be a good idea to occasionally see a chiropractor and a massage therapist, because you will get sore and stiff. Keeping your muscles loose and agile during training is imperative. It will help your performance on stage dramatically. So having someone to aide in helping you to recover quickly from those things will only be beneficial for you. Keep in mind that you will need a variety of supplements to help you to get your body in peak condition. BobyBuilding.com has everything that you will need.
 
Conclusion
 
Well, that is pretty much the gist of fitness competing on a basic general level. Please refer to other more detailed articles written by me located here on BodyBuilding.com. Or you may contact me at lisamoser@bringitfit.com. for a more personal approach to your getting ready to compete.
Good-Luck, and TRAIN for SUCCESS!!! 
Lisa Moser

You have decided to compete in fitness and are not sure of a training regimen. This is the part of your goal that takes a lot of planning and hard work. If you do not have a training partner or a personal trainer, it would be a good idea to get one. 
First you must assess yourself. You should have read the guidelines, rules and regulations from the sanction you chose to compete in to know what the judges are looking for. Another way to have a good idea is to view a fitness tape form someone who has been in a show, or order one from online. Critique yourself from head to toe. Use a full-length mirror and get feedback from your trainer to help to determine your overall symmetry, muscle tone, and definition. Determine your strengths and weaknesses, and put those into your training program to help to balance your overall package. 
If you haven't worked out in a while, make sure you go through a conditioning training phase first, to better help to prepare your muscles for a more intense training program. Incorporate strength, endurance and flexibility training into your program. Remember that you will be putting together a routine that must reflect those three things, and you will need to train with those things as your ultimate goal. Your physical appearance should also reflect those things as well. When you are standing in front of the judges in a swimsuit line-up, your body will be scrutinized from head to toe. You want to appear feminine, strong, toned, defined with tight firm lines, even, and symmetrical with reasonable levels of body-fat that projects a healthy and fit body. The judges frown at striations and cuts too deep, as well as a physique that is too smooth with little definition and tone. They also frown at levels of body-fat too high. You don't want to jiggle when you walk out on stage. Your body must be in proper proportion to your height, with a V-Taper from your shoulders down to your waist. Glutes and legs must be tight with very small levels of body-fat, and in proper proportion from your feet to your waist. The judges want to see the definitions in your abdomen, but not to the level of a bodybuilder, and they will frown at any pudge that lingers around the lower abdomen. Make sure your entire body is tight and firm. Getting the formula that is best for your individual body type comes with trial and error. But believe me, you will get it right. Your body should be in peak performance at least two weeks out, so that you can deplete and load before your show. You cannot wait until the last minute to get it together. Your body may not react the way you intended it to, and you may end up showing too cut or too smooth, drawn out, tired or flat. You do not want to project an unhealthy appearance, so plan well. 
Set your goals and stick to them everyday. Stay focused on your objective. DO NOT OVERTRAIN. Design your program around your job and family time. Remember to get adequate amounts of rest, and also remember to have some fun as well, so that the stress from training and diet can be released. It is also very important that you have a wonderful support system through friends, family, and co-workers to be there for you and encourage you when and if the stress from training and diet starts to take its toll, as well as being there for you when you go to your first show. 
Keep it fun. Stay focused and confident. When you walk out on stage for the first time all of your hard work will shine, and you will know that you're going to kick butt. 
TRAIN FOR SUCCESS!!! 
Look for these things in self-assessment for training: 
*Underweight? By how much? 
*Overweight? By how much? 
*Muscle Tone? Can I see anything? 
*Definition? 
*How strong am I? Can I do a Push-Up, Pull-Up, Handstand, Pike Hold? 
*What is my flexibility level? Can I side-split, middle-split, high kick? 
*What is my energy level? Will I be able to sustain a strenuous fast-paced routine that must look effortless? 
*Do I look fit at level appropriate to compete against others? 
*Do I have enough confidence? 
*Do I project flair and style? 
*What are my strengths? 
*What are my weaknesses? 
*How is my attitude? Will I project well to an audience? 
*Will I need a trainer, dance coach, gymnastics coach, a choreographer, Etc? 
*How much time do I want to devote to training for a fitness competition. 
This is how my training schedule looked when I first started to compete. It has changed over the years, but this will give you an informed idea. 
6 Months Out: 
Cardio: 4-5x per week for 30 to 45 min. Morning/Evening Sessions 
Strength Training: 4-5x per week. 60 min. 
Weight Training: 5x per week working one/two muscle groups per session. 
Flexibility Training: 7 days 30-45 min. 
Gymnastics Training: 2x per week 60 min. 
Routine Training: 3x per week 60 - 120 min. 
Rest: 24 Hour Period of 1-2x per week as needed 
3 Months Out: 
Cardio: As Needed for Extra Caloric Expenditure Morning/Evening Sessions 
Strength Training: 5-6x per week 45min. 
Weight Training: 3x per week/Interval Training 45 min. 
Flexibility Training: 7 Days per week 30-45 min. 
Gymnastics Training: 2x per week 60 min. 
Routine Training: 4x per week 60 - 90 min. 
Rest: 24 Hour Period of 1-2 x per week as needed 
  
