Pro Secrets: NPC Bikini Competitor Danesa Robles
This Pro Series session we got NPC competitor Danesa Robles to share her workout routine, nutrition, and share some tips and secrets to her success.
1. Danesa Robles Off-season and Pre-season Training
My trainer Jamo Nezzar with JamCore Training constructs all my workout routines made for my specific body type. JamCore Training System is specifically developed for bikini girls and is structured with weights, cardio and plyo-metrics.
Everyone is different and requires different workout routines made for their individual body types. As I get leaner during pre-season I lower my weight and focus on increasing the amount of repetitions instead . During my off-season I concentrate more on my weak areas, 10-12reps and heavier on the weights. I try and hit my weak areas twice a week. I’m unable to share an example of training routine.
Here is an example of my training regimen for the week and workout video.
Tuesday- Chest,Trieceps and Back 3-4 x12-15reps
Wednesday- Cardio and Abs
Thursday-Shoulders & Biceps 3-4 x12-15reps
Friday- Glutes & Abs
Saturday- Bikrams Yoga
My trainer, Jamo Nezzar, also constructs my on and off-season diets. My on-season diet is set for twelve weeks. Jamo asks that I email him pictures every week, so he can track my progress very closely and make adjustments as he sees needed. My off-season diet is basically “Don’t get fat”! Cardio and portion control are my worst enemies during the off-season.
I love to eat. I have to constantly remind myself that I need to watch what I eat or my hard work can be flushed down the drain in a matter of weeks. I introduce fruits, nuts, almond butter, and greek yogurt into my off-season diet to help me stay lean all year around. I love eating healthy snacks and make sure to have some in my purse at all times in order to avoid grabbing something bad to eat.
1. If you could give one piece of advice on training what would it be?
The one piece of advice I would give on training and seeing improvements is proper nutrition as well as supplementation. If you don’t have a well balanced diet and supplement regimen you won’t see the results you are looking for. Don’t be one of those people in the gym who’s physique never improves over the years due to something that is easy to fix. If you’re going to train, do it right.
2. Do you believe in high intensity cardio or long duration cardio gives your body best fat burning results?
I believe high intensity cardio gives my body the best fat burning results. My body responds really fast to high intensity cardio. I can almost feel the fat burning off of my body.
3. What ratio of protein, carbs, and fats do you try to stick with pre- and off-season?
Depending on what my body looks like my trainer Jamo Nezzar will adjust my diet.
4. What would you say is the best way to fight food cravings?
I find food cravings come when you find yourself bored. Staying preoccupied will help reduce food cravings while your mind is on something else. I usually go on a cleaning rampage when I’m craving something sweet. Staying hydrated also keeps my food cravings low and keeps me full. None the less, if I’m having a huge craving I’ll just go brush my teeth. It helps trick myself into thinking I had something sweet to eat. I find my cravings will disappear in an instant.
5. If you could only recommend one supplement to use what would it be?
iFORCE Nutrition’s Protean. Protean uses blends of high quality protein and offers more than just your normal protein. “A recent study has proven that Protean is one of the only protein supplements on the market to contain the precise dose of optimal protein synthesis, muscle gain, and fat loss.” I love Protean because I’m able to use it daily during both off and on-season.
I used Protean during my whole prep for the Arnold Amateur 2012 where I placed third. Adding Protean to my diet is an easy way for me to consume my daily protein intake my body needs. Protean is extremely versatile for any athlete, especially if your wanting to take your training to the next level. I highly recommend adding Protean to your daily diet.
Be sure to check out: www.iforcenutrition.com/protean.asp
6. What one training or nutrition “secret” would you like share with our readers that have worked well for you?
I would have to say my training AND nutrition secret would be to have fun and experiment with both. Don’t be afraid to try new things with your training and nutrition. You might find a new exercise or recipe you will love! Not changing up your training routine or trying new exercises can quickly turn into making excuses for not going to the gym.
Look up new exercises on the internet, set goals each day you step foot in the gym, and download new music. This will keep going to the gym an exciting habit instead of just a routine matter of “ahhh, I have to go to the gym” to “I can’t wait to go to the gym!”. I have a workout book that I update every time I get new workouts from my trainer Jamo Nezzar. I will gather various pictures that inspire me and glue them into my workout book. I always look forward to putting my workout book together.
It definitely inspires me when I’m feeling drained during a workout. Seeing my favorite bikini girl, Ingrid Romero, looking at me always lights a fire under my butt! As for nutrition I believe trying new recipes and experimenting is a must! You don’t need to be a world class chef to experiment with food. I get excited when I come up with a new quick & healthy recipe. I can’t wait to share it with all my fit healthy friends. Looking for unique tupperware,cookware, utensils and kitchen accessories is probably one of my favorite things to do.
Anything that makes my nutrition habits more fun or easier feels like a reward for me. I like to buy cute party napkins and colored party utensils to make my dieting fun for when I’m on the go. If I’m going to eat the same thing everyday I might as well turn it into a party, or make it look like one at least. So my best advice is to have fun and experiment with your training and nutrition. This way you never get bored and fall out of habit living your healthy lifestyle.