CliftaFit News
*NEW Workout Video*
*Talking About Fitness Myths*

Bikini Body SEXY Shoulder Workout

 

Hi! Hope you all liked the last videos that I shared with you! I have a new video below that shows me training shoulders with Kelly, one of my Bikini competitors. Kelly trained for just a couple months before entering her first bikini competition in 2011.  

(See some before pics here) 

 

If you're looking to get some SEXY Shoulders... you might want to check out this video! 

 

CWOD #18- BIKINI BODY WORKOUT: Shoulders with Clifta Perez
CWOD #18- BIKINI BODY WORKOUT: Shoulders with Clifta Perez

 

Fitness Myth #1:

You have to spend 2-4 hours a day, 5-7 days per week in the gym to see good results

 

Well, I'm Gonna Give You Some Reassurance 

 

Did you know that even if you're working out just 2 times per week... No matter what anyone tells you... you can get results?

 

Well... YOU CAN! Trust me... I know because that's what I've been doing lately... 2-3 times per week and seeing results... AND All of my clients are either 2-3 times per week. The trick is to make your workouts intense and make them challenging so they COUNT!

 

You can't just go through the motion, you can't be on your cell phone, etc... you have to be present during your workouts and put forth good EFFORT in each and every set that you do! You have to get out of your comfort zone! 

 

So if you are only able to workout 2-3 times per week... just know that it IS worth it... No matter what anyone tells you! (and there usually is someone that will come along and say that it's not enough to get results and that you shouldn't even bother) Well, that's just BULL! 

 

It's about Quality vs. Quantity!

 

When you focus on making your sets Quality sets.. you don't have to do as many sets and will spend LESS time in the gym. You get MORE bang for your buck. When people want faster or better results, what most people focus on doing is MORE exercises and MORE sets, when actually they need to put MORE MENTAL FOCUS into each set that they are already doing.

 

More sets or more work isn't always better and won't necessarily make you reach your goals faster if you don't have the Quality to go along with it. In order to get MORE results, sometimes you have to do LESS of the physical, but put in MORE of the MENTAL! If you MENTALLY FOCUS on what you are already doing to make your workouts more Quality than Quantity... I'm sure you'll see your results SOAR!  

 

How Many Times Per Week is enough?

 

How many times per week is enough? That just depends on the person and what their goals are.

 

Nick trains with me 2 times per week and has been with me 1 1/2 years now and was just saying yesterday that he was seeing great results in his body and sees now that it's just about consistency over time. Yes, you can see results training 2 times per week, but it might take longer to get results that way, and you have to look at what your goals are and what you can commit to realistically as far as your schedule. This is what Nick can commit to and has committed to for a year and a half. He's happy with what he's seeing. 

 

Now if you are looking to compete... no, that won't cut it. I'm training 2-3 times per week now and seeing results and am happy with my changes, but I'm not getting ready for a show. Would I be training only 2-3 times per week to get ready for a show? The answer is NO!

 

If you are looking to add fitness to your lifestyle so you can feel better, have more energy, get leaner, more fit, and to make some good overall appearance changes... 2-3 times per week is a great goal to shoot for and is also really realistic if you have a family and other things in your life that occupy your time.

 

Now for the Other Side of the Coin...

  

Fitness Myth #2:

You can look like a figure competitor or bodybuilder with 10 minutes a day or 2-3 times per week or working out AND without having to DIET! Just use this gadget... lol.  

 

You Gotta be Positive, but you also Gotta Be REAL! 

 

So there are people that can only do 2-3 times per week because of their schedule and are wondering if that is even enough to get any kind of results, but as we said above... you can still get great results if you make your workouts count!

 

The other side of that coin are people that are doing the same thing as the people above and feel good about what they are doing, but can't understand why they don't look better or like the photos you'll see below. They are expecting way more results than the effort they are putting in, but don't know WHY they aren't changing. They are caught in the illusion that you can look incredible without having to work at it... or maybe just don't understand what it really takes. 

 

They want to look like a figure girl or a bodybuilder and are working out 2-3 times per week and maybe only doing cardio 3 times per week about 20-30 minutes at a time and their diet needs some tweaks and improvements, they may even be cheating some, not thinking it counts or makes that much of a difference... and they can't figure out why they aren't getting there. They still have fat on their thighs, bellies, and butt... which is the hardest and last place that women lose it. :(  

 

I think there is somewhat of an illusion of what it takes to look like the photos below... and I think TV ads and today's marketing help to create that illusion, making you think you can get ripped with only 10 minutes a day or with this ONE little gadget, or without having to DIET, etc. LOL!

 

Don't get me wrong, you can get good results with 10 minutes a day of working out and a fairly good diet, but you can't get the results that you see below. There are probably even some girls or women that could compete in a local bikini competition with only 2-3 times per week of working out or even 10 minutes per day, but usually not doing very well without a good diet too on top of their workouts. 

 

 

  sandy kelly

 

Some people see this and want to look like this, but don't really realize what it takes to look like this... and then some that do find out what it takes... realize that they don't want to put in that much effort! 

 

Depending on the person... when you are deciding what you should do to get the results that you want... there are alot of things to factor in like: Age, sex, and what type of body you want... bodybuilder body, figure body, bikini body... as to what your plan of attack will be.

 

First step... You have to first figure out where it is that you want to go before you can get there.

 

Once you figure that out... then you have to determine what your schedule and lifestyle will allow you to do.

 

Then you come up with your game plan. 

