Figure & Bikini Competition

A recent study posted on the Journal of the International Society of Sports Nutrition (JISSN) website has determined that long term creatine supplementation does not impair kidney function.  This is great news since many competitors use creatine as part of their daily supplement prescription.

The purpose of the study was to determine the effects of creatine supplementation on kidney function in resistance-trained individuals ingesting a high-protein diet.  There is a common fallacy that utilizing creatine will impair your kidneys and cause water retention, both of these myths hold no truth.  In fact, there have been plenty of studies to prove otherwise. The results of creatine use in one study showed greater gains in total body mass and fat-free mass.

The results of the study posted on JISSN have determined that creatine is safe to use, delivers results and does not harm kidney function.  With any supplement, if you have medical concerns, you should seek the advice of a medical professional.

You can also find creatine truths and myths by clicking here.

Journal of the International Society of Sports Nutrition 2013, 10:26 doi:10.1186/1550-2783-10-26.  Published: 16 May 2013

To truly stand out in a physique, bikini or figure competition, you have to make an impact at every angle. That’s why it’s as important to tone your calves, flutes and back muscles as it is to etch out those rock-hard abs.

If you are concerned that you may be neglecting your back muscles in your regular workout routine, adding a few of these exercises to the rotation can help.

The Cobra – Fitness Magazine recommends this step for beginners who are just starting to ramp up their workouts. Simply lie stomach-down on the floor. Then, while keeping your stomach and glute muscles taut, lift your shoulder and legs upward until they are a few inches above the ground. Hold your arms at your side as you repeat this exercise.

The Rolling Ball Pull – If you don’t already own a stability ball, consider adding it to your wish list, as it can come in handy in a number of different workouts. This exercise, which the source suggests for intermediate trainers, requires you to kneel on the ground and rest your forearms on the ball. Then, roll the ball away from you so that your arms and body are fully extended and hold the position for a few seconds.

The Bent-Over Rows– Shape magazine explains that this move can help tone your shoulders and middle back, so you can have a powerful, balanced look on stage. With a dumbbell in each hand, bend your knees slightly and lean your torso forward while keeping your back perfectly straight. Then, lift the dumbbells so they meet up with the upward-pointing line of your back.

Add these steps to your workout and you’ll be giving the officials something to remember you by as you walk offstage during your next round of bikini competitions.

Oddo: Figure And Bikini 101: Lesson Three – Stage Preparation.