- Name: Niki Weltlich
- E-mail: firstname.lastname@example.org
- Age: 28
- Where: Scottsdale, AZ
- Height: 5'5"
- Weight: 118 lbs
- Years Bodybuilding :1
- Favorite Bodypart: Abs
- Favorite Exercise: Back
- Favorite Supplements: Multi-vitamins, Zero Carb Isopure, Myogenix Glutamine
How Did You Get Started?
I have always been very active in sports. I started swimming competitively when I was 3 years old, playing softball at the age of 8, and volleyball when I was 12. I continued with all 3 sports throughout high school. I had the privilege of taking a weight lifting class starting my sophomore year of high school as a physical education credit. That was the first time I picked up a weight.
I learned the basics of weight lifting and was able to build strength for my sports. As I continued on to college, I decided to focus more on academics than sports, but remained active in working out, swimming, and taking group exercise classes. As the years passed, I stayed consistent with going to the gym, but never had a program to follow, and I did not follow any type of diet.
This past year my boyfriend decided to compete in his first bodybuilding show. I decided there was no better time to get on track to a healthy lifestyle. I consulted with my boyfriend and his coach/trainer, and decided to join their team, So Chi Fitness, and compete as well. I have begun to learn more about health and fitness and will continue to learn and live a healthy lifestyle.
What Workout Plan Worked Best For You?
I have learned you can never go wrong with sticking to the basics. Cardio, plyometrics, and weight training. I followed several different routines for 2-3 weeks each. Here are a couple samples:
Cardio: 1 1/2 -2 hrs every day with the first hour first thing in the morning. Incline treadmill, stepmill, or elliptical.
- Decline Crunch: 3 sets of 25 reps
- Hanging Leg Raises: 3 sets of 25 reps
- Reverse Leg Lifts: 3 sets of 20 reps
- V-Sit-Ups: 3 sets of 15 reps
- Oblique Crunches: 4 sets of 20 reps
- Circuit: 4 rounds
Push-Ups: 1 set to failure
Crunches: 1 set of 20 reps
Mountain Climbers: 1 set of 50 reps
Plank: 1 set of 30 sec holds
Wide Leg Squats: 1 set of 30 reps
Burpees: 1 set of 20 reps
Twists: 1 set of 20 reps
Walking Lunges: 1 set of 60 reps
- Leg Press: 3 sets of 12-15 reps
- Adductor: 3 sets of 20 reps
- Single Leg Extensions: 4 sets of 15-20 reps
- Walking Lunges With Dumbbells: 3 sets of 20 reps
- Seated Rows: 3 sets of 12 reps
- Hyperextensions: 3 sets of 15 reps
- Front Pulldowns: 3 sets of 15 reps
- Rear Pulldowns: 2 sets of 15 reps
- Preacher Curls: 4 sets of 15 reps
- Rope Pressdowns: 4 sets of 12 reps
- Concentration Curls: 3 sets of 12 reps
- Assisted Dips: 3 sets of 15 reps
- Incline Dumbbell Press: 3 sets of 15 reps
- Dumbbell Flyes: 3 sets of 15 reps
- Flat Dumbbell Press: 3 sets of 15 reps
- Standing Calf Raises: 3 sets of 15 reps
- Dumbbell Shoulder Press: 3 sets of 12 reps
- Side Laterals With Dumbbell: 3 sets of 10 reps
- Upright Rows: 3 sets of 12 reps
- Lying Leg Curl: 4 sets of 15 reps
- Stiff Legged Deadlifts: 3 sets of 12 reps
- Day 1: Full Body Routine/Cardio/Abs/Circuit Training
- Day 2: Full Body Routine/Cardio/Abs/Circuit Training
- Day 3: Full Body Routine/Cardio/Abs
- Day 4: Cardio/Abs/Circuit Training
- Day 5: Full Body Routine/Cardio/Abs/Circuit Training
- Day 6: Full Body Routine/Cardio/Abs
- Day 7: Full Body Routine/Cardio/Circuit Training
- Day 8: Cardio/Abs, Begin 3/1 rotation of Full Body again
What Nutrition Plan Has Worked Best For You?
- 1/2 cup rice
What Supplements Have Given You The Greatest Gains?
My body does not react well to many medications and supplements, so I keep it simple.
- Women's daily multi-vitamin: 1 serving
- CLA: 2000mg
Why do you love Bodybuilding?
I love bodybuilding and exercising because of the way it makes me feel. I am more energized, and feel more confident about myself. I also love the feeling of accomplishment after a good workout. I know I can do whatever I put my mind to after following such a strict diet and workout plan. I enjoy following a workout regimen and being back on a routine like I was when I played sports.
It provides me with structure and is a great form of stress relief. Now that I am learning more about fitness, my workouts have a purpose. I am not just going to the gym to "go to the gym". I have a goal to reach and work on bettering myself each time. Before I began training for my figure competition, I would just go to the gym and not really put any thought into my workout. Now I know how to work out with a purpose.
What Motivates You To Follow A Healthy Lifestyle?
I have always wanted to "be in shape". Now that I know how my body looks and feels when I am in shape, I want to keep it that way. I also am driven by my future. Leading a healthy lifestyle will allow me to be active for many years to come.
I want to be able to travel and experience life to its fullest. Being healthy will allow me to do that. I hope with my accomplishments to motivate my friends and family and all others who just need that extra push to commit to a healthy lifestyle. It is not easy at first, but it can be done.
What Made You Want To Achieve Your Goals?
I would have to say being part of a fitness team made me want to achieve my goals at first. When I started training, there were 3 other members (including my boyfriend) on my team training for the same show. They, along with our coach, gave me the motivation to reach my goals.
Once I started seeing results, I not only wanted to do well for my team, but also for myself. I was feeling better as a person on the inside and out. I wanted to continue that feeling for myself. Also, having been competitive in sports, I wanted to be the best I could be.
What Are Your Future Bodybuilding Plans?
I plan to continue on a diet and workout regimen, and compete in another figure competition in November of this year. I enjoy the sense of competition, and having a goal to work towards. Even though it is a 24-hour a day commitment, I always strive to continue improving myself, and hope to one day make it to the professional level.
What One Tip Would You Give Other Bodybuilders?
Stick with it! It may be hard at times to stay motivated, but set a goal and go for it without looking back. Stay strong and always remember the end result is worth all of your hard work and dedication. There is nothing worse than the feeling of letting yourself down. Do your best, and in the end you will have the ever so great feeling of accomplishment no matter what.
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?
I truly enjoy every feature of the website. It has been very helpful to me as a new competitor, and just to learn more about fitness and bodybuilding. From training tips to nutrition plans and recipes as well as motivational videos and articles. I love it all.