 

 

Usually for most women to get into the kind of shape of the photos above, which is anywhere from 7-12% bodyfat, and also depending on what type of body you are shooting for... the work that you can figure on doing to get these results or similar is...

 

-About 45 minutes to 1 hour a day of training 4-6 days per week

-Approximately 45 minutes to 1 1/2 hours of cardio a day for 6 days per week

-And taking the time everyday that is needed to prepare all your meals  

-BEING GOOD on your diet with NO cheating! Cheating only once per week. 

 

Getting in this type of shape takes up alot of time and is a HUGE commitment. You can't expect to get results like this if you are only training 2-3 times per week and your diet isn't perfect and you're not doing very much cardio if any at all... especially being a GIRL! lol... we have it rougher in the cardio field than most guys because we carry more bodyfat.  

 

The sad thing is... ALOT of exercise commercials will try to make you think that you can get into that kind of shape with very little effort or 10 minutes a day, no dieting, etc.... lol... but in reality... this is a fib... it's ALL marketing to sell you their product. "Lose those love handles with this one gadget!" lol... another fib. So when people buy into these fibs and buy the gadgets, and then don't see results... frustration sets in and some even give up. 

 

 

What am I trying to say here?

 

You really have to look at what your goals are and what fits into your schedule and lifestyle. What is REALISTIC for YOU and What it is that you really want to accomplish. This will determine what plan of attack you should take.

 

Do you want to lose a few pounds?

Do you want to lose ALOT of pounds?

Do you want to tone up?

Do you want to get Bigger?

Do you want to compete?   

    If you do want to compete... what type of body do you have and what

    do you want to compete in? (That will determine how you train.) 

 

You have to be real about what it is that you want to do or can do with your schedule and what your goals are... and then create a plan of attack!

 

 

*You can get GREAT results with working out 2-3 times per week, but you can't expect to look like a figure competitor or bodybuilder with just that much.

 

 

Bottom line:
If what you're doing isn't giving you the results that you want... then something has to change.

"Nothing Changes...
                     If Nothing Changes!"


INSANITY is...

Being a woman, doing 10 minute workouts 3 times per week, not eating correctly, and not doing carido... and then expecting to look like this:

Me Pink Back


LOL... not gonna happen for MOST Women! Maybe if you're a young girl, but not for most of us! This takes alot of work. There are no shortcuts!

SUMMARY:

Know that working out 2-3 times per week is ENOUGH to get GREAT results, no matter what some muscle head might tell you... lol

Don't be discouraged if you're not seeing the results that you want... Don't feel like it's NOT in your genes or that you're "TOO OLD" or have had kids, etc... and that must be why you can't reach the goals that you want... BULL!

If you really want it and want to see more than what you are... it just might mean that you have to Change or Add to what you are doing in some kind of way.

Whatever the case... just KNOW that you CAN do it if you REALLY want it! You might have to sacrifice something in order to reach the goals that you really want, but that's up to you to decide. Nothing is impossible, it's just all about what you have to do to get it and what you are willing to give up or change in order to do it.

Things worth having usually take work to get them. That definitely goes for having a healthy and fit body. It's just not handed to you.

Lastly: You can't keep doing the same thing over and over and expect different results.

You just have to figure out what it is that you REALLY want to accomplish and then come up with a plan to do it... and you WILL!


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 

 

What was it like at my first Bodybuilding Show? 

 

Question to Clifta-- What was it like at my first bodybuilding competition?
Question to Clifta-- What was it like at my first bodybuilding competition?

 

I Loved being on stage even though I was shy. There is no other feeling than being on stage and showing off all your hard work. And until you do it yourself... you can never really understand why people do it.

 

 

 

See this video below on Bodybuilding and Society:

Great to watch if you are thinking of competing or already do! 

 

Bodybuilding and Society- Are you being Sabotaged?
Bodybuilding and Society- Are you being Sabotaged?

 

Athlete Tips to remember... (whether you compete or not) 

 

1) Remember where you have came from:

On your fitness journey, no matter what level you get to or what results you accomplish... always remember where YOU started. There will always be someone that looks up to you as a role model. One of my biggest pet peeves is when someone has accomplished great results, whether it is on stage or personal achievements... and then think they are better than others who have not done what they have and treat other people like they are idiots for asking certain questions. 

 

2) Don't get caught in the Negative:

Learn to be critical of yourself and what needs improvement, yet still be able to see the positive changes that are being achieved. Don't get caught up in the negative things that you see about your physique... like you need your arms bigger or your legs leaner, etc... you have to give yourself constructive critiques, but still be able to see all the changes you are making as well, and be happy and enjoy those changes. 

 

3) Don't ever let anyone tell you "YOU CAN'T"!

If you have a dream or a goal that you want to achieve... Don't ever let anyone tell you that you can't or shouldn't or don't want to do that! It's your life and you have to do what is right for you... and if you heart is telling you this is what you want... Then GO FOR IT!!!

 

4) Healthy Competition

Make sure you stay in the positivity of competition and not get caught up in the negativity of competition. Healthy competition can help you to strive to reach your potential and make YOU better for YOU! You are striving to be better than YOU were before, not striving to be better than another person. That is Unhealthy competition, and is when you want to BEAT Someone else other than YOURSELF! You get caught up in comparing yourself to others and get caught up in the negativity of wanting to BE BETTER than someone else... which is NOT what competition should be about. *You can apply this in life too, it's not just directed towards competitors. 

 

And Then There is LIFE after COMPETITION! ;) 

 

 AhHaa! What is that all about?!?!?! 

 

  

 

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