Only Three Weeks left to the Big Day!

Even though this is the second time that I prepare for a Fitness Competition, I find myself very anxious to know how the Big Day will unfold.

I have visited many times the Show's Web Site, www.fitnessstarnetwork.com,  to take a look at the other competitors. I have read one and one thousand times over what the judges expect from each of us: The poses, the different categories, the rules ect.,  and I think that in this way, even when the Big Day arrives, I am going to be very nervous preparing myself  to reach the goal I want to reach.

What is my Goal? Well, to have my body and mind at a 100% that day, to be able to present myself in an ideal physical state for my category and to be able to place myself at an optimum level compared to the other competitors.

Oh, yes, to be Numero Uno would be just great, but the truth is that by just having the guts to stand and pose not only in front of 5 or 6 judges but also in the center stage of a room filled with approximately 300 people, is in itself a great achievement for me.

At this point in the preparation for the Big Day, I have to start preparing my body for the beginning of the depletion of carbohydrates and water. Then, I will start to see, hear and see my body respond to the diet.

Please Note: if you are following the diet I have posted in my blog, make sure to consult with a doctor to make sure it is safe and appropriate for you. The posting of my diet with the depletion of carbohydrates is very hard on your system and is NOT for everyone.

• Starting on Sunday, Feb. 28 and next day, my diet will be very low in carbs. I will also drink approximately 11/2 Gallons of water.
• On Tuesday Zero carbs and the same amount of water as the last 2 days
• On Wednesday, I will consume approximately 25 grams of carbs with each meal and will cut down the water to one Gallon.
• On Thursday, I will increase the carbs to 50 grams and water will be only 3/4 of a Gallon.
• On Friday, from 50 to 70 grams of carbs with each meal and this day I can add some salt to my food and cut the water to 1/2 gallon only, but this will also be the day that I could eat things that I have been craving all week, Yeah!!

In regards to my exercise routine, I will change it a bit to increase the intensity without focusing in lifting heavy, but in repetitions. I will be doing, for some exercises, some 20 -25 repetitions and will decrease the resting time between sets. In this way, I want to overload the muscle with oxygenated blood and increase my metabolic rate at the same time. 

My cardio will increase to 45 minutes in the mornings and in the afternoon I will continue with my Zumba classes for one hour. Yupi!! Zumba has to be my favorite hour of cardio.

Did you know that in one hour of Zumba you could burn from 500 to 800 calories?Zumba workouts can vary in intensity and calorie burning depending on the individual's weight, level of fitness and body composition.

An average person of say, 150 lbs., can expect to burn in that one hour dance/exercise some 536 calories. By comparison, the same person could burn 413 calories during an hour of moderate swimming; 477 during an hour of casual racquetball and 684 during an hour of running at a 10-minute-mile pace!So, take the next "step" and come with me to dance, exercise, learn Latin steps and burn calories all at the same time in my Zumba classes.

For further information about this exciting hour of wellness, visit my facebook page: "Zumba with Liliana in New Hamburg, and wellesley area".

See you all soon!

6 weeks away from my next Fitness Show

I am a bit less than 6 weeks away from my next Fitness Show.  It is important than from here I make a total commitment to my goals because any cheating with meals can lead to total disappointment.
I have some work to do still but I am  happy with how I am looking 6 weeks before the show.
My workouts are still strong and I am still trying to use some relatively heavy weight. I am using weekends to rest and recuperate and my cardio has increased to 2 times a day 5 days a week: In the morning, walking on the treadmill for 35 minutes at 3.5 m/h and 11% inclination, and in the evening one hour of Zumba.
This week I will be planning, based on how I look, my next 5-3 weeks out in diet, training and cardio. I will post it up after this week because for this week I will be doing pretty much the same thing in regards to diet and training. I will go over the minor changes further on.
My diet this week is:
7:00am: 3 egg whites, oatmeal in water, an apple
9:30am: 3 egg whites, oatmeal, and an apple or blueberries.
12:00pm: 3oz chicken breast, 1/2 cup brown rice, salad
2:30pm: 2 rice cakes with peanut butter
5:00pm: 3oz chicken breast, 1 cup spinach leaves, 1/2 cup carrots slices
7:30pm: Protein shake (if hungry) and agua, mucha agua!
My exercise routine:
Monday: Light cardio, legs (squats focus), abs
Tuesday:  35 minutes cardio AM and PM Chest, Triceps
Wednesday: 35 minutes cardio AM and PM  Back, Biceps
Thursday: 35 minutes cardio AM and PM Shoulders, abs
Friday:  Light cardio, Legs(dead lifts focus)
Saturday off
Sunday off.
Keep checking my blog for more updates on my progress towards the next fitness show.

