October 12, 2010 by Sumi Singh

So You Want to Look Like a Fitness Model? Part 3 of 3

Having to deal with a mommymonster. No fun!

I’ve said it once and I’ll say it again, it’s much more fun to eat big and be strong. On 1400 calories a day my energy levels were very low, and I was a grouchy monster on low carbs. My soon to be 3-year old had enough sense to say, “Mommy, you’re being mean!” But when all was said and done, by the mid-September I was at 112 lbs-and had lost 6 lbs in a about 4 weeks. Certainly not earth shattering results, but I was not after dramatic weight loss, as this could also signify loss in strength and LBM.

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October 5, 2010 by Sumi Singh

So you want to look like a fitness model? Part 2 of 3 of my Cutting Journey

The end result….

Welcome to Part 2 of the journey to getting lean and mean!

As the second and third weeks progress and I as I cut calories, I would note some dips in strength for some lifts but not for all. I could usually attribute a bad day to poor sleep, straying from my usual workout time, or another calorie adjustment. The fact that I wasn’t seeing dramatic losses in strength was a really good sign that I wasn’t losing much in the way of LBM. Still, I really, really missed picking up heavy weights, so made a pact that we were just on a “time out.” I’d be back for more heavy metal in no time! Some people might be able to continue with heavy (i.e., 85% of their 1 RM) while cutting but not me. It just felt far too taxing. Cutting made me realize how very much I am in tune with my body, how making minor adjustments always translate into something else, and it reassured me that my instincts would really help me proceed through this journey. Everyone is different, and what works for me might not work for everyone.

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September 29, 2010 by Sumi Singh

So You Want to Look Like a Fitness Model? Here’s What it Takes!

So you want to look like a fitness model? What does it take to get from the right picture to the left one?

I’ve always wondered just how it is those fitness models and figure competitors get so darn lean for photos and competitions.

I recognize there’s a lot of photo editing that does go on to get models looking so perfect for covers (see here: but for those gals that do decide to compete in a teensy weensy bikini, there’s not much “editing” they can do, other than to look their best, after all that diet, preparation, training, posing, tanning, etc etc.

In preparation for an upcoming photo shoot, I put myself through a temporary “cut” to drop some body fat and look leaner for the pics (more shredded, ripped, etc).

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August 25, 2010 by Sumi Singh

Ladies! Let’s Get Into the Weight Room

I’ll admit, I’m not your typical girly girl. My knees are scarred up from old (really old) soccer or track falls, I’ve got bruises on my legs from an occasional multiple bangs in the power rack, my hands are calloused from not wearing gloves or wrist straps, I hate getting my hair done, Metallica is my favorite band, and I really, really hate shopping. I also love lifting heavy weights, the way my heart pumps HARD after a set of deadlifts, the little rush of fear that I get when I stand under a barbell with enough weight that would probably crush me. But my love of lifting doesn’t make me less of a woman, in fact it makes me more of one. So, how do you get off the couch, or out of the group fitness room, and into the weight room? How can I convince you to take that leap of faith?

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August 18, 2010 by Sumi Singh

Strategies for Moms (and All of Us) for Permanent Weight Loss

I’m not going to be the first person to say that diets do work. I am among one of many, many people that have lost the weight and kept it off. When I got off the beaten path, I reeled myself back in, and post-baby (and post C-section), I knew exactly what I had to do. Exercise was part of my success, but without attention to what I was putting in my mouth, I would not have succeeded. Lots of people will tell you diets don’t work, and that’s because after we taste our first bit of success and hit maintenance mode, we go back to engaging in the same behavior that was making us fat in the first place. I’ve tried them too in the past, Atkins, Zone, South Beach, whatever, and none of them stuck for me. I had to find the appropriate plan that worked for my body, my life, my schedule, and my tastes. The key is to find the right plan for you, that you can adopt as a lifestyle change. So start thinking permanent and long-term if you want to take that weight off and keep it off. The right mental attitude is a key component of your success in the kitchen (and in the gym!)

