- Name: Natalia Zapata
- E-mail: Natzgh@yahoo.com
- Age: 30
- Where: Charlotte, NC
- Height: 5'2"
- Weight: 115 lbs, Contest 108 lbs
- Years Bodybuilding :1
- Favorite Bodypart: Back
- Favorite Exercise: Legs and Back
- Favorite Supplements: Lipo 6, RPM, Optimum Nutrition 100% Whey Protein
How Did You Get Started?
I started working out when I was 17 and ever since I started working out, I became addicted to it. I always wanted to compete but I always made excuses as to why I didn't have time to train for a competition and why I couldn't follow the diet.
I just lacked the motivation and will power to get through it all. I knew if I ever decided to compete, I had to give it all I had and I wasn't mentally ready for it. Recently, one of my good friends who has been competing for a while, offered to guide me through the process and encouraged me to finally stop making excuses and compete.
She helped me with my diet, workouts and posing and for 4 months the gym was my new home! It was hard work but very well worth it at the end. Can't wait to do it again!
What Workout Plan Worked Best For You?
- Day One: Back and abs
- Day Two: Legs, calves
- Day Three: Chest and abs
- Day Four: 45 minutes of cardio, abs
- Day Five: Biceps and Triceps
- Day Six: Shoulders and abs
- Day Seven: total rest
I usually do 3-4 sets of each exercise for 10-12 reps with minimal rest in between sets. I constantly change the exercises in order to keep my body guessing and to make my workouts more challenging. When getting ready for a show, I like to split my leg workouts doing quads one day and hamstrings/glutes/calves on a separate day.
I do cardio every day for about 30-45 minutes depending on how I feel. Right before competition time, I increase my cardio to 45 minutes to an hour as needed. My cardio is usually on the step mill or running. Once in a while I might take a cycle class to change things around a bit. When not too cold or hot outside, I try to do cardio outdoors to keep me from getting so bored!
What Nutrition Plan Has Worked Best For You?
- Mixed green salad
I eat every 2-3 hours and I drink at least a gallon of water a day.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I love the challenge of pushing myself to the next level and I love the sense of accomplishment it gives me. It's a great feeling to watch your body transform due to hard work and dedication.
What Are Your Future Bodybuilding Plans?
I'm hoping to step back on stage in November for The Elite Muscle Classic in Greensboro, NC and hopefully be even stronger and better than my last competition!
What One Tip Would You Give Other Bodybuilders?
Never give up on your dreams and keep in mind that nothing worthwhile comes without sacrifice!
Who Are Your Favorite Bodybuilders?
There are so many, but I have always loved and admired Monica Brant Peckham.