Today I am featuring a expert trainer Scott of  “Scott’s Training Systems” who is going to answer 3 common questions regarding pageant diets.

1. What’s the big deal with sugar?

Ah, sugar.  For many of us we could not get enough of it when we were growing up.  Whether it is from candy, cookies, cakes, we didn’t care.  Just give us sugar.   Unfortunately many of us still have a hard time with sugar cravings and consume more than we need and at times that are not optimal.  The truth about sugar is it throws the body’s balance into a tailspin.  When foods that are high in sugar (especially refined sugar) are consumed the nervous system goes into a flight or fight mode and insulin levels are increased.  When insulin is present the body wants to store energy (fat) for the flight or fight.  Unless one has just completed an intense training session we do not want our insulin levels raised.  While one may feel thy need sugar to get through the day or they feel it gives them more energy, this is not true. This false sense of increased energy is the flight or fights response and sooner than later they will crash and end up being more tired than before they eat the sugar.  The amount of sugar one can consume without experience an adverse affect varies depending on several factors (age, gender, weight, one’s ability to utilize sugar, lean mass, etc…).  It is better to be safe than sorry, so I suggest one limits or eliminates the intake of refinedcarbs (sweets, junk food, etc.).  If you are going to consume these carbs stick to having them post lifting and/or one to two times a week.

If you feel you are addicted to sugar or you always need something sweet after eating a meal you may be deficient in protein.  I suggest an individual consume .8 to 1 gram of protein per lb they weigh.  Protein takes longer to digest than carbohydrates thus keeping one fuller longer and less likely to crave things.  Brushing your teeth right after a meal or chewing sugar free gum are two great ways to prevent yourself from eating desserts.  Sugar free pudding or sugar free Jell-O are other alternatives.

2. Should I lose weight by wearing a sweat suit and doing cardio for hours on end?

The idea of wearing a sweat suit to lose more weight is a misconception many individuals have.  While you will sweat more and lose more weight initially by wearing a sweat suit, once you rehydrate the weight will come back on.  Hours ofcardio is not ideal either.  HIIT is a more effective way to burn fat and calories in less time.  HIIT or High Intensity Interval Training is performed a number of ways, the following is just one example.  Start of with a 5 minute warm up (70-75%) then take your intensity up to 90-95% for 30 seconds to 1 minute.  Recover for either a 1:1 or 1:2 ratio (i.e. if intense for 30 seconds recover at 70-75% for 30 seconds or 1 minute) repeat up to 15-20 minutes worth then cool down for 5-10 minutes at 70-75%.  HIIT will not only burn more total calories, but more fat calories.  Other benefits of HIIT are: the increase in one’s metabolism up to 24 hours and increase levels of growth hormone.  Both of which are important when trying to maintain muscle mass while stripping away fat.

3. Will soaking in Epson Salt baths really tighten my skin?

This question in posed to me by women on a regular basis.  While I have yet to read any scientific research that states this is true, soaking in an Epson Salt bath can help with inflammation and recovery.  So worst case scenario it will help one be less sore so they can work out harder the next time. Preparation H is another way individuals will try and tighten their skin.  I have had a number of clients use both and some claim amazing results.  It is hard to measure as they were all eating cleaner, exercising more, while adding either one or both of the above.  Neither will hurt an individual, so if you feel you need your skin tighter and are able to use both or either, go ahead.  Remember though the results you do see (if you do) will be temporary.  The best way to tighten your skin is to eliminate the excess adipose tissue (fat) and stay at a leaner weight more consistently.  The more one fluctuates weight the increase inelasticity the skin will have making it virtually impossible for the skin to be tighten up against the muscle, fascia and bone.  I suggest contestants stay within 2-3% body fat and 5-8lbs of where they will compete at.

Scott’s Training Systems are located in Mesa and Tempe Arizona and have been responsible for training: Kimberly Joiner (Miss Arizona USA 2008), Ashley Stainton (Miss Teen Arizona USA 2008) Whitney Nelson (Miss Teen Arizona USA 2008), Tori  Vance (Miss Arizona Teen USA 2010), Kayla Cooper (top 10 Miss Arizona Teen USA 2010).

Scott has an online weight training program for girls who are located out of state. Contact Scott for a consultation: scott@scottstrainingsystems.com or via phone (480) 820-0835