2

votes

bikini contest prep and cardio.

Answered on August 19, 2014
Created August 06, 2012 at 4:26 AM

one of my closest friends is really into getting spay tans, putting on a bikini, and prancing around in clear stripper heels. :)

she asked me to be her cardio buddy. i lawled...

she's doing AM and PM cardio, that's two hours total a day. she went on to say that she "hopes she'll be able to maintain most of her muscle". i continued to lawl, but mostly on the inside, because i don't like to be rude.

i'd love to talk her out of it, because it seems like there should be a better way to get your body fat % down with out the need for the hamster wheel.

but maybe i'm wrong? maybe that's what these kinda contest things require?

81fca18329e68e227cdfef3857bfef96

(1320)

on August 06, 2012
at 10:17 PM

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/734/How_to_Counter_The_Many_Negatives_of_Aerobic_Train.aspx Sorry, It would not let me post copy and paste from the page. The article which discusses the ills of aerobic training and lists about 20 references to various medical and exercise journals at the end.

F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on August 06, 2012
at 08:59 PM

There is not, as far as I know, a shred of evidence that aerobic or any other exercise causes loss of muscle as long as dietary protein is adequate. If you have some, please share.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 06, 2012
at 04:44 PM

You don't even need any fitness competition between you and a marathon runner. Just wait 20 years and see whose body is miserably torn to pieces and who is well maintained and properly used.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 06, 2012
at 04:34 PM

So true...if you are not strong, you are not fit. So a marathon runner can outrun me...IF I allow him a 40 yard head start. Let's see him out sprint then try and get out of the bear hug I put him in. Fit by Lon Kilgore goes into the all the Why's strength is the most important factor in human fitness. So our snobbery is based on a few facts.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 06, 2012
at 04:28 PM

It's because we're weightlifting snobs, that's all.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 06, 2012
at 04:25 PM

Strength training must be maintained. Your body does not descriminate when losing weight. If it is not needed, it goes. Not super slow...get a sweat going...think more like speed walking. You can talk in short bursts but not read the emancipation proclamation. Think of your body as an energy delivery system...as long as your body can restore glycogen levels in your muscles at an adequate rate, it will do so without entering catabolism. If you are depleting glycogen levels at too great a rate for your body to compensate for otherwise, it will enter catabolism (burn muscle) to gain energy.

49cc629452346e349e07aede2e92442f

(60)

on August 06, 2012
at 04:22 PM

you guys are awesome!! i'm enjoying reading your comments :)

49cc629452346e349e07aede2e92442f

(60)

on August 06, 2012
at 04:17 PM

so super slow, low resistance, walking type cardio keeps your muscles intact? & prevents a flat bum?

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 06, 2012
at 04:06 PM

Oh yes, you would not believe the irk that drove through my body when my friend decided to drop squats in replacement of spinning just because it worked out her lower body already. "Worked out". No, no, no! On top of that, the 30 minutes thing is very true. It's like saying your weightlifting workouts should be no longer than an hour... if you have to go longer than an hour, you aren't lifting hard enough, your programming is not well formulated, or you are jacking around.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 06, 2012
at 04:04 PM

I sprint/walk on off days. I do metabolic conditioning after lifting with kettlebells. I'm not trying to downplay the importance of conditioning. It is strength and conditioning after all. There are much better ways to do it than 1+ hour long cardio sessions. And the degree of difficulty of an activity has no relation to the effectiveness it has to overall health. Stand with your arms extended perpendicular to the ground for 10 minutes...absolutely grueling and will have no benefit to you health.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 06, 2012
at 04:00 PM

The key is 30 minutes max and intelligently programming it in. Even >30 minutes of spinning, taibo, or jazzercise will cause catabolism to kick in. Unless if your goal is endurance competitions...cardio is not a good thing for overall fitness. There are better ways to gain conditioning and endurance that do not result in chronic inflammation and catabolism. Someone who makes the statement, "hopes she'll be able to maintain most of her muscle" does not sound like they are using intelligent programming.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 06, 2012
at 03:43 PM

I'd do the walking/sprinting thing too, btw. I did spinning with my friend a couple weeks ago, and it hurt my vajayjay so bad that I decided it's not worth losing my sexual 'feelings' over. It WAS intense and whatever, but I'll stick to sprinting and muay thai.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 06, 2012
at 03:40 PM

