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Sexy Bikini & Fitness Model
Name: Audrey Renee’ Dippenaar
Country: South Africa, Gauteng
My favourite exercises are standing barbell curls and leg curls. The eccentric contraction always furnishes the muscles with an intense burn, which lingers well after training them.
My favourite body parts to train are shoulders and biceps. I find that they’re the easiest muscle groups to stimulate and focus on, and being scrupulous with your form will always guarantee you results.
Featured: The cover if Fitness Magazine; Sanlam TV commercials; Muscle Science / LeanBody.
Advice on training abs?
Contraction is everything when working abs. Remember that your abs work like an accordion, not like a hinge. So when doing crunches, you should concentrate on crunching together rather than moving your body upwards. This will maximize muscle tension.
You must concentrate on contracting your muscles as tight as you can. This will cause them to fatigue faster. It does not matter how many reps you can do; the only thing that matters is how hard you can contract your abdominal muscles.
If it takes you 100 crunches before your abs begin to burn, then you are wasting your time. Your abs should be fatigued at no more than 20-25 reps. If they are aren't, you need to add weights to your exercise and work on contracting the muscles tightly for each rep. Don't concentrate so much on "how many" you can do, but instead focus on "how hard" you can contract the abdominal muscles
Contrary to popular belief (another myth), doing full sit-ups, lying leg raises or hanging leg raises DOES NOT give your abdominals the best workout. In fact, these exercises work your hip flexor muscles (psoas major) much more than your abs!
Remember, the most effective exercises for working the abs must involve a "scrunching" type contraction, like an accordion.
What is your number 1 dieting tip for staying in good shape?
Simply remember that nothing tastes as good as thin feels. I find that abstinence is sometimes far easier than moderation, so if you’re unable to control the portion size of your favorite cheat foods, avoid them altogether. If you do this long enough, you’ll soon learn self control.
Describe your normal diet. How do you eat to stay in shape?
Meal 1: Oats / Protein shake
Meal 2: Protein shake
Meal 3: Lean protein / salad
Meal 4: Protein shake
Meal 5: Lean protein / vegetables
My favourite cheat food is 70% cocoa chocolate; chocolate coated crunchy cookies; warm chocolate brownies with vanilla ice-cream; and pizza with every conceivable topping.