More and more I get questions from women who are in their 30’s or 40’s who’ve been working out for some time and would like to compete, but they are afraid that they won’t be able to compete with younger competitors. The other day I had a 39 year old woman come to my gym telling me how ‘everyone‘ said she could never compete with younger figure girls. I showed her pictures from a recent show in which all of my competitors were 35 or over (35-45). They won mutiple classes and one of my competitors missed a pro card by 1 point.
Just look at the ages of some of the current bikini pros! A woman’s body doesn’t mature until she is in her 30’s!
The really great thing about this sport is that age is not the hindrance that it is in many other sports. Recently while watching the Olympics I would hear the commentators praise competitors who are in their 30’s… for still competing with the younger athletes. In figure, age brings about wisdom, grace and often a better physique. I explained to this potential figure competitor that the over 35 competitor makes up the backbone of my entire team. I explained to her that each competitor from the recent show, besides leadership, brings something different to the table.
Then I hear this: “Won’t the judges always go for the younger competitor?” It doesn’t matter what your age is… if you have the best physique you will win, besides, judges respect the over 35 competitor… most judges are former competitors, and they know how much hard work goes into getting onstage at 40 or 45’s, when your metabolism starts to slow down, your skin is not quite as tight as it use to be and you have more life responsibilities which makes it more difficult to find enough time to train for a show…. they respect that.
So don’t listen to the naysayers… most don’t know what they’re talking about. If a trainer says you are too old, then find s trainer who is knowledgeable and willing to work with you – the truth is, a lot of trainers only want to train ‘easy’ competitors women who are 24 years old and in shape, who may have competed and done well in the past. They don’t want to start from square one with a woman who is 37 and never competed before… Ironically, as is often the case… that 37 year old will find another trainer (I hope it’s me) and show up at a competition and kick the other trainers competitor’s butt! Nothing like a little sweet revenge!
So without my ‘veterans’ …there would be no “Stokes Crew”
What Type Of Equipment Do I Need To Lose Body Fat?
A lot of figure and bikini competitors think they need the latest high tech equipment or training philsophy to get ready for a show. I’ve always gone low-tech when I train clients. I use to work in large gyms with hundreds of thousands of dollars in equipment…. but I would only need a corner of the gym, a few dumbells, a bench, a bosu ball and a few other low-tech pieces of equipment. My clients ALWAYS got the best results! This is why I developed my diets and training program… to dispell all of the misinformation out there about training, diet, and exactly what it takes to get ready for a figure or bikini show. I also realized that most of your training will be done on you own, without a trainer looking over you shoulder (if you’re lucky enough to get a knowledgeable trainer)
The other day, I received the following email from a Julie Valencia who used by online program to get ready for her first show in Toronto Canada. She prepared in her house without fancy equpiment or a trainer. She proves that determination goes a lot further than the latest piece of exercise equipment or DVD fad workout.
Then I received the following email a few days later…..
What Program Should I use?
The most important factors in training to lose body fat or a show are hard work, the proper diet and smart training. Don’t get caught up in the newest piece of gym equipment, cardio machine or new fangled exercise DVD that promises to burn 3x as many calories as the last exercise craze. Whatever program you decide to follow, just make sure it burns enough calories and preserves the muscle you already have and it will work, as long as you train hard enough. The unfortunate part is that many of the workout programs I see, either don’t burn enough calories or don’t put enough load on the muscle (which may lead to muscle loss during the fat loss process). So pick your programs wisely. …..Terry Stokes
(the article below was originally written for a course I ran for figure competitors… But this is actually the same advice I give anyone who has reached a plateau in their weight loss efforts. it’s simple advice but it comes from training hundreds of women)
One of the most frustrating things about getting ready for a figure competition is when you encounter a fat loss plateau. As a competitor you understand that there is no buffer for not getting in shape – you either hit your mark on contest day… or you don’t (then you kick yourself for training and dieting for 12 weeks and not getting in your best condition). So when you get to a point that fat loss slows or stops, it’s easy to go into panic mode. Slashing calories in half is what some competitors do. For those who decide to do that, they are going to have a miserable time mentally and physically as their body tries to adjust to 50% less calories. This is something you definitely want to avoid at all costs.
When overcoming a fat loss plateau you must attack it from 3 sides:
Diet: First you must tighten up your diet. This may mean cutting your diet by as few as 100 calories a day. You want to avoid cutting too many calories because this may cause your metabolism to slow down and go into ‘starvation’ mode. Once this happens, it’s hard to fire the metabolism up again.
Workout: You must increase the intensity of your workouts. Basically train harder: (1) lift heavier weights, (2) perform your normal workouts (same reps and sets) in less time, (3) add on an extra 15-20 minutes to your normal workout time, (4) take less time between sets so that the workout is more cardio-like etc. There are many ways to increase workout intensity. The important thing is not to ‘coast’ but make sure each workout is at a high intensity level.
Cardio: Step up your cardio intensity. This may mean just going harder for the same amount of time, for example, you may be able to run 3 miles in 30 minutes. What you want to do is try and run 3.2 miles in the same 30 minutes, then eventually 3.5 miles in that 30 minutes.
