Multi-page Document - Powerlifting

POWERLIFT APRIL 16

POWERLIFTING

FOR BEGINNERS AN INTERVIEW WITH

KATIE ANNE RUTHERFORD

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An Intro To Powerlifting 6 Steps To Succeed At Your First Powerlifting Meet

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Build Your Strength Foundation: 12 Exercises For Powerlifting Beginners

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An Interview with Katie Anne Rutherford: Lifting Helped Katie Overcome Her Eating Disorder

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Acknowledgements

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POWERLIFT

AN INTRO TO POWER LIFTING

POWERLIFT

SQUAT, BENCH, DEADLIFT...

That’s pretty much all there is to it.

Disclaimer: Powerlifting is an Extreme Sport.This article is only an introduction to the sport and contains no training information however it is strongly advised that if one is interested in trying this or any other sport they should first seek medical clearance and then the advice of an experienced coach. Safety and spotting technique must be adhered to 100% or serious injury or death could occur. experience over the person who is sitting on the sideline waiting for their lifts to become big enough to enter. By the time they feel their lifts are ready you’ll have your lifts up to that level plus 5 meets under your belt.

“Only you can lose to you and only you can beat you.”

You’ll be the old hand helping put on bench shirts while they get to be the rookie with bigger and more dangerous weights. Endurance athletes understand this because it would be pretty lonely at your local 10k if the ability to finish in the top three was a prerequisite for competition.

Most endurance athletes are comfortable competing against themselves and are proud just to play. Powerlifting is the same way.

It is not a sport of ego but rather a sport of self. Only you can lose to you and only you can beat you.You either complete a lift according to the rules of the day or you don’t. I’ve never seen a powerlifter come into the gym on Monday with a trophy. I have heard them proclaim, with great excitement, how they just went to a meet and set PR’s across the board.

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All right. I’ll tell you a little bit more. Powerlifting is a sport where you get three attempts to hit a personal record (PR) in three different lifts.You always start with the squat.

It is taxing and technical but it is a good icebreaker and hitting a great squat sets the tone for a good meet. If you really wore yourself out on the squat don’t worry because you get to lie down for the next lift.The bench press is both a lifter and crowd favorite and is the second element.

Just when you’ve made 6 maximum effort lifts it is now time to deadlift. What better lift could you ask for when you are completely exhausted? They say that the meet isn’t over until the bar hits the floor.

Your last deadlift could make the difference between a bad day and a PR total.There are also bench press only contests and what we call a push-pull, which, of course, is a bench press/deadlift contest.The order still remains. Lots of people ask about the sport and wonder if their lifts are good enough to enter a meet.The answer, no matter who you are, is most certainly YES. Anyone can enter a powerlifting meet so long as you have learned the technique of the lifts and can perform them safely at somewhere near or above your 1-rep max.You will often have others in your weight class but ultimately the only number you can hope to beat is your own PR. If you lift and come in last then you’ve just gained valuable

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THE SPORT

THE SQUAT

I can’t keep this under 5000 words if I go into detail about federations, politics, equipment and drugs. I don’t concern myself with federations or politics and I believe it is up to the individual to find the powerlifting organization that gives them the most enjoyment.

I prefer my federation rules to be free and loose and others like them rigid. I am against drugs in sports, as an ISSA fitness professional, but I do not ever condone whining because someone didn’t get a trophy lifting in an untested federation. If you beat your PR’s then you have won and it matters not what, or how, anyone else did.

You choose your own rules when you fill out the application. Cheating is cheating and those that do have to live with themselves, but so long as you don’t cheat yourself then you are on the right track. I like equipped lifting (squat suits, bench shirts etc) because I think it adds fun to the sport just like getting a $5000 super-duper aero bike would be fun for the triathlete.

If you don’t like equipment then find a federation that bans or limits it. We call unequipped lifting “raw” and you usually only lift with a singlet and a belt. I again recommend that people refrain from whining in this department.The Mono-Lift, of which I am a fan, is another controversy.

I let it ride under the “no-whining” policy. Some say it takes the “walk-out” from the squat, which they feel, rightly so, is an important and traditional part of the lift. Some say the Mono-Lift enhances safety and allows bigger lifts.

