When you eat food, your body does more than just add calories, it also burns them. The act of digestion takes energy and therefore burn calories, which is also known as the “thermogenic effect of food.” This effect accounts for five to 10 percent of your metabolic rate, so you want to make sure to eat the right foods that stimulate the most thermogenic effect. Protein has the most thermogenic effect of all nutrients. A whopping 30 percent of the calories from protein are used during digestion! So if you eat 100 calories of protein, 30 calories will be burned through digestion leaving you with a net 70 calories. The fiber and complex carbs in vegetables will also force your body to do some extra work.

Nikki Warner’s Biography

I am a 25 y.o., college student at Ball State Univ., working on a dietetics degree.. I have been lifting ten years, competing for 7 years. During those years I competed in bodybuilding off and on for five years and figure for 2 years.

Fitness Model, Competitor
Figure is much more suitable for me since I have a natural physique with lots of soft feminine curves. I love big muscles but I do not have the bulk and striations to do well at the national bodybuilding level of competition. In my heart, natural, healthy feminine muscles is what female bodybuilding and fitness should be about.

Career Highlights
I held my cross-country school record for 7 yrs. along with receiving MVP in track and cross-country for 3 yrs. I was the only one in the history of my school to do well at the regional level, along with making All-City, All-County, and All-Sectionals

Bodybuilding
1997 All-Natural Central USA (1st)
2002 Ms. Ball State University (1st and overall)
2003 Ms. BSU (1st/overall)
2003 Collegiate national overall champ

Figure
March 2002 Hoosier Muscle Classic-Natl. Qualifier (1st)
April 2002 Jr. USA (3rd); June 2002 Indianapolis show-Natl. Qualifier (1st and overall); July 2002 Midwestern-Natl. Qualifier (2nd)
August 2002: Team Universe Figure Nationals (Pro Qualifier)
June 2003: Jr. Natl. (10th/26); Indiana championships (1st and overall)
July 2003: Collegiate natl. overall figure champ

Modeling
I’ve worked with various photographers including Gene Hwang, Mike Druskin, Gene Carangal, JM Manion; Joe Lobell; and Guido Marcovelli.. I am featured on alot of different websites …..do a search on my name and you will find out where I am on the web or check out my links page! My fanclub is great too since it contains hundreds of photos.

First Interest In Fitness/Bodybuilding
I was a skinny 90 lbs. runner my Soph. year in H.S. I hated looking that way and desperately wanted to have some curves. One advantage to being thin was the less a weighed the better runner you were.. My brother, Brad, who is a good amateur bodybuilder persuaded me to start wt. training. Within one month I had joined my local YMCA and I was hooked from then on out.

Goal Within The Fitness Industry
I would like to become a professional figure competitor. After turning pro. I would like continue doing guest appearances along with some modeling work for magazines, etc. This will also help me out with my future career as a dietition. In the future, I would like to open up my own nutrition counseling and supplement business.

Precontest Diet

Here is a one day sample…I don’t eat the same thing everyday…… I use alot of variety and include a cheat day once a week….. that is a pig out day when I eat anything and everything!!!

Before Breakfast: 5gm. Twinlab creatine/ glutamine/ 2gm. Twinlab pyruvate

Cardio: eliptical climber 30min.

After Cardio: 1.5gm. HMB (Twinlab); Myoplex or Met-rx meal replacement; 250mg. alpha-lipoic acid

Meal 2: 7 egg whites; 1 c. cooked oats with sweet/low; 2 tsp flax oil; 2 chitosan (for fiber)

Weight Workout: legs (before workout: 5gm. glutamine/creatine/ ZMA) **Wts. take 50-60min.

