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NAME:
CATHERINE BOTHUEZIN
HEIGHT: 5Ft 6"
WEIGHT - 125lb
Age:
24
MEASUREMENTS:
34-25-35
I train
abs 3-4 times a week, at
the end
of one of my upper body
workouts. I
don't train abs on leg
days
since they get enough work
from
providing core stability during
squats,
lunges, extensions, etc.
I do a
variety of workouts specific
to my
abdominals which include
crunches
on the stability ball,
decline
bench crunches, bicycles,
or
reverse crunches. I'll usually
choose about three exercises with
varying
rep ranges. On the stability ball, I will do 30 reps of crunches
for 2 sets, followed by 2 sets of bicycles at 30 reps, followed by 2
sets 15 on the decline bench. Lastly, I will do reverse crunches
for 2 sets of 20. I rest only for about 30-60 seconds between
sets.
I really try to focus on isolating and contracting the abdominal muscles
when I am doing these exercises and fighting through the burn! I'll
often use weights to add more resistance. If I feel that I also need to
increase the intensity of my ab workout further, I will usually do a few more
reps and perform them more slowly.
Performing cardiovascular exercises are also really essential for me to
do in order to decrease my body fat percentage, which ultimately keeps
my ab definition. A few weeks prior to my competition, I was doing
two 45 minute cardio sessions on either the stair master or treadmill
machine.
A proper diet is the only way to get all those abdominal muscles to
show. I stay away from sugar and any carbohydrate that is not of a
complex source, as these are the things that will keep the extra layer
of fat over my abdominal region. For my pre-contest dieting, I
don't eat any breads, pastas, dairy products, nuts or fruits.
Everything I eat is either a meat such as chicken, albacore tuna, white
fish, and turkey, or a vegetable or complex carb such as oatmeal and
yams. One day a week I will allow myself a cheat meal in order to
keep my metabolism up, but also to keep me sane!
Take Care and Good luck to you all,
Catherine
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