WBFF Prep: 6 Weeks Out

Uncategorized Aug 25, 2019

The past few weeks of my prep I have continued to get slightly leaner and lighter whilst ever so slightly increasing my intake to reverse diet. Right now, my plan is to slowly continue reversing with the goal of filling out slightly more before show time. The drop in scale weight and subtle losses in size are good indications to me that I can continue slowly reversing. I do not want to get any smaller at this point, but I would like to maintain my level of definition (especially in the midsection) if possible. I have been doing consistent research and feel that the WBFF would appreciate a bit of a fuller look as opposed to just being as lean as possible, which is unlike the standards for other federations and other shows I have done in the past. This is why I feel comfortable increasing my intake slightly at this point as opposed to continuing to decrease calories and/or increase cardio with the goal of becoming more 'shredded'. I know that I could be leaner if I wanted to be and by...

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WBFF Prep: 8 Weeks Out

Uncategorized Aug 12, 2019

Time really is flying; I can hardly believe I am only 8 weeks out from stepping on stage again!

Since my last update at 10 weeks out, I have kept my macros similar, with some slight changes (below). I have been feeling pretty good and not too hungry (some days are better than others).

I touched previously on my struggle to bring in a small waist line without shrinking too much elsewhere and looking 'flat'. As I continued to gradually lose weight over the past two weeks and maintain the lower weight, this has still been my greatest struggle.

 

I also mentioned before that I actually didn't want to lose too much scale weight for this prep in an effort to avoid looking too 'toothpick' like. It is very hard for me to create shape with my physique and I don't want to lose that shape going into this show. At this far out, my weight actually started to drop a bit more than I would like (the lowest morning weight I saw was 113.4lbs) so I did step on the breaks a little bit with my...

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WBFF Prep: 10 Weeks Out

Uncategorized Jul 29, 2019

I am 10 weeks out from my first ever WBFF show (doing the bikini division). It has been two years since I stepped on stage and my sole goal and purpose is to beat the girl that stepped on stage in 2017, not necessarily by placings but by overall physique improvements.

 

Since my last update at 12 weeks out, I have slightly lowered my macros and have been shifting a lot more focus towards this prep. I have been meeting weekly with Jereme (co-)owner of EPIC Performance and Physical Therapy to help create a rehab program to lessen my knee pain so that I can attain a physique that not only looks good, but also performs well and FEELS good to be in.

My current goal with this prep is not necessarily to lose a lot more weight, but to create a leaner appearance on stage without looking flat. My trouble area is my midsection and bringing in a small waist since my large ribcage can create a 'boxy' looking physique without proper attention to nutrition and training (not only with a good...

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WBFF Prep Chronicles: 12 Weeks Out

Uncategorized Jul 14, 2019

The last time I stepped on stage for any sort of physique competition was September of 2017. This was my 6th show after which I made a decision to not compete anymore (at least for the time). With two 1st place wins, a few 2nd and a few 3rd place wins, I placed well (top 5 or higher) in all of my shows, even at the Olympia Model Search with over 70 women in one class and I was (and still am) proud of my accomplishments as a competitor to date. This decision was mostly due to the fact that I didn't like the body type that was required for stage in the divisions in which I was competing. Don't get me wrong, I know that NPC and IFBB bikini athletes are of some of the most elite and they work damn hard to get up on that stage. Most of them deserve the placings they get and I know it requires a lot of hard work and dedication to the craft to get up there and showcase what the judges are looking for. The women look incredible. However, as a natural athlete and someone who was not blessed...

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Why Your Glutes Won't Grow

Uncategorized Jun 11, 2019

Why Your Ass Is Still Flat

How To Stop Working Your Butt Off For No Results And Start Working Your Butt ON

In today's butt-centric themed world of fitness, the pursuit for better glutes is seemingly endless. Unfortunately, many who put in work toward building a better backside don't actually end up with results in line with the time and effort they put in. There are many common mistakes performed when attempting to build and shape the glutes that will yield sub-optimal results at best. Below is a brief explanation of some of the most common mistakes and how to correct them to yield a fuller, rounder and larger set of glutes.

 

 

1. No Progressive Overload

So many people go into the gym just to spin their wheels without seeing any real changes over time. The best way to ensure that your muscles are changing and adapting to the demands being placed upon them is to make sure that you are progressively getting better over time. Don't just aim to go in the gym and get...

