Posts Tagged ‘Fitness’

Lee Labrada Fitness 360: Bodybuilding’s Perfect Man – Training

Lee Labrada is one of bodybuilding’s iconoclasts. He may be retired, but his training regimen works as hard as ever. Follow this plan and become stronger than you’ve ever been.

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Man Who Lost 160 Pounds Reveals His Full Fitness Plan

Adam wanted to lose weight to fit in and make friends. Along the way, he found a new, fit lifestyle.

Adam Park always felt left out because of his weight. “I couldn’t go on roller coasters, swim, ski, or snowboard,” he remembers. “By my teen years, I didn’t really have any friends. I was never bullied, but I still felt left out because my weight kept me from participating in most of the things kids my age were doing. I was shy, and having to hang back because of my weight added to that. It was very lonely.”

Even though Adam and his mother were both overweight, his father and brother weren’t, and they kept the house stocked with unhealthy snacks. “I overconsumed calories pretty consistently when I was young, especially when it came to snacks and soda,” he says. To make matters worse, Adam admits he sat on the sidelines—and on the couch. Throughout his childhood and into his early teen years, he picked up bad habits.

“We had big family dinners every night with meat, potatoes, and vegetables,” he says. “They weren’t especially unhealthy meals, but we’d fry things and cook with a lot of oils and fats. That, combined with the snacking and lack of exercise, just made it easy to be overweight.”

As he was preparing to enter high school, Adam weighed 315 pounds. Desperate to fit in with his classmates, he realized that getting in shape had to happen now or never.

This is Adam’s story.

What was your turning point or aha moment?

I was starting high school, and I still had no friends. I wanted to start fitting in, which meant that I had to change my lifestyle.

What was the first thing you changed?

The first thing I changed was my eating habits. I cut out all snacking and stopped drinking anything other than water. If I had to have a snack, I went for something healthy, like a protein bar instead of chips.

Before 315 lbs.

After 155 lbs.
Age: 15
Height: 5’9″
Weight: 315 lbs.
Body Fat: 38%
Age: 17
Height: 5’11″
Weight: 155 lbs.
Body Fat: 16%

Was your family supportive of your decision to get healthy?

My family was behind me 100 percent. They thought my decision to make this change was the greatest thing ever. The most important part was that I came to it on my own terms. My mom has been overweight her entire life and was always told to lose weight, so she was adamant about never telling me that I had to lose weight.

Everyone wanted it to be my decision, and as soon as I made that decision, they stood right behind me. I think they thought that if they pushed me to do it, I might rebel and fight back. I’m glad they waited and let me make that choice for myself.

What did your first steps on your healthy journey look like?

As soon as I made the decision to start getting healthy, my parents gave me a gym membership and hired me a personal trainer. I couldn’t do it all on my own, and they knew that. That was one of the biggest ways they supported me.

They also made an effort to cut back on keeping unhealthy snacks in the house and bought more fruits and vegetables for me to eat. They cleaned out the basement so I could set up a home gym. They really did everything they could to help me get healthy.

[My family] also made an effort to cut back on keeping unhealthy snacks in the house and bought more fruits and vegetables for me to eat. They cleaned out the basement so I could set up a home gym. They really did everything they could to help me get healthy.

Has your transformation led to healthier habits for the rest of your family?

The rest of the family has tried to adopt some of my eating habits, and my mom has lost 30-40 pounds. They go for walks and eat healthier snacks now. It’s been a positive change for the whole family.

How did you start to incorporate fitness into your lifestyle?

The only piece of exercise equipment we had was a treadmill, so that’s where I started. Within the first couple months, I started to see weight come off, just from walking and running on the treadmill daily. I also noticed I had more energy. I was happier and more outgoing. When I walked by the mirror, I would look at myself, whereas before I avoided my reflection.

What was the most challenging thing for you at the gym?

At first, my confidence was shot. I was so self-conscious that I didn’t want my trainer taking me out on the floor. We used a private room at the gym instead.

