Body Changes

Sylvia Petro 2015

When I started lifting weights, my focus was on building muscle. Building (AKA: bulking) requires a caloric surplus for optimum muscle growth. A few years ago, my body could comfortably handle a few extra percentages of body fat during my yearly bulking phase. Now, I noticed changes in my skin (aka cellulite). To me, that’s a deal breaker. I have no choice but to keep my body fat low year round in order to reduce the appearance of cellulite. In that, I have said goodbye to the bulking phase. Instead, I focus on maintaining muscle while keeping low body fat. I’ve also incorporated functional training and flexibility over my old strength training phase (heavy Olympic lifts — requires more calories and rest periods between sets).Below is a comparison of changes I’ve made to a basic routine.

Below is a comparison of the changes I’ve made to a training routine.

Old training routine:

3 min low-intensity cardio warm up
Walking lunges – 3 sets

Barbell squat – 4 sets 10-12 reps

Deadlift – 4 sets 10-12 reps

Lying leg curl – 4 sets 10-12 reps
3-5 min cardio cool down and stretch

New training routine:

Most of the workout is supersets

Walking lunges – 3 sets
Plyo lunges – 3 sets

Barbell squat – 4 sets 10-12 reps
2 laps around gym track

Deadlift – 4 sets 10-12 reps
Step cardio interval 30 seconds

Lying leg curl – 4 sets 10-12 reps

10-15 minutes of moderate cardio
5 minutes stretch

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