Interview with WBFF World Champion Obi Obadike

Learn how he made the transformation from a skinny fat ectomorph, to earning the title ‘The most ripped dude’ in the fitness industry


Photo credit: Noel Daganta

Ok Fitbuggers… you want to get ripped… right? Of course you do. And one person who has done a fantastic job of that is Obi Obadike. Who has earned the title ‘The most ripped dude’ in the fitness industry. And today, he will reveal just how he did it.

About Obi Obadike

Photo credit: Noel Daganta

Obi Obadike is Fitness competitor, writer and Muscle Pharm sponsored athlete who has also been featured on the front cover of magazines such as Ultimate Fitness, Iron Pinoy and others

The Interview

Stay-Fit Bug: One of the most recently discussed topics here is the challenge to build muscle (which requires carbs) and keep the body fat percentage down at the same time. One of the key reasons why I wanted to interview you was because of your excellent display of muscle definition and display of very little body fat, which has earned you the title of ‘The most ripped dude in the industry” How have you managed to achieve this?

Obi Obadike: Well the reason why I am able to stay lean all year round is because I don’t consume as many calories as the average person in our society. My daily caloric intake doesn’t exceed 2,200 calories and also when I weight-training it is a high intensity super-setting circuit training routine which helps to burn calories while training anaerobically. And also my cardio is very high impact and consists of high interval training. It doesn’t exceed 25 minutes and it consists of sprinting, plyometrics and high interval 3 mile runs. When you combine my training routine, my diet routine and the consistency I display in doing all of these things collectively then it is very easy for me to stay lean all year round.

Stay-Fit Bug: What special dieting tips would you give to those who are struggling to keep their body fat percentage down?

Obi Obadike: The Diet tips are following a high protein, low carb to low fat diet. I would advise the person that is dieting to follow a diet that is about 10 to 12 calories per day and this is a low calorie diet. Some good fat burning foods are brown rice, oatmeal, egg whites, asparagus, and sweet potatoes.

Stay-Fit Bug: Let’s talk about injuries. Have you been injured before, as a result of what you have done in the gym? If so, how did you overcome those injuries and what advice would you give to those who have suffered from weightlifting related injuries?

Obi Obadike: I been very fortunate. I’ve never had a serious injury when weight-training. The only injuries I’ve had was when I competing as a sprinter in college. I had a lot of serious hamstring injuries that prevented from competing as the next level. The best way to prevent injuries is listening to your body. If your body is really sore then it is telling you that your body needs to rest and take time off. Listening to your body is so integral in preventing injuries.

Stay-Fit Bug: Intense training is a must if one want’s to build ‘ripped’ muscle, like you have. What I like to call training insane! Are there any killer intense (And current) training routines you can share with us? A routine that will shock the hell out of our muscles?

Obi Obadike: A killer routine would be performing squats, triceps and abs in a circuit training routine. Example would be one set of squats to one set of dips to one set of abs and performing this until you perform 4 sets for each exercise. If you perform this routine without resting it will totally exhaust your body and give you a killer incredible workout.

Stay-Fit Bug: What ‘new’ equipment (If any) do you use in your workouts?

Obi Obadike: There is nothing new about the equipment I used to train but I do perform my squats with a smith machine and there are theories out there that smith machine training can really hurt your back and your knees but I find it very useful to me because this equipment is more balanced and controlled when performing this smith machine.

Stay-Fit Bug: Support plays a huge part in terms of trying to achieve anything that can take you to places that are higher than your current self. Did you get any negative responses from friends or family members when you decided to take up fitness and bodybuilding? Or were they supportive?
Obi Obadike: Most of my family is supportive but I do have one family member that seems to have an issue with me being the industry. It is sad when you have a family member that doesn’t understand what you do and how many people you impact in a positive way in regards to fitness. I think outsiders can take what we do as total vanity and self-absorption that is if they don’t understand the message that you trying to send to your audience and fans. I think in life you can’t please everybody even your own family members unfortunately. My whole goal is through fitness modeling and through my articles to spread the word of health and fitness all over the world.

Stay-Fit Bug: Do you take up any other ‘fun’ activities to keep yourself fit and active?

Obi Obadike: I love watching sports and I love going to the movies as that is very relaxing for me.  I also enjoy travelling abroad internationally which is very enjoyable to me when I get the opportunity to meet new people from different cultures.