Once I learned proper form and developed better balance so I wouldn’t fall, I was able to work out on the floor with everyone else.

When did you discover Bodybuilding.com?

I came across Bodybuilding.com at about the same time I started going to the gym. Once I started lifting weights, I looked up workouts. One that I used early on was the Beginner’s Fat Loss Program. I saw good results from sticking to that, and then I was hooked.

How did the site affect your transformation?

It was really an all-in-one place for the information I was looking for at that point. If I want to work on a specific part of my body, but I’m not sure how, I can ask on BodySpace and learn what other people’s favorite moves are.

I was able to find meal plans and workout ideas, too. I actually based my own meal plan on several others I saw on the site. The common factor was lean protein and healthy carbs, so I used that as a base to start forming my own diet.

How did you create the meal plan you use now?

Bodybuilding.com helped me figure out my meal plan. After reading through diet plans on the site, I started increasing my protein intake and moderated my carbs. Eventually, through a lot of trial and error, I took those basics and turned them into the diet that works for me.

Meal 1

Celery 2 stalks


Peanut butter 2 tbsp


Smoothie:

Coconut water 1 cup


Nonfat yogurt 1/2 cup


Frozen mixed fruit 1 cup


Granola 1/4 cup


Meal 2

Raw carrots 2-3


Meal 3

10″ whole-wheat wrap 1


Fat-free mayo 1 tbsp


Chicken breast, chopped 5 oz.


Lettuce 1 cup


Tomato, diced 1


Green pepper, chopped 1


Grated cheese 2 tbsp


Meal 4

Celery 2 stalks


Peanut butter 2 tbsp


Meal 5

Chicken breast, chopped 5 oz.


Dry baked potato 1


Cauliflower 1 cup


Mixed green salad 2 cups


How do you curb cravings?

I’ve always craved soda, but all I need to do to overcome cravings is look in the mirror. I have a lot of excess skin, and seeing that in the mirror serves as a daily reminder of what I used to look like. I don’t want to go back to that. I see how far I’ve come, and it gives me the willpower to say no to my old, unhealthy habits.

How did you transition from working with a trainer to setting your own workouts?

I worked with my trainer for about four or five months. We weren’t able to keep paying for sessions at that point, but he still said I could call him if I ever had questions or needed help. I felt a lot more confident. I was able to keep using the same workout plans my trainer had shown me, or change them up by learning about new workouts online.

What do your workouts look like now?

Day 1: Legs />
1

Squat

4 sets of 12 reps

Barbell Squat Barbell Squat

2

Leg Press

4 sets of 12 reps

Leg Press Leg Press

3

Lunge

4 sets of 12 reps per leg

Barbell Lunge Barbell Lunge

4

Leg Extension

4 sets of 12 reps

Leg Extensions Leg Extensions

5

Seated Leg Curl

4 sets of 22 reps

Seated Leg Curl Seated Leg Curl

Day 2: Core />
1

Crunch

50 reps

Crunches Crunches

2

Plank

5 min.

Plank Plank

3

Air Bike

10 min.

Air Bike Air Bike

4

Mountain Climber

10 min.

Mountain Climbers Mountain Climbers

5

Russian Twist

20 reps

Russian Twist Russian Twist

Day 3: Rest />

Day 4: Chest and Shoulders />
1

Bench Press

4 sets of 12 reps

Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Dumbbell Fly

4 sets of 12 reps

Dumbbell Flyes Dumbbell Flyes

3

Shoulder Press

4 sets of 12 reps

Barbell Shoulder Press Barbell Shoulder Press

4

Treadmill jog

30 min.