I don't know about LSD being exactly what the OP does... my friend does spinning each day and that's an hour, plus she does a crap ton more on top of that. I could see her doing 2 hours of spinning a day if her schedule allowed for it. These are definitely cardio bunnies and not all of them are just prancing on a treadmill. Granted, Alex Zerega definitely doesn't do much I can guarantee... Jamie Eason I think does 30 mins max, but states that it is definitely a necessity.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 06, 2012
at 03:39 PM

I don't know about LSD being exactly what the OP does... my friend does spinning each day and that's an hour, plus she does a crap ton more on top of that. I could see her doing 2 hours of spinning a day if her schedule allowed for it. These are definitely cardio bunnies and not all of them are just prancing on a treadmill. Granted, Alex Zerega definitely doesn't do much I can guarantee... Jamie Easton I think does 30 mins max, but states that it is definitely a necessity.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 06, 2012
at 03:27 PM

I recommended walking/sprint workouts because it is great conditioning work, does not cause catabolism, and does not interfere with recovery from strength training. Most cardio does. So best for someone who doesn't know what they are doing to avoid it until they know how to program it into their workouts intelligently.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 06, 2012
at 03:24 PM

There are all kinds of cardio. For most people, this refers to LSD (long-slow-distance). She stated that her friend was doing 2 hours of cardio per day which sounds like LSD. At the 30 minute point (round abouts) of constant activitiy, your body enters catabolism to fuel activity. There is a reason long distance runners have skinny little legs. Doing the stairmaster and spin class (the forms of cardio that Ms. Alex Zerega utilizes) is much different than LSD. Notice she does not state how long her cardio training lasts. Which is important.

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3 Answers

best answer

0
81fca18329e68e227cdfef3857bfef96

(1320)

on August 06, 2012
at 02:54 PM

Well...I for one find bodybuilding/bikini comps in general to be weird but some people seem to like them.

Short answer...yes, she is doing too much cardio and will lose muscle. This is bad for her goals. The muscle is what gives the 'curves'. Cardio training gives flat butt. It does not sound like this is the goal she is striving for. So no cardio at all.

I would suggest for her to maintain her muscle (strength) by continuing to strength train 2-3 times per week. She should walk (bodybuilders will spend HOURS on treadmills each day walking before competitions) to add extra activity to burn calories that will not cause muscle loss and is easy to recover from. More intense activity like sprinting if she can handle it is also good. Obviously she will need to create a calorie deficit and should eat clean. Look to leangains IF protocol (the weightloss, not body recomp) for the macro breakdowns on how to do this.

Okay...on to unhealthy stuff. Yes, bodybuilders/bikini models do some very unhealthy things to get ready for competitions. Shocking, I know. My friend cut out ALL food except whey protein and vitamins to maintain muscle mass and drank coffee for energy during the day and before workouts several weeks before a competition. A couple of days before competition he intentionally dehydrated himself to further 'shrink' his skin. Let's just say we did not hang out with him during this period (irritable was an understatement).

She needs to keep in mind that the low BF% achieved for competition is not healthy! Bodybuilders/bikini models do not walk around with single digit BF%.

F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on August 06, 2012
at 08:59 PM

There is not, as far as I know, a shred of evidence that aerobic or any other exercise causes loss of muscle as long as dietary protein is adequate. If you have some, please share.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 06, 2012
at 04:25 PM

Strength training must be maintained. Your body does not descriminate when losing weight. If it is not needed, it goes. Not super slow...get a sweat going...think more like speed walking. You can talk in short bursts but not read the emancipation proclamation. Think of your body as an energy delivery system...as long as your body can restore glycogen levels in your muscles at an adequate rate, it will do so without entering catabolism. If you are depleting glycogen levels at too great a rate for your body to compensate for otherwise, it will enter catabolism (burn muscle) to gain energy.

49cc629452346e349e07aede2e92442f

(60)

on August 06, 2012
at 04:17 PM

so super slow, low resistance, walking type cardio keeps your muscles intact? & prevents a flat bum?

81fca18329e68e227cdfef3857bfef96

(1320)

on August 06, 2012
at 10:17 PM

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/734/How_to_Counter_The_Many_Negatives_of_Aerobic_Train.aspx Sorry, It would not let me post copy and paste from the page. The article which discusses the ills of aerobic training and lists about 20 references to various medical and exercise journals at the end.

