TRAINING & SUPPLEMENTS

Basics

Consult a family physician.
Get some advice from an experienced or personal trainer.
Decide on a 3 Day, 4 Day or 5 Day Program – Depending on your schedule and/or needs.
Establish when you can train: early morning, early afternoon, night: basically the most convenient time for you.
Start out slow; every movement on an individual machine at the gym is considered “1 rep”. Go for 10 and try to improve on # of reps each machine you train with. If the limit is 10 reps, it is considered 1 set. (1 set of 10 reps).
Never give up! Even when you’re too sore to move, that means whatever exercise you are doing, it’s working.
Do cardio exercise such as; treadmill, stepper or cross trainer at least 3-4 times per week for 15-30 minutes. Training to compete would require you to do at least 1 hour cardio per workout. Split your cardio workouts in two, 1/2 morn, 1/2 night.
Don’t walk, RUN. You’ll get more out of it and burn more calories!
Jump start your body by going intense Cardio/Workout, slow down then repeat. This will give your body a wake-up call. It will respond faster if you change the intensity of your workouts.
Change your program every 3-4 months to shock your system. Sometimes when your body gets used to a program, your body hits a training plateau where you see very little or no change in your physique. It puts your body in a catabolic state and it will not perform like you wish it would. Remember: Change is Good!
You tend to burn more calories before breakfast; the best time to do cardio is in the morning on an empty stomach.
Less reps, heavier lifting will enhance muscle development and put on size.
More reps, lighter lifting will enhance muscle endurance and tone up the muscles you already have.

Supplements Recommended for Contest Training

CLA:	Conjugated Lineolic Acid - Helps your body burn more fat. Recommended Dosage: 5 Tablets per day for best results (1 morning, 2 lunch, 2 night)
Glutamine:	Used for muscle recovery. Recommended Dosage: 1 tsp before training, after training, at bed-time
Creatine:	Helps build muscle to allow you to put on size. Comes in Powder or Capsules & 1 scoop per day or 1 pill per day after training
Fat Burners:	Helps burn calories faster and gives you an energy boost for your workouts. Speeds metabolism and curbs your appetite. Recommended Dosage: 1 capsule before training (training days only) & Recommended Brands: Thermogenesis or Methal Ripped
Dandelion Root or Herbal Diuretics:	Taken 3-4 days prior to contest time to shed excess water retention
Potassium:	To relieve muscle cramping in the feet caused by Diuretics. (2 tablets with each meal)
Shredded:	Water Pills taken to also shed excess water - to be taken the last 4 days before contest. 7 pills per day.

Other Daily Supplements:

Vitamin C - 1000 mg per day (take after workout)
Vitamin E - 400 mg per day (take after workout)
Vitamin B Complex 100 - (take after workout)
Evening Primrose Oil - 400 mg (twice a day)
Calcium with Magnesium & Zinc - 500 mg (twice per day)
Multi-Vitamin - 2 tablets per day
Flax Seed Oil or Capsules - 1 Capsule per day or 1 tsp per day

Sample Training Program

DAY 1

Chest

1. Flat Bar -> 8, 8, 8
2. Incline Bench Press -> 8, 8, 8
3. Incline Dumbells -> 8, 8, 8
4. Peck Deck -> 8, 8

Biceps

1. Standing Barbell Curls -> 8, 8, 8
2. Incline Dumbell Curls -> 8, 8
3. Preacher Curls -> 8, 8, 8

DAY 2

Legs

1. Squats - Smith -> 20, 20, 20
2. Walking Lunges -> 16, 16, 16
3. Free Lunges -> 26, 26, 26, 26
4. Leg Extension -> 15, 15, 15
5. Glutes – Cable Kickbacks -> 12, 12, 12 (each leg)

Calves

1. Seated Calves Raises -> 2 sets of 10
2. Standing Calves Raises -> 2 sets of 10

DAY 3

Back

1. T-Bar Row -> 8, 8, 8
2. Chinups -> 8, 8, 8
3. Lat Pulls to Front -> 8, 8, 8
4. Lat Pulls to Back -> 8, 8, 8
5. Seated Row -> 8, 8, 8

Triceps

1. Tricep Press (with bar) -> 8, 8, 8
2. Tricep Dumbell Press -> 12, 12, 12
3. Tricep Dips with 2 benches -> 12,12

DAY 4

Shoulders

1. Shoulder Press -> 8, 8, 8, 8
2. Side Laterals Dumbells -> 8, 8, 8
3. Front Lateral Dumbells -> 8, 8, 8
4. Rear Cable -> 8, 8, 8

Hamstrings

1. Stiff Legged Deadlift -> 10, 10, 10
2. Leg Curls -> 12, 5, 5, 8
3. Seated Leg Curls -> 12, 5, 5, 8

Abdominals

1. Leg Raises -> 100 reps
2. Crunches -> 200 reps
3. Hanging Leg Raises -> 50 reps
4. Roman Chair -> 50 reps

Typical Training Day for Heather

Wake up at 4:20 am
Cardio on Cross Trainer – 25-30 minutes
Breakfast 5:00 am
Leave for the Gym 6:20 am
Take Daughter to Babysitter for 6:30 am
Start workout at 6:45 am (Weights, Abs & + Cardio)
End workout at 7:45 am
Post Workout Meal
Shower at gym, arrive at work for 8:30 am
Lunch at 11:30 am
Mid afternoon meal at 2:30 pm
Leave work at 4:15 pm and arrive home at 5:00 pm
Cook supper
Supper meal at 5:30 pm
Make Lunches for the next two days
Night Snack at 8:00 pm
Bedtime at 8:30 pm

PROGRAMS are available for purchase at a minimal cost of $30. Please contact me directly at figure@heatherleblanc.ca or hdward@nbnet.nb.ca