Be Careful of What You Eat Prior to Contest Time

Your diet is so very important when training for a bodybuilding contest. Your diet can make or break your appearance and all that hard work in the gym can be covered by an unwanted layer of fat of film of water under your skin. Do not carb up on some odd food choice that you haven't been eating during your pre-contest diet. Foods such as pies, ice cream, cake, donuts and pizza are some of the worst choices you can make considering that you do not know how your body will now react to them. These foods can bloat your stomach and cause you to retain water hiding your cuts. Carb up by dieting smartly and increase the amount of clean carbs you ingest slowly throughout the last week prior to the contest. If you start the increasing of carbs by mid-week prior to the contest you should be close to your target look by contest time. remember to also stay away from foods high in fiber since fiber can bloat your stomach as well.

Proper Tanning Technique for Bodybuilding Competition Success

Don't ever underestimate the importance of a proper stage "tan" for a bodybuilding competition. Stage lights are extremely bright and if your tan is not up to par by being to light you will look washed out and flat. All that hard work you've put in for your physique will be undetectable under the unforgiving bright stage lights.

This exact problem occurred at my first competition. I put on one coat of sudden tan and called it a day. I did have a nice healthy looking bronzed instant tan which I thought would be adequate for the contest. I couldn't have been more wrong. When I arrived at the competition I couldn't believe how dark some of competitors were. They were nearly black with a base tan and 6 - 8 coats of bodybuilding instant tan. I though they were grossly overdoing it but when they walked out on stage I realized that I was the one who was wrong and severely lacking in the tan category. I finished out of the money in my division even though I had the most developed and cut physique on stage. But if nobody including the judges could see my ripped physique what good did it do me? By being "undertanned" it also gave the judges the impression that I was a novice and was ill prepared, and the results showed that. This was confirmed when I saw the video from the competition. I was so washed out that you could hardly see any muscular definition.

I learned a valuable lesson that day in stage presence. A bodybuilding competition is more than gym work and diet. You must know how to present yourself properly on stage with proper attention given to posing and tanning. If you don't know how to show your physique in the best light you will lose. Posing is another topic altogether and will be addressed in a separate post. This issue at hand today is to address proper tanning. After talking to some of my competitors I finally understood the methodology of proper tanning preparation. A solid sun based tan plus 6 - 8 coats of a bottle tan will do the trick. Regarding the base tan, I never even considered a tanning bed for this as the potential skin cancer risks far outweigh the short term benefits. For the instant tan preparation, research the available products and ask your fellow bodybuilders for their input as well. Prepare by starting the instant tan process 2 - 3 days before the competition. In total you should put on 6 - 8 coats. Remember to shower off the excess after each coat has been allowed to dry. Apply the last coat the day of the competition and do not shower after that cost has been applied. Make sure that each coat is applied evenly across your body. Make a point of not applying too much tanning solution to your body's crevices such as knees and elbows as they can appear too dark. If your tanning preparation is done properly that hard earned definition will shine through the harsh lights and will be evident for all to enjoy in the auditorium.

Try High Intensity Cardio for Better Cuts and Extended Fat Burning

The debate has been on for quite awhile now as to what methods of cardio are best for burning fat. There is scientific evidence for both high and low intensity cardio for effective fat burning. I basically prefer higher intensity cardio for a number of reasons with saving time being a top one. I always like to do the most amount of work in the least amount of time and high intensity cardio allows that.

For me the most effective high intensity cardio variation is interval training. With interval training you work extremely hard for a short period of time them back off to let the body recuperate and then dive straight ahead into the next intense interval. Surprisingly, effective interval training can be completed in as little as 20 minutes a session with great results.

Intense interval cardio training is effective because more calories are burned in a much shorter time period. Additionally, your metabolism is cranked up so high that it will extend for hours after the workout thus extending the fat burning session so you get more "bang for the buck". For example, a high intensity 20 minute treadmill session will include running at the peak level for 4 minutes at 6 - 8 mph (depending on your comfort level) then 2 - 3 minutes at 4.5 mph for recovery. Another benefit of the shorter cardio sessions is that you avoid the constant wear and tear on you joints that hours of longer low intensity cardio can bring. If you're still skeptical try this system out for a month and then judge for yourself. I'm sure that you'll be pleasantly surprised with the results.

Save your Lower Back with Supported Prone Dumbbell Rows

Sometimes it is difficult to find rowing exercises to do without placing undo stress on your lower back. The supported prone dumbbell row is a great substitute for bent-over barbell rows by working the back muscles in a nearly identical way without the potential for lower back injury. This exercise is performed leaning on an adjustable incline bench. Here's how it is done.

Position the adjustable incline bench at a 25 degree angle in relation to the floor. Lie prone on the bench with your head at a the high end of the bench. Hold the dumbbells in each hand with your palms facing back. Allow the dumbbells to hang straight down. From this starting position, row the dumbbells up towards your rib cage keeping your elbows out to the sides as you raise the weights. Keep your head level throughout the movement. Hold the dumbbells at the top of the movement for a peak contraction and then lower the weights down in a controlled slow descent. Start you next rep once the dumbbells are returned to the starting position which is when you arms are hanging straight down.