Train Smart!!! 
Lisa Moser

Part 2

Ask yourself - "What is my goal in fitness competition?" Is it for personal achievement or is it to be one of the best in the industry? When you have determined your goal, then you can structure your training around that goal. Top fitness competitors train at least four to six hours per day in a split routine in conjunction to getting ready for a fitness event. If your goal is to be a top fitness competitor, your training will and must be consistent in that range. How far you want to go is up to you. Either way you will get the joy and fulfillment that you have set out for. 
LET'S GET STARTED! 
Your training program must be designed to consist of morning and evening sessions, with aerobic and anaerobic activity. A split routine would probably work best because you are working different muscle groups on successive days, therefore allowing ample recovery time for muscles not being trained. Example: If you work your chest and triceps today, you would work your back and biceps tomorrow. Another example is a six day/two per day: AM chest, PM back, etc. Assess your physique to determine what method of weight training is needed. 
 
Six Months Out: Train with weight at lower reps and higher weight or intensity for strength. Strength training is one of the factors in fitness competing. You have to show it on stage. Train to get as strong as you possibly can for the next four months. Make sure that you have a partner/trainer to help you with forced reps, negatives, and squats. Keep in mind that it is not necessary for you to train to failure at every session. Keep track of your progress and make the appropriate adjustments to your workouts as you go along. This method of training is not only going to improve your strength levels, but it will help to add some muscle as well, so you can sculpt your body and fine tune that additional muscle at two months out during your defining phase. 
Three Months Out: Move your aerobic training sessions to twice per day. Endurance is another factor to be mastered in your routine. One AM session for a minimum of thirty minutes on an empty stomach, for obvious reasons, and an evening session for a minimum of forty-five minutes. This can be moved up to two months out depending on your body-fat levels at twelve weeks. Focus on symmetry. 
Two Months Out: Train for definition and symmetry. Your strength and endurance will remain because during those first four months you should have developed your routine and have been training it at least three to four times per week. There should be an adequate number of strength moves in your routine to help maintain your strength levels. You should have also incorporated training your strength moves into your workout sessions, separately from your routine. This will not only help to make your routine cleaner, but will also make those moves appear effortless when executed. If your diet is balanced and structured properly, you will be able to keep your muscle from going too catabolic during this time. Remember that everyone has a different body type in general. Genetics as well as age play a very important role as to how your body will react to certain methods of training. You may need more or less time to define and sculpt. Knowing how your body responds to certain training methods will help you and your trainer structure your program to develop a winning physique. 
 