They believe it is worth giving up the “walk-out” for these reasons.

I mostly agree with the latter but one can easily choose to lift in a federation without a Mono-Lift. If you are going to be using one then you should get used to it. Stay within the rules of your choosing and break PR’s. It isn’t cheating if it is legal. It is that simple.

First things being what they are, we will start with the squat.The judge’s commands will be different from organization to organization but for the most part you will un-rack the bar and wait for the “squat” command from the center judge.There will be two more judges on the left and right.

You take the squat into the hole and break parallel.This means that the corner of the hip joint, as it folds, has broken a horizontal plane determined by the apex of your knee in the flexed position.Your handler should let you know when you are there and you should have a good feel yourself.

Depth will vary with federation also. Some will pass close lifts at parallel and some want you well below. Drive it up and wait for the “rack” command and you are home free.

Your lift will be validated or denied on a three light system.

You have to have 2/3 to get a “good lift.”

These lights will be white.Three white lights means that all three judges saw a clean lift that fell within their rules.

Red lights are your sworn enemy and two or more will take that lift and throw it in the scrap heap.You get three attempts on each lift. If you get no recorded lift in three tries then the meet is over, so when picking your starting weight... choose wisely.

There is more to that and I will get into it in a bit. With the squat, as with all lifts in this sport, it is very important that you get familiar with the federation rules and abide by them.

This is also a great example of why going to meets and practicing live is worth its weight in gold even if you can’t total what the other guy squats. Experience pays off and you can’t replicate the feeling of being in front of three judges and an audience while training in the gym.

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THE BENCH PRESS

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The bench is next and this is a tough lift to get right.You have to pay careful attention to federation commands and rules. In a nut shell you: • Un-rack the weight • Pause and demonstrate control (self or by judge) • Control the weight down to touch the chest (it must always touch) • Pause at the chest (self pause or a judge given “press” command) • Press it up to an even lock out (both arms have to lock together even if the weight comes up uneven)

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You will likely be told when you can rack it.

Jump up and check the board and bask in the sunshine like glow of three white lights... hopefully. Bench shirts and bench technique, like all technique, take up several more articles and years of tuning so we’ll leave this collection of words in the “primer” phase.

In all federations you are not allowed to bounce the weight and you must keep your glutes on the bench. Some will allow your head to come up and some won’t.

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THE DEADLIFT Grip it and rip it.The deadlift is the least fussy when it comes to rules. Don’t stop, don’t hitch (bounce-drag it up the thighs); get the full lockout (ankles, knees and hips locked and aligned) and DO NOT drop it. Chalk is the best and only option for your hands while your legs might enjoy some baby powder to reduce knurl friction.

Do not get any baby powder on your hands though.

Babies are allowed to be slippery (although dropping them is frowned upon). Bars are not allowed to be slippery anywhere that your hands might go.You’ll most likely get a “down” signal once the lift is deemed complete.

Keep your hands on the bar and let it down under control.

The deadlift is also the only lift that allows you to use two

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completely different styles.

We have the conventional deadlift, which means the feet are closer together (approximately shoulder width or closer) and the hands are outside the knees.

The sumo deadlift uses a wide stance so the hands grip the bar between the knees.You have to find out for yourself which style fits your mechanics but each is a great training supplement to the other. The sumo pull allows for a shorter bar path and a more upright back position and is favored by leaner lifters with a strong posterior chain and adductors.

Heavier lifters (read: those with big bellies) with long legs, short torsos and long arms often favor the conventional deadlift.There are no rules as to which deadlift will work best for certain types of lifters so you just have to experiment. Records have been set using both styles and some people can use either with the same results.

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6 STEPS TO SUCCEED AT YOUR FIRST POWERLIFTING MEET The image that the words “powerlifting meet” bring to mind in most people is intense, to say the least. You might imagine gargantuan men and hella-strong women roaring while they move massive, rattling bars. Heavy-metal music blasts in the background, chalk and ammonia capsules litter the ground, and blood is in the air.

