Bodybuilding.com - Female Transformation Of The Week - Christina Borges.

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If you want to have a nice body you have to work for it, it doesn't come easy...

Christina was working long hours and getting sick at the same time. Eventually she had to stop training as a result. See how she got back into it and lost 13 lbs and inches of her waist!

Female Transformation Of The Week - Christina Borges.

By: Christina Borges

Note: Check out the progress on Christina's transformation here!

Why I Got Started

In 2005 I started training really hard and got into the best shape of my life. I competed in three figure competitions from 2005-2006 and placed well. After my third competition I decided to take time off from competing, but still maintain my physique.

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Before My Transformation.

Well work got in the way, I was working well over 50 hours a week, then I got sick, and before I knew it I was out of the gym for 3 months and 16 lbs heavier. This was not like me and I knew I had to get back into the gym. Not only was I heavier, but I was tired all the time. In March 2007 I joined back up to the gym, registered for another competition, and been there everyday since.

Since March 1st my body has transformed tremendously and I feel great. I'm still working crazy hours, but learned that being in shape is a lifestyle and it should be part of my daily routine.

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Christina Borges.

I workout random times of the day, but no matter what I make sure I'm there everyday doing cardio and weight training. Once it's all over I feel great! I also make sure to prepare my meals ahead of time and to always have my gym bag packed and ready to go.

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Christina Borges.

How I Did It

Working 7 days a week required my training schedule to vary. Each morning I pack my gym bag and right from work no matter what time I get out I go straight to the gym. I start with 10 minutes of warming up usually on the treadmill set on a incline.

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After My Transformation.

Right from there I do 60 minutes of weight training. I weight train 4 days a week Monday-Thursday. And cardio 6-7 days a week depending on how lean I need to be for a federation. Cardio will vary from 20 minutes to 60 minutes a day. My weekly training schedule looks like this:

Monday - Back-Biceps-Abs-Cardio-Stretching
Tuesday - Chest-Triceps-Abs-Cardio-Stretching
Wednesday - Glutes/Hamstrings/Quads-Abs-Cardio-Stretching
Thursday - Shoulders-Calves-Abs-Cardio-Stretching
Friday - Cardio-Abs-Stretching
Saturday - Cardio-Abs-Stretching
Sunday - Rest or Cardio-Abs depending on season

Even though I train abs everyday it varies in exercises, reps, and sets. I make sure to switch it up everyday and not to do the same exercise more than 3 times that week.

Supplements

1 Multivitamin
6 BCAA Before and After Workout
Isopure Vanilla Protein Powder (low carb) Post workout

Sample Week Of Diet

I eat every 2-3 hours 5 meals a day:

Meal 1: 4 egg whites or 1/2 cup low fat no sodium cottage cheese, 1/2 cup berries, 1/2 cup quick oats
Meal 2: Tossed Salad with Chicken or plain white tuna, olive oil and apple cider vinegar
Meal 3: Piece of fruit and 1 tbsp all natural peanut butter
Meal 4: Isopure Protein shake with 1 tbsp flax oil
Meal 5: 4-6 oz boneless chicken breast or fish, 2 cups green salad, 1 cup steamed broccoli or asparagus or green beans, and 3 oz sweet potato or brown rice with 1 tbsp salsa

Sample Week Workout

Day 1: Back-Biceps-Abs-Cardio-Stretching:

All exercises 3 sets of 12 reps (moderate weight)

Seated Low row (inside)
Seated Pulldown (inside)
Peck Dec
Stiff Legged Deadlifts
Bent over Bar row
Hyperextensions holding 10 lb ball
Alternating DB curl
Standing bar curl
Reverse bar curl
Seated Hammer curl
Standing single arm alternating cable curl

Abs--3 sets of 25 reps

Basic crunches on Stability ball
Oblique crunches
Laying leg lifts

10 minutes Stretching

Cardio (PreCor crosstrainer or treadmill intervals or stationary bike) Duration varies from 20-60 minutes depending on how lean I need to be.

print Click Here For A Printable Log Of Day 1.

Day 2: Chest-Triceps-Abs-Cardio-Stretching:

All exercises 3 sets of 12 reps (moderate weight)

BB flat bench press
BB Incline press
BB Incline flyes
Peck Dec
Cable crossover
Push ups (3 sets of 25 reps)
Overhead BB press
Single arm cable kickbacks (alternating)
Rope Pull down
Dips
Skull crushers

Abs (3 sets of 25 reps)

Hanging leg lifts
Decline crunches holding 10 lb ball
Rope crunches

10 minutes Stretching

Cardio (varies)

print Click Here For A Printable Log Of Day 2.

Day 3: Glutes/Hamstrings/Quads-Abs-Cardio-Stretching:

All exercises 3 sets of 12 reps-moderate weight

Assisted Squat
Leg Press
Laying leg curl
Step ups holding 15 lbs DB's
Alternating Stationary lunges holding 15 lbs DB's
Sumo BB squat
Leg extensions
Hack Squat

Abs (3 sets of 25 reps)

Seated Crunch using 40-60 lb weight
Bicycle crunches
Decline crunches throwing weighted Ball bath and forth with partner

10 minutes stretching

Cardio (varies)

print Click Here For A Printable Log Of Day 3.

Day 4: Shoulders-Calves-Abs-Cardio-Stretching:

All exercises 3 sets of 12 reps (moderate weight)

Abs (3 sets of 25 reps)

Bent knee Abdominal crunch
Hanging leg lifts holding 10 lb ball between legs
Basic crunch in Stability ball

Cardio (varies)

print Click Here For A Printable Log Of Day 4.

Day 5: Cardio-Abs-Stretching (varies)

Day 6: Cardio-Abs-Stretching (varies)

Day 7: Rest or Cardio-Stretching (depending on season)

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Christina Borges.

Suggestions For Others

If you want to have a nice body you have to work for it, it doesn't come easy and takes a lot of self motivation and discipline. You can get anything you want in life you only work for it. If fitness is important to you, you will make it one of your priorities.

No matter how schedule for day it you find time to train, no matter how much you're craving something bad think about how many hours you put into the gym and think is it really worth it? Not to me!