Rosanne Clemente
Resides: New Jersey
Age: 28
Height: 5ft 3″
Weight: 118 pounds
Favorite Body-part: Back
What Workout Plan Worked Best For You?
I am currently using a blood volume work out program. I do high reps with moderate to light weight, usually to failure. Focusing more on slow, complete reps and proper form has improved the overall shape of my physique. Nothing burns like a good blood pump! I’m using a 6-day split, focusing on 1 body part per day and add alternate abs and calves at the end of each work out. I do, however, throw in a heavy, low rep work out every so often in the off season just for fun
What Nutrition Plan Has Worked Best For You?
My body responds extremely well to a carb cycling approach. In season, my trainer adjusts my carbs and calories according to her weekly assessment. We typically keep carbs and fats pretty low. Off season, I continue to eat clean but we add more balance and allow for some cheats.
I at the typical clean fitness type foods including complex carbs, lean proteins and essential fats. I eat TONS of vegetables and some fruit. I eat small grazing type meals every 2-3 hours. My body tends to hold onto a lot of body fat, so we typically keep my carb and fat intake at a moderate to low level. I eat my vegetables raw or as undercooked as possible to get as much of the nutritional value as possible. I also rely on exotic vegetables and spices for flavor and variety on monotonous, mundane diet days.
Ab Training:
I work my abs 2x/week. I pick 3 different ab exercises and
execute them in a giant/triple set. I do 3 sets of 15 reps or to failure,
whichever comes first. ;-). I do a lot of lower ab work including hanging
leg and knee raises, roman chair and decline bench work. Rope pulls and swiss ball work are also among favorites. I also add 3 sets of 15-20 reps of broomstick twists to every ab work out. They have worked great to shrink my waist; creating that teeny barbie doll look (whats also known as a “V-taper” in the fitness world). I add weight to rectus abdominus work but never to oblique exercises. In the morning, on an empty stomach, I do “vacuums” to tighten the deep lying (transverse) abs. I’ve noticed that this has helped keep my tummy tight and flat looking from the side. Being conscious of tightening my core during all training, including weight lifting and cardio sessions and at various times throughout the day has helped me achieve my six pack abs and aided in better posture therefore making me appear taller, leaner and more self confidant.
What Are Your Future Fitness Plans?
After three seasons, I have qualified for nationals and am planning on attaining my long awaited goal of walking across a national stage. I’m currently off-season prepping for my national debut at next year’s Team Universe. (You can follow me on my journey to the Team Universe at rosanneclemente.blogspot.com) As far as my long term fitness plans, I’ll ride this as far as it will take me. As long as I keep setting and attaining personal goals, I’ll be content. It would also be fun to pick up sponsors and modeling jobs offered along the way.
Good luck with the SixPackNow Program.
Rosanne