This is a shame, because I can assure you the scene is quite the opposite. You’ll find men and women of many ages and strength levels competing. The atmosphere is relaxed, and tvhe people are best described as down to earth. Powerlifting is one of those rare sports where your competitors are likely to cheer you on – even if they’re complete strangers. Rather than rooting against you, powerlifters realize that deep down, everyone is trying to be the best version of themselves. They also understand the arduous grind necessary to set new PRs, which is why they’re quick to show love and support to anyone attempting a new best. Sound like a great experience? It is. So

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what are you waiting for? Here are six steps to succeed at your first meet!

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1. ACTUALLY SIGN UP FOR A MEET

2. DON’T CUT WEIGHT You’re toward the bottom of your weight class standards.

Should you cut a few extra pounds to get into a lower weight class? No, you shouldn’t. Sure, you may bump your Wilks score up a few ticks, but unless you’re aiming to set some type of record, there’s absolutely no need to cut weight. Save it for a future meet, not your first one.

Trust me, your first powerlifting meet will provide enough stress. Cutting weight will add further stress – both mentally and physically – that will almost always ultimately hinder your performance.

Enjoy your first meet and the entire process of getting there. Stressing out about not being able to eat or drink, or having to sit in a sauna to drop a few pounds, shouldn’t be a part of the experience. Save your mind and body for the weights.

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There’s never going to be a perfect time to compete, so don’t spend your life waiting for one. Just commit to a date, pay the registration fee, and get the ball rolling.Trust me, I know the feeling of constantly spinning your wheels and telling people you’re going to do one.That was me.

Three years later, I finally did one. I recommend signing up for a meet at least 3-5 months beforehand. But most importantly, get it on the calendar! Then you can work on your programming. Similar to planning a wedding or a vacation, you can’t truly begin to prepare until you know when exactly it will take place. And have no doubt: Preparing for a powerlifting meet takes extensive mental and physical preparation. Do yourself a favor and set aside plenty of time to prepare. I recommend signing up for a meet at least 3-5 months beforehand. But most importantly, get it on the calendar! Then you can work on your programming. To seek out a local meet, I suggest visiting Powerlifting Watch, which has the most up-todate information about meet dates and locations for numerous organizations. Be aware that each organization has its own equipment, depth and competition policies.

When possible, sign up for a meet that aligns with how

you train: raw (lifting belt and knee sleeves) versus geared (knee wraps, bench shirts, etc.). If travel is an issue, simply competing in a local meet is a great option to start too.

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3. GET YOUR ACCESSORIES LISTED & READY

4. HAVE A TRAINING PARTNER WITH YOU

We’ve all experienced the first-date butterflies that result in a stumbling of words and frequent awkward pauses. Believe it or not, your nerves will be 10 times worse before stepping under the bar for your first squat attempt.This will inevitably lead to questionable packing.

I can’t tell you how many times I’ve seen lifters squatting in tennis shoes or beltless – and it wasn’t on purpose.

Despite completing thousands of reps with the same shoes and the same belt, they forget to pack them when competition day arrives.Their nerves got the best of them.To help ensure you’re set up for success, prepare a checklist ahead of time, when anxiety is at its lowest, so that you have everything you need to be successful.Then, do yourself a favor and pack ahead of time – at least 24 hours in advance.

Having an experienced competitor backstage with you is invaluable. Unless you’ve hung around backstage at a lot of powerlifting meets, you won’t know how they flow over the course of the day. And let’s be honest, how many of these things start on time and run smoothly?

Not many – and each one is different. Having a friend backstage with you is invaluable. He or she will be able to help you manage warm-ups and apply chalk, while also providing the support and encouragement you need!

A seasoned competitor, or even someone with at least one competition under their belt, will help immensely in keeping you prepared throughout the day.They’ll be able to manage the clock to get you warming up on time, help you work in on a warm-up rack, and also be there to set your weights, chalk your back, and provide you with the encouragement and support you need. If you don’t know an experienced competitor, don’t stress. Powerlifters are very friendly and are usually willing to help. Just ask one, or ask to borrow the person who is helping them. But if possible, I recommend at least bringing your training buddy along for assistance. Heck, it may even convince him or her to compete in the future!

