Alysha’s Road to the Rocky: Week 9; Kickin Fat’s Ass!

Well let’s just say that week 9 on my road to the NPC Rocky Mountain Bikini Competition has been full of changes; both mentally and physically!  The second week, in my opinion is one of the hardest.  Not only are you adjusting to your new program but it’s also hitting you; you’re eating clean, sober, and working out like a beast!  Muscles are sore, appetites are adjusting, and mainly you’re getting prepared for “the grind phase”.

Week 9 Progress Pic.  Week 9 is all about establishing consistency and clean eating.  In two weeks, my deltoid were already coming in!  I looked to my HIIT cardio to start working on those stubborn fat areas!

Week 9 Progress Pic. Week 9 is all about establishing consistency and clean eating. In two weeks, my deltoid were already coming in! I looked to my HIIT cardio to start working on those stubborn fat areas!

The program that I follow stays consistent and then changes every 3 weeks, depending on how my body is reacting to diet, cardio, etc.  Refer back to my Week 10 post to see my full diet program for the next two weeks.

An element of this prep, that is crucial to myself and other competitors who are lean like me, is not leaning out to quick and keeping muscles full at this point.  Timing your fat, carb, and protein intake after workouts is key.  As well as staying consistent with your diet, so you are not leaning on cardio in the later weeks to wean you out, this is why for this week I wanted to share the cardio that I am using for this prep: HIIT or high intensity interval training.

HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals.  HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before, plus you won’t be stuck on a  stair master  for 45 minutes hating life!

I switch my days by supplementing HIIT during, after, and separate from my weight training.  The number one goal while you’re doing HIIT is to have your heart rate and body temperature up.

“The Shanna” HIIT Workout                           

Killer fat burning workout!  Using your own body weight, this workout focuses on hitting the abs, hips, and tone arms!

  • Speed Skaters                  20 reps
  • Side Kicks                        20 reps, on each leg
  • Squat to 1-2  punches       60 seconds
  • 1 minute Plank
  • Side Kicks                        20 reps, on each leg
  • Squat to 1-2 punches        60 seconds
  • Speed Skaters                  20 reps
  • Full Body Walk Outs 20 reps
  • 1 minute Plank
  • Scissor Crunches               20 reps

*Repeat 3 times, with 2 minute break between rounds

If you are looking for a more structured format of HIIT, Tabata is a great way to keep yourself pushing to the limit!  I have incorporated Tabata in my client’s workouts for years and I’ve seen the most weight loss success with it!  An important thing you should remember is that although HIIT is designed to accelerate your heart rate, remember pick your pace and stick to it!  It’s more effective to go at a rate you can complete good form on repetitions than to look like a beached seal in a plank.

Any exercise can be incorporated into Tabata training. However the basic outline of the Tabata training method are as follows:

     4 minutes long (whole Tabata Session)

•     20 seconds of intense training

•     10 seconds of rest

•     Total of 8 sessions or rounds

“The Bosslady” Tabata Workout

Bodyweight workout, designed to target butt, legs, and kick fat’s ass!

Round 1: Burpees with push up

Round 2: Alternating Lunges or Jump Lunges

Round 3: Mountain Climbers

Round 4: Air Squats

Round 5: Alternating Side Planks

Round 6: Side Lunges

Round 7: Mountain Climbers

Round 8: High Knees

Whether you’re using HIIT for weight loss or competition training remember to switch it up.  I try to focus on upper body and lower body HIIT on the same day as my weight training, i.e. if you’re smashing a leg day, make sure your HIIT incorporates the lower body as well.

As Week 9 comes to an end, I’m left with a sense of drive and I can start to see some progress in my shoulders and core.  I will continue the same weight program as Week 10 all the way until Week 8 of my prep.  I’m hoping that my HIIT cardio will take care of starting to tone my legs and I’m being consistent with meal timing and portions.


Now is not the time to reach for cheat meals Fit Chicks!  I’m allowing myself 1 “cheat snack” and 1 “cheat meal” a week.  I normally have both after one of my leg days and my favorite cheat is sushi (4 pieces) or smash burger turkey burger with no cheese and a couple bites of sweet potato fries, because hey, this chick is still human!

I can’t wait to hear what y’all think about the HIIT training and follow my progress pictures on my instagram @justafitchick.  Week 8 approaching and I’m ready for the grind!  Keep Calm and Fit Chick On!


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