Jogging-Treadmill Jogging-Treadmill

Day 5: Arms and Back />
1

Dumbbell Bicep Curl

4 sets of 12 reps

Dumbbell Bicep Curl Dumbbell Bicep Curl

2

Triceps extension

4 sets of 12 reps

Seated Triceps Press Seated Triceps Press

3

Hammer Curl

4 sets of 12 reps

Hammer Curls Hammer Curls

4

Barbell Biceps Curl

4 sets of 12 reps

Barbell Curl Barbell Curl

5

Lat Pull-down

4 sets of 12 reps

Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

6

Bent-Over Barbell Row

4 sets of 12 reps

Bent Over Barbell Row Bent Over Barbell Row

7

Single-Arm Dumbbell Row

4 sets of 12 reps

One-Arm Dumbbell Row One-Arm Dumbbell Row

8

Cable Row

4 sets of 12 reps

Seated Cable Rows Seated Cable Rows

Day 6: Cardio />
1

Elliptical

15 min.

Elliptical Trainer Elliptical Trainer

2

Treadmill jog

30 min.

Jogging-Treadmill Jogging-Treadmill

3

Burpee

15 min.

Burpee Burpee

Day 7: Rest />

How did you stay motivated when you wanted to quit?

When I started seeing results, I realized that fitness is my future. I can’t go back. I have to keep moving forward.

Adam’s Favorite Gym Tracks

OMI
“Hula Hoop”
DVBBS & Borgeous
“Tsunami”
K’naan
“Wavin’ Flag (Coca-Cola Celebration Mix)”
Cold Creek County
“Till The Wheels Come Off”
OMI
“Hula Hoop”
DVBBS & Borgeous
“Tsunami”
K’naan
“Wavin’ Flag (Coca-Cola Celebration Mix)”
Cold Creek County
“Till The Wheels Come Off”

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Losing A Lung, Gaining Fitness

After having most of one lung removed, Judith Dicker defied the odds by getting fit. Then she went the extra mile and became a national-level physique competitor!

People often resent the inconvenience of airport security, but it probably saved Judith Dicker’s life. In 2000, she was forced to undergo a chest X-ray at Heathrow Airport in London.

“I was moving from Port Elizabeth in South Africa to begin a new job in banking,” she explains. British officials required an up-to-date chest X-ray of all South African citizens, hoping to prevent tuberculosis from entering their country. Judith’s X-ray revealed an object, about the size of a tennis ball, in her right lung. After multiple other tests, she was considered free of tuberculosis and able to enter the country.

Remarkably, no one at the time, including Judith, bothered to determine the nature of this large object.

She would regret that oversight two years later.

Take My Breath Away

One night in 2002, Judith awoke gasping for breath, unable to inhale as much oxygen as she needed. “I started coughing, and I couldn’t stop,” she says. Then I couldn’t breathe.” Her husband rushed her to the hospital.

Luckily, she had kept the X-ray from Heathrow and was able to present it to her London doctor. “When the doctors saw my X-ray, they knew my condition was serious,” she says. “If I hadn’t had that with me, I think I may have died.”

Judith’s X-ray revealed an object, about the size of a tennis ball, in her right lung.

She was also lucky that her doctor was familiar with hydatid disease, a cystic condition Judith developed due to a parasite she was exposed to growing up on a farm in South Africa. While generally rare, the disease is not uncommon in the rural setting where Judith lived until she was 13. It’s caused by a tapeworm, of all things.

Judith’s lung had filled with fluid, and she developed pneumonia, staying in the hospital for two weeks. “One day while I was in the hospital, I was talking to my parents in South Africa, and I couldn’t continue the phone conversation because I couldn’t breathe,” remembers Judith. She had to hand the phone over to her boyfriend, and he tried to explain the gravity of the situation to Judith’s parents.

Blood tests determined that the microorganism responsible for the condition remained present and active. After she recovered from pneumonia, Judith was discharged from the hospital. Her doctors had decided the best course of action was to monitor the condition rather than perform surgery. “They gave me medication, similar to a cancer drug, that would help break down the cyst,” she says.

