 | Christina was working long hours and getting sick at the same time. Eventually she had to stop training as a result. See how she got back into it and lost 13 lbs and inches of her waist! |
By: Christina Borges
Why I Got Started
In 2005 I started training really hard and got into the best shape of my life. I competed in three figure competitions from 2005-2006 and placed well. After my third competition I decided to take time off from competing, but still maintain my physique.
Click Image To Enlarge.Before My Transformation.
Well work got in the way, I was working well over 50 hours a week, then I got sick, and before I knew it I was out of the gym for 3 months and 16 lbs heavier. This was not like me and I knew I had to get back into the gym. Not only was I heavier, but I was tired all the time. In March 2007 I joined back up to the gym, registered for another competition, and been there everyday since.
Since March 1st my body has transformed tremendously and I feel great. I'm still working crazy hours, but learned that being in shape is a lifestyle and it should be part of my daily routine.
Click Image To Enlarge.Christina Borges.
I workout random times of the day, but no matter what I make sure I'm there everyday doing cardio and weight training. Once it's all over I feel great! I also make sure to prepare my meals ahead of time and to always have my gym bag packed and ready to go.
Click Image To Enlarge.Christina Borges.
How I Did It
Working 7 days a week required my training schedule to vary. Each morning I pack my gym bag and right from work no matter what time I get out I go straight to the gym. I start with 10 minutes of warming up usually on the treadmill set on a incline.
Click Image To Enlarge.After My Transformation.
Right from there I do 60 minutes of weight training. I weight train 4 days a week Monday-Thursday. And cardio 6-7 days a week depending on how lean I need to be for a federation. Cardio will vary from 20 minutes to 60 minutes a day. My weekly training schedule looks like this:
- Monday - Back-Biceps-Abs-Cardio-Stretching
- Tuesday - Chest-Triceps-Abs-Cardio-Stretching
- Wednesday - Glutes/Hamstrings/Quads-Abs-Cardio-Stretching
- Thursday - Shoulders-Calves-Abs-Cardio-Stretching
- Friday - Cardio-Abs-Stretching
- Saturday - Cardio-Abs-Stretching
- Sunday - Rest or Cardio-Abs depending on season
Even though I train abs everyday it varies in exercises, reps, and sets. I make sure to switch it up everyday and not to do the same exercise more than 3 times that week.
Supplements
- 1 Multivitamin
- 6 BCAA Before and After Workout
- Isopure Vanilla Protein Powder (low carb) Post workout
Sample Week Of Diet
I eat every 2-3 hours 5 meals a day:
- Meal 1: 4 egg whites or 1/2 cup low fat no sodium cottage cheese, 1/2 cup berries, 1/2 cup quick oats
- Meal 2: Tossed Salad with Chicken or plain white tuna, olive oil and apple cider vinegar
- Meal 3: Piece of fruit and 1 tbsp all natural peanut butter
- Meal 4: Isopure Protein shake with 1 tbsp flax oil
- Meal 5: 4-6 oz boneless chicken breast or fish, 2 cups green salad, 1 cup steamed broccoli or asparagus or green beans, and 3 oz sweet potato or brown rice with 1 tbsp salsa
Sample Week Workout
Day 1: Back-Biceps-Abs-Cardio-Stretching:
- Seated Low row (inside)
- Seated Pulldown (inside)
- Peck Dec
- Stiff Legged Deadlifts
- Bent over Bar row
- Hyperextensions holding 10 lb ball
- Alternating DB curl
- Standing bar curl
- Reverse bar curl
- Seated Hammer curl
- Standing single arm alternating cable curl
- Basic crunches on Stability ball
- Oblique crunches
- Laying leg lifts
All exercises 3 sets of 12 reps (moderate weight)
Abs--3 sets of 25 reps
10 minutes Stretching
Cardio (PreCor crosstrainer or treadmill intervals or stationary bike) Duration varies from 20-60 minutes depending on how lean I need to be.
Day 2: Chest-Triceps-Abs-Cardio-Stretching:
- BB flat bench press
- BB Incline press
- BB Incline flyes
- Peck Dec
- Cable crossover
- Push ups (3 sets of 25 reps)
- Overhead BB press
- Single arm cable kickbacks (alternating)
- Rope Pull down
- Dips
- Skull crushers
- Hanging leg lifts
- Decline crunches holding 10 lb ball
- Rope crunches
All exercises 3 sets of 12 reps (moderate weight)
Abs (3 sets of 25 reps)
10 minutes Stretching
Cardio (varies)
Day 3: Glutes/Hamstrings/Quads-Abs-Cardio-Stretching:
- Assisted Squat
- Leg Press
- Laying leg curl
- Step ups holding 15 lbs DB's
- Alternating Stationary lunges holding 15 lbs DB's
- Sumo BB squat
- Leg extensions
- Hack Squat
- Seated Crunch using 40-60 lb weight
- Bicycle crunches
- Decline crunches throwing weighted Ball bath and forth with partner
All exercises 3 sets of 12 reps-moderate weight
Abs (3 sets of 25 reps)
10 minutes stretching
Cardio (varies)
Day 4: Shoulders-Calves-Abs-Cardio-Stretching:
- Seated Overhead DB press
- Front lateral raises
- Side lateral raises
- Bent over rear delt raises
- Cable upright pullup
- Standing calf raises with 60-80 lbs
- Donkey calf raises
- Calf raises using leg press machine
- Bent knee Abdominal crunch
- Hanging leg lifts holding 10 lb ball between legs
- Basic crunch in Stability ball
All exercises 3 sets of 12 reps (moderate weight)
Abs (3 sets of 25 reps)
Cardio (varies)
Day 5: Cardio-Abs-Stretching (varies)
Day 6: Cardio-Abs-Stretching (varies)
Day 7: Rest or Cardio-Stretching (depending on season)
Click Image To Enlarge.Christina Borges.
Suggestions For Others
If you want to have a nice body you have to work for it, it doesn't come easy and takes a lot of self motivation and discipline. You can get anything you want in life you only work for it. If fitness is important to you, you will make it one of your priorities.
No matter how schedule for day it you find time to train, no matter how much you're craving something bad think about how many hours you put into the gym and think is it really worth it? Not to me!
Click Image To Enlarge.Christina Borges.
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