bodybuilding

Let's face it,
nobody's perfect!
However, we all have this picture of exactly how we would like to look. The media pushes the tall, slender size '8' model, which for most women is totally impossible to achieve. Meanwhile, we strive to achieve a more athletic, lean, toned, shaped and trained look.

Face facts, we work hard in the gym and want everyone to notice! Some girls are fairly lucky, they have naturally low body fat levels and tone that develops fairly quickly, but for most it's down to plain hard work. It's fair to say that most women have to work hard, probably harder than the guys, to achieve their goals, training hard to build muscle tone, and aerobics to keep body fat levels down and watch their diets.

The key to it all is being happy with yourself. Everyone can improve and continues to improve, but it all takes time and patience. Make the most of what you have got! There is no point saying 'I want to look just like Ally Macbiel', if you're 6 ft tall like myself (she is about 5 ft 2).
Of course its great to admire people, but set yourself realistic goals, or if you have a role model choose one with a similar physique, similar height etc. Being happy with your own body usually comes down to your diet. Having low enough body fat levels to see some definition, so you can see how your muscles are progressing from your workouts and eating enough calories to fuel the hard training and aerobic sessions - so you don't feel tired and washed out all the time. Healthy eating not dieting is what it's all about! In every magazine you buy it will tell you, how to lose weight, lose body fat and gain that shapely body of your dreams. There are hundreds of fad and new fangle diets, all very commercial and money making, but at the end of the day it's down to healthy eating over a period of time. Generally, be consistent and patient. I'm sure you will have heard women say 'I want to lose a stone so I'm going back to Slimming Club - it always works for me'. If it worked that well, why have they gained a stone! Fact is, diets don't work but healthy eating and exercise does.

Most healthy eating plans tell you what to eat at breakfast, lunch, dinner, and so on. What I want you to think about is what your body needs from the food you eat, to help you understand how it functions, and pinpoint any area where you may be going wrong.

Firstly, the word diet instantly makes you think of starvation and deprivation so just think of your eating as healthy - after all, it will make you feel fit and well, if you are eating properly. In order to sustain your body there are a wide variety of nutrients you need every day, all of which you will be aware of, just to keep you in tiptop condition. These are carbohydrates, proteins, fats, vitamins,

minerals and water and each performs a specific role in your body. We know that protein is used to build and repair muscle tissue, as well as other uses. It is rarely used by the body as a source of energy, and by taking in excess protein it can easily be stored as body fat.

As trainers, we tend to take in more protein than we need. Could this be why you are not as lean as you would like to be? Excess protein taken in has to be excreted by our kidneys and over a long period of time can lead to kidney damage. Naturally we would need more protein than 'Miss Average' who doesn't train. In reality you would need between 1.2g - 1.5g of protein per kilogram of bodyweight, per day. So work it out for yourself, it's really not that much.

Fats, which we tend to avoid like the plague, are also important in the diet. We need to take 30% of our daily calories from fats. They are used by your body to transport nutrients, to protect organs and for warmth (which if you have ever dieted for a show in winter, you will know). They are also a source of energy. We all know too well the effects of too much fat in the diet; coronary heart disease, high cholesterol and obesity, to mention but a few. Are you aware there is a significant risk in dropping dietary fat intake below 30% for extended periods of time?

Not all fats are bad; we need to take fish and fish oils or linseed or rapeseed oil, as our bodies cannot produce these fats, which are essential to our immune system. Keeping your fat intake too low may also lead to vitamin deficiency.
All your vitamin requirements will be covered if you eat fresh fruit and veg daily.
Basically there is no need to pill pop, just eat your greens, as your Mum used to say. When on a healthy, balanced diet we don't need to worry about minerals, as they will take care of themselves.

How long do you think you could survive without water? Not long I'll tell you. Water is the main transportation system of the body, and it is the most important nutrient. At rest we lose between 2-2 ½ litres a day. During exercise we lose up to 2 litres of water in 40 minutes. Do you drink water during your workout? Have you ever wondered why you feel tired and run out of steam half way through your training? Well this is your answer. Every day you need to drink 2-3 litres of water - not juice, coffee or pop - just plain water. At first, it will seem a lot, but once you get into it, your muscles will feel fuller, your skin will be clearer and stomach flatter (as it helps digest all your food).

The bulk of your diet should come from carbohydrates, about 60% of your daily calories. These are your body's main energy sources. Whilst exercising, your body needs to be adequately fuelled with carbs in order to burn body fat. If not it will break down muscle protein for energy, meaning that you will burn muscle not body fat! So if you are not eating properly, doing tons of aerobics and still not losing body fat, could this be the reason?
Basically your body will store enough carbs for about 60-90 minutes of moderate, hard exercise, at best. So keep a track on how long you're spending on your workouts and aerobic sessions, otherwise it's counter-productive!

Eat complex carbs such as pasta, potato, rice, bread and cereals at regular intervals during the day to avoid both mental and physical fatigue. Having had chance to look at why we need certain nutrients for our body to function in peak condition, let's look at how much our own body needs. The energy requirements of the body are worked out in calories. No surprise there, but there is an easy calculation to work out how many calories you yourself will need. It's simple.

At rest you need 25 calories per kilogram of bodyweight, plus an extra 50% moderate activity (say bike to work, 3 aerobic classes a week, or an extra 100% very active (exercise daily). To give you an example - say you weigh 60kg: Bodyweight 60kg x 25 calories = 1500 calories, plus; 50% moderate active = 750 calories total 2250 per day,

or 100% very active = 1500 calories total 3000 per day.

This is your basic requirement to maintain your existing weight. If you are looking to reduce body fat levels, cut your calories back by 300 - 500 per day. You should see a gradual weight loss of about 1lb a week. If you lose too much weight, too quickly, slightly increase it by 100-200 calories. Fairly simple, yes? If you reduce your calories too much, you will lose lean tissue (muscle) and water. Your body will see it as starvation and attempt to hold onto fat stores by releasing enzymes that inhibit fat burning. Your metabolic rate will drop, and by the end of the week you will have lost weight but not body fat, just muscle!
Restricting calories too much inevitably leads to binge eating, which gets you nowhere. So don't do it!

Now you have established the correct combination of nutrients and your desired number of calories, to achieve your perfect body. Get yourself a notebook and a calorie counter and spend a little time planning your meals. Split your calories between 5 - 6 meals a day, eating every 3 hours or so. This will keep hunger pangs at bay, keep blood sugar levels stable and stop sweet cravings plus leave you feeling fit and healthy, full of energy. Allow yourself a treat meal once a week; say a Chinese, or pizza - basically whatever you fancy, as it will keep you sane!

For a while you will be dedicated, but then you may hit an off day. Don't throw in the towel just because you ate something you shouldn't have - it's no big deal, just continue. Think of it this way; imagine you're driving your car and you get a puncture. Do you get out and slash the other three tyres? I don't think so. No, you would just replace it with a spare and continue your journey.

Healthy eating works exactly the same way - don't stew on the negatives, be positive!