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4 Weeks before the show

All my training is going very well, I am feeling strong and so far the diet is going well: not craving sugars or chocolate or anything and I have been able to keep it clean from Monday to Monday. This week besides the clean diet and my daily workouts and cardio, I am going to  put some time to read about the rules and the  poises that the organization that I will compete in require. Depending on the organization that you compete in, it is best to take some time to study the organization , the competition and your potential sponsors. Knowing this, will help you practice your routines and make them flawless for the competition.
Fitness Star network is a very good organization to start your fitness journey. Fitness Star offers the best physical and mental support that any beginner should have. They also have the resources that you can use to prepare yourself for your competition and your fitness career. I am very grateful for the help and support that I received from James Erdt (Creator and Manager of Fitness Star) and Amber Dunford (Fitness Model)

4 Weeks away from the Fitness competition and the diet is so important to maintain a toned and lean look!!! here is an example of my diet, just days away from looking great on stage "I Hope"
Meal #1 oatmeal and protein shake
Meal#2 6 eggs white and oatmeal
Meal #3 chicken breast, brown rice and veggies
Meal #4 rice cake and peanut butter (my FAVOURITE meal of the day!!!hehe)
Meal #5 chicken breast, veggies, and brown rice
This diet plan is based on my body and the exercises I do daily. Everyone has a different body type and how they react to rewarding results.
This is the way I am looking now, I still have a few more pounds to shed.


See you guys next week!

Creative Director's TOP Female Choice

This is very exiting, I was female Creative Director's Pick in the latest issue of the "Fitness STAR" Magazine on page: http://issuu.com/fitnessstar/docs/fitness_star_magazine_winter_2011_volume_2_issue_1/78
I invite you to check out the fifth installment of the "Fitness STAR" Magazine!

Getting ready for my next competition

I have decided that I am going to compete again this year!!!.
After taking a whole month off visiting my family in Colombia and taking time for myself, relaxing and enjoying the delicious meals my family had to offer me, I have decided that I can do it again.
 I have exactly 6 weeks from today to train and diet for the big day; It is going to be hard, I know, but I told myself I can do it and I will.
I have posted a picture of how I look today and I want to write down the diet and the exercise routine I am following so you all can help me stick to my goal and push me, if you have to, by following my blog.
I weighed myself today and I am 116 pounds. My goal is to go down to 108-105 pounds. I will have my body fat checked and my measurements done this week to keep good truck of my progress.

My diet this week is:

7:00am 3 egg whites, oatmeal in water, an apple

9:30am 3 egg whites, oatmeal, and an apple or blueberries.

12:00pm: 3oz chicken breast, 1/2 cup brown rice, salad
2:30pm: 2 rice cakes with peanut butter
5:00pm 3oz chicken breast, 1 cup spinach leaves, 1/2 cup carrots slices
7:30pm Protein shake and agua, mucha agua!
My exercise routine:
Monday: Legs, abs
Tuesday: Chest, Triceps
Wednesday: Back, Biceps
Thursday: Shoulders, abs
Friday: Legs
Saturday: off
Sunday: only cardio.
After doing my workout the first time after the holidays, my whole body aches for four days but again, I am back and I am feeling much better. Depending on the way I look, I’ll be changing my routine and the diet as well as making some changes as I get closer to the contest.
I am open to suggestions and any questions email me at lilianafitnessmodel@gmail.com See you again soon!