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It's important to start your work out with a dynamic, full body warm up; most workouts prescribe 'any' activity for 5-10 minutes, such as the treadmill, or heaven forbid, the recumbent bike; not us figure girls, we need a full body, heart elevating, warm-up to keep our bodies tight all over, and to get our heart rate elevated fast, and to keep it up there for most of the work out.

This is a training technique I use on myself and clients, that is, keeping the exercise heart rate up as much as possible during the entire workout, not only during the warm-up phase, but also during the active working portion of the training.

There's nothing that says "figure or fitness competitor" like a wide upper back, a nice set of boulders for delts, and a teeny-tiny waist!

So, competitors, athletes, and ladies alike who just want to achieve that coveted look, then read on!

this is very effective in raising the body temperature, metabolism, hitting excess fat, and quickly getting results.

Now, this doesn't mean doing four sets of biceps curls with no rest; the method I use is to either move back and forth from one exercise to another, that utilize totally different muscle groups, as we work one, the other is resting; or to utilize slightly less weight, and extremely short (less than 20 seconds) rest periods. The key is to always keep moving, active rest as its known is just that, staying active even during the rest periods, if there are any.

I have created a workout to get you started on sculpting your physique into that x-shape figure that's so desired for competition!

It won't happen overnight, but with consistency and progression over time, it will happen!

I don't give long rest periods very often, usually less than 20 seconds; and my clients will tell you, as will I...This is the 'look' that is preferred in the figure industry now; a smaller, tighter, lean and slightly muscular physique.Back in the early days of figure, cirque 2000, competitors were much like tiny, jacked bodybuilders, coming in with separated quads, huge biceps, a full 6-pack, and striated and capped deltoids; well no more, although this type of physique is beautiful and the one I want to have, this will not get you a decent placing anymore.So if the rest period is deemed to be longer than 20 seconds, an alternate active rest movement will be added.

This after many months of consistency and clean eating will provide you with a smaller, tighter, leaner, more muscular physique.

It isn't necessary to lift large amounts of weight, and rest the standard 1 to 2 minutes for a figure physique; this will give you a 'bulkier', squarer shape; at the same time we don't use the 2, 5, or even the 8 lb neoprene dumbbells, ever.

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