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It's never too late and you're never too old to get fit and healthy. Many people are still believing the myth that aging is a negative process that comes with wrinkles and limitations. This is far from the truth. Older people are living longer, staying healthy, confident, and ha…
Are you struggling with finding the right workout? You're not alone. It can feel overwhelming with so many different programs available. The Best Exercise Program The best exercise for you is one that works for your body and lifestyle. It's also one you should enjoy and keeps you …
When it comes to fitness more isn't always better. Overtraining, over supplementing, and consuming too much protein can adversely affect your body. More is not better, better is better. Getting fit and maintaining a healthy body is a simple process. It really doesn't require eatin…
I adopted a healthy lifestyle years ago and never looked back. Today it's my state of being and natural existence. In fact, my passion for health and fitness has become my occupation. When you do what you love, it really doesn't feel like work. It's a sharing and teaching of …
Son Seok Ho Competition Winter 2018-19
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June Young Lee Modeling Fall 2020
Fitness includes so much more than weight loss or workouts. Being a healthy person involves discipline for each day, creates awareness, and instills conscious living. It means being mindful of how you feel about your body and how you treat your body. Health Starts in Your Mind Fitness is…
Ken Choi Kahei Pre and Post Competition Selfies December 2020
What have you been doing most recently with your training? At the beginning of this year, I started following Hany Rambod's FST-7: Big and Ripped program weighing 161 pounds and finished the program at 167 pounds. I started Project Mass immediately after and finished at 172 pounds. Du…
That's impressive! How did you keep your results from plateauing? I decided to become more detailed in my approach in regard to my nutrition and supplementation. I started making better food choices, learned the value of each macronutrient, and added BCAAs into my
What did the first baby steps look like? A co-worker of mine at the time wrote a training split for me, but I still had no idea how to perform certain movements. The gym also intimidated me quite a bit. Ten-pound dumbbells were heavy for me, and I couldn't even lift the barbell off th…
What was life like for you before this transformation? I weighed 92 pounds up until the last two years of college. My family and I migrated to the United States from the Fiji Islands and I started high school right away. I noticed all the other kids were much larger than me. I was constan…
Be OK With Feeling Like Crap "The unavoidable reality is that you're going to have to deal with low energy, low mood, brain fog, and feeling like a dumb, muted, 70-percent version of yourself," says DeCosta, who recently competed at the INBF Natural Muscle Mayhem contest.
Rule the Stage: How to Master the Art of Bodybuilding Contest Prep Team bcbodybuildingandfitness.blogspot.com athletes Brian DeCosta and Abel Albonetti offer unique insights on what it takes to be dialed in come showtime.
4. Keep Busy In Your Free Time It's easy to let your mind wander to what your next meal will be—or all the desserts and pasta you can't have for the time being. When you're at work or the gym, you're preoccupied with things to do, so it's important to keep yourself bus…
What are your future plans or goals within fitness? One of my goals is to focus on healthy aging. I'm aiming for maintaining an active lifestyle even when I am older. Not just physical health, but also mental and emotional. I want to continue doing things like hiking, biking, playing …
What did your training and cardio regimen look like initially? In the very beginning, I began with Kris Gethin's 12-Week Video Trainer on Bodybuilding.com. I quickly realized it was an advanced program but still gave it my best shot with some tweaks here and there. That's when I r…
You're Probably Not Going To Look The Way You Want DeCosta has also noticed that individuals who diet down will often be convinced that they're losing muscle and size when that's not necessarily the case. There's just not a lot of water and carbs in their system. Until t…
What was the most challenging aspect of your journey? There were a few challenges. First, I did not know anyone who was dedicated to the gym, so I could not ask many people for help since I was shy to begin with. As I kept going to the gym, I kept meeting people who gave me really solid a…
Rule the Stage: How to Master the Art of Bodybuilding Contest Prep Team bcbodybuildingandfitness.blogspot.com athletes Brian DeCosta and Abel Albonetti offer unique insights on what it takes to be dialed in come showtime.
6. Don't Be Afraid To Mix Up Your Workouts The end goal of a contest prep is fat loss, right? It doesn't matter how you do it as long as you're doing what you need to build the body you need to win onstage. That's why DeCosta recommends switching up your workouts when your…
Dumbbell Pull-Over: 4 Sets Of 8-10 Reps (Superset With 30-Degree Incline Dumbbell Press) As you can see in the video, you want to hold the end of the dumbbell with one hand overlapping the other on pull-overs. The goal is to get a good stretch going through your pectoral muscles—and you&#…
7. Peak Week Is Not The Time To Mess Around Peak week can be one of the trickiest parts about the contest prep process. Sadly, the wrong moves can make or break your look onstage. If you're new, it may take a few shows before you figure out exactly what works—and each show can be diff…
Way Standing Cable Fly: 3 Sets Of 12 Reps This movement is intended to hit your pecs from three angles—low, mid, and upper—as a pre-exhaustion exercise. You don't want to use heavy weight here; your focus is simply to get blood into your muscles.
Regan Grimes Has Your New Favorite Mass-Building Chest Workout Need a chest routine that gets the job done without a lot of fluff? IFBB pro and Primeval Labs athlete Regan Grimes serves up yet another workout for colossal gains!
Lean Into Higher Rep Ranges Albonetti points out that you want to lift as heavy as you can for as long as you can to preserve muscle, but in a cut, you are going to lose strength. "I'm constantly trying to keep my size and going heavy, but when I'm a few weeks out, I will st…
Incline Barbell Bench Press: 4 Sets Of 8-10 Reps The first set is always a "feeler" set for Grimes, meaning he starts with a light weight to make sure his muscles are primed and determine how heavy he wants to go for his working sets.
8. Have A Bigger Why You've heard the clichés before—"Do it for you" and "Find your why" are a couple of popular ones. It sounds like a bunch of BS, but it isn't until you're in the throes of show prep that you realize just how handy this mindset can be.
30-Degree Incline Dumbbell Press: 4 Sets Of 8-10 Reps (Superset With Dumbbell Pull-Over) This exercise is part of a superset with dumbbell pull-overs. Set your bench at a slight incline and perform the basic dumbbell bench press. Remember to keep your elbows in line with your wrists as yo…
Set Yourself Up To Win Now we're talking the little details. You want to win? You have to pay attention to the small things. "I put all my Signature supplements in a pill container ahead of time or in my gym bag. I always know where they are and make a habit of taking them at th…
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