  Before and After Hardcore Calf Training. Ha Ha!
One Month Out: Assess your body-fat level, and make appropriate adjustments to your aerobic sessions. You may not need the evening session anymore. Or up your morning session to forty-five minutes, and evening session to thirty. Stop all weight training ten days out. Train routine full-out two to three times per week. Train strength, gymnastics, dance, aerobic, or cheerleading moves only during the warm-up before you practice your routine. Do not train those requirements in a separate session anymore. You are basically just maintaining and fine tuning before your show. Your routine should have been ready two weeks ago. Now is not the time to make unnecessary changes to your routine. Get plenty of rest, and prepare to deplete and load during this time. Five days out, you will do no training at all except flexibility, and train your routine one time at the beginning of the five day rest before show. Then a slow walk through two days before. Do not train routine again until you are on stage in front of the judges. 
Stay strict and do not deviate from your training or diet. PRACTICE! PRACTICE! PRACTICE! If you are going to use gymnastics (which is not a requirement) in your routine, you should train with your gymnastics coach at least two times per week, and train your gymnastic moves everyday. You should also train any dance, aerobic, or cheerleading moves that you will be using in your routine every day as well. It is not necessary to train so intensely for a local event if you have a good idea of what your competition is like and you are confident that you can make the top five to qualify for nationals. However, if you haven't trained properly it will show in your performance and in your presentation. If you expect to go to a national or world event without training properly, you won't have a good chance of placing well or winning for that matter. The national level is professional, and there are steps to making pro. The competition at this level is stiff. So be prepared the same for a local event, which are not easy to win either, as you would a regional or national event. 
 
TRAIN for SUCCESS!!
Tips When Training: 
*Incorporate Plyometrics for powerful jumps and explosive leaps. 
*Train your strength, gymnastics, dance, cheerleading moves, etc., at least 5-6x per week in a separate session from routine. 
*Flexibility training should be done everyday for at least one hour minimum to include the entire body. Not just legs for splits. Include PNF Stretching: Proprioceptive Neuromuscular Facilitation in this regimen for greater range of motion and deeper stretches. Have your trainer help you by pushing you deeper into your stretch. 
*Switch your weight training to intervals or a circuit two times per week if you begin to feel overloaded from training, and lighten your resistance or weight for two weeks then go back to your split routine. If you feel over-trained, take two to three complete days off entirely and rest. Reassess your training program and make adjustments. 
*Other workout techniques include: Supersets, Trisets, and Pyramid Training. Large numbers of sets are usually not needed when training this way. However, do not train this way everyday. **Remember, you are training for fitness not bodybuilding. 
*Limit two to three exercises per body part. It is not necessary to do several different exercises per body part. That over-fatigues, over-trains, and causes unnecessary soreness in the muscle. Besides, you're going to be doing plenty. 
*Keep in mind that when training routine and strength moves that your entire body is being worked-out as well, so structure your weight training to routine training. For example: if you have several moves in your routine that require extensive tricep/bicep or shoulder strength, those body parts will be worked-out just by using your own body's weight, and may not require an overly intense weight training workout in addition to that. Train Smart! 
*Stay within your target HR Range when doing aerobics so that you burn stored fat more efficiently. Anything over your Max. HR is only putting strain on your body. Do aerobics for at least 30-45 min. at a rigorous pace for endurance staying within your range. 
*Train for Peak Performance!!! Not exhaustion. Stay Focused! Stay Positive! Be Confident! 
Lisa Moser

Performance! Performance! Performance! 
Routines that seem effortless, fun and full of flair and pizzazz are the routines that are the BEST! Proper form and sharp clean moves are what the judges look for, and are the most impressive. Show plenty of originality, attitude, athleticism, coordination, strength and endurance. Those elements put together correctly will insure a winning routine. 
 