After Workout: Myoplex or Met-rx mrp; alpha; pyruvate

Meal 3: 4 oz. cooked chicken or a can tuna; 1 hard-boiled egg if having tuna salad; stirfry veg. (Mrs. Dash); 1/2 to 3/4 c. cooked pasta or rice

Meal 4: 4oz. cooked chicken or lean round steak; large salad with Paul Newman’s oil/vinegrete dressing; 3/4 c. cooked brown rice with mrs. dash

Meal 5: Protein Plus Met-rx protein powder/ZMA/HMB/Pyruvate

2 weeks before a show I add in a fat-burner and GKG

Training Precontest (3 months out)

Month 1: Cardio 3X week for 30 min.
Month 2: Cardio 4-5X week for 45min.
Month 3: Cardio 5X week for 60min. (2 separate sessions of 30min.a piece).

Wt. Schedule
Mon. (Chest): Tues: (Back) Wed: (Rest) Thurs: (Legs) Fri. (Arms) Sat.: Shoulders Sun. (Rest)

Offseason
I have the same wt. training shedule, however, I do Back and Shoulders together, which gives me an extra day of rest

**I don’t do any cardio offseason. This allows me to grow and get stronger. Therefore, when I do start cardio precontest my body really responds to it and it helps me get really lean since my body is not use to doing it year-round.

Favorites

Favorite body part to work: Arms
I love working arms because the visualization of seeing the muscles pump up is unbelievable! Besides, my triceps being one of my better body parts.

Ideal vacation: It def. has to have lots of sand, sunny beaches, with loads of sunshine. A bottle of fine red wine and of course the one I love right by my side. We would spend a quiet romantic night together dining on wonder food, drinking our wine, and loving every moment of each other’s presence!

Least favorite food: sushi…..yuck! I don’t like raw shrimp, crab, or lobster either unless it is breaded or has slews of sauce on top of it.lol!

Ideal Man: Caring, loving, non-arrogant, loves to cuddle, sensitive, fit, open-minded, honest, trustworthy, considerate, and understanding. Of couse I wouldn’t mind a hard body with dark hair and eyes but personality def. comes first. I love bald-headed men too!

Relationship Status: Single but unavailable

Personality: Easy going, friendly, open-minded, and honest

Things I hate: People who brag, dishonest people, back stabbers, and jealous people. Besides that I hate flying and slaving away at cardio. come precontest time.

Favorite animals: I love rabbits……angora, mini dwarfs, mini-lops, etc. They are so cute, gentle, and timid! Too lovable!

Favorite food: Chinese food is the bomb. I especially like the crab rangoon and General’s chicken!

Favorite movie: Shawhank Redemption..this movie is funny, sad, and very entertaining!

Favorite shoes: Definitely my 4 inch heeled sandels that I purchased in NY. I’m 5′6 with these babies on…..whew hoo

Workout wear: I normally wear some cotton tights with a cute cut-off top or tank top. Precontest I like to wear hotskins shorts with my ballistic bodywear sports bra!

Favorite diet food: cottage cheese and egg omelets

Favorite music: all types..hip-hop; rap; alternative; heavy. I esp. like to listen to upbeat music when working out…Limp Biz.; Kid Rock; etc.

Bits and Pieces: I’m a very open-minded individual and love to have a great time. However, I am very serious when it comes to working out and school.

Car I drive: 2001 Camero Z-28…Of course it’s a sporty one. I love to drive fast!

Favorite Dessert: Cancannon’s creme filled chocolate cake…yum yum!

Favorite Cardio Wkt: Elliptical…It is easy on the joints and works your entire body.

This advanced butt workout will really blast your glutes and tighten up your overall lower body. The key is to work the butt from different angles and always try to strictly target the region with proper exercise technique to make sure you’re working the correct muscles. Give this routine a try and you can always add extra sets and reps if you need a more intense workout.

Advanced Butt Workout #1

Exercise: Glute Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Exercise: Cable Hip Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Exercise: Smith Machine Squats
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Many people are looking to better their health and wellness and are realizing you cannot always get pure, clean, and high nutrients through foods because many of our foods are denatured by the time we eat them through care and cooking. In many cases we could never consume as much as we need for those us who are very active. Adding supplements, natural and pure are an excellent solution.

I have been using this oil for 5 years now and had seen and felt the benefits immediately. I was preparing for my first Bodybuilding contest and was told it would aid in fat loss as well as helping with the leathery skin you can get from pre contest dieting. I began using it and it is now a regular part of my diet on or off season. I average 8 tablespoons per day!