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August 4, 2010 by Sumi Singh

Week 12- the “final” week and final body and strength stats

Alright, let’s get right into the good stuff- changes in body stats and strength gains. At the start of the program I weighed slightly over 111 lbs. Flashforward to now, I’m almost 118. I’ve gained 6 1/2 lbs, 6 of which is lean body mass. I’ve gained 0.4 lbs of body fat, but my body fat as a percentage of my total weight has actually gone DOWN. I’ve tracked my strength gains consistently over the past few weeks on this blog, but to pick a couple I’m proud of, at the start of Hybrid, I was benching 85 lbs for my 5X5 day; at the end of the program I’m at 115 for 5 reps. For semistiff leg deadlifts, I was pulling 135 lbs, and now, I can do 155 lbs. There are lots and lots of examples of the strength gains (during 6X6 days and Hypertrophy days) I’ve made over the 12 weeks on this blog, and those gains along with the 6 lbs of LBM are a fantastic accomplishment. I’ve worked HARD!

Although this is the final week of the Hybrid program, I’m by no means done with my bodybuilding project. After this, I’m cutting cals temporarily for a photo shoot, and am back on track. It wouldn’t be fair to the structure of a great bodybuilding program like Hybrid to operate on anything but a caloric surplus. I’m using the awesome guidance in Will’s other E-book, Fat Loss Revealed—there’s a chapter dedicated to advanced fat loss techniques for the already lean. My goal for 2010 is to keep packing on LBM, and though I recognize that’s a tall order for us gals, it’s by no means impossible, and I’m always down for a challenge. Plus it’s been good fun to share my experiences with friends, BBR moderators, and members.

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July 24, 2010 by Sumi Singh

1 week to go? No way!

Time flies when you’re having fun. Hard to believe it’s week 11 already. I’m so happy with all the progress I’ve made on Hybrid (weight gain and strength gain) and can’t stress enough that the variety of routines here is the beauty of the program. Every week it’s a new chance to get stronger, try out a new twist, learn from other BBR members, and enjoy bodybuilding. After the program is over I want to do a fun little photo shoot- and I can share the before and after pics here.

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July 17, 2010 by Sumi Singh

Week 10 and 118!

It’s week 10 on the program and I’m making strides in the majority of my upper body lifts. Oddly enough, my weight is back to almost 118, so whatever weight I lost is back.

This week is hypertrophy week, one of my favorite kinds of weeks, because the workout is hard, fast, efficient, and fun. My last hypertrophy week was only 2 weeks ago (week eight), so rather than do the exact same routine, I switch it up a bit to keep my muscles guessing.

Here’s one proud moment: for the flat bench press, I’m doing 80 lbs for 3 sets for 10 reps. Going back to my very first week on Hybrid, I could only do 5 reps for 85 lbs for my 5X5 day so I’m doing double the amount of reps for a nearly identical weight for 10 reps and a far shorter rest period.

I’m also stroking the 50 lb DBs for one arm rows for 8 reps, again, a weight that I was only able to do for a 5X5 day. For the body weight exercises (unassisted dips and pullups)

I’m getting fewer than 8 reps (6,5,6 for 3 sets of dips and 6,5,4 for pullups) but I truly value the importance of the body weight exercises and am getting as many as I can with clean form. I see an improvement in lat pulldowns (100 lbs for 3 sets of eight) and bicep curls (12 reps by 45 lbs using the Olympic bar.

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July 12, 2010 by Sumi Singh

Week 9- big improvements in the 6X6

So a funny thing happened in Week 9. My weight gain has stalled (and even dropped a little) and I’m back in the 116-117 range. I’m not doing anything different with the meal plan, and my strength gains are consistent so it could be a factor of the heat (it’s hot, hot, hot here!) or water retention, or something (like being a woman). My 9 point caliper test also show that my body fat has gone up a bit in the past month (by 1 % point, from 15% to 16%) and I’ve gained less than 1 lb of lean muscle mass since my last pinch. Not the results I was hoping for, especially since at my last pinch, I had gained 4 lbs of lean muscle mass, which is not an easy thing to do for a women, and in such a short period of time.

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July 3, 2010 by Sumi Singh

Week 8 and holdin’ steady!

This week is one of my favorite types of weeks- hypertrophy week! Hit a set of weight hard, rest a little bit, and hit ‘em hard again. In fact, I think the hypertrophy day is quickly becoming my favorite type of training day (I still love you 5X5!). On hypertrophy days, that minute of rest goes by all too fast for me, especially since I love writing notes in my training log in between sets. This day always requires a wrist watch! For the sake of objectivity, I’m going to compare this week’s (Week eight) results (just a sampling of the exercises) with a similar routine I performed on Week 3 of the program.