One of the leading ladies in the IFBB Pro Fitness divisions, Bethany Cisternino checks in with and update on how she trains and what she implements to avoid pain. She says, “there is no secret or magic diet that works for everyone” and no we couldn’t agree more. Bethany is under 5 weeks out from the Fitness International in Columbus, Ohio.
Bethany Cisternino – 2013 Fitness International Contender
What’s up hardbodies?! I hope you had a productive week. I am within 5 weeks of Fitness International and it’s time to step it up a notch. Weight training and routine training definitely get more intense and there is no room for self – doubt or excuses.
There is no secret or magic diet that works for everyone. After years of competing and manipulating my diet and training regimen I believe I have a good grip on what works and does not work for me. What works for me might not work for anyone else. I do a 12 week prep slowly incorporating cardio, then I add in routine training 6 weeks out, and I weight train hard and heavy all the way through my diet up until the week of my show.
After 18 years of gymnastics, and in my 7th year of fitness, my body cannot handle too much routine training. As I get older my muscles get sore faster, my joints ache more, so I cannot train like I used to. At most I practice my routine 3-4 times a week, most of my conditioning comes from weight training and traditional cardio. While I have learned to train “smarter”, I have also learned there are people that specialize in muscle and joint management who can also help me. I want to be able to walk when I’m 50!
Soft tissue therapy and active stretching have become a staple in my training. Soft tissue therapy is considered a neuromuscular therapy. Soft tissue therapy (STM) techniques are designed to influence musculature, connective tissues, and the nervous system. STM has many benefits (relaxation is one) but for athletes who are constantly stressing their tissues, muscles, and metabolism, STM could be a great path for your body. STM can help muscle function and balance by releasing tension allowing the muscles to relax and regain their strength so muscle pairs work in harmony. STM can also increase blood flow to an area which increases the rate of supply of nutrients and removal of waste and possibly the substances that cause pain.
Have a “hardbody” week! Message me on twitter @Bfitness80 and help me decide what body part to talk about next week!
For more information on the Arnold Sports Festival visit www.arnoldsportsfestival.com and use #ASF2013 in all your tweets.