Stay-Fit Bug: How have you changed internally, mentally and emotionally since entering the world of fitness and bodybuilding?

Obi Obadike: I believe I have changed so much as a person being in the fitness industry. It has allowed me to care more about people and it has allowed me to want help as many people as I can in regards to their health and fitness needs. My whole goal through fitness is to inspire, motivate and educate as many people as I can through this journey of fitness.

Stay-Fit Bug: What’s the next step for Obi Obadike? What are your short term/ long term goals?
Obi Obadike: My short term goal is to defend my WBFF Pro male Fitness Model World title successfully on Aug 27th at the 2011 WBFF World Championships. My long term goal is to hopefully host or co-host my own fitness tv show. I have big aspirations of wanting to host my own TV show and I’ve shot a couple of pilots are ready so I am waiting for one of those pilots to go through.

Stay-Fit Bug: You’ve recently launched your new fat loss product (Accelerate Your Fat Loss) recently. Tell us a bit about it and how it came about?

Accelerate Your Fat Loss is a fat loss system I created because I was struggling to find out the formula how to get ripped and lean quickly. I used to spend hours and hours in the gym and I would wonder why I wasn’t able to attain my fitness goals. I developed a formula called thermodymology that is a about training with high intensity and minimal rest by cutting your gym time by over 60 percent. This formula was created because I needed to figure how I can avoid spending more than 2 hours in the gym but still stay ripped.
I’ve used this system on many clients all over the world and everybody has dropped unwanted fat within a rapid rate. After using this system on myself and others I decided to make this system available to help people that are struggling with losing body-fat. Accelerate Your Fat Loss system is a complete fat loss system with customized meals plans, supplement guide, training manual, training plans, checklist and over 80 minutes of workout fat loss videos as well as many other things. It is a fat loss system that is very affordable to just about anybody that lives in any part of the world. It will help men and women lose weight fast at a rapid rate without spending their whole day in the gym. What I love about the system that it is specifically designed to cut your gym and exercise time by over 60 percent which is what many people that go to the gym would love to hear. If anybody is interested in hearing more information about accelerate your fat loss please go to www.accelerateyourfatloss.com

Obi’s Physique


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Sara Solomon Video Interview With Stayfitbug.com

December 8, 2010 by  
Filed under The Fitness Bug, Video Interviews

Learn how Dentist and WBFF fitness model Sara Solomon is making fitness fun via video blogging (vlogging)


The Sara Solomon resume

– Dentist (DMD)
– Physiotherapist (B.Sc PT)
– Personal trainer (ACE)
– SPINNING instructor (Mad Dog)
– Jump rope instructor (Buddy Lee)
– University and continuing education lecturer
– Published author
– WBFF Fitness Model/Competitor

Sara is indeed each one of those and we will learn more about her journey into each one of those roles in the interview below.

However, the reason why I got her over to Stay-Fit Bug wasn’t because of the attributes of her resume which you can see above… no!

The reason why I got her over here was because of her hilarious ability to make fitness (And the lifestyle) ‘FUN’ via her video blogging series (vlogging). Two of which you can watch after the interview below.

We also know that fitness fun is a core element of the Stay-Fit Bug message, so it was a no brainer scenario to invite Sara over. Nevertheless, today’s video interview turned out to be a fun filled affair. But I’ll let you be the judge of that.

The Full Program

About Sara Soloman


Sara is a dentist, physiotherapist, personal trainer, jump rope instructor and a recent WBFF fitness model/champion who now enlightens the fitness world via her video blogs (Again… two of which you can view below).

(Click the images to enlarge)


Sara the Dentist


(Warning: This image is not a representation of Sara the real life’ dentist. This image was taken for comedy purposes ONLY! But you already knew that… didn’t you ;))


Sara the fitness model


Photographer credits

  • Eva Simon
  • David Ford
  • Arthur Kwiatkowski
  • Jamie Watling
  • Christopher Wadsworth


Sara’s fitness video series



Connect with Sara

The articles mentioned in this interview

Why The Process of Building Muscle (Skinny) And Losing Weight (Fat) Is Equally Hard?