Omega fats are great for the body both in and out but in specific it can affect you in obvious ways such as skin, hair and nails. These fats are found in several food sources but not in the same combo you find it in the Udos mixed blend. This blend is balanced out to a ratio of 3-6-9 that has been found most beneficial. You can view various research links at the Udos site.
Skin is better hydrated and kept smooth with less wrinkles, now how is that for incentive?
The nails and hair grow much more healthy and rapidly when using this supplement in the diet.

Bodybuilders avidly use this supplement for leaning aid purposes so basically are consuming fat in order to lose body fat….ironic hey? Well it is now being suggested for everyone’s diet and most goals and this means everyone from the average Joe to Mr. Olympics.

I like to add some to my salads, fish, protein shakes and on my veggies. It is not suggested you cook with this oil or you will break it down and it must be kept cold. The oil is very light as is the taste being it is mainly comprised of flaxseed oil, pumpkin seed oil, sesame oil and you can read the label for the full reading. Another selling point for me was that it is a vegan product.

Essential Fatty Acids need to be a part of everyone’s diet along with protein and good, whole, clean carbs!

Udos Oil – Overview

Udo’s Choice Certified Organic Ultimate Oil Blend (Phew), is a blend of organic unrefined oils and other ingredients. The oil was created by Udo Erasmus, when he was ill and he has perfected the blend to give us just the right amount of Omega 3 Omega 6 oils. These fats are good for the body, and don’t make you fat!

Udos Oil – Health Benefits

Most of us are deficient in Essential Fatty Acids, especially Omega 3. There has been a major shift in our dietary habits over the last 150 years, and the main reason we are lacking in these Essential Fats is due to the tendency to rely on processed food. Because these Fats do not have a long shelf life, they have been removed from many foods.

Essential Fatty Acids are excellent in increasing our metabolic rates and energy levels, meaning we will burn more calories and subsequently lose weight. They also help the kidneys get rid of any water which the body is retaining.

They are also good for skin and nails as well as nourishing us from within. Women in particular should ensure that they are getting enough Essential Fats in their diet, and Omega 3 can improve moods, postnatal depression, and fybromyalgia.

Diets which are high in Essential Fatty acids have shown to be excellent in preventing degenerative diseases e.g the Inuit populations who survive on blubber, fat and fish. Most of us however, dot have a diet quite like that!

Udos Oil – Ingredients

Flax seed oil, sunflower seed all, sesame seed oil, Medium chain triglycerides from coconut oil, evening primrose oil, soy lecithin, rice brand and rice germs oils, oat bran and oat germ oils, rosemary extract, tocotrienol.

The oils in the blend supply a range of fatty acids including a 2:1:1 ration of Omega 3, 6 and 9.

Udos Oil – Nutritional Information

(per 30ml) Energy 270 Kcal, Protein 0.4g, carbohydrates 0g, Fat 29g, saturated fats 3.7g, polyunsaturates 19.4g, monosaturates 5.9g.

Janet Jackson has been quoted in the media as having an ongoing battle with an eating disorder. Many young women have issues with eating disorders because if the influence of the media. The more a person is pressured to emulate the mainstream image, the more the desire to be thin is adopted, and with it an increased risk for the development of body image dissatisfaction and eating disorders.

Although Janet is working very hard to take control of her eating disorder, she still trains at an intense level. Janet’s workout routine, the one designed by her personal trainer Tony Martinez, has Janet doing intense workouts to stay in shape.

Janet Jackson’s Workout Routine:

*Legs twice a week (reverse lunges, good mornings, toe touches, and leg press pushing back at a 30-degree angle).

*Upper body work twice a week (push-ups, pull-downs, chest flyes, biceps and triceps supersets and shoulder lateral raises).