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Competing, Disordered Eating and Strategies for Dieting and Training Success

Uncategorized May 01, 2019

Watch the full podcast interview HERE: (135) ZUUR Cast Episode 19 | Glute Training and Eating Disorders with Kiana from the Glute Lab - YouTube

Kiana Loomis - Personal Trainer, Business Owner and Nutrition Specialist

Here I go over my experience with competing, my past with eating disorders and dieting strategies I use with clients both on and off prep. I cover glute training protocols, dieting, things to be aware of when prepping and provide applicable tips that YOU can utilize (whether you're competing or not!) to approach fitness in a healthy manner and reach your physique goals without sacrificing your mental health.

"Competing didn't save anyone from an eating disorder. Competing provides a platform to justify the disordered behavior and a community that praises it. Make sure to keep your mental health and your relationship with food and yourself in check if you decide to compete."

*Disclaimer: Kiana Loomis is not a medical professional and does not specialize in the...

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Did Cardio Make Me Fat?

Uncategorized Mar 06, 2019

A lean, toned physique is probably the most coveted fitness-related asset for men and women alike. Most of us have hear that in order to lose weight or get leaner, it's simply a matter of calories in versus calories out. This is certainly true for weight loss, but does that mean that the secret to your most toned, chiseled and aesthetically pleasing physique would be to perform workouts that burn as many calories as possible whilst eating relatively (or very) low calorie?

Many people seem to think so, and I completely get it. From an energy in, energy out standpoint, it seems to be a reasonable conclusion to draw.

This leads many people into an endless cycle of cardio-based or circuit style training with relatively light weights, little rest periods and a primary priority of burning a large number of calories as opposed to progressive overload (i.e. getting stronger/better over time). Most of the time, this bumps traditional weight training and strength based workouts pretty low...

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Why You Can't Change Your Physique

Uncategorized Jan 25, 2019

It's that time of year again. The motivation is high as promises of a new year, new you, and the ever-so-popular (never-changing) fitness goals occupy the mind and social media feeds of people in virtually every city in the country. This isn't the first time you've done this. You eat well, pick up a gym membership, and maybe even actually start attending regularly.

 

It feels like you have done everything right, but the only thing that's consistently missing every year at the end of this cycle is the results. So what gives? Why aren't you seeing the results and reaping the rewards of your efforts? It's possible that even with the best of intentions, you are focusing too much of your energy on the wrong things.

 

Most goals in health and fitness can be achieved quite simply. Now, make sure that you don't confuse simple with easy here. Just because the execution is simple and easy to understand, doesn't mean it won't still require hard work. However, if you put your effort...

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How to Lift Weights Without Getting Bulky

Uncategorized Jan 11, 2019

Exercise and nutrition is an ever-growing science, with more data and information available everyday. It's amazing how far we have come in understanding exercise, nutrition, and navigating what works and what doesn't. However, with new fad diets and 'guaranteed weight loss' methods popping up every time you turn your head, it's easy to get overwhelmed by and/or become misinformed about your exercise and nutrition habits. Because of this, your well intended New Years resolution or general goal to become healthier and more fit, can easily turn into a whirlwind of headache and heart break.

Will Lifting Weights Make You Bulky?

Many women hover around the cardio equipment at the gym and are scared to step foot in the free weight area because they fear developing a 'bulky' or 'manly' looking physique. Well, I have good news: Women simply don't produce enough testosterone to develop the extent of muscularity that typically attributes to 'bulky' looking muscles via strength training...

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What's The Best Training For Fat Loss?

Uncategorized Jan 01, 2019

So What Is The Best Workout to Shed Body-Fat? Without a Doubt: Strength Training.

 

When it’s time to get down to business and shed body-fat, you may be tempted to forgo your resistance training and head for some aerobic exercise or default to the cardio equipment or workout classes in the gym. This is fairly common. The idea is that cardio will burn more calories per unit of time, which would equate to more fat loss, right? Not exactly. Whether you want to call it lifting weights, strength training, weight training, resistance training, etc. the idea is that you're lifting challenging weights in a progressive manner. And if you give up your resistance training, you will probably be giving up more than you bargained for.

 

Why resistance train?

Resistance training is critical for true fat loss. Without it, your muscles will atrophy. Sure, weight loss can occur without resistance training. In fact, weight loss can occur with no activity at all (relying entirely on...

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