Why You Need To Workout Like A Gymnast

Unique bodyweight exercises

Nutrition First, Supplementation After…

The Complete Guide To Bodybuilding Injury Prevention

Related interviews

Natalia Muntean (Fitness Model) – A/k/a The Glute Master! Video Interview With Stayfitbug.com

Miryah Jade Scott Video Interview with Stayfitbug.com

Video Interview With Belinda Benn (Fitness model/writer)

Dannii Minogue Video Interview With Stayfitbug.com

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Got a question about the topics covered in this interview?

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Christina Adler Video Interview with Stayfitbug.com

December 1, 2010 by  
Filed under The Fitness Bug, Video Interviews

Learn how an attorney COMPLETELY transformed her body in just 2.5 years and turned figure competitor all from an idea suggested by one of her two baby daughters.


Today’s guest is someone who I now refer to as the fiery figure competitor. There are a couple of reasons why… just watch the interview below to see why that is.

She is also someone who nearly didn’t make it into the interviews section of the site. She would have ended up in Stay-Fit Bug progress stories, but I guess you could say she’s a progress to transformation to figure competitor success story. And is living proof that hard work really does pay off.

Watch the interview to learn how she is switching careers and the mindset that she has created to help her do that with frightening ease!

Christina Before and After

The Full Program

About Christina



Christina is a figure competitor (Attorney turned figure nut), a mother of two and someone who I’m sure will set the fitness world on fire… literally.

(Click the images to enlarge)


Before and After (For some final inspiration)


Connect with Christina

Bodyspace page

http://www.redheadlaw7.com

The articles mentioned in this interview

Find Hardgainer Bodybuilding Success with: Tweak and Repeat

It’s Good To Tweak….

Nutrition First, Supplementation After…

Gym Partner Or No Gym Partner?

Related interviews

Natalia Muntean (Fitness Model) – A/k/a The Glute Master! Video Interview With Stayfitbug.com

Miryah Jade Scott Video Interview with Stayfitbug.com

Video Interview With Belinda Benn (Fitness model/writer)

Dannii Minogue Video Interview With Stayfitbug.com

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Dannii Minogue Video Interview With Stayfitbug.com

November 8, 2010 by  
Filed under The Fitness Bug, Video Interviews

That headline caught your attention didn’t it? Well it’s not entirely a ‘prank ‘headline, because today’s guest could easily be mistaken for the Dannii Minogue ‘look-a-like’ of the fitness world. Just take a look at the pictures.

Ok, back to fitness…

Learn how Kelly Rennie dominated the UK Figure competing scene in just a matter of 4 months!


That’s right! From ZERO activity in the fitness world to then placing 3rd in the UK for the Figure Division of Natural Body Building (BNBF) in August this year.

How did she do it?

By simply following the simple rules of goal setting, which I’ve talked about quite often on this site. And today she will reveal how she achieved that and how you can do the same.

The Full Program


About Kelly Rennie



Kelly Rennie is a UK Figure competitor, (originally from New Zealand) and owner of Prime Mover, Sheffields no.1 Group Personal Training Centre.

First year achievements (From May 4th 2010)

2nd “Figure” – Northern BNBF Championships- (British National Body Building Federation) 2010

3rd “Figure” BNBF Britain Nationals – 2010


(Click the images to enlarge)


Photo credits

www.tauseefphotography.com

www.sarahwesleyphotography.com

Connect with Kelly

http://www.prime-mover.co.uk
http://www.kellyrennie.com
http://bodyspace.bodybuilding.com/kellyrennie/
http://twitter.com/KellyRennie

Kelly in the gym





Kelly the figure competitor


The articles mentioned in this interview

The Importance Of Goal Setting When Working Out

Bodybuilding Resources

Why You Need To Workout Like A Gymnast

Why You Should Take Up Martial Arts – The Benefits of Muay Thai (The Community Speaks!)

Video Interview With Belinda Benn (Fitness model/writer)

Natalia Muntean (Fitness Model) – A/k/a The Glute Master! Video Interview With Stayfitbug.com

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Miryah Jade Scott Video Interview with Stayfitbug.com

September 13, 2010 by  
Filed under The Fitness Bug, Video Interviews

Learn how she went from NOTHING to conquering the fitness world in her rookie year.

We all want to develop the ultimate body… right? Of course we do. And the benefits that come along with that are much more than just ‘looking’ good!