However, overcrowding your routine with too many strength, flexibility, dance, or gymnastic elements will make it look too rushed and sloppy. Not the impression that you'll want to display on stage. Following are some tips to help you design your routine or improve upon one that already exists: 
 Find a professional choreographer to help you. He or she will evaluate the skills that you currently possess and build from that. They can also incorporate several different ideas into various segments of your routine that you may have never even thought about. They can help a great deal to turn a boring routine into an exciting routine. 
 Have the music selected before you design the routine. Knowing what type of music you want to use first will help you to set the pace of your routine, or to give it a theme and an idea of what direction you want to take. For Example: If you are going to use a high-energy aerobic type song with a fast-pace of over 148 BPM, then you would want to use elements that are aerobically suitable for that pace, rather than elements that would more than likely look like they don't belong in the routine. Your choreographer can help you to determine what elements would work best with certain music types. 
 Your music is very important. It will tell a lot about you and set the pace for your routine. Judges would rather see a high-energy fast-paced selection that is explosive from beginning to end. A slower paced selection will only induce boredom with less anticipation as to what your going to do next. Keep your pace upbeat and flowing throughout your entire routine. 
 Have your music remixed with sound effects by a professional. PLEASE DO NOT ATTEMPT TO REMIX YOUR OWN MUSIC!!! The judges will be able to tell if your music was mixed professionally by the way it sounds. Your music should flow smoothly as well, as if it were originally recorded that way. It should be only TWO MINUTES in length. Anything longer than that, the judges will deduct points for going over your time. If you choose to compete in Ms. Fitness USA events, the time limit on your routine would be 90 SECONDS. Do not confuse NPC, or Fitness America with Ms. Fitness USA routine lengths. The judges do and will time you. So get the length of your music correct when remixing. 
 Once you have decided on your music, you can begin to design your routine. Leave room for making changes. Certain elements DO NOT always work where you want them to. You may have to move things around a bit to get them to work well and fit nicely. Remember to always think "FLAWLESS EXECUTION." You should break your routine up into 3-4 parts. I always use three parts, that works best for me. Visualize in your head what elements that you would like to use in the 1st part, 2nd part, and 3rd parts, etc. It is good to know your music when you do this, because you must see yourself in your mind's eye actually doing the movement to music. The reason for this is to place harder and easier elements in certain positions in the routine to keep your pace, and to help make the overall effect look flawless and effortless. If you can't make it work in your head, you may not be able to make it work at all. But it is possible, with practice. 
The more difficult elements require more strength and endurance rather than the easier elements, and will-depending on your pace in the routine zap your energy away. You do not want the first part of your routine to have all of your most difficult moves performed there. You will more than likely crash and burn before the end of your routine, or the remainder of your routine may become too boring. Place those elements strategically throughout the parts of your routine to allow an even flow of your energy and exhibit a very dynamic routine from beginning to end. The easier elements that you are to incorporate are to aide in helping you to catch your breath, and breathe throughout your routine. For Example: Lying on your back with the top of your head facing the judges and audience, executing a middle-split in reverse is an excellent time to breathe and take in more oxygen to get through the next stage of your routine. You must be aware of these points when practicing and on stage, so that you can grab your breath at these crucial times in your routine to keep yourself going strong. You must never let the judges see that you are out of breath, or gasping for air. If this happens, you have either not practiced your routine enough, or you have put in more elements than you can handle, or both. Having mastered the performance face, will camouflage any shortness of breath that you may get. 
 