– Or you may change from a less effective form of cardio cardio workout (ex elliptical machine) to a more effective form of cardio (treadmill or outside running). This is a very effective way to increase the amount of calories you burn in a workout.
One mistake I see is when competitors try to do it all by slashing calories… DON’T do that! You will lose weight initially but your metabolism will slow down too much and all progress will stop. This will make it very difficult to lose further body fat. It’s much wiser to attack it a little from all 3 factors instead of just one.
Another Mistake I see is competitors who decide to double their cardio in order to lose body fat. This will work initially but it may take a toll on your body and mind… this can lead to burnout (mental and physical exhaustion).
So, If you do experience a plateau, don’t panic and do something drastic that will cause your metabolism to shut down or that will cause you to burnout… Just use moderation in adjusting your diet and training. This is the one ‘secret’ behind my success in training fitness and physique competitors over the past 10 years.
As a figure coach I see women who have varying degrees of difficulty losing body fat, therefore it is important that I continue to try and develop new techniques to burn even the toughest body fat off figure competitor’s bodies. Here is one of my favorite techniques – Progressive Intensity
Progressive Intensity is a technique I use to raise the workout intensity level for figure competitors during precontest fat loss training. There are a few ways to do this, the video shows my favorite version of Progressive Intensity…. increasing the reps with each successive set. The goal is to make your body do more work as your level of exhaustion increases.
Basically what happens is that as you go through your circuit of exercises (usually only 2 or 3 exercises) the reps will increase as you progress through the set. In the video, Laurie (who holds several figure pro cards) begins set #1 with 5 reps of Db Duck Squats followed immediately by 5 Jump Squats. Set # 2 is: 10 reps of each (duck squats and jump squats). Set #3 is: 15 reps of each exercise etc etc…. You can see how exhausted Laurie gets as she progresses through the set. The idea is to do this continously until the required number of sets are completed. Try to get to 30 reps of each NON-STOP. You can do this with practically any 2 or 3 exercises as long as you can switch quickly from one to the other. This particular example is tough because both exercises focus on the legs…. give it a try.
One round of this, at the end of your workout, is enough when first trying this out. Eventually you will be able to do an entire 60 minute workout in this manner
(CAUTION: a burning sensation in the legs, exhaustion and heavy breathing are side effects of this workout… ha ha).
Here is another example below. This is a hard one:
Congratulations Brittany Murchie for doing an awesome job at the NPC Nationals (North american Championships) this past weekend. Introduced to me by a pro competitor I also trained, the first thing Brittany said to me was: “I will do whatever you tell me to do, I want to go as far as I can.” Then she preceded to train with me for the next hour. She didn’t say one word during that workout …and she trained her butt off. I knew then that she had the mentality and work ethic to do this.
The goal with Brittany, as with all competitors, was to get better with every competition, which is what she did. She qualified for the nationals after winning the overall title in the NPC Rochester Bodybuilding and Figure Championships.
On my way home I started thinking of what it takes to be successful in figure competition. What do competitors that do well all have in common. You see, on the outside, Brittany looks like the type of competitor who is naturally in shape… not having to work too hard. She never says a whole lot, doesn’t asks questions just to hear herself talk… she makes it look easy. Then I started to think about Laurie who is doing NPC Nationals in 3 months. Everytbody thinks it’s easy for her to get in excellent condition… she never says a whole lot… she trains hard, says little, she sort of makes it look easy! Hmmm…. seems like a pattern.
Then I thought about all my competitors who have repeatedly done well, often against great odds, doubters and haters… and they all had the same quality – they all make it look easy! But… I know the truth!
I know that they struggle like everyone else, I know the doubts they have… I know when they want to quit sometimes after a day of ‘not so clean eating’ – what I realize is the difference with winners is their ability to focus, to keep setbacks in perspective and bounce back quickly. How easy it is for too many competitors to get distracted during contest prep when things get hard. They concern themselves with things totally irrelevant to their success onstage, they start to listen to everyone who wants to give them advice… they find excuses not to push harder during workouts, or for not following the diet strictly. To become a champion, it’s important not to let irrelevant things distract you. Not to get caught up in the B.S. that often comes with competing.
I love it when one of these veteran competitors (who will remain un-named – but you know who you are) walks through a class and yells: “Stop talking and get to work, you have a competition to get ready for!”
Champions think in a straight line, which is why they don’t say much, they don’t complain and they only ask questions that will help them get better. Often my competitors will wonder why I don’t spend a lot of time talking about certain things, why I ignore them sometimes. I’m not trying to be a jerk. What I’m trying to convey to them is that certain topics/conversations are not going to make them any better or further their progress towards their goal… so I don’t bother talking about it.
Winners ask the question: “What do I need to do to get better?” Winners can be awol for 3 or 4 days and I don’t worry because I know that they still trained hard, they still followed their diet to the letter and they still did their cardio… I don’t have to worry. All my winners have this trait – the ability to avoid a pleasure now (whether it’s food or just slacking off), for a greater pleasure… in a few months!