And that’s exactly what has happened in Miryah’s case. You see, like many of you, Miryah was living a life as a young corporate world professional and indulging freely. Especially on Friday evenings… living life (nothing wrong with that). In fact, she still lives the corporate lifestyle (Yes… she is super multi-tasking!)

But then one day, she looked in the mirror and realized that she had put on a few pounds, and this definitely was not the person she wanted to be. Especially being a person that had quite an active background in fitness in previous years.

So she decided that things had to change. But little did she know, how much that one change in building a better body and lifestyle would improve her life beyond her wildest dreams.

  • Competing in fitness contests
  • Appearing on multiple magazine covers
  • Sponsorships

and more

Watch the video for the full low down

The Full Program

About Miryah Jade Scott



Mirah is a Fitness competitor, writer, EAS sponsored athlete who has also been featured on the front cover of magazines such as Inside fitness, status fitness and others

Rookie year achievements

WBFF Dive Fitness Pro World Champion 2009

(Click the images to enlarge)

Connect with Miryah

http://www.miryahscott.com

http://twitter.com/MiryahScott

Miryah’s Facebook Page

Miryah’s Physique


Front

Back

Side

Pose

______________________________

Miryah the Fitness Competitor


Miryah The Sponsored Athlete

Miryah and Fitness Fun

The articles mentioned in this interview

The Only Way To Train Is To Train Insane

Stay Ripped By Building Mature Muscle

Why You Are ‘Ripped’ And Why Your ‘Friends’ Are Not (Negative B*****ds)

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Video Interview With Belinda Benn (Fitness model/writer)

August 20, 2010 by  
Filed under The Fitness Bug, Video Interviews

A/k/a Ripped piece of barbed wire!

Learn how she has defied the laws of aging and how she found the secret to staying and looking young!

One of the key benefits of the fitness and bodybuilding lifestyle is that it can preserve youth, making you look much younger than you really are. It can even turn back the clock in some cases.

And guess what?

It has happened in Belinda’s case! A living and breathing example of someone that has taken up the lifestyle and has proven that it can keep you looking young.

But we’ll also learn about how she has fitness fun and the importance of finding a sport or activity that you enjoy in order to make your fitness and bodybuilding lifestyle complete.

Want to know Belinda’s real age?

Then make sure you watch the full program below!

The Full Program

Embed the video:

<embed src=”http://blip.tv/play/AYH261IA” type=”application/x-shockwave-flash” width=”640″ height=”510″ allowscriptaccess=”always” allowfullscreen=”true”></embed>

About Belinda Benn

Belinda is an international fitness model, sports and health writer, personal trainer and author of the Get Lean Program.  Apart from weight training, her favorite sports are surfing and boxing. She is Australian and currently lives in Panamá, Central America.

(Click the images to enlarge)

Belinda’s Get Lean Program

Belinda will be launching her Get Lean Program before the end of the month. Make sure you sign up here to receive subscriber only benefits on the lead up to the launch.

The articles mentioned in this interview

10 Reasons to workout

10 Top Foods To Keep You Young

Why You Should Get Your Girl To Be A ‘Sexy’ Bodybuilder

The Only Way To Train Is To Train Insane

Stay Ripped By Building Mature Muscle

The 4 Crucial Steps To Shred ‘Core’ Fat And Build Lean Muscle

Why You Are ‘Ripped’ And Why Your ‘Friends’ Are Not (Negative B*****ds)

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Chad Shaw (Natural Bodybuilder) – A/k/a The Natural One! Interview with Stayfitbug.com

August 18, 2010 by  
Filed under The Fitness Bug, Video Interviews

Learn how he got ripped, bulked up and stayed ripped!

Chad Shaw is a natural bodybuilder who also goes by the name of…

The Natural One

Which is one of the key reasons why I wanted to get him over on the site, because he is living proof that you can build lean muscle mass, bulk up and more importantly, keep your definition.

Oh yea, he also maintains his physique along side demanding profession, like most of you here!

What you will learn!

  • Why adversity is your friend
  • Why no one can get in the way of your goals
  • The benefits of the fitness and bodybuilding lifestyle
  • If my Train Insane concept really works?
  • How Chad has fun with fitness?

About Chad Shaw

Chad Shaw is a fitness column writer and natural bodybuilder (Since 1984).