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“Your nerves will be 10 times worse before stepping under the bar for your first squat attempt.”

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6. HAVE A COMPETITION MEAL SCHEDULE READY

Set the bar low at your first meet – and I don’t mean the rack height for your squat. Chances are that you’re not going to break any records at your first meet – that’s OK! The first meet is all about experience. Focus on getting exposure to competition and building confidence under the bar when dozens or even hundreds of people are watching.

It’s common to want to make a big showing or try to one-up your training max. In a word: Don’t.You’ll be surprised how much a new atmosphere and the stress of competition will affect your mental and physical performance – and not always for the better. Be conservative. Each attempt should build confidence for the next.To start, set your opener at a weight you have done at least three times in training. Remember, once you tell the head judge your weight selection, you can’t change it. When in doubt, drop a few kilos to make sure you successfully complete the repetition.

Lastly, take the time beforehand to plan out tentative

Competition nutrition can be extremely tricky.Think about it: Over the span of a few hours, you will maximally exert yourself nine times, clenching every muscle in your body while simultaneously bracing through your abdomen. How do you fuel for that? The slightest bit of discomfort is going to take away from your performance, but a lack of energy will have the same result.That’s why having a plan is crucial to your success. I’ve seen it all when it comes to competition-day choices, including guys scarfing down spaghetti and meatballs 30 minutes before their opening squat attempt (carb loading, duh) and gals scarfing down bags of gummy bears. I’ve even seen a guy inhaling spoonfuls of straight glutamine powder.

You need to have a firm idea as to when and what you’ll eat, but at the same time, recognize that this may change based on competition flow and your nerves, both of which may inhibit your appetite. First, make sure you have ample food on hand.You’re better off with too much than too little. Whey protein, fruit, oats, protein bars, jerky, and

attempts so you’re mentally ready. A successful strategy I’ve used in the past is deciding on my first and second attempts ahead of time, and then choosing between three different options during the meet for my final attempt.

This allows to me to have a plan for my final attempt that reflects my performance on the first two attempts as well as how I’m feeling mentally and physically.

sandwiches usually work well for most. Second, jot down at least a tentative plan of when you’d like to eat.

It goes without saying that it’s important to stay adequately hydrated during the day, too. Have plenty of water and electrolyte-containing fluids on hand to keep your mind and muscles strong.They may not be at the top of the checklist, but they can make a huge difference.

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5. GO 9-FOR-9 IN YOUR FIRST MEET

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BUILD YOUR STRENGTH FOUNDATION:

12 EXERCISES FOR POWERLIFTING BEGINNERS “The bench press, squat, and deadlift are definitely your bread and butter, but you need to have some meat and potatoes with your iron meal.”

Lots of guys want to be big and lift big weight. But you can’t expect to go from 12-ounce curls to a 500-pound squat in one day. Here are some strength-building basics you need to know!

When guys make the decision to get fit, the goals aren’t always to lose weight. Many newbie dudes have dreams of burly muscles and finally out-benching the captain of their high school football team. (So what if it’s been 15 years?) Sorry to burst your hopeful bubble, but you can’t go from complete inactivity to a 315-bench in one day. If you have illusions of powerlifting grandeur, you’re going to have to start with the basics.

To start, get off your ass and go to the gym. If you’re really new and have just started to engage in resistance training, you need a base.That base does not – and probably should not – be based on the power lifts only.The bench press, squat, and deadlift are definitely your bread and butter, but you need to have some meat and potatoes with your iron meal. I’ll help you pack your plate with essential strength-building lifts.Then, once you’re through this article, it’s time for dessert. Hit the gym and watch the guys who are bigger and stronger than you. Go to a powerlifting or Olympic weightlifting competition and try to rub elbows with some people who are really good.They’ll teach you even more.

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BASIC LIFTS FOR STRENGTH

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Yeah the deadlift, squat, and bench belong in your program, and you can even build your program around them, but they shouldn’t be the only movements you perform. Along with the powerlifts, here are some simple exercises that I think are extremely effective for building a strength base. Do these movements 2-3 times per week for 3-4 sets of 10 reps. Don’t get overly concerned with using a lot of weight.Your focus should be on coordination and execution of the lift.Your last rep should look exactly like your first rep.