*3 days of ab training

*5-6 days of cardiovascular exercise (including kickboxing, basketball, tennis, baseball, jumping rope, and running)

On February 1, 2004, Janet Jackson and Justin Timberlake made history with their Super Bowl scandal. It is certainly no secret that with an unfortunate “costume malfunction,” Janet and Justin sparked the largest controversy of the year by exposing Janet Jackson’s naked breast.

“I am sorry that anyone was offended by the wardrobe malfunction.” Justin Timberlake, saying he didn’t intend to expose Janet Jackson’s breast at the Super Bowl. “It wasn’t a stunt.” Janet Jackson.

Read Yvonne’s motivational weight loss story! She lost an amazing 250 pounds! Prior to selecting weight loss surgery she realized that it was not the food that was the problem – it was her attitude toward it. She started about 6 months prior to surgery and cut out all junk food and started an exercise program of walking every day. She also realized that she had to find other outlets to celebrate or deal with stress. Yvonne and her husband together made better food choices and also planned their meals.

First Name: Yvonne
Age: 46
Family status: Married
Occupation: Sr. Project Manager
Hometown: Brooklyn, N.Y.
Pounds or inches lost: I have lost a total of 250 pounds!
Starting Weight: 497
Current Weight: 247

Yvonne’s Weight Loss!

When did you become unhappy with your weight?

In 2000 I got married and was very happy. My husband and I ate our way through every new experience and by the start of 2002 we realized our health was in jeopardy.

What made you decide to lose weight?

Having always been on one diet or another my entire teenage and adult life, I decided this time whatever I did had to be permanent. I was borderline diabetic, my joints ached, my asthma was out of control and I was miserable.

What were the most important changes you made to lose weight?

Prior to selecting weight loss surgery I realized that it was not the food that was the problem – it was my attitude toward it. Why I ate. Starting about 6 months prior to surgery I cut out all junk food and started an exercise program of walking every day. I also realized that I had to find other outlets to celebrate or deal with stress. My husband and I together made better food choices and also planned our meals.

What was most challenging about losing weight?

After weight loss surgery the pounds seemed to melt away however, I knew that would not last forever and in order to maintain my losing I would need to seriously begin an exercise regimen. Working out at least 1 hour every day. In the beginning it was only the treadmill, then walking the hills in the neighborhood. I soon moved over to the elliptical glider and after 2 years I was finally able to take some of the classes at the gym. I am now a bonafide gym rat! I also know that taking my vitamins daily and drinking at least 96 oz of water per day is absolutely necessary.

How long did it take you to start to see results?

I started seeing the results after about 3 months. It took my mind much longer to grasp the concept of a new smaller me. I still have some imaging problems today always viewing myself as bigger than I really am.

How long did it take for you to reach your current weight?

It took me 2 years and 6 months to reach the weight I am at currently.

How long have you maintained your weight loss and how do you do it?

I have been maintaining this weight for over a year now. I work out every day. I continually switch my routines so I do not get bored. I still love taking classes at the gym – Spin, Cardio Kickboxing, Yoga, and Body Pump – however I also bike ride, jump rope, and do most of my stretching at home.

How has your life changed now that you’ve lost weight?

I am now truly living my life. I have energy that I have never known existed. I like to set goals and see how long it takes to achieve them when exercising.

How Did ShapeFit Help You Reach Your Weight Loss Goals?

ShapeFit has given me ideas for different types of exercises to keep me motivated. They have also helped me stay motivated by offering variety in food choices that I had not thought of on my own as well as exercise alternatives. Its great to see other women also striving for the same or similar goals and knowing they too are successful.

Yvonne’s Weight Loss Tips!

Weight loss tip #1:

Eat to Live don’t simply Live to Eat.

Weight loss tip #2:

Set achievable goals and reward yourself when you achieve them.

Weight loss tip #3:

Don’t beat yourself up if you fall back into the old routine. It’s not about the destination but the journey you take to get there.

Weight loss tip #4:

Keep a food journal, measure your foods, and try something new.

Weight loss tip #5:

Try different kinds of exercise so you don’t get stuck in a rut.

Yvonne’s Weight Loss Eating Plan!