Awards

  • 1991 Mr. Wisconsin teenage division champion.
  • 1995 Midwest Wisconsin Natural heavyweight champion.
  • 1996 Midwest Wisconsin 2nd place light-heavyweight.
  • 2000 Team Universe 3rd place heavyweight.
  • 2004 Midwest Wisconsin 2nd place light heavyweight
  • 2006 Mr. Wisconsin (A non drug tested show) 6th place out of 16 in the light heavyweight class.
  • Most recently –  A finalist in the bodybuilding.com spokes model search and appeared in bodybuilding.coms magazine ads
  • Was featured in Planet Muscle magazine and has been chosen for the cover of World Physique magazine. Most recently, he was named Mr.March on WorldPhysique.com

Side Body

Angled Bicep

Slim Waist Line

Mid Body

Outer Arm Pose

Upper Arm and Shoulder

Chest and Abs

Standing Relaxed



(Click images to enlarge)

_______________________________________________________

Connect with Chad

Chad on Facebook

Chad on Bodyspace

The Interview


Stay-Fit Bug: One of the most recently discussed topics here is the challenge to build muscle (which requires carbs) and keep the body fat percentage down at the same time. One of the key reasons why I wanted to interview you was because of your excellent display of muscle definition (and bulk) and display of very little body fat. How have you managed to overcome this challenge?


Chad Shaw: First off, thank you for the kind words. Carbohydrates have really gotten a bad rap in the bodybuilding and fitness industry as of late. The truth is, carbohydrates aren’t the boogey-men that so many people in this industry make them out to be. Where people run into trouble gaining body-fat from carbohydrates is in their timing. If you ingest the wrong carbohydrates at the wrong time of day you will encourage fat gain. If you ingest them at the right time you will increase the anabolic activity in your body and experience better muscle gains and recovery.

High Glycemic carbs like simple sugars, cold cereal, white rice, potatoes, and bread, to name a few, are great carbs to ingest right after an intense workout when glycogen levels are depleted. Doing so will cause a dramatic insulin spike which will reload the muscles with glycogen and drive essential amino acids into the muscle cells to support recovery and growth. Now, should you ingest these types of carbs in the middle of the day if you’re sitting behind a desk at work, or at night time before bed, then these high glycemic carbs are your worst enemy because they will spike insulin levels, which will drive the sugars directly into the fat cells since it is unlikely the body will be depleted of glycogen at these times.

Sugar is actually toxic to our nervous system, so that when sugar enters our blood, our body must do something with it to avoid toxicity. It will use that sugar for immediate energy, which is what you need right after a workout, or, if it doesn’t need that sugar for energy, it will store it as fat very rapidly.

During the early part of the day, I will take in just enough low glycemic index carbs, like fibrous, whole grains and green leafy vegetables to maintain my energy levels and stave off hunger. Activity levels play a big part of how many carbohydrates you require in a day. I sit on my butt at work all day so there are some days I may not take in over 60 grams of carbs. My body doesn’t require it. I wouldn’t suggest this practice to a construction worker or landscaper though. These jobs are much more physical and some of those guys may need to take 400-600 grams of carbs in a day.

Stay-Fit Bug: That last point is important for sure, which is why I encourage individuals to analyze their lifestyle first when they come to me with their struggles.



Stay-Fit Bug: What special dieting tips would you give to those who are struggling to keep their body fat percentage down?

Chad Shaw: I always tell people to take in small but frequent meals (at least 5 per day), consisting of quality, lean proteins, healthy fats, and low glycemic index carbohydrates. All too often people try to lose fat by only eating 1 or 2 meals per day. Doing so will lead to a metabolic melt-down! When you go long periods without eating, the hypothalamus in our brain will release chemicals to heighten the sensitivity of the fat cells so that when we do eat, more of the nutrients we consume will be stored as fat!

This is a primitive survival mechanism our bodies are equipped with to protect us from being malnourished. Also when we don’t get enough nutrition, the body will metabolize its own muscle for a protein source which will cause your metabolism to slow down even more. Muscle loss is what you don’t want if you’re trying to lose fat! If your goal is to lean out, then your aim should be to add more muscle to your frame!

Stay-Fit Bug: That is one of the core rules fast metabolism building, yet I still meet people that simply do not believe in following that. Thank you for being yet another person that helps in setting us straight!


