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Rob Wilkins - Fitness Tips for 2003
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Fitness Tips for 2003
By Rob Wilkins
Special Assistant to the International Federation of Bodybuilders
Mike O'Hearn, Mr. Universe, Mr. USA, and Mr. World - My basic philosophy for working out is the same as my philosophy for everyday life. I take a "judo" approach to working out-maximum efficiency with minimum effort. In layman's terms-get the most out of your workout without over training. The most important thing is to listen to your body. In order to improve your level of physical fitness you've got to work hard. However, over training can break your body down and decrease your strength. For optimum results, you must allow your body enough time to recover between sets and workouts to repair it and avoid plateaus. I recommend training 3-5 days per week for 45-60 minutes per session. After 6-8 weeks of training, take a week off and relax. Remember, progress is made during rest so train hard, smart, and happy holidays!

(contact info: www.mikeohearn.com)

Kelly Ryan, IFBB 2002 Ms. Fitness Olympia (2nd place) - The most important thing to understand about nutrition is that it takes time to get to know your body's needs. I have been competing for six years now, and to this day, my body responds differently every time I prepare for a show. Make your nutrition program simple and fun and the fat will melt away without you even having to worry about it!

My favorite way to approach dieting is called the five-finger meal plan. Look at your hand, palm facing up, and spread out your fingers evenly. Starting with the thumb, base each finger as one meal, and designate a certain time to it. For example the thumb represents the time 8 am and your first meal of the day. Your meals should be every three hours, making your index finger your second meal at 11 a.m. Now that your meal schedule is done (8a.m., 11a.m., 2 p.m., 5 p.m., and 8 p.m.) you're ready to set your day into action. From your thumb to your middle finger, your meals will be one serving of protein, and one serving of complex carbs.

One serving of protein is about 20-30 grams or 4 oz. One serving of complex carbohydrates is 20-30 grams. Your body starts to slow down in the afternoon and your body will use the complex carbs from your earlier meals for energy. The most common mistake everyone makes is consuming high calorie foods late in the afternoon or evening. People also tend to eat a light lunch and big dinners due to hunger. The extra calories at night are not burned off, and over time are stored as fat. This little formula has worked for me for years and can be followed year round.

Minimize the confusion and you will maximize your results. January is just around the corner so what better time than the present to commit yourself to making 2003 your healthiest and best year ever!

(contact info: www.kelly-ryan.net )

Bob Bonham, Owner Strong and Shapely Gym, East Rutherford, N.J. - If you are considering competing, the NPC Junior competitions (Jr. USA and Jr. Nationals) are a great place to begin your fitness career. These competitions will help you establish your reputation and ensure that when you advance to the Nationals or USA you don't get lost in a line-up consisting of 20 - 40 competitors. It's always a shame when one puts in six months of training; dieting, practicing their routine, and money spent traveling, just to get a minute's look.

I strongly recommend you get into competition for your own satisfaction. Very few turn pro and currently, there really isn't much money to be made. Keep this in mind and it will be a very healthy and enjoyable experience.

(contact info: www.strong-and-shapely.com)

Tanji Johnson, IFBB 2002 Toronto Pro Fitness Champion - Planning is key to the success of any fitness program. When I consult with people about their fitness goals, I find that most people know exactly what they want and some even know what it takes to get there.

However, many fall short of fulfilling the journey because they do not PLAN
out the journey. We are busy with work, family ties, relationships, and various other commitments. Utilizing proper time management can allow you to fit the necessary steps to a healthier fit life in a strategic way.

Workouts, cooking meals, cardio, stretching, and more take time and effort. This is time that we usually complain about not having. Look at your fitness goals as a project that you have to plan for. Then implement the plan and get to work (contact info: www.tanjijohnson.com)
Kathy Watson, Fitness Writer - Let's face it, for some people winter can really kill all motivation to get to the gym. Without the need to get into a swimsuit you may resign yourself to becoming a couch potato. But don't fear, there is a way to stay motivated through the cold days of winter, and it's called CHANGE! Try something new and exciting to shake up your training program. Get out of the gym, bundle up and hit the trails, or plan to try a new outdoor activity this winter.
Don't be afraid to step out of the box and challenge yourself with something unfamiliar, it just might breathe new life into your fitness program while helping you achieve new goals.
(contact info: kathy4fitness@yahoo.com)
Recently, the President's Council on Physical Fitness & Sports stated, "Nearly half of American adult's report that they do not exercise at all, and seven out of 10 do so infrequently. You don't have to become a marathon runner or be able to afford a gym or health club membership to improve personal health. The health of Americans would improve with modest but regular physical activity and better eating habits."
By taking charge of your fitness program and following the tips provided by the experts in this article, you will significantly improve your current state of physical fitness. Aim high!

Rob Wilkins is a Master Sergeant in the US Air Force stationed at The Pentagon, Washington, D.C. Wilkins is also a Special Assistant to the International Federation of Bodybuilders (IFBB) and a recipient of the IFBB Gold Medal. To contact Wilkins e-mail him at waaszup@yahoo.com.
Source:
1. Physical Activity and Health, a report of the Surgeon General, www.cdc.gov/nccdphp/sgr/sgr.htm