 When practicing your routine, practice it in parts, and without the sound effects for the first two to three months. Have part one, and part two about 60 seconds each part depending on where you would like your stopping point to be. Count your every move, 1,2,3,4,5,6,7,8, etc. Every move in your routine should have a count. It ensures a flawless performance by keeping you in pace to your music, and in sync with the execution of your elements. Once you have mastered practicing the two parts of your routine, then start to practice the entire routine, putting both parts together. Don't worry at first about getting through the entire routine in the first practice session. Just get as far as you can, stop to catch your breath, and pick up where you left off until the end of your routine. Take a short break, and repeat again. Keep practicing this way until you can get through the entire routine without having to stop. Once you can get through the entire routine without stopping, train it that way until competition. Begin to practice with your sound effects added only when you can get through the entire routine. Really emphasize elements at sound effects a bit more than the others to give added flair and style. Practice for the endurance and breathing to make it appear smooth, sharp and effortless. Quick and clean transitions and proper execution is very important. Train with those goals in mind. 
 Now that you are practicing your routine with ease, bring in that ATTITUDE!! and PRESENTATION!! Keep a smile on your face at all times while in practice. Pretend that you are on stage in front of the judges and audience, and everyone is watching you. Be aware of everything that you are doing. Stay Focused! Involve the audience with hand gestures, and certain looks. Illuminate with flair and style. Make your routine look fun. You should look like you are having the time of your life. This is your one time to shine above the rest so make your time on stage COUNT!! Have your "I'm the Woman" attitude, and show them what you've got. Make them see how much you love to compete. Even if you feel as though your heart may pump out of your chest, and all of your energy is all but gone, you keep up that winning attitude and energy. Once you are finished, and have taken your bow -- you may happily skip off the stage then sink to the floor to catch your breath. Haha. Just kidding. But on the same note wait until you are completely back stage to gasp for air and catch your breath back to normal. If your routine was outstanding, you will be out of breath at the end. But that is normal, all of us are. 
 Perform your routine in front of friends and family and get their feedback. It will also help to prepare you for being on stage. 
 Remember to always go out on stage and have fun most of all, and strive for your personal best. Keep your attitude positive and stay confident. Show everyone the results of your hard work which consisted of Blood, Sweat, and Tears!! Train Smart. 
Train for Success!!! 
Mandatory Elements: 
1) MIDDLE-SPLIT FULL 
2) SIDE-SPLIT FULL 
3) ONE ARM PUSH-UP 
4) STRADDLE HOLD 
5) PIKE PRESS HOLD - FULL EXTENSION 
6) HIGH KICKS - FULL EXTENSION 
Choose your routine costume with the theme of your routine in mind. You will be judged on your costume as well. 
Wear your hair up and pinned back neatly. It doesn't look good when your hair is flopping and flying wildly into your face during your routine. You will get points deducted for that. Hair that is pinned up neatly shows more professionalism and a clean appearance. 
GOOD LUCK! 
Lisa Moser

The importance of flexibility in a fitness routine is crucial to your overall performance. The way you look on stage when executing certain moves in your routine will reflect this very important element.
Out of the three common requirements in a fitness routine being; strength, flexibility and endurance, flexibility is the element that competitors neglect most. This is especially true for new competitors to the field.
Having exceptional strength and endurance is prominent in a fitness routine, however, without exceptional flexibility as well, the strength and endurance moves cannot be executed to the highest level of excellence that they should be, and the competitor is limited to what she can portray on stage.
The judges notice this early on in your routine, and you will lose valuable points for this neglected element. Flexibility determines how graceful, powerful, and dazzling your routine will be to those watching.
Watching someone do a split, for example, with no light showing through at the center of the body to the floor with the toes pointed and the back upright and straight, is more impressive than someone with less flexibility doing the same split with the mid-line off the floor by as much as four inches, and all weight at the knees without the toes pointed and the body leaning forward out of a straight back. Which would you like for the judges to see you do? Not to mention the audience.
When executing the moves in a fitness routine, they should have full extension when the move requires it. Lines should be tight, and legs straight with pointed toes. The back should be flat and elegant in the movement, and the arms graceful. 
The head, shoulders and chest should be up and straight, not slumped.
All proper executing of moves should be done in this manner without allowing the body appear stiff or forced in the movement. Achieving this type of relaxed professionalism comes with practice, of course, but with exceptional flexibility as well from head to toe.
Flexibility training should consist of overall body stretching to improve flexibility from head to toe, in at least forty-five (45) minutes to one (1) hour sessions per day, everyday. It is always best to have a very knowledgeable partner or trainer to help you in these sessions.
Always warm up for at least five (5) minutes on an aerobic piece of equipment first before stretching to prepare the muscle for the deep stretching that is to come. Stretching should start at the head/neck trapezious muscles, the shoulders and the joints around the deltoid muscles. Elbows and wrists should not be left out of your stretch, along with front biceps, and back triceps of the arms. The muscles around the elbow and wrists must be stretched in order to execute planches, pike holds and straddle holds with ease.
The upper back rhomboids and latissimus-dorsi for the mid back should be stretched, along with the upper chest pectoralis muscles. The abdomen, upper, lower, middle and side obliques, down to the hip flexors and around the hip joint for beautiful splits and high leg kicks at full extension.
The adductor inner thigh, as well as the abductors outer thigh should not be left out. The front of the thighs quadriceps muscles, as well as the back of the thighs hamstring muscles. Execute stretching in the legs at this point to cover your gluteus-Maximus as well, especially where the buttock meets the hamstring. The lower lumbar spine the lower part of the back where it curves should be especially focused on when in stretching.
Flexibility in the back will improve your coordination and balance tremendously. Pay careful attention to the backs of the knees and around the knee joint, that is important for splits, and strength holds reaching full extension. At first you may feel a burning sensation in the tendons around the knee joint when learning to do a full split. If this happens, release the stretch a little to stop the burning sensation, and proceed carefully not forcing this stretch.
In time that sensation will disappear when your range of motion and flexibility improves behind the knee. Calves in front anterior tibialis, and in back gastrocnemius will stretch as the thigh is stretched, however you will want to focus on stretches especially for those muscles. Finally, you come to the ankles and the joints around them, don't leave them out, and focus on the feet, stretching the muscles top foot and bottom foot as well as the toes.
Any movement that requires a full extension, whether the arms, legs, the body's mid-line, shoulders, back, a lifted chest, planches, holds, kicks, splits, contortion strength moves, dance, gymnastic tumbles, jumps or leaps, etc., have to have flexibility to do so gracefully and with little effort.
When your body has achieved a high level of flexibility for peak performance, the required elements of strength, flexibility, and endurance moves will become effortless when executed on stage, and your routine will look clean, crisp and sharp. That is very impressive.
 