Stay-Fit Bug: I know you suffered from injuries, as described on your Bodyspace profile…

  • Ruptured discs in your spine due to a severe back injury
  • Scoliosis
  • A ruptured bicep tendon
  • Ulnar nerve damage
  • A torn rotator cuff
  • An absent an anterior cruciate ligament
  • A medial meniscus in one knee which resulted in many dislocations and cartilage tears that required surgery and then also your opposite leg was 4 inches longer than the other leg which also required intense surgery to correct.


But how did they all come about and how exactly has bodybuilding helped with the recovery of those injuries?

Chad Shaw: Well the scoliosis, being born without an anterior cruciate ligament on top of having a deformed knee, and also being born with a 4 inch, leg length difference, were all due to bad luck of the draw! This was the hand I was dealt and this is what I’ve had to live with. The other injuries came about as a result of me being stupid and refusing to listen to my body.

For example, the ruptured disks came about when I was in 7th grade, from me trying to lift weights that were way too heavy for me, using crappy form, and not stopping when I felt pain. When I began lifting at the age of 11, I just hit the ground running! I wanted to lift the world like right now, and didn’t consider being careful because of my physical idiosyncrasies so I paid the price for it.

The ulnar nerve damage came about when I was 21 years old and thought it would be cool to be a professional arm wrestler. Actually it was. I loved doing it, and I won every single tournament I ever competed in. After doing it for 1 year I began to have allot of pain in the inside of my elbow and also numbness and tingling in my hand. I went to a sports medicine doctor who examined me and told me I just had tendonitis, and that I could continue arm wrestling, and just to ice my arm good after tournaments. I took his advice and kept arm wrestling even though the pain kept growing worse. I didn’t care how bad it hurt, I would rip my own arm off before I would let anyone beat me, that’s just the mind set I had. I continued winning tournaments another 6 months until finally I realized something else had to be seriously wrong with my arm and I had to quit. I went back to the doctor and demanded that they do an MRI and they finally did. The results were terrible! The doctor said my alnar nerve was severely damaged to the point where it could never heal and that it would just deteriorate and I would lose normal muscle function of my hand and forearm and never be capable of lifting heavy again.

The rotator cuff injury came as a result of over training. I loved to bench press! I was the king of that exercise at my gym, so I did it too often, not allowing enough recovery time between workouts. Again I ignored the warning signs of my body and paid the price.

Last but not least, I was in the middle of an arm workout one day kissing some 90 lb dumbbells doing inclined dumbbell curls when one of those dumbbells kissed my ass as I heard a loud snap while I was hoisting up my 5th repetition, then suddenly I felt my shoulder drop way down, and my bicep began swelling, and balling up like soft ball. By the next day my bicep was all black and blue, and was swollen up huge! I went to the doctor and discovered that I had a complete rupture of my proximal bicep tendon. The doctor people with that injury normally don’t get it fixed because they often lose more strength post surgery. I let it go then and decided not to do the repair surgery. So taking a volatile approach to weight lifting caused me some nasty injuries, however, by taking a smarter, more controlled approach to weight lifting, it was a huge asset in helping strengthen my injured areas to get them fully functional again.

Stay-Fit Bug: Wow! And I thought I had it bad with my dislocated shoulders. One thing I can agree on there is that weightlifting also helped strengthen my injured areas. The dislocations are now almost non-existent.



Stay-Fit Bug: Do those initial injuries still affect you? If so, how did you deal with those challenges then and how do you deal with them today?

Chad Shaw: Yes they do still effect me to this day. The worst has been my knee that is absent the ACL. Mostly because I’ve suffered multiple dislocations that caused all the cartilage in my knee to get tore up, so I had to have all the torn cartilage scoped out, which has left me with very little cartilage left in my knee. This has led to severe arthritis. Any time I sit or lay down, then stand up, I have to stand for a bit and work my leg back and forth to get the pain to subside before I can begin to walk. It causes me pain all day, but so what? There are many people out there who live with much worse pain then I have. The only thing keeping me going I think is taking my Super Cissus Rx and Cosamine ASU.

