Q & A with figure competitor Allison Moyer~!!!!

[juiceinator3000]

Excellent response. Thanks this will actually help me with some of my clients too. I don't train any men lol. Maybe they're just scurred

[Sunnyday]

VERY helpful post, Alli. Thanks for the detailed response!

[Allifit]

Excellent response. Thanks this will actually help me with some of my clients too. I don't train any men lol. Maybe they're just scurred

Ah okay- mostly figure? Bbing? Bikini?

[Allifit]

VERY helpful post, Alli. Thanks for the detailed response!

Thanks Sunny! Ask away if you have any questions!!!!!

[JillyRev]

hey mama! just wanted to say hi! miss ya! xoxox!

[Allifit]

hey mama! just wanted to say hi! miss ya! xoxox!

HEY HOTNESS!!! MISS YOU! Arnold bound?

[tammyp]

i know you train somewhat differently than the traditional split you see many competitors do....can you share your split and a sample of a training day for you? and how did you come to develop such a unique style of training?

[Jodie]

Woohoo Alli!

[Allifit]

Woohoo Alli!

YOOOOOOOOOOOOO hotness!!!!!!!! It's a red head sizzle up in here between you, me and Tammy! LOL

[Allifit]

i know you train somewhat differently than the traditional split you see many competitors do....can you share your split and a sample of a training day for you? and how did you come to develop such a unique style of training?

Tammy your questions seriously rock. You need to interview competitors or something- LOL. Seriously, your questions make me think I love it!!! I want to make sure I answer this well- when you say I train differently- how do you mean? Or just 'fess up my weekly split?

[tammyp]

i try...LOL. i guess i mean alittle of both, you cant really answer wo touching base on both. of course not your entire regime, but a sample day, to get the idea.

[Allifit]

i try...LOL. i guess i mean alittle of both, you cant really answer wo touching base on both. of course not your entire regime, but a sample day, to get the idea.

Okay let me take this one step at a time......

To answer the question about how my training is unique- I wouldn't really say that any concept or protocol I use is "that" unique, it's just that I have realized what I need to do for my particular body, which is really the key in results for anyone- it's finding the methods and the combinations that work for you as an individual. There really is no "one" way to train or a right or wrong way to work out. Essentially, back in 2010 I sat back and took a long hard look at my physique. I accounted for the judges criticism and assessed what needed to be changed about my body. Obviously my training HAD to change- if you continue to train as you've always trained, you'll continue to look as you've always looked. Since the judges were rewarding a more feminine, streamlines, athletic figure physique I looked to training methods that incprorated more athletic components of training, especially with regards to my lower body. I pulled away from that traditional squats, leg presses, and deadlifts movements that I had been doing and began to look into other schools of thought with regards to lower body training.

I pulled bits and pieces from lots of protocols, and lots of routines. I use bodyweight movements, I use plyometric movements, I use P90x movements that are uniquely Tony Horton derived, and I use old school cardio strength training methodogy and even some tabata components. And of course, throughout my plyometric and athletic style training, I've come up with some of my own unique movements that I really have no name for- I just know they work! LOL.

A typical day of training for me REALLY depends on where I'm at in my training and if I'm prepping for a show or not. I essentially adjust my training as my body dictates. For example, if I feel my quads are stringing out during a diet, I'll throw in a few sets of leg extensions to pump some blood into the muscle and create fullness. If I feel my hamstrings are getting too small I'll increase my weight, drop my reps. I adjust as I need to to accomodate my body's response.

Typically- whether on or off season my split looks something like the following:
1- Heavy Upper Body (a combination of back, chest, shoulders)
2- Lower Body Plyometrics & Track Work
3- Back and Rear Delts
4- Chest and Shoulders
5- Hamstrings & Glutes

I do not specifically target my biceps, triceps, or quads because I don't need to. I have enough muscle there and any training I do puts too much size on in those areas for figure. I train abs 3-5x per week depending. I do cardio twice a day, 5x a week whether on season on off (although the cardio type, intensity, and duration varies) and I have a t least one day a week where I just do double cardio and at least one day a week OFF. I also have incorporated yoga in the past as well.

These questions are so loaded for me- as a sport science major I know just how many stinking variables there are when it comes to training and it can be so hard for me to verbalize why I do what I do and how I do it- except that my training is both the product of my schooling and textbook knowledge coupled with personal experience in knowing what works and what doesn't for my body. Training has to constantly change as my body changes- and much of what I do is instinctive- I change my training per my body's response....... which I think is key. As the body changes, training and nutrition must change as well.

[KrisLynn]

Great Info Alli I sure enjoy learning what you go thru.

I got a Q, not sure you can relate to this, you seem like you dont have trouble holding water, I however DO!!
I have done the basic protocal for prep and days before the stage, I have taken a duretic. (Expel)

I shake my head, bc I just dont seem to go thru what others do, I pretty much stop the tinkle time almost immediately. Have you had troubles with dropping your water, or know of anyone?? Any secrets to it?? Im sweating my ass off at trying to ooze it out... crossing my fingers its going to help!!

[Allifit]

Great Info Alli I sure enjoy learning what you go thru.

I got a Q, not sure you can relate to this, you seem like you dont have trouble holding water, I however DO!!
I have done the basic protocal for prep and days before the stage, I have taken a duretic. (Expel)

I shake my head, bc I just dont seem to go thru what others do, I pretty much stop the tinkle time almost immediately. Have you had troubles with dropping your water, or know of anyone?? Any secrets to it?? Im sweating my ass off at trying to ooze it out... crossing my fingers its going to help!!

Hey girl!
I have a few questions-

Are you CURRENTLY trying to drop your water for a show? If so how long have you been trying to cut it? How much are you drinking? What are you drinking (spring, distilled, etc) and what about other beverages? What have you done with regards to your sodium?

Water depletion is tricky- the reason being that its a very fine line between coaing your body to drop water and then forcing it to the point where it's in hoard mode and no longer wants to let go of anything- which sounds like that's where you may be. Three MAJOR factors influence water retention- water consumption, carbohydrate consumption and sodium intake. As strange as it sounds depending on the interaction of those variables, the less you drink the more you may hold. Sodium holds 50x it's weight in water and glycogen (stored carb) which is stored in the muscles themselves can hold up to 3x its weight in water (hence looking smooth and bloated). So it REALLY will depend on what you're doing carb and sodium wise as well. 7 days out from a show I cut all carbohydrate, including veggies and I also cut all my sodium. I switch to distilled water to help my body flush and the only "aid" I take is dandelion root. I don't use diuretics, OTC or otherwise. I also never "stop" drinking, so I don't hard cut my water. I've found in the past that if I do one of two things happens; I string out and go flat, OR my body clings to it's remaining fluid retention with a vegenance....

[KrisLynn]

Thanks hun... Your just a cute lil badazz bowl of fit wisdom.

I actually am happy with where Im at and what is still to come... I am 4-5 weeks out, so Im not too concerned and Im not Q'ing my trainer, but I do have in that back of my head the worry that what has been done for flushing it out, might not work.. just was curious how you or anyone has approached this issue... kinda like hearing someone bloats BAD on brocolli and someone else doesnt.. but you find out that you too bloat on that stuff... does that make sense?? I wondered what else to consider.

I'm chugging 1 G/ day and I drink distilled, no added sodium is on my diet and Im low on carbs... YIPPIE...


Cutting water is just freakin tricky (make or break ya) and I just want to make it happen as it should... I know I have a sweet lil bod under all this H2O... lol... just wanna make it POP!!

Thanks for the help woman... prep can mess with our minds... again YIPPIE