But she developed another case of pneumonia four months later and had to be hospitalized yet again. They told her such bouts of pneumonia were likely to persist. They now believed the best course of action was to remove the cyst, which would also entail removal of part or all of her right lung.

Waiting to Inhale

Judith’s doctors told her that she was lucky that the cyst was on the right side. That way, they could operate from the back, rather than enter through the chest and navigate around the heart. Nevertheless, the incision would have to be big enough to allow the doctor to separate her ribs and cut out the cyst. “I asked my surgeon how large the cut and scar would be, and he showed me his hand,” she recalls.

During surgery, the medical team discovered greater damage in Judith’s right lung than they had expected. The best course of action was to remove nearly all of that lung. Otherwise, whenever she contracted a cold in the future, it would be very easy for her lungs to fill with fluid. Even a small cold could quickly become life-threatening.

After the large obstruction and most of her lung was surgically removed, Judith continued to struggle while recuperating in the hospital. Clearly, something else was wrong. Eventually, doctors determined that she had an air leak in her lung, caused by the surgery. “They had to put a suction pipe into my lung to prevent it from collapsing, and I had to stay in the hospital for about four weeks after the surgery, until both the surgery and leak healed,” she recalls.

During surgery, the medical team discovered greater damage in Judith’s right lung than they had expected. The best course of action was to remove nearly all of that lung.

During this time, Judith found it nearly impossible to get out of bed, and her hair began to fall out. “The nursing staff cheered for me the first time I was able to walk down the hall with my husband’s help,” she says. When she was dismissed, her doctors advised Judith that, as a person with only one lung, and she needed to take it easy.

They suggested she limit herself to moderate activity, such as daily walks. They advised against strenuous activity. Only, Judith couldn’t accept that.

Every Breath You Take

“It felt like they were talking to me like I was an old, feeble woman,” Judith recalls of her doctors. As thankful as she was to have been given a new lease on life, she felt defeated by these new rules. For example, she was advised to walk 30 minutes every other day, but never to exert herself to the point where she felt out of breath.

Easy enough, right? On the contrary, Judith found that this level of conditioning was only sufficient to keep her feeling weak during normal, everyday activities.

One day, though, the escalator from the underground up to street level was broken. “I struggled to make my way up the stairs to the point where I grew anxious,” she recalls. People pushed Judith, jostling into her.

“That was my turning point,” Judith says. “I wasn’t ready to accept this limited lifestyle. I have always believed that we set our own limitations and that we are only as smart, brave, or strong as we believe.” She began to disobey her doctor’s orders by gradually introducing more strenuous cardio activity into her daily life. It felt good, so she kept upping the ante. “I signed up for a 5K in London about four months later.”

Judith also earned her certification as a group fitness instructor, and she began to teach step and body conditioning, all during the first year after her surgery. “It was difficult for me because I was still struggling to breathe and just beginning to get back my energy,” she recalls. But even in its compromised state, her body responded to the stimulus—partially because she also took this as an opportunity to get serious about healthy eating.

Against all expectations, Judith was getting stronger.

Every Move You Make

At her one-year follow-up after surgery, Judith’s doctors couldn’t believe her remarkable recovery. “They were amazed to see my remaining lung’s capacity, and they told me that they were going to note my course of improvement, and potentially recommend a more strenuous regimen for otherwise healthy people who had lost the use of a lung,” she says.

By the time her children were born, training and fitness had become a way of life for Judith.

In 2003, Judith and her husband immigrated to the United States, where she began cycling 80 miles a week. Then she started training for a half-marathon, and the trajectory she had established in London continued. “The more I exercised, the healthier I felt,” she recalls.

Today, the couple has two children. “I was very healthy during both pregnancies,” she says. During this phase of her life, doctors began to encourage pregnant women to exercise more, based on science—another motivation for Judith to keep training.

By the time her children were born, training and fitness had become a way of life for Judith. She saw a commercial for Insanity by Beachbody, which inspired her to focus on another aspect of fitness and increase muscle tone. It was yet another challenge that her body responded to with relish—once she gave it the chance.

