Janet Layug is a professional bikini competitor, fitness model, and sponsored athlete from Florida, United States of America. She rose to prominence in the fitness world after finishing first at the 2013 NPC National Championships.
This victory earned her a Pro Card, and she has since won four more professional competitions. As a result of these victories, she was able to gain international attention and work with several high-profile industry brands.
Today, Janet manages to balance photo shoots, interviews, competition training, and meal preparation with her family life. She is always looking forward to her next competition season and genuinely enjoys the sport she participates in.
Fitness Tips By Janet Layug :
Janet used to spend countless hours on a cardio machine when she first started working out at the gym. Thinking it would help her lose weight. Unfortunately, this did not yield many results for her.
She finally noticed changes in her appearance after incorporating a structured weight training programme combined with a balanced diet.
Her new programme included a 5-day weightlifting split, with two of those days dedicated to cardio. She usually trained her legs twice a week, on Mondays and Fridays. Tuesdays would be for shoulders, Wednesdays for arms, and Thursdays for back.
She would do some kind of activity on Saturdays and Sundays to help her metabolism. Such as going for a walk outside, hiking, or playing beach volleyball with friends.
Janet claims that she made several mistakes when she first began doing squats. The first one didn't go deep enough to activate her glutes and hamstrings, which she wanted to strengthen. She also made the mistake of maintaining a narrow stance, which emphasises quads rather than glutes.
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She felt her glutes and hamstrings activate immediately after taking a wider stance and going down below parallel.
Janet recommends going as deep as possible while keeping legs shoulder-width apart for anyone looking to build glutes. She did warn beginners not to go too deep, as this could result in a serious lower back injury.
Janet claims that her "favourite gym exercises are glute exercises." She enjoys doing lunges, leg presses, and squats. In the gym, she combines cable kick-backs with barbell hip-thrusts to perform alternate leg exercises.
Janet enjoys a variety of cardio workouts, including High Intensity Interval Training (HIIT), outdoor sports such as hiking, and tennis. She enjoys cardio because it allows her to unwind and plan her next workout.
Janet also emphasised the significance of warming up before performing such exercises. Warming up, she claims, not only reduces the risk of injury, but also allows for heavier lifting.
Diet And Nutrition By Janet Layug :
Janet follows a very healthy diet and tries to eat 5-6 meals per day. She monitors her macronutrient intake and ensures that she meets her daily goals.
Her protein comes from lean meats like turkey, chicken, and fish. Her carbohydrates come from healthy sources like brown rice. She says she "loves the green options" like broccoli and spinach when it comes to vegetables.
When it comes to meal preparation, Janet tries to cook her meals a day ahead of time. She keeps her meals in small boxes in her fridge and transports them wherever she goes.
Janet claims that by doing so, she can eliminate the stress of having to come home tired from working out and preparing a meal from scratch.
She also knows exactly how much nutrition each meal contains this way.
Janet eats around 1600 calories per day when she wants to lose weight. She places the most emphasis on her protein intake, consuming approximately 150 grammes per day. She also limits her carbohydrate intake to 150-200 grammes per day and her fat intake to 40 grammes per day.
All of these macronutrients, according to Janet, come from healthy food sources. "100% clean!" she exclaimed. There is no room for a cheat meal when she is in "fat loss mode."
Janet consumes approximately 1800 calories per day as part of her lean bulking diet. There are 135 grammes of protein, 251 grammes of carbohydrates, and 22 grammes of fat.
This diet plan allows her to gain muscle steadily throughout the winter without gaining too much fat.
During this time, she also allows herself more freedom in terms of food, eating a cheat meal every two weeks or so.
Janet will occasionally have a day where she only eats soups and drinks green tea. She claims that this aids her liver's detoxification process. It also aids in the balance of good and bad bacteria in her gut flora.
Janet also mentioned that this detoxification method accelerates fat loss. Because her body lacks energy from food on such days, it turns to fat storage cells, which it burns for energy instead.
Motivation By Janet Layug :
Janet has demonstrated that it is possible to balance family life and fitness life. She is an IFBB pro who has won several competitions and garnered international attention. She does, however, make time for her children and husband.
This could serve as motivation for other mothers out there. If you are having difficulty getting to the gym, it may be beneficial to make more time to exercise where you can, as this will benefit all aspects of your life - just like Janet Layug.
Instagram Female Fitness Model Janet Layug Photo or Picture :
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