Show Day Vlog out Tonight!
#TransformationTuesday - Dec 2016 -May 2017- Nov 2017. My body has gone through a massive journey in the past 12 months. I’ve learnt a lot and i’m still learning to enhance my relationship with my body. I couldn’t have done it without the mental support & knowledge from my coach @benperformancecoach, my posing coach @jacqie.tan, my family & my very close friends.
The competition journey is tough, it’s not for everyone, but it is a game changer for ones life - mentally and physically. My coach shared this bout getting ready for my second comp and may it give a little insight on what I did. :) These are 3 KEY things I’ve focused on prepping @linoralow for the @wffasia Pacific Championships:
1)👉🏼Identify an optimal set point for Linora’s body composition in the offseason. This is the level of leaness she should maintain to ensure the body is more efficient in allocating nutrients for muscular growth rather than storing these nutrients as fat. While increasing calories in the off-season is critical, keeping bodyfat levels in check is a must for efficiency.
2)👉🏼Consider Linora’s overall stress levels. With Linora’s busy schedule and highly stressed lifestyle as an Emcee and public figure, offseason programs involving less training frequency means better recovery and an increased anabolic response. This is when less is more! Such a programming style is also effective in off-setting the larger amount of volume she will be exposed to when comp prep actually starts, thus helping to buffer her overall cortisol levels.
3)👉🏼Focusing on weaker muscles also means learning how to contract them properly first. I like to use these techniques for increasing neuro-muscular contraction:
a)🔹Pose more. That facilitates better awareness and recruitment of the muscle.
b)🔹Incorporate isolation and isometric exercises as a way to activate the targeted muscle before performing a compound lift. For example, isometrically holding dumbbells in a shoulder raise at the top position for 20 secs before performing a dumbbell press is highly effective in activating the delts.
#LinoraRoadToTop5 #WFFAsia #TrainASP #Phil413 #TrainToTransformTues #ProgressNotPerfection
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