“Weight training was very hard for me at first,” she recalls. “I struggled to perform one regular push-up.” But, by the end of 60 days, Judith couldn’t believe how different her body felt. She was hooked on feeling strong by performing resistance exercise.

The Next Level of Fitness

In 2012, a Web search directed her to Jamie Eason’s LiveFit program on Bodybuilding.com. Eason’s appearance and approach resonated with Judith immediately. “I loved how strong she looked, and I began following her fitness, nutrition, and supplementation regimens,” she says.

Based on Judith’s progress, a friend suggested she look into competing in the NPC. “I didn’t think I had what it would take, especially because of the large scar on my back,” she recalls. But, of course, that was only one way to look at it. Ultimately, she decided to compete in order to gain exposure to share her story with others.

“I didn’t think I had what it would take, especially because of the large scar on my back,” she recalls. But, of course, that was only one way to look at it. Ultimately, she decided to compete in order to gain exposure to share her story with others.

With the aid of a trainer, she entered her first NPC bikini show, the Branch Warren Classic, in 2014, placing sixth in the bikini open division. In 2015, she placed second at the same show, qualifying her for national-level competition.

Today, Judith is putting her training energy and focus into her next competition, planning to compete for her pro card. She’s currently eyeing the NPC USA in Las Vegas in July 2016.

Now, Judith trains as hard as she is able to, emphasizing cardio and bringing up her shoulders and legs. She has close to the cardiovascular ability of a person with two lungs. While she can now breathe easy, competitors in her class shouldn’t when she steps onstage with them.

Judith’s Training Plan

Judith has designed her training to push her cardiovascular potential while bringing up her shoulders and strength, as well as increasing mass and separation in her legs. She changes up her workouts every six weeks or so.

Monday: Back, rear delts, abs, cardio

Warm up: Incline walk on treadmill

15% for 5 min.

Walking, Treadmill Walking, Treadmill

1

Assisted wide-grip pull-up

3 sets of 12 reps

Pullups Pullups

2

Wide-grip lat pull-down

3 sets of 12 reps

Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

Seated Cable Row

3 sets of 12 reps

Seated Cable Rows Seated Cable Rows

4

Alternating Renegade Row

3 sets of 12 reps

Alternating Renegade Row Alternating Renegade Row

5

Cable Rear Delt Fly

3 sets of 12 reps

Cable Rear Delt Fly Cable Rear Delt Fly

6

Reverse Machine Fly

4 sets of 18,15,10,15 reps

Reverse Machine Flyes Reverse Machine Flyes

7

Stability Ball Crunch

3 sets of 50 reps

Exercise Ball Crunch Exercise Ball Crunch

8

Russian twist with medicine ball

3 sets of 20 reps

Russian Twist Russian Twist

9

Stairmaster

20 min.

Stairmaster Stairmaster

Tuesday: Rest
Wednesday: Shoulders, cardio

Warm up: Incline walk on treadmill

15% for 5 min.

Walking, Treadmill Walking, Treadmill

1

Seated Dumbbell Press

3 sets of 15 reps

Seated Dumbbell Press Seated Dumbbell Press

2

Machine Lateral Raise

4 sets of 18,15,12,18 reps

Machine Lateral Raise Machine Lateral Raise

3

Upright Cable Row

3 sets of 15 reps

Upright Cable Row Upright Cable Row

6

Reverse Machine Fly

4 sets of 18,15,10,15 reps

Reverse Machine Flyes Reverse Machine Flyes

9

Stairmaster

30 min.

Stairmaster Stairmaster

Thursday: Legs, glutes

Warm up: Incline walk on treadmill

15% for 5 min.