So, How Do You Stretch Properly?
 
 Ballistic Stretching:
Bouncing rapidly, or moving the muscle excessively during the stretch. This is NOT the type of stretch to use when developing superior flexibility. This type of stretching can cause the muscle to tear. However, on an athletic level in professional fitness competing, it is sometimes called for in controlled situations, and the athlete knows what they are doing.
 Static Stretching:
A low force, long duration stretch that is used to hold the muscle at a desired length for a number of seconds or minutes. This IS the type of stretching to use for every part of flexibility training.
 The Stretch Reflex:
This mechanism is automatically initiated by the muscle itself to prevent an injury. If you try to stretch the muscle too far (either by a bouncing or an overstretch movement), a nerve reflex responds by sending a signal to the muscle causing it to contract and protect itself from injury.
Therefore, if you stretch too far or bounce the muscle, you tighten the muscle that you are trying to stretch, countering the effect that you were trying to achieve. Being careful not to cause a stretch reflex is very important in flexibility training.
 Breathing Properly During A Stretch:
You must breath during your stretching to get oxygen to the muscle and to help it to elongate during the stretch. This also helps you to relax. Inhale deeply though the nose as you go into the stretch, and exhale while relaxing into the stretch and holding it. Relaxing into your stretches promote the highest level of flexibility, and prevents a stretch reflex.
 