If it doesn’t, take some weight off.

Any sort of pressing movement will make a good base for your program. Presses will hammer your chest, shoulders, and triceps. Don’t go in the gym and throw on a bunch of plates. Learn to do the movement right by going light, and keep your entire body tight! Generate force by pressing your heels into the ground and traps into the bench, and keep your elbows tucked.

For beginners, I do not suggest learning how to kip like they teach in some CrossFit gyms. It’s an OK movement if you want to learn it down the road, but you have to learn some of the basics first to build starting strength. Get on a machine that offers assistance or use a band that will give you assistance. Pull-ups or pull-downs are great for your lats and your biceps.

FARMER’S WALK

MILITARY PRESS

This exercise flies under the radar for some reason, but it’s a fantastic exercise. Just grab a pair of dumbbells – 40s, 60s, or even 100s – and walk with those bad boys in your hands.You’ll work your grip, your arms, and even your cardiovascular system.

You can do this exercise with dumbbells or a barbell. I prefer to do my overhead pressing work standing, but you can sit if you’d like. Overhead presses are fantastic.They’ll work your shoulders and triceps and will aid your bench press. If standing, make sure to flex your abs and glutes to stabilize your entire body.

BENT-OVER ROW These guys are great for your lats and your upper-middle back. Bent-over rows can also help increase your strength for the deadlift. Because they’re a free-weight exercise, bent-over rows also develop your core and lumbar strength.

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PULL-UPS/LAT PULL-DOWNS

UPPER BODY

BENCH PRESS

CURLS Who doesn’t like doing curls? Some coaches might scoff at me for calling curls a foundational strength exercise, but strong biceps make for strong pulls.

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LOWER BODY

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SQUATS Squats belong in everybody’s program.Your quads, hammies, and glutes will get a workout, but so will your heart, abs, and back. If you’re not currently squatting below parallel, drop the load and start focusing on form.You’ll get a lot more from deep squats with a proper amount of weight than quarter squats with too much weight.

DEADLIFT Deadlifts are perfect for sports or just to kick ass in life.

They’ll teach you a lot about your body.They’ll help you increase muscle mass throughout your entire body, which will them burn more calories so you’re less fat, and help you develop total strength.

LEG PRESS, LEG CURL, LEG EXTENSIONS There are coaches who have a fit about these machines.

Don’t worry about that just yet.These exercises can be great accessory movements around your big lifts.

However, if extensions hurt your knees, don’t do them.

That’s what’s great about exercise:There’s always another option!

If you want, do one upper-body day and one lower-body day per week to start out. As you feel better, increase the number of times you go to the gym.You can also change the workouts so that one day you do a squat, one day you do bench press, and one day you do the deadlift. When you’re done with those big movements, utilize some of the above assistance movements.

LUNGES Any form of lunge is great. Lunges work your hams and quads and will stretch your hips out. In lifting weights, we often don’t have the opportunity to move around a lot. So a walking lunge is a fantastic, healthy movement.

CONSISTENT CONSISTENCY If you want to be strong, you have to put in the effort. Get off the couch and work hard in the gym. Put a lot of intensity into every lift.You also have to eat to build muscle. For your macros, try to get one gram of protein per pound of body weight, one gram of carbs per pound of body weight, and shoot for ½ a gram of healthy fats per pound.These are guidelines, not rules, but they’re a great base for growth.To get big and strong, you have to eat, sleep, and train hard with consistency. Keep www.powerlift.com

it simple so you can stick with it!

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“If you’re not currently squatting below parallel, drop the load and start focusing on form.”

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AN INTERVIEW WITH: KATIE ANNE RUTHERFORD

LIFTING HELPED KATIE OVERCOME HER EATING DISORDER As a runner, Katie Anne Rutherford struggled to control her weight. When she eventually discovered powerlifting and figure, she learned how to eat and train for better health and performance!

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The desire to be thin isn't always fueled by vanity; sometimes, it's driven by a desire to perform better for a specific sport. For Katie Rutherford, a need for speed is what kicked off a pattern of disordered eating. It all began when she started running competitively. “All the girls I knew who were successful in track and cross country were thin,” she says. “I wanted to be the best I could be, which I thought involved being as light as possible.”

