[Allison]

In the past, as other said; I had high, medium and low days
High were for weakness muscle/the muscle to grow more trainin day (usually were glutes or quads)
Medium were for other muscles (back, hams)
Low were for rest days or too strong muscles group for them to chill / loose (shoulders)

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[Allison]

For me I have 200 kcals difference averagely
And same daily output off or on
And rest day diet has less carbs and more fats than training day
That’s what works for me since several years

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[Allison]

Toasted Bread and eggs with fruits
I takes 5min

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[Allison]

Hello everyone
Today full day of posing lessons
8k steps will be done, trying to get some on the treadmill in between lessons.
Medical appointement at 12.50pm cause I think I got an otitis grrr
Let’s see
Xxx

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[Allison]

I would add the hip abductor before the hipthrust on friday and I think you could place a reverse frog into the friday session also in this order

Adb

Frog

Hipth

And for upper I would add

Lat pulldown after pull ups

Seated row

And some lateral raises and rear delt before triceps

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[Allison]

I have noticed a great and cruising fat loss with low and high days

Keeping for energy and maintening performance on high days (workout day) and digging a tad more on rest days.

It’s up to you, very person dependant.

But my shape stores more water with everyday same diet, as my rest days are 5x less demanding. Increasing cardio/output/steps on rest day for me wouldn’t be optimal either; so I really like low and high imo

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[Allison]

So here my log for today

8k steps done this morning

Then I gonna train glutes tonight

Also one posing lesson into my studio

And then shooting at end of afternoon

Xxx

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[Allison]

Hello guys

Litterally forgot to post yesterday my log

Idk head is in the clouds

Yesterday I have had posing lesson into my studio and also an esthetical appointment at 1h drive, so spent two hours into the car under the heat

8k steps done

Food shopping done and meal prep also

Xxx

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[Allison]

Hello mate; max one week for me.
One week which are my deload or post show or holidays, I use to do it once or twice a year
Make sure while you do this break; to stick to a diet otherwise the come back will be mentally hard to handle shape wise

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[Allison]

The women want to have big glutes and small waist; they all want this; that’s the ultimate goal, so they just can’t train like a bodybuilders

Trust me

Newbie women are the exception for building the workouts

Hi Allison, thank you for taking the time to help. Unless I accidentally added something, there shouldn’t be any chest exercises in the routine. So you would recommend hitting glutes 2x a week vs the 3 then? I can try and create a routine around the schedule you posted, thank you very much again
Edit: thank you for your advice on a deficit, we will start with that as well[/quote]
Yes , my english has its limitations😂 my bad

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[Allison]

The women want to have big glutes and small waist; they all want this; that’s the ultimate goal, so they just can’t train like a bodybuilders
Trust me
Newbie women are the exception for building the workouts

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[Allison]

Hello mate,
For your wife; I would do a deficit first to remove the fat from midsection before building up
Then I am not fan of full body for a first timer woman who want a sexy body and growing in targetted areas
Also monday wednesday is way too close for glutes to recover; she will not grow glutes like this.
+ why training chest on a woman? For me it’s a no
Monday back/shoulders/triceps
Tuesday glutes
Wednesday rest
Thursday rest
Friday glutes
Saturday hams + quads
Sunday rest

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[Allison]

Hello mate, zero zero for few weeks will affect your performance and your look.
BUT some people don’t have the choice… than getting VERY VERY LOW.
In a perfect world, everyone would have fast enough metabolism and still decent carbs amount last 6 weeks of prep… but in reality some people can’t eat much.
Seen douzens of bikini not able to eat a lot to be lean; and no matter if they took a decent time off season to build up the metabolism, the body just does not react.
So zero no… but well, low if no choice… that’s reality

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[Allison]

I will add it can block the little liquid/blood vessels – micro circulation around your hips bones and can cause legs trouble on top

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[Allison]

Hello mate, we can’t narrow the waist other than with posing, good digestion, low body fat, and not training abs
Otherwise; corset will not do anything
It can actually be very dangerous though :
– add pressure to organs during workouts particularly on movements with an hip flexion
– weaken the abs muscle
– fake a good posture and increase injury risk while working out with or without corset
The only thing it does help with; is getting consciousness of the core control by the contact of it onto the skin.
But main key is always vacuums : morning fasted, lunch half full belly and vacuum at night with full belly; the goal is to be able to control the abs no mattet what there is inside.
Hormons and digestion have to be on point on top of this; coupled with a low body fat.
On top of this; the athlete have to check by an MRI if she does not get any sort of diastasis beforehand, as diastasis is another reason why some bikini got the “bloated” aspect under muscle, don’t need to be post pregnancy to get one.
Corset I just advise in standing position so maybe just during cardio

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