Shirley Hughes

How Did You Get Started?

I had been on the weight loss track since 2005 and was successful at finally losing 45 lbs by 2007.

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Then I picked up this magazine called Oxygen in the grocery store and noticed the competitors in the back section. I just remember wanting to be just as fit and beautiful. So I researched figure competitions in my area and attended one. I enjoyed what I saw and I was hooked! I researched online and found a local trainer in October 2007 who trained competitors and I haven't looked back since. She took me under her wing and sculpted my body and got me ready for my first competition.

Visit To Learn More:
bodyspace.bodybuilding.com/3dfit
www.shirleyghughes.com
www.myspace.com/sgonzagah

What Workout Plan Worked Best For You?

I weight train five days a week and do cardio 6 days out of the week. I will admit, I don't work the same body parts in the same order each week. I switch up constantly to make sure my muscles don't get use to anything and are constantly getting surprised. I do a combination of circuit training and supersets with rest for 60-90 seconds before I start the circuit again. But a good example of a week would be:

Sample Training Week:

Monday - Hamstrings/Back

Supersets: 4 sets (includes 1 warm-up set) - these sets range from 15-25 reps
1-Lying hamstring curls
Wide Lat Pulldowns
Straight Leg Deadlifts
Close Grip Pulldowns

2-Low Rows
Seated Hamstring Curls
Pull-Ups
Sumo Squats


Sumo Squats



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Sumo Squats.
Video Guides:  Windows Media - RealPlayer

Glutes Trainer
Push-ups
Standing Leg Curls

Tuesday - Quads/Abs

Supersets: 4 sets (1 warm-up set)
1-Hip Adduction Machine
Dumbbell Front Load Squats

2-Isolated Leg Extensions
Isolated Leg Press
Up-Hill Sprints
Dumbbell Walking Lunges

3-Step Ups
Side Bridges
Hanging Leg Raises with a twist

Wednesday - Chest/Lower and Middle Back/Calves

Supersets: 4 sets (1 warm-up set)
1-Wide Push-ups
Chest Press
Incline Bench Press
Pec-Dec

2-Close Push Ups
Dumbbell Press
Dumbbell Flyes
Reverse Pec Dec

3-Hyperextentions
Standing Calf Raise
Bent Over Rows
Seated Calf Raises

Thursday - Hamstrings/Abs/Back


(I am trying to work on my glute/hamstring tie-in so I train them twice a week and heavy)
Supersets: 4 sets (1 warm-up set)
1-Alternating Leg Raises
Sit Ups on Stability Ball
Crunch Pulldowns with Cables

2-V-Bar Pulldowns
Romanian Deadlifts
Wide Seated Rows
Squats


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Romanian Deadlift.
Romanian Deadlift Video Guide:

Windows Media (233 KB)
MPEG (550 KB)

Friday - Triceps, Biceps and Delts


Supersets: 4 sets (1 warm-up set)
1-V-bar Triceps PushdownPressdowns
One Arm Kickbacks
Underhand Wide Cable Pressdowns
Alternating Hammer curl

2-Incline dumbbell curl
Standing Bar Curl
One Arm Cable Curl
Dips

3-Concentration Curls
Arnold Press
Barbell Curl

Saturday


60 mins cardio on a machine or a longer active activity such as biking, roller blading, kickboxing or tennis.

Sunday - rest

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What Nutrition Plan Has Worked Best For You?

I noticed that 6 small clean meals a day that consists of complex carbohydrates and protein worked best for me. I eat every two to three hours.

One-day example:

Meal 1
1 Oatmeal protein pancake (consist of oats and egg whites)

Meal 2
VPX Protein Shake (whey)

Meal 3
3/4 c brown rice
1 cup of spinach
4-6oz of chicken breast

Meal 4
Protein Shake
1/2 cup of mixed fruit (blueberries and strawberries)

Meal 5
6oz of Fish (tilapia or tuna)
1 c spinach

Meal 6
Optimum Nutrition Protein Shake - Chocolate (casein)

What Supplements Have Given You The Greatest Gains?

I believe BSN's Nitrix, VPX Zero Carb Protein and SuperNutrition Opti-Pack Multivitamins have given me great gains.

Why Do You Love Fitness?

I love it because it makes me feel strong and confident from the inside. I have been overweight most of my life and trapped until just recently when I lost the weight. The changes that I have made externally have made me feel like a different person internally. I can't believe how much younger I feel. I feel better than I did 10 years ago. It's great having total strangers complimenting me and asking me for advice on how to get fit and how I stay so motivated. Usually, after telling them what motivates me, I'm ready to hit the gym and get going again!

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What Are Your Future Bodybuilding Plans?

I love this sport and I want to continue to be competitive in it. I have 3 more competitions scheduled for 2008. I always want to improve from one competition to the next. So working harder and getting better are my main goals for the future. I hope to be able to tell my story to everyone out there who will listen.

What One Tip Would You Give Other Fitness Competitors?

From what I have learned so far in this short amount of time, is that the competition diet can be difficult but extremely important. Nutrition is 80% of the equation. So set it as a priority to stay on track.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

IFBB Pros Teresa Anthony, Sonia Adcock, Angela Marz and Gina Aliotti just to name a few and Bodybuilders Toney Freeman along with Dexter Jackson!

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More Profiles:

:: Current Fitness Competitor Of The Week.
:: Other Previous Fitness Competitors Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.

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