Future Fitness Star: Four Year Old Asia Monet Ray

This might be the cutest video you see all year. Proud papa, IFBB Pro Bodybuilder Shawn Ray shared a link of his daughter performing a fitness routine. Parents are always proud of their children… which is understandable and to be expected. That said, I wasn’t expecting much but after watching this video would be proud too. She rocked the stage and could be on her way to making more money than her papi if she makes a career out of it.

Four year old, Asia Monet Ray made her guest posing debut at the 2010 NPC West Coast Classic on Saturday. Check out the moves and stage presence little Asia Monet brings to the stage.

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Kat’s Countdown – Prep Update & Helpful Tips

The current cover girl of Muscle & Fitness Hers, Kathleen Tesori is back to share some insight on how last week went and a few helpful tips. If you have a question for Kat visit her web site (kathleentesori.com) or post in the comments below.

Last Friday I went to a BBQ with a bunch of local and national competitors. It was nice to get together with people who have the same hobby/career. All the dishes were competition friendly which is a rare treat so it was easy to stay on track. I brought fat free banana bread made with protein, protein peanut butter cookies and sweet potato fries.

Saturday I went on an overnight trip to a casino which had a great pool, tasty seafood restaurant and a good size gym. I brought a cooler up to my room with plenty of drinks, meat and veggies. My 32 ounce Powerade Zero with a straw got me through the night. I enjoy having drinks with friends so it can be a challenge explaining why I cannot even have a single shot with them.

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How dieting makes you fatter

An easily made mistake when dieting is thinking that all weight lost is fat. In truth diets usually cause a loss in fat, water AND muscle. After dieting and back onto normal eating some people are mystified as to why they pack on flab fast.

Why does this happen? Calories are burned by muscle. When you lose muscle your calorie needs become reduced. Metabolism is slowed. This means the amount of calories you used to have to eat to keep weight constant is now less. If you eat above this new, lower calorie threshold you gain fat.

Here’s an example of what I’m talking about:

Jim crash diets for a month and drops 8.5kg. He’s stoked. Of this weight loss 5kg is fat, 2.5kg is muscle, and 1kg is water. When at rest every kg of your muscle burns around 100 calories per day (it burns even more when you exercise). Because Jim lost 2.5kg of muscle his metabolism has dropped and his calorie requirements are now 250 calories less per day than when he started. He used to eat 2800 calories per day, now anything over 2550 calories per day will cause him to gain fat.

Happy with being 8.5kg’s lighter and ignoring the muscle loss Jim goes back to eating the amount he used to before his diet. With his slower metabolism and eating 250 calories per day more than he needs means he’ll gain fat at the rate of 1kg per month. Checking in with Jim 12 months later he’s gained a whopping 12kg of fat!

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Ultimate 8 week summer workout plan

Want to get cut up for summer? Show your beach body? Not sure how?

Here is a step by step guide for the next 8 weeks of your life, no get to it!

Workout Fundamentals – Overall Frequency:

The workout frequency for this program is high. This is optimal for burning the most fat. The frequency used in this program would probably be overtraining if all the workouts were designed to build muscle. However, since there are several types of workouts, with varying parameters, a higher frequency is possible.

Muscle Maintenance Workouts:

These workouts should be similar to the ones you would use to build muscle. However, since we are trying to lose as much fat as possible, much of the workout schedule will be used up by other type of workouts. Therefore, it is important to get as much out of each muscle maintenance workout as possible. The goal should be to use heavier weights, and to perform sufficient volume, or total work, to optimally maintain muscle mass.


Progression is still just as important as it was when bulking. However, focus on progression through reps & time, rather than increasing the weight. In other words, focus on increasing total reps (sets x reps) for each exercise, or on decreasing the total workout time. Increasing the weight used is still fine & effective, but I think that the using the other two ways is easier during this type of routine.

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Pros And Cons Of Female Bodybuilding

Female bodybuilding is not that uncommon now days but there are still more male bodybuilders than female ones. One reason why this may be the case is that bodybuilding can seriously cramp one’s lifestyle if you’re not dedicated to it and as not all females are willing to give up their lifestyle and figure to undergo the changes that are required there will always be a disparity between the bodybuilder sexes.

What are the Advantages

Female bodybuilding is basically healthy as long as they keep to the more healthy aspect if bodybuilding. The diet alone in bodybuilding is quite remarkable in the fact that it helps to provide the best nutrition for the better function and maintenance of the body. A bodybuilding supplement is something that is to e expected in both male and female bodybuilders. These supplements help to maximize the growth of the muscles and aid in the function of coping with the changes that bodybuilding brings.

A female bodybuilder is also seen as very capable and disciplined; capable in the sense that she should be able to know her limitations and her full extent as well. A female bodybuilder is also disciplined because it takes a lot to be able to reach the upper levels of bodybuilding. In the diet, there is also some discipline needed to be able to stick to the rigid nutritional program that is usually prescribed for bodybuilders.

Jennifer Bender Interview on How She Got Started

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Best Bodybuilding Meal Plan for Women

“Today I want to share with you information on a new Veggie meal plan program”.

“You won’t get enough protein on a vegetarian diet”, or so they say.  Well, I tested that theory out first hand.  You see, I am a weight training enthusiast and for the longest time I subscribed to the pro-meat eating ideology.  In fact, my friends often made fun of me for all my protein shakes and chicken breasts that I would regularly consume like clockwork.

Well that all changed when one day I took a bite out of a raw hamburger and became so violently ill that once I finally managed to recover I was so turned off by meat that I began searching for a healthy vegetarian diet solution.

The problem, however, was in finding vegetarian meals that met my stringent criteria; healthy, protein-filled, easy to prepare, and most importantly tasty.

I’m not sure what your experience has been with vegetarians, but I’ve come across many in my time and a large number of them don’t have the body type that I would categorize as fit.

So, when I finally came across Kardena Pauza’s Easy Veggie Meal Plans, my interest was definitely peaked.  Everything that I was looking for in a vegetarian diet she had put together in a 90 day program.  I had to try it.

I would be lying, however, if I didn’t admit that I was a little nervous about having a shortage of protein in my diet.  After all, protein is the staple of any weight trainer’s diet, right?

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A Guide to Female Body Builders

The Female Body builder

Female bodybuilding is a great sport, and something that every woman should be interested in. Not only will you lose weight and get in great shape but you will gain self esteem and self confidence, and you can even start competing with other female body builders in competitions and actually win money and other prizes.

If this sounds like something that you would be interested in we have the best guide to female bodybuilding there is. Here is some important information that you will want to be aware of.

Female Body building: Getting Started

Before you get too eager to get started in female bodybuilding, you need to realize just how much time and determination this sport is going to require of you. You cannot be lazy and expect to be successful in bodybuilding, because it is just not possible. Instead you are going to need to make some serious life changes and be willing to dedicate your life to this new activity.

Exercise and Diet

Now if you want to become a female bodybuilder, the next step is going to be for you to create a female bodybuilding workout and diet regime for yourself. This is important, because if you are not eating the right things and getting enough exercise, you are not going to have the physique and stamina that you need to make it in the bodybuilding world.

Read moreA Guide to Female Body Builders