At first, losing weight helped – she was able to run faster.

But in two years, Katie dropped 15 pounds, and the benefits came to a halt. “I was pretty oblivious to the fact that I was malnourished at the time,” she says.

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It wasn't until years later, through countless struggles between dieting for “performance” and gaining for health, that Katie recovered and found her true passion of powerlifting and figure competitions. Strength, she discovered, comes from within – but lifting heavy doesn't hurt.

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AN INTERVIEW WITH:

KATIE ANNE RUTHERFORD

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When did your first get into athletics?

I was involved in sports from a young age. I was always going to my two older brothers' events, and athletics were always a part of my family. I built a good, solid foundation around the age of 12 when I got into tennis and traveled to compete in matches.That's when I fell in love with being an athlete. In high school, I transitioned to track and cross country. I was better at running, so I channeled my focus there.

Is that where your disordered eating began?

Yes. I never had any previous weight or eating issues; I was just always a bit more muscular than the other girls.

I always had an athletic build, but when I started running, the girls I ran against were super thin and very light. I was a distance runner – even in track I ran the 800 meter and 1600 meter – and the lighter you are, the less mass you have to carry. My initial thought process was that if I lost weight, I'd be faster. It wasn't necessarily "I want to lose weight to look better," but I wanted to lose weight to be better. Only later did it translate to appearance.

How did you initially go about losing weight?

I was running at least 7 miles a day and was very restrictive with what I ate. At first I cut out desserts, thinking that I would save calories there.Then, I cut out all sugar. Next went the starchy carbs. Light bread soon transitioned to no bread, and my diet became very low-fat.

At one point, I was pretty much just eating protein, veggies, and minimal carbs to help me run. At most, I'd say I was eating 1,500 calories a day, which was very low for my activity level. But I started losing weight and getting compliments from the other girls. I got the idea that I looked better thinner.

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BEFORE

Age: 19 Height: 5'7" Weight: 175 lbs.

Body Fat: 25%

Age: 23 Height: 5'7'' Weight:145lbs Body Fat: 8%

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How did things begin to turn around?

I lost so much weight that I plummeted to 114 pounds – 30 pounds less than I weigh now. I was way too thin. My parents became concerned and encouraged me to eat, not letting me run until I gained weight. I ended up putting on some weight, but that wasn't the end of things. In fact, that's when I started having issues with overeating and binging.

How did you go from one extreme to the other?

My thought was, "Well, I need to put on weight for running," and I used that as an excuse to eat a ton of food.

I was unhappy because I wasn't running at the time, so it became this weird emotional rollercoaster. I would start to binge and then restrict. At the time, I had a disordered relationship with food.

When did things begin to change?

It was a process. When I put on weight, I was able to run, but I still struggled with binging and restricting. I had these old habits that would seep in.Then I suffered a stress fracture and couldn't run.That's when I discovered weightlifting.

Was that the first time you'd been in a weight room or lifted?

I actually started lifting when I ran track in high school.

I slowly started incorporating it into my programming because I knew the benefits. One of my track coaches in middle school was an IFBB pro, and I remember thinking her body was the most incredible thing I'd seen. She'd competed at the Olympia and the Arnold and had a track background too, which was interesting to me. When I couldn't run anymore, lifting became more of a focus.

That's when I found Bodybuilding.com and started to get hooked.

What was the transition from wanting to be skinny to gain muscle in the gym like?

I think I always desired to have a more muscular physique, but I didn't really acknowledge it. I've always thought muscle was beautiful and demonstrated hard work and dedication, but I think I was stuck between trying to be thin and trying to go after the look I really desired.

My transition happened when I started reading articles and figuring out what the pros did. I saw their weightlifting programs and thought, "Well, that's what I want to do, too." I've always been a very goal-oriented person, and I always dreamed of competing in figure, so that became my big plan.

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When you first started hitting the weight room five days a week, did you find it intimidating?