I still train my legs heavy to keep up the size however, I need to wrap my knees good when I train, and I’m not able to use a very deep range of motion on most exercises. I use allot machines because they are less stress on the joint. I can do Smith machine squats, but free style squats are out. I still have back issues on occasion and I’m a frequent flier at the chiropractic office but those treatments have worked miracles for me! Surprisingly, not having my proximal bicep tendon hasn’t affected my bicep strength at all! Where I do feel a weakness from it though is in any type of over head movement that involves pushing weight above my head. Also, I can’t spread my arms quite as wide out as what I used to when performing various fly exercises for my chest. When you have an injury or disability you just simply learn to adapt and experiment with different exercises to determine what you can or can’t do.

Stay-Fit Bug: What is the most important piece of bodybuilding injury prevention advice you would give to fellow bodybuilders. Newbies and pros alike. After all, we all need reminders every now and again… right?

Chad Shaw: First off, don’t over train! Over training I believe is responsible for about 98% of career ending injuries. As you grow stronger and lift heavier weights, you end up cutting an even deeper inroad into your bodies recovery ability which must be compensated for by an increase in recovery time between workouts in order to allow for over-compensation or muscle growth to occur! Marathon workouts will only set you back. If your spending much more than 30 minutes in the gym each lifting session, then you’ve been there too long! This isn’t only a waste of time, but it is counter-productive!

Secondly, listen to your body! If you’re in the middle of a set, and something doesn’t feel right, quit and live to fight another day. If you begin to feel pain which is not to be mistaken for a burn, then that is your body warning you that something is wrong, and that you may be on the verge of a nasty injury!

Stay-Fit Bug: This is a constant hot topic that people still tend to ignore. I really do hope that people take note of what you’ve just said here.




Stay-Fit Bug: Intense training is a must if one want’s to build real muscle, like you have. What I like to call training insane! Are there any killer intense training routines you can share with us. A routine that will shock the hell out of our muscles?

Chad Shaw: I agree! In order to trigger an adaptive response in the body, you must train very intensely! My workouts are brief but of the highest level of intensity. I get tons of questions from people about how to gain better over-all chest development. This is my current chest routine that has been producing awesome results for me! Don’t let the low volume fool you, if your pushing yourself all out, then this will kick your ass!

Flat Dumbbell Press or Bench Press

3 warm up sets (not to failure), progressively adding weight on each set. Then 1 heavy set of 6-10 reps to complete failure.

Smith machine Inclined Bench Press

Perform 1 warm up set (not to failure), Then do 1 heavy set of 3-6 reps to complete failure + 10 second rest pause, drop weight 10-20%, push to failure, + 10 second rest pause, drop weight 10-20%, then push to complete failure.

Cable Cross-Over or Fly machine

Warm up set (not to failure), then 1 set of 8-12 reps to complete failure. Hold weight statically as long as you can on last rep!


The low volume scenario is definitely where so many people get it wrong. Less = more!

 

Stay-Fit Bug: ”I know now from experience that you should never ever give up on your dreams or anything your passionate about and don’t ever let anyone tell you that you can’t realize your dreams and make them come true no matter what your circumstances are!”

That’s a quote from you, which is also straight from your Bodyspace page, which directly relates to an article I wrote recently.

Why You Are Ripped And Why Your Friends Are Not (Negative B*****ds)

Did you get any negative responses from friends or family members when you decided to take up bodybuilding?

Chad Shaw: Oh yeh! Ha-ha! My parents would blame body building for every problem that occurred in my life. Any injury I had even though I was born with all these physical malfunctions, they would always tell me

“That damn weight lifting is going to kill you if you don’t stop!”

I was much shorter than my siblings so they would say…

“That damn weight lifting is stunting your growth, that’s what the doctor said!”

Then, if my grades began to slip in school they would say…

“You better lay off that damn weight lifting and worry more about your grades or you won’t have any future!”

My parents felt this way because they didn’t understand bodybuilding. The concept just didn’t make sense to them.


Stay-Fit Bug: Did you receive positive support, after all your older brothers were bodybuilders who also inspired you to get into bodybuilding, right?

Chad Shaw: Outside home, it seemed like most people had a great deal of respect for my efforts because I was so young when I began and was very developed for my age. In grade school and middle school my older brothers were very supportive and encouraged the desire to be a body builder. Since they are 7 and 10 years older than me, they weren’t around most of the time I was weight lifting. They were at the age where they were more concerned with dating, getting out with friends, and trying to move out of the house on their own, so they were moved out before I finished middle school. After that it was seldom I would train with them. It seemed like when I really got into body building, they sort of lost interest in it. Now they don’t do it at all, though, they have fantastic genetics for building muscle.