Breakfast:

1/2 cup oatmeal 1 banana

Lunch:

3 oz tuna 1/2 cup spinach 1 medium fruit (apple, orange)

Dinner:

4 oz meat (chicken, fish either baked, broiled or grilled) 1 cup tomato and cucumber slices

Snacks or Mini Meals:

20 pretzels or 2 tiny boxes of raisins, or celery with nonfat ranch dressing

Yvonne’s Weight Loss Workouts!

Weight Training:

1 hour Yoga twice a week 1 hour Body Pump (weight lifting class) 1 time per week 1 hour jump rope or running stairs at high school football stadium bleachers

Cardiovascular:

1 hour Kickboxing 1 time per week 1 hour Spin Class twice a week

Are you ready to tighten up and really get toned for summer so you can show off your well defined body at the beach? Do you have a new swimsuit you’re dying to wear but need help burning fat and building muscle so you can feel confident when you wear it at the pool or on the beach? Well, we are here for you! We have created a 4 part “Summer Body Sculpting Series” to help you get beach ready. This sculpting series provides exercises and workouts to get your body into great shape by building calorie burning muscle mass so you can achieve a lean and fit physique. The second part of our sculpting series provides you with a lower body makeover. Learn how to tone up your legs and butt now!

Getting ready for bikini season means most ladies are doing their last minute cardio sessions and feeding on scant amounts of fruit with no fat yogurt yet avoiding weights because they are afraid of putting on too much muscle.

Unless you train very hard, specific toward this goal, eating toward this same goal then you will not get big because it is very hard for a woman to get big naturally.

Lifting weights will help tone and refine your shape helping you look trimmer if you train for that specific outcome. There is so much more to it and ladies need to know how to figure it out. The most common complaint women have is lower body size.

Keeping reps high and adding some weights to your exercise will bring you farther than cardio alone. Cardio is crucial in order to keep the body fat low but alone is not enough.
Starving yourself will only cause your metabolism to slow resulting in fat storage; your body will want to save everything you eat as fat for a rainy day since it feels starved. You will have a hard time getting the ‘gas’ to train or do cardio in turn defeating the whole purpose.

Try eating 6 meals per day at least, eat your fruit and yogurt but add some protein powder and nuts. Protein is one key toward your goals but balancing the diet is also missed since many women will go carb free losing out on nutrient rich foods which help you get the lean body goals. Food such as quinoa, yams, brown rice, oats and millet are excellent carbs. Fats are good too but mainly omega fats like avocado, olives and nuts. By all means cut out sugar and bad fats!

Circuiting the below exercises by doing them back to back with high reps in the range of 20-50 with very light to no weight is a sure fire leg thinner.

Lunges are very popular and come in various styles such as stationary, forward lunge, rear lunge, lunge knee up, walking lunges, side lunges and lunges on a step. Use these and vary them every few weeks in the program to keep things fresh.

Hamstring exercises such as ball bridges, leg curls both seated and lying, stiff legged deadlifts and ham rippers are all excellent choices for thigh tightening.

Single leg squats with a ball behind your back against a wall is very tough and when done right, great for the ankle and knee joint as well. You cannot go heavy and must keep the middle of the knee aligned with the outer foot for this to be effective without causing knee injury.

Step ups done with weight or no weight at all. These will really get your heart rate going to work up a great sweat. These can be done alternating legs or one leg at a time. Height choice can also be varied from using a low step to a workout bench which is advanced.

Lying Butt Bridge combined with glute kicks are a great combo which I like to do by going for 50 reps on one then go straight toward 50 reps doing the other, back to back, what a burn!
Many of these can be done at home so there really is no excuse so get working ladies and quit complaining about that lower body – sweat that fat off!!!

Are you a male over 40 who has lost body fat, gained lean muscle mass and want to share your success story to help inspire others all over the world? We are looking for weight loss success stories from men between the ages of 40-70 who have succeeded on their fitness plan and truly changed their lives. To submit your success story and be showcased on our site to motivate others, simply click on the link below and fill out the form. Remember to also e-mail us your before and after photos so we can include these in your story!

Share Your Story >>