I did. No one wants to be the only girl in the weight room, but once I started seeing strength gains and changes in my physique, my mindset changed. I realized I was outlifting some of the guys! It became very empowering, and with the support of my dad and brothers, the gym transitioned from a place where I felt insecure to a place I loved.

Did your eating pattern change when you started lifting?

I tried to stick to a "clean-eating" diet – limiting dairy and bread and anything with sugar – but I felt awful. I was tired in the gym and would get dizzy spells. I was doing better but still struggled with binging once or twice a week.

At one point I remember thinking that if I could just go three weeks without having a day where I went crazy with food, I'd be happy. If I had one bite of something "badn" I had to eat the whole thing – that was my mentality. I'd lose weight, but keeping it off was a struggle.

How did you escape that yo-yo cycle?

I came across Dr. Layne Norton's reverse-dieting videos on YouTube in 2012 or 2013 – when I was still lifting but had ups and downs. When I found Layne's talks on metabolic adaptation – basically about your body adapting

to low-calorie diets and long bouts of cardio – it finally sunk in. I was like, "Oh my gosh, this is exactly what's happening to me."

How did your nutrition change from there?

That's when I discovered flexible dieting and counting macros. I slowly started increasing my carbs and fat. I knew my current diet wasn't sustainable and that I had to reset my metabolism. I started decreasing cardio, followed a flexible diet plan, and slowly began to change.

My emotional connection with food didn't end right away, and I still have to be cognizant of certain situations that might trigger old thoughts, but I was finally able to have freedom in my diet and fit in foods I craved without feeling deprived – things like bread, peanut butter, and eggs. It was a huge turning point for me.

At the end of my reverse diet – or eating my way up from being way too restrictive – I was eating 160 grams of protein, 350 grams of carbs, and 80 grams of fat. Eating roughly 2800 calories a day and doing no cardo allowed my body composition to change. I was putting on muscle.

I was fueling my body and lifting heavy. Investing in my metabolism, building lean muscle, gaining strength, and being consistent is what built my foundation.

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BREAKFAST

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Below is what a typical day might look like for Katie's diet.

3 Whole Eggs 2-3 slices of Ezekial Bread 1 cup of Almond Milk 35g of Fat-Free Cream Cheese 1 Swiss Cheese Wedge

PRE-WORKOUT 60g of Oat Bran 60g Quest Bar 45g of Fat-Free Cream Cheese 1 Rice Cake 5g of Honey 40g of Berries

POST-WORKOUT 120g of Light Ice Cream 5 Rice Cakes 120g of Deli Ham 1 Slice of Ezekial Bread 400g of Veggies

BEFORE BED 130g of Greek Yogurt 3 Whole Eggs 6 Rice Cakes 30g of Fat-Free Cream Cheese 1cup of Almond Milk

SUPPLEMENTS

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Whey protein Multivitamin Fish oil Calcium Magnesium Biotin Bccas (20 g during workout/13 g post-workout) Creatine monohydrate (2 g pre-workout and 2 g post-workout)

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“Fitness should be something that empowers you and enhances your life.”

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What advice would you give to women who are wary of lifting heavy?

I used to think heavy squatting and deadlifting would make me bulky. I never thought I'd be able to step on stage, be stage lean, or lift super heavy.Transitioning has given me self-confidence, and with a powerlifting focus on how much I lift instead of how much I weigh, I've gained a lot of mental freedom.

Of course I still weigh in as a figure competitor, but it's no longer mentally draining because I'm not just focused on how I look; I'm focused on my performance in the gym. Sure, I might feel a little bloated one day, but heading into the gym and hitting a new PR is so much more empowering than looking at the scale and being like, "Oh, I lost 1/2 a pound."

How have things changed since you began to train for strength?

Before training with Layne, I mostly focused on higher rep ranges. I was still pushing myself in the gym, but when I transitioned to lifting heavier, that's what put on muscle. Before, I was concerned that lower rep ranges would add bulk to my legs, but when I started testing strength, everything completely changed. As I became more focused on improving in the gym as opposed to just focusing on my physique, I got stronger and my physique took care of itself.

In a year of working with Layne, my deadlift went from 300 for one rep to 363 pounds, and my squat max went from about 300 to 347 pounds.That's a significant jump in a year, especially because I lost 25 pounds in the process.