Stay-Fit Bug: I regularly talk about the importance of making the bodybuilding lifestyle ‘fun’ on this site, as I believe that having fun is a good way to ‘stick to it’ and stay fit for the long term.

I already know that you love the entire bodybuilding experience (The gym, the soreness) as do I! But that may often lead to boredom for some people. My advice to them is to structure their lifestyle around their fun activities. Do you agree with that?

Chad Shaw: I agree with that 100%! It’s important to have balance in your life! This is another reason why I favor short but intense workouts. #1. They are more productive, and #2. They allow you to have much more free time to do other things you enjoy.


Stay-Fit Bug: Do you take up any other ‘fun’ activities to keep yourself fit and active?


Chad Shaw: Although I’m very busy with work and also writing articles, I do make time to do other things I enjoy. I love walking my dog, going fishing, chopping wood, working in my yard, and in the winter time I like sledding.

Stay-Fit Bug: Sledding is a popular one that I spoke about at towards the end of last year.

Stay-Fit Bug: How have you changed internally, mentally and emotionally since entering the world of fitness and bodybuilding?

Chad Shaw: Internally, I’ve gained a great deal of confidence and determination to pursue goals and go after what I want in life. Mentally and emotionally, bodybuilding has worked wonders for relieving stress, and giving me a much more complete sense of worth. I feel so welcome and appreciated in the world of body building and fitness. I can’t really say that about some of my other roles in life. Being a part of this community has been more rewarding than anything in my life!

Stay-Fit Bug: What’s the next step for Chad Shaw? What are your short term/ long term goals?

Chad Shaw: Well, like most body builders I want to build the absolute best possible physique that I can! I love writing and educating people on the subject of body building and I do it as a hobby right now. A long term goal for me is to some-day write for a big magazine or do something related to this industry for a living. Many people have the misconception that I make a lot of money writing for several websites and being published in magazines and ads, but the truth is I have never made 1 penny off of doing any of it. I do it because I enjoy it. It sure would be awesome to actually get paid enough money to make a living doing something that I truly enjoy so I plan to make that happen one day. Till then my face is to the grind stone like most people, doing what I have to do in order to get by and have good health insurance for my family and I.



Stay-Fit Bug: Finally, What is the one, most important and valuable piece of advice that you would give to those who want to build their body for the better… just like you have?

Chad Shaw: The best piece of advice I can give is to keep your focus! So many people are ‘gung ho’ about transforming their bodies at one point and then get distracted by some adversity in their lives that causes them to leave their dreams by the way-side. My advice is to always keep your goals close at heart at all times and never lose sight of them no matter what obstacles fall in front of you!

People I see are very creative at inventing excuses that prevent them from working out of keeping a clean diet. People need to stop telling themselves CAN’T! If you believe you can make something happen then it’s possible, however, the opposite of that is also true!

The biggest obstacle that stands between you and your goals isn’t your job, it isn’t your husband, your wife, boy friend or girl friend. It isn’t the quality of your gym equipment or how fancy your workout gear is. It isn’t your age, your financial status or the weather. Your biggest obstacle that keeps you from realizing your goals is your MIND! So put away the excuses and stop saying “can’t” and start telling yourself “CAN!”

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Natalia Muntean (Fitness Model) – A/k/a The Glute Master! Video Interview With Stayfitbug.com

July 7, 2010 by  
Filed under The Fitness Bug, Video Interviews

Motivation, inspiration and…

BUILDING GLUTES!!!

That’s what the goal of this interview is all about, and you will learn how from fitness model (And champion) Natalia Muntean. Who also happens to be…

  • A published fashion, fitness and nutrition writer
  • A spokes model
  • A Nutrition and beauty consultant
  • An Entrepreneur (In her own right)
  • A fan of dance (Latin) and martial arts. Both of which are great ways to become disciplined and have fitness fun, outside of the gym.

And who goes by the code name of ‘Glute Master’.

Pictures not only speak 1000 words. They also pop out of the screen and tell the damn truth. But you don’t need me to tell you that