Common Factors For Stretching
 
•	Always put the entire body in proper alignment and position when stretching. 
•	Do Not stretch to the point of pain. 
•	Always stretch down and at an angle from the chest with a flat back in sitting or standing positions. 
•	Keep the head up with the neck and spine aligned. Do not fold the chin down into your chest while stretching. Except when stretching the back of the neck in a sitting position where the body is in an upright seated proper position. 
•	Sit up with back straight and shoulders back for upper body and side body stretches. Keep the abdomen pulled in at all times. 
•	Don't lean forward or backward unnecessarily to knock the body out of alignment when stretching. Hold your center of gravity. 
•	Do not stretch beyond your body's natural range of motion without the help of a partner. Required for deep gymnastic type stretching. Beneficial for splits and high leg extensions. Use caution in these types of stretches. 
•	Beginners hold stretches for thirty seconds (30) minimum. Advanced hold three (3) to five (5) minutes maximum. Eventually, you should be holding all deep stretches, i.e., splits, etc., for a five (5) minute maximum time limit. 
•	Stretch muscles even when you are sore from weight training. No Exceptions. Have your partner help you. 
•	Always warm the muscles up with any type of aerobic activity for at least five (5) minutes before stretching. 
•	Always execute your stretches with total safety in mind. 
•	Have a certified trainer help you with PNF Stretching - Proprioceptive Neuromuscular Facilitation stretching to achieve a greater range of motion for deeper more advanced stretching. 
•	Incorporate Glucosamine into your daily diet to help improve joint flexibility and health. You can get that supplement here on Bodybuilding.com.
 
Conclusion
 
If you are still unsure about stretching and how to do them properly, talk to your trainer, a gymnastics or dance instructor. They can help you to achieve the level of flexibility required to be a great fitness athlete. When you have mastered your individual level of flexibility, you will clearly see your routines become superior to those who are not as flexible, and you will then compete at a higher level in fitness to go up against the champions with confidence to possibly win a national title of your own. Good-Luck, and Train Smart. Train for Success!!! 
Lisa Moser

You've worked hard for several months getting your routine and physique in top performance condition. Now it's time to show off all of that hard work and effort at your fitness event. You're going to be a little nervous, and you may have butterflies in your stomach, that is normal. But at the same time, you are going to be very excited and eager to get out on stage and show the judges and the audience your total package. Some key points to remember: 
 Stage Lighting is very bright, and will show every flaw that you have if they are not properly covered up. Not to mention they will also drown you out if your coloring and tones are off. Choose your make-up with that in mind. Use a darker shade of base blended well to the hairline as well as down your neck. Choose eyeshadows that don't reflect light to an extreme like darker colors such as browns, plums, grays, etc.. Lipstick should compliment the overall appearance of your face. If you use a color that is too dark, it will overpower your tones and colors, if you use a lipstick that is too light it will wash you out under the lighting. Experiment with different colors of make-up and have your colors picked out before your show. A make-up artist or a consultant at a cosmetic counter can assist you in this area. Your make-up should be even and well toned to enhance and exaggerate your features on stage. Always wear your make-up much darker than you normally would for everyday, but it must appear clean and fresh. When you are standing front and center, your appearance should come across as glowing. 
 Hair should be well conditioned with a nice cut that compliments your face. You will need to eliminate any damage or split-ends from the hair before your show. If you are going to use hi-lites or color your hair make sure that you use a professional stylist who knows what they are doing and can match your colors properly. Let them know what colors you will be wearing for your routine and swimsuit, and style yourself around those outfits and colors. It is wise to use colors on your face that matches well with all of your outfits so that you don't have to make changes to your make-up between rounds. You won't have much time for that, especially at the evening show when things move more quickly. 
 Body Tone: If your skin is fair its a good idea to use a type of competition tanning product which you apply onto your skin and wash off after the competition is over. Jan Tana products offer a great selection to use for this reason. You can buy those items here on Bodybuilding.com. If your skin tans well, go to a tanning bed 4-6 weeks out from competition to get a really good base tan. Then apply 3-4 coats of competition tan over that base color to give yourself a deeper tanned appearance and to help even out your skin tones overall. Use plenty of skin lotion that is non-greasy under the tanning product to prevent the skin from appearing too dry or chapped. It will also give your skin a healthy silky look. Use several coats of competition tan, because once under the lights you will appear 1-3 shades lighter depending on the brightness of the stage lights. Stage lights at the national shows are very bright because you are going to be performing on a much more professional stage setting. However, at regionals, the lights can be just as bright. 
 
