Bikini Bodybuilding Athlete and Cheerleading Competitor, Claris Koey answers your most pressing questions about fitness.
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Training intensity is important when working out to reach your goal. How do you achieve and maintain your training intensity?
When I'm prepping for competitions for both local and overseas bodybuilding physique bikini competition. Hence, I train between 4-6 times a week and increases more when it is closer to the competition dates. I will do weights training with different body splits such as legs, back and shoulders day on different days each. It will be accompanied by doing cardio which have these variations such as incline walk, stairmaster, elliptical or bike cardio. Next will be diet as it is as important during prep for clean bulk & cutting period. I will prep my meals daily basis before coaching my clients so that I won’t fall short of quality protein, carbs & fats. Therefore, training with good mind muscle engagement will make my physique grow more along side with cardio & quality diet.
How do I find what drives me to exercise?
What first get me started to going into weights training is because I wanted to grow my physique and change my body shape to become more hour glass shape with good curves. I had no shape last time like a straight down flat body with flat glutes which is what make me push more at the gym. I only did cardio and some machines which didn’t help change my body shape and also eating very less which is not helping anything. Until I started learning how to eat quality nutritional food and doing weights workout, then I started to see changes in my physique. To end of, I decided to compete after growing from 2017-2019 and won top 2 placing for Fitness Movement Women’s Physique Bikini Open! Then, I will continue to progress and grow more of my physique to be better and confident.
How can I enjoy my favourite foods while still achieving my fitness goals?
During my off seasons growth period, I would be more flexible in my diet but I will make sure that I still hit my protein intake when I eat out. My mum will prepare home cooked food and I would measure to portion out my food intake. I would also have 1-2 cheat meal a week so that I can still enjoy eating out with my friends and family. I would still maintain my physique and fitness level by going to the gym to do weights and cardio. This would be a more flexible approach to gym and keeping fit for individuals who want to boosts their metabolism.
I can’t seem to stick to diets. How can I eat better to achieve my fitness goals?
I think to start off when eating out, you can try to avoid excess oil, sugar, alcohol and processed food that will lead you to weight gain and holding on water retention along with gaining fats which will make you bloated. I will choice healthier carbs options like brown rice or sweet potato then having more quality of protein like chicken, fish or beef and a substantial amount of healthy fats such as olive oil, almonds or avocado.
For me, I will have the usual full amount of food intake on training days and cut half of my carbs on rest days or active rest days. Hydration is important as well to make your body leaner by flushing more water out. Start making changes to your body and take a step forward to try new things like gym! Results will come by starting with small changes in your life
Which product on www.crazybadman.com do you like the best?
I like the BiotechUSA L-Carnitine in Blueberry-Raspberry during my cutting period.
