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NAME:
MARY BELL
HEIGHT: 5Ft 7"
WEIGHT - 128lb
Age:
31
Q. What
foods do you typically eat
on a
daily basis?
I employ a 55% protein 25%
carbohydrates
and 20% fat diet
for
pre-contest. Every third day I
lower my
protein to 45%, increase
my
carbohydrates to 35%, and
keep my
fat at 20%. My carbs are
all
natural unprocessed foods,
Proteins
are lean meats, and fat
comes
mainly from flaxseed oil and
eggs. I
do cheat, Cheese Cake
Factory
being my “drug” of choice
Q. Do you
take any supplements?
I use BCAA’s, Glutamine and Liver Tablets, along with 2-3 protein
shakes a day.
Q. How
often do you train your abs and what would be your favorite exercises?
I train my abs at least 5 days a week usually after my morning cardio.
One day a week I work them as hard as I can at the gym. I like hanging
leg lifts
Q. What form of
cardio do you find to be most beneficial?
I have a treadmill at home. It is a good choice for me and I can mix up
my cardio session with it pretty well. Certain days I will do sprinting
up hill, some days I do interval, some days I run, and to help build my
calves I run up hill on my toes.
Q. What kind of
weight training routine do you follow?
Through trial and error I have found that heavy sets of no more then 9
pyramiding down to 3, and little rest in between works best for my
ectomorph/endomorph frame. I keep cardio to no more the 25 minutes at
80-85% of my maximum heart rate, 4-6 times a week for pre-contest.
Q. What kind of
body fat percentage do you maintain for the most part of the year?
Off season I am about 17 percent when it competition time I am about
10-11 percent
Q. What advice
would you give to other women who want to tone up the stomach?
Your Diet is the most important. Everyone has a six pack or an 8 pack
like myself, but if you do not get the fat off you will not see a one
pack. Eat a healthy diet low in fat and carbs and high in protein,
combined with cardio and weight training you will have your abs out and
saying hello in no time
Q. What would say
would be your top five tips for keeping you abs in condition?
Top five:
1. Diet it is by far the most important aspect
2. Cardio as is is your No.1 fat Burner
3. Training abs with a variety of methods and using good form
4. Train abs with weight, produces definition and ridges
5. When you train abs with no weights train slow, don’t rush to do a
100 or 500 reps. Time is what matters training abs. train abs for at
least 30 minutes.
Take Care and Good luck to everyone,
Mary Bell
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