Walking, Treadmill Walking, Treadmill

1

Band clamshell

3 sets of 20 reps

Clam Clam

2

Band lateral walk

3 sets of 20 reps

Lateral Band Walk Lateral Band Walk

3

Band glute bridge

3 sets of 20 reps

Hip Lift with Band Hip Lift with Band

4

Seated Leg Curl

4 sets of 18,15,10,15 reps

Seated Leg Curl Seated Leg Curl

5

Lying Leg Curls

4 sets of 18,15,10,15 reps

Lying Leg Curls Lying Leg Curls

6

Leg Extensions

3 sets of 12 reps

Leg Extensions Leg Extensions

7

Leg Press

3 sets of 30 reps

Leg Press Leg Press

8

Glute cable kick-back

3 sets of 15 reps

One-Legged Cable Kickback One-Legged Cable Kickback

9

Split Squat with Dumbbells

4 sets of 20,18,12,15 reps

Split Squat with Dumbbells Split Squat with Dumbbells

10

Seated Calf Raise

4 sets of 18,15,12,18 reps

Seated Calf Raise Seated Calf Raise

Friday: Chest, triceps, biceps, cardio

Warm up: Incline walk on treadmill

15% for 5 min.

Walking, Treadmill Walking, Treadmill

1

Dumbbell Bench Press

3 sets of 12 reps

Dumbbell Bench Press Dumbbell Bench Press

2

Dumbbell Fly

3 sets of 12 reps

Dumbbell Flyes Dumbbell Flyes

3

Incline Dumbbell Press

3 sets of 12 reps

Incline Dumbbell Press Incline Dumbbell Press

4

Dumbbell skullcrusher

3 sets of 12 reps

Dumbbell Tricep Extension -Pronated Grip Dumbbell Tricep Extension -Pronated Grip

5

Triceps dip

3 sets of 15 reps

Dips - Triceps Version Dips - Triceps Version

6

Alternating hammer curl

3 sets of 15, 12, 12 reps

Alternate Hammer Curl Alternate Hammer Curl

7

Jog (Outside or on Treadmill)

3 miles

Jogging-Treadmill Jogging-Treadmill

Saturday: Plyometric training
1

Box Jump

3 sets of 30 reps

Box Jump (Multiple Response) Box Jump (Multiple Response)

2

Side box jump

2 sets of 20 reps

Lateral Box Jump Lateral Box Jump

3

Scissor lunge jump

3 sets of 20 reps

Scissors Jump Scissors Jump

4

Knee Tuck Jump

3 sets of 20 reps

Knee Tuck Jump Knee Tuck Jump

5

Freehand Jump Squat

3 sets of 30 sec.

Freehand Jump Squat Freehand Jump Squat

6

Sprints

6 reps of 40 yards

Jogging-Treadmill Jogging-Treadmill

Sunday: Rest

Judith’s Offseason Nutrition and supplementation

Breakfast: 5 a.m.
Protein pancakes:

Quest all-purpose protein powder 1 scoop


Egg whites, cooked 3


Cellucor Whey 1/2 scoop


Banana 1


Almond butter 1 tbsp


Morning snack: 8 a.m.

Chicken breast 4 oz.


Broccoli 1 cup


Rice cakes 2


Lunch: 11:30 a.m.

Jamie Eason’s 3-bean turkey chili 1 cup


Brown rice 1/3 cup


Protein shake: 2:30 p.m.

Cellucor Whey 1 scoop


Frozen mixed berries 1/2 cup


Almond butter 1 tbsp


Xanthan gum 1 pinch for texture


Dinner: 5:30
Spinach salad:

Spinach


Feta cheese 1 tbsp


Grape tomatoes 4


Yellow pepper 1/4


Balsamic vinaigrette


Asparagus 1 cup


Red potato 3 oz.


Atlantic salmon 3 oz.


Evening: 8:30 p.m.

Power Crunch Bar 1


NOTE: In addition, Judith drinks a gallon or so of water every day. She also enjoys two cups of coffee with Stevia and coconut creamer. She includes a cheat meal once a week, usually consisting of smoked salmon or steak and ice cream for dessert.


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