Alissa Carpio

Background

While serving in the Army and stationed in Korea, I started lifting weights with a guy who showed me almost everything I needed to know about training and eating to gain mass. He was curious to see what results a woman would yield by following his program.

A few months later I picked up a copy of Muscle & Fitness and noticed fit and feminine women in the back of magazine. I further investigated and discovered these women to be competitive fitness athletes. I was instantly intrigued and began researching everything I could about training, dieting, and preparing for a fitness competition.

That was three years ago, and I've been training ever since. I competed in my first figure competition on June 14, 2003 and placed 3rd. I became hooked and am eager to continue my competitive journey.

The body transformations I continually make and the overall feeling of well-being are what drive me to stick to my training and dieting day after day, and competing in fitness shows motivates me even more. I thank God every day for the abilities and talents he's given me, so that I am able to pursue my dreams. I can't imagine life without fitness. I hope to inspire, motivate, and train as many individuals as I can by way of my fitness accomplishments and formal education.

In October 2002 I became a certified personal trainer by the AFAA. I am also pursuing my degree in Exercise Science from George Mason University in Fairfax, VA. I work as a full-time Army Contractor for the Defense Messaging System at the Pentagon. I have been married for three years and reside in Woodbridge, VA, a suburb of Washington DC.

I've been training for fitness competitions since October of 2002. I train at Gold's Gym Lake Ridge, VA. You can read more about me and my fitness career at http://www.alissacarpiofitness.com.

Name: Alissa Carpio
E-mail: alissa.carpio@yahoo.com
Hobbies: Watching Movies, Website Administration, And Reading
Favorite Body Parts: Shoulders And Abs
Favorite Exercises: My Entire Shoulder Routine!
Favorite Supplements: Whey Protein Isolate, Creatine, NO2
Favorite Fitness Icons: Kelly Ryan, Timea Majorova, And Monica Brant

Age: 23
Height: 5 ' 7 "
Weight:
Offseason 135 lbs.
Contest 127 lbs.
Years Training: 3
Chest: 34
Waist: 26
Hips: 36

Articles

  • Get Your Best Workout EVERY Workout!

    There are many factors that go into the perfect workout, and I'll break them down to you so that you can be sure to get the most out of your training, equating to more strength, more mass, and a better reason to hit the iron every day!

  • IFBB Southwest Women's Pro Cup: Women's Fitness Preview & Predictions.

    The highly anticipated IFBB Southwest Pro Cup will be an exclusive chance for the world's top female physique competitors to show their stuff! Let's take a look at who is competing...

  • 5 Unbeatable Forms Of Cardio For Greater Fat-Burning!

    Sure, you do cardio, right? Everybody who trains knows it's necessary to keep body fat levels low ... Here are 5 types of cardio, a sample program to support your fat loss goals and more!

  • Pursue Your Passion: Are You Following Your Dreams?

    Do you have a dream that seems so far away, so impossible and out of reach? Find out how Alissa got through the army and overcame the obstacles that were presented in her journey to become a successful fitness competitor.

  • Fitness Routine Training: Endurance!

    In my first two Fitness Routine Training articles, I covered 2 of the 3 components of a fitness routine - strength and flexibility. This third and final component is going to cover the endurance factor, which is also known as conditioning.

  • Alissa Carpio's Supplement Reviews!

    With so many products out there costing so much money, and so many bodybuilders eager to make the most gains on so small a budget. Hopefully, by reading my reviews, you can save some time and money by going straight to the supplements that I've tried...

  • The Ultimate No Fluff Women's Training Guide: Part One - Shoulders!

    The article will also cover new exercises to prevent plateaus, how to train at home on limited equipment, how to train safely to add size to your shoulders, how to develop symmetry of the deltoid heads and more...

  • Figure Prep 101: Planning An Effective Off-Season!

    How important is the off-season? In this article, I will cover the importance of a fine-tuned off-season program. I will include sample workout and meal plans that have worked for me.

  • Kettlebell Training: How To Incorporate Them Into Your Program!

    This article will discuss easy to common exercises and training programs incorporating kettlebells, without neglecting any of your other training. Learn more about how you can use them.

  • Alissa's Views On The Figure & Fitness Internationals!

    What do you get when you combine bite-sized protein bar samples, the hardest bodies in the world, one-hundred thousand spectators, and the Governor of California? The Arnold Fitness Weekend, of course! This year was a huge success for The Arnold...

  • How To Train As A Competitive Fitness Athlete!

    In this article, I will share with you my tips on formulating a complete training program to balance all entities of the sport, for ultimate results and maximum performance. Learn more about it...

  • Fit Figures Competitor Workshop Review.

    I've decided to offer these resources for new and aspiring competitors in my area by holding my own series of Fitness & Figure Competitor Workshops. Find out how the first one went...

  • Beginner's Guide For Fitness Competition Prep.

    Have you ever been interested in competing in the hottest new physique competition? Find out how to get started by tracking my progress throughout my twelve weeks of contest preparation right here!

  • NPC Fitness & Figure Posing Guide: Individual & Mandatory Poses

    Learning and practicing the poses required for a fitness or figure contest is one of the most important aspects of competition preparation.

  • Dairy: A Bodybuilding Super Food!