 Backstage: You will be told by the backstage manager when it is time for you to go out on stage to perform your routine or for the swimsuit lineup. They will always give you a time limit before you actually walk out, so that you can be ready when its your turn. Wear your number pinned to your suit or costume on the left side unless otherwise told differently by the manager. Make sure that it is in clear view for the judges to see. 
 Routine Round: When you are called out to begin your routine, come out onto the stage with a smile on your face and a spring in your step always looking toward the judges and audience. Do not walk out slowly with your head down. Show your confidence and the pride in yourself. Some competitors acknowledge the judges before getting into their beginning stance or pose. That is up to you. I always acknowledge the judges first. It shows that you are aware of their presence. When transforming into your beginning stance or pose do so fluently with style and grace. Get into your "ready" position quickly and easily. It shows that you are ready and prepared. Hold your stance or pose completely still until your music starts. Being focused most of all. Give the performance of your life. Keep a smile on your face throughout the routine, and get the audience involved early on with gestures--hand and body, as well as eye contact. Remember this: if you miss a step or make a mistake in your routine keep going as if nothing happened. The judges nor the audience have a clue as to what you are going to do next. Just move on to the next part of your routine as smoothly as you possibly can, refocus yourself and keep going like nothing ever happened. Don't ever let it show that you messed up or missed something. No one knows that but you. DON'T EVER STOP MID-ROUTINE!!!! if you make a mistake. The judges will not let you start over, and you lose all of your points that cannot be made-up later. You will have no way of winning after that. After your routine is finished, bow to the judges and acknowledge them again. Then bow to the audience and remove yourself from stage with the same amount of energy, confidence and grace that you had when you came onto it. Wait until you get back stage before gasping for breath. 
 Swimsuit Round: Depending on the show you may come out in a line first or alone first to do your quarter turns. Use Bikini Bite or some other type of body adhesive to hold your suit in place and prevent it from riding up. During the prejudging round you may want to wear your hair up and off of your shoulders so that the judges can get a clear view of your body front and back, and you won't have to fumble with moving your hair with each turn. When walking out on stage keep your shoulders back and down in a relaxed posture, head up and abdomen in. Walk straight but relaxed with your arms by your sides. Do not stiffen the body when walking. It looks funny. Walk with one foot in front of the other. Never look down at your feet while you are walking unless you are going up or coming down stairs, and then do that only on the first step to get your balance. Practice walking at home a lot before your show. The way you walk will tell a lot about you. The goal is to come across as sacheting onto the stage with poise and grace. To look confident, not frightened, self-assured not nervous. And Smile Smile Smile. 
When you walk out alone to do your turns, really sachet with fluidity, because all eyes are on you at this point. Shift your hips front then back when stopping for a pose, and hold the shoulders back and head up. You may want to put a hand on your hip for some attitude if you would like. This is your time to show yourself and your beauty, so TAKE YOUR TIME!!! Stop in your pose and look slowly left to right then back again. In mid-stage stop and complete a model turn to show front and back. Move stage right and stage left to show off the sides of your body. Be very graceful. Do not walk stiff bodied. When in a pose keep your legs together, and always pull the lead leg back into the body. Practice!! Have you plan in place before you walk out onto the stage. Tune out other competitors who are talking about how nervous they are. They are just trying to psych you out so that you make a mistake. Stay focused on yourself. 
 In The Lineup you will be asked by the judges to perform quarter turns until you have make one complete turn. They may have you do that several times more, because they are comparing everyone. You must always quarter turn to the right, never the left. You may also be called up for comparisons with 2-3 other competitors. When you are called up, that is an excellent sign. However, if you are not called up that doesn't mean that the judges aren't interested in you. Always acknowledge the judges after you have been called up, and completed the turns that they wanted you to do. Graciously step back and walk back to your place in the lineup. They will tell you what to do next, or have the entire lineup exit the stage. The prejudging always takes longer than the evening show, and believe me, the judges have picked their winner before that evening show. So you don't want to mess anything up during prejudging. Relax for the rest of the afternoon, and ready yourself to put on a show for that evening. Stay confident and focused and you will do very well. 
Train for Success!!! 
Lisa Moser