I guess you could say a big part of my journey has been realizing that you can still be feminine and lift heavy weights.You can increase your strength, fuel your body, and be healthy – you don't have to resort to deprivation to achieve a fitness goal.

What are your future fitness goals?

I started my own business – my own LLC – this past spring, and it's been great. I coach, give nutrition and training recommendations, and hold powerlifting seminars.

I'd like to continue to develop my personal brand and get the message out. I want to show women that you can be strong and feel great. I think so much of the fitness industry focuses on extremes, but it's important to find a plan you actually enjoy. If you love doing CrossFit or yoga, do that. Do what makes you feel good.

When I started powerlifting, a lot of people questioned it. "Most of those girls are big," they'd say. "What are you doing? Why do you want to lift super heavy?" But I love it. Fitness should be something that empowers you and enhances your life.

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How did you switch your perspective to focusing on a long-term diet, not short-term results?

Results don't happen overnight – or even in a week or a month. It's one step at a time, and for me, Layne had a huge influence. As he has said, what's the point of your "diet" if you can't see yourself following it for the next six months or a year? I found myself being ruled by my diet and my training. I was so unhappy and couldn't even focus on my studies. I had to adopt a new mentality, which was, "I might not be the leanest, I might not have a physique that's stage-worthy, but I need to be healthy."There's more to life than just your body. I needed to stop being selfish, and I knew that investing in my health would not only be beneficial for me, but also for the people closest to me.

How did you progress to powerlifting meets and figure competitions?

They happened around the same time. I started working directly with Layne in 2014. At that time, I weighed about 165 pounds and wanted to cut. I wanted to lean down for a figure show in the fall, but I was also really focused on lifting heavy.This actually worked out well because the weight class I wanted to compete in for powerlifting was 148 pounds.

I had to cut weight regardless, and I decided that if I looked good enough, I'd do a figure show. I won my class in NPC that November, and the next weekend, I won the powerlifting meet! I competed in a natural figure competition the following weekend and won my pro card.

It was a crazy three-week run.

How were you able to maintain your strength while leaning out?

I actually gained strength while dieting, which is possible.

You can gain or maintain strength while dieting if you do it slowly enough. Of course, you're going to lose strength if you cut calories too drastically and ramp up the cardio, but if you're doing something that's not extreme, you can still have the energy to lift when you get into the gym.

A lot of women think you have to choose to either be strong or look good, but you can have both! Hybrid athletes who show you can lift heavy and look good are becoming more popular in the industry.You're not going to get bulky, and you can still be lean. I felt strong up until my show day, and I didn't change what I ate – I only adjusted my macros two weeks out. I remember, two days before my figure show, I was deadlifting 280 pounds for reps and thought, "Well, if I don't win, I think I'm still the only girl who was doing this two days before!"

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Designed & edited by:

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ACKNOWLEDGEMENTS Stephanie Hardy

Articles written by: Joey Percia runs a successful one-on-one coaching program, working exclusively with men and women dedicated to being more than "show ponies." He is also a strength coach at Soho Strength Lab in New York City, which was named "Men’s Health Best New Independent Gym" in 2015.

Percia is a competitive 181-pound powerlifter and has totaled 1410 pounds. He has a master's degree in exercise science, and is a CPPS coach, Westside Barbell Coach, and CSCS. Mark Bell is a World and American record holding pro powerlifter with a personal best totaling 2,628lbs.

He is a strength training coach and business man selling his product – The Sling Shot. He is also an editor of Power magazine too.

ISSA The International Sports Sciences Association believes that the health and fitness of our society can be significantly improved by our students' success as health, sports and fitness professionals. Our efforts to stem the tide of poor health and physical decline are multiplied exponentially as our graduates and members disseminate the ISSA principles and methods to their clients, peers and associates.

Stephanie Smith is a New York native who caught the fitness bug while earning a master's in journalism at the University of Missouri. She ultimately decided to combine her love of journalism, fitness, and a conversational tone by writing for Blood, Sweat & Cheers, MensHealth.com, and Men's Health magazine.

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