    I'm here to tell you that dairy can be your new wonder food if you know how to make it a part of your nutrition plan. So read on to learn the truth behind this great food.

  • Q&A With NPC Fitness Competitor Alissa Carpio!

    Check out these great questions and answers from NPC Competitor Alissa Carpio. FInd out what to do before shows, a list of resources for your next contest, what organization to get in, how to get through your diet, what products to take and more...

  • The Ultimate No Fluff Women's Training Guide: Part Four - Chest!

    The article will also cover new exercises to prevent plateaus, how to train at home on limited equipment, how to train safely to add size to your chest and more...

  • Fitness Routine Training: Flexibility Elements!

    If you are interested in this division but are unsure of the requirements, read on to learn how you can develop a winning fitness routine by learning stretches to help improve your moves in all national-level NPC and IFBB shows.

  • Training Got You Fatigued? Push Out More Reps By Cheating!

    The cheating technique, when done properly and at the right time, can help maximize your workout intensity, get you out of that rut, and give you great gains. Here's more on cheating for gains!

  • Figure It Out: How To Successfully Prepare For A Figure Competition.

    The journey to physique competition is probably the toughest you'll ever endure, but it's also one of the most rewarding. A complete guide for preparing for a figure competition.

  • The Ultimate No Fluff Women's Training Guide: Part Five - Legs!

    In this article, I plan to leave no stone unturned as I delve into the details of fine-tuning your leg training program so that you can also get those glorious gams you've always dreamed of!

  • An Interview With IFBB Fitness Pro Amy Huber!

    I recently had the chance to chat with new IFBB fitness athlete Amy Huber prior to her pro debut this coming August. Find out how she felt about turning pro, how she and her husband overcame his recent bout with cancer, and why Monica Brant is her...

  • The Ultimate No Fluff Women's Training Guide: Part Two - Back!

    In this article I'll discuss how to customize your back workout to focus on your own weakness and to develop overall size, strength, and symmetry...

  • The Ultimate No Fluff Women's Training Guide: Part Three - Arms!

    The article will also cover new exercises to prevent plateaus, how to train at home on limited equipment, how to train safely to add size to your arms and more...

  • Get On Track With Your New Year's Fitness Resolutions!

    To avoid being a failed resolution victim, I've compiled 6 steps to help you stick to your fitness goals and break the cliche that resolutions never work.

  • Alissa Carpio's Supplement Review # 2!

    With a plethora of products out there costing an arm and a leg, and so many bodybuilders eager to make the most gains on a small budget, proper supplementation becomes an important decision.

  • The Ultimate No Fluff Women's Training Guide: Part Six - Abs & Calves!

    Two of the most often neglected body parts in a woman's training program are the abs and calves. Read on to find out how to train these neglected parts!

  • Figure It Out: How To Successfully Prepare For A Figure Competition - Part 2.

    The journey to physique competition is probably the toughest you'll ever endure, but it's also one of the most rewarding. A complete guide for preparing for a figure competition.

  • 5-Minute Muscle Meals!

    Are you sick of the same old canned tuna, protein bar, or chicken salad? If you're short on time, then check out these 5-minute muscle meals!

  • Make Yourself Up: Tips & Tricks For Female Competitors & Models!

    As a female physique competitor, proper make-up selection and application is one of the most critical aspects involved in one's presentation. To clear up any confusion that you may have, I've enlisted the guidance of several top make-up consultants...

  • Train Like A Soldier!

    As a former Army active-duty soldier, I spent four years training myself and training other soldiers to get in shape and stay in shape according to the Army's standards. I suggest you try training like a soldier!

  • Alissa's Fitness Contest Preparation Journal!

    This year I've decided to cross-over from the figure division to fitness. The fitness routine round has always appealed to me, and now that I have three figure shows under my belt, I feel that I'm ready to make the switch! I will start with 12 weeks out.

  • The Arnold Fitness Girls: Fitness International Preview & Predictions.

    In an event that can only be described as the ultimate in bodybuilding and fitness action - The Arnold Classic - thirteen seasoned professionals from around the world will be battling it out for the second highest championship title...

  • Defend Yourself! Win The Battle Against Cold & Flu.

    As if winter's weight gain, cold weather, and short days weren't enough, cold and flu season is also present to plague the unprepared bodybuilder. Knowing how to defend yourself from getting sick can help more than you may think.

  • Figure It Out: How To Successfully Prepare For A Figure Competition - Part 3.

    The journey to physique competition is probably the toughest you'll ever endure, but it's also one of the most rewarding. A complete guide for preparing for a figure competition.

  • Fitness Routine Training: Three Mandatory Moves!

    If you are interested in this division but are unsure of the requirements, read on to learn how you can develop a winning fitness routine by incorporating the three mandatory strength moves in all national-level NPC and IFBB shows.

  • The Ultimate No Fluff Women's Training Guide: Part Seven - Putting It All Together!

    In part seven of this Guide, I will discuss putting all three of these tools together to get the physique you've always wanted.

  • Mooney Talks: An Interview With IFBB Fitness Pro Teri Mooney!

    Read on to learn why Teri values quality time with friends and family, how she balances personal training, competitions, and a social life, and what advice she has for new and aspiring fitness competitors.