0
F5be4be097edc85690c12d67ee1a27c0

on August 06, 2012
at 03:10 PM

http://www.cutandjacked.com/CutAndJacked-Interview-Alex-Zerega

This beautiful girl does weightlifting AND cardio every day. Cardio isn't detrimental, but it shouldn't be your complete or even majority of your workout.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 06, 2012
at 03:24 PM

There are all kinds of cardio. For most people, this refers to LSD (long-slow-distance). She stated that her friend was doing 2 hours of cardio per day which sounds like LSD. At the 30 minute point (round abouts) of constant activitiy, your body enters catabolism to fuel activity. There is a reason long distance runners have skinny little legs. Doing the stairmaster and spin class (the forms of cardio that Ms. Alex Zerega utilizes) is much different than LSD. Notice she does not state how long her cardio training lasts. Which is important.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 06, 2012
at 04:34 PM

So true...if you are not strong, you are not fit. So a marathon runner can outrun me...IF I allow him a 40 yard head start. Let's see him out sprint then try and get out of the bear hug I put him in. Fit by Lon Kilgore goes into the all the Why's strength is the most important factor in human fitness. So our snobbery is based on a few facts.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 06, 2012
at 03:27 PM

I recommended walking/sprint workouts because it is great conditioning work, does not cause catabolism, and does not interfere with recovery from strength training. Most cardio does. So best for someone who doesn't know what they are doing to avoid it until they know how to program it into their workouts intelligently.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 06, 2012
at 03:39 PM

I don't know about LSD being exactly what the OP does... my friend does spinning each day and that's an hour, plus she does a crap ton more on top of that. I could see her doing 2 hours of spinning a day if her schedule allowed for it. These are definitely cardio bunnies and not all of them are just prancing on a treadmill. Granted, Alex Zerega definitely doesn't do much I can guarantee... Jamie Easton I think does 30 mins max, but states that it is definitely a necessity.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 06, 2012
at 04:04 PM

I sprint/walk on off days. I do metabolic conditioning after lifting with kettlebells. I'm not trying to downplay the importance of conditioning. It is strength and conditioning after all. There are much better ways to do it than 1+ hour long cardio sessions. And the degree of difficulty of an activity has no relation to the effectiveness it has to overall health. Stand with your arms extended perpendicular to the ground for 10 minutes...absolutely grueling and will have no benefit to you health.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 06, 2012
at 04:00 PM

The key is 30 minutes max and intelligently programming it in. Even >30 minutes of spinning, taibo, or jazzercise will cause catabolism to kick in. Unless if your goal is endurance competitions...cardio is not a good thing for overall fitness. There are better ways to gain conditioning and endurance that do not result in chronic inflammation and catabolism. Someone who makes the statement, "hopes she'll be able to maintain most of her muscle" does not sound like they are using intelligent programming.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 06, 2012
at 04:44 PM

You don't even need any fitness competition between you and a marathon runner. Just wait 20 years and see whose body is miserably torn to pieces and who is well maintained and properly used.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 06, 2012
at 04:28 PM

It's because we're weightlifting snobs, that's all.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 06, 2012
at 03:40 PM

I don't know about LSD being exactly what the OP does... my friend does spinning each day and that's an hour, plus she does a crap ton more on top of that. I could see her doing 2 hours of spinning a day if her schedule allowed for it. These are definitely cardio bunnies and not all of them are just prancing on a treadmill. Granted, Alex Zerega definitely doesn't do much I can guarantee... Jamie Eason I think does 30 mins max, but states that it is definitely a necessity.

49cc629452346e349e07aede2e92442f

(60)

on August 06, 2012
at 04:22 PM

you guys are awesome!! i'm enjoying reading your comments :)

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 06, 2012
at 03:43 PM

I'd do the walking/sprinting thing too, btw. I did spinning with my friend a couple weeks ago, and it hurt my vajayjay so bad that I decided it's not worth losing my sexual 'feelings' over. It WAS intense and whatever, but I'll stick to sprinting and muay thai.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 06, 2012
at 04:06 PM

Oh yes, you would not believe the irk that drove through my body when my friend decided to drop squats in replacement of spinning just because it worked out her lower body already. "Worked out". No, no, no! On top of that, the 30 minutes thing is very true. It's like saying your weightlifting workouts should be no longer than an hour... if you have to go longer than an hour, you aren't lifting hard enough, your programming is not well formulated, or you are jacking around.

0
77877f762c40637911396daa19b53094

(78467)

on August 06, 2012
at 05:54 AM

Agree to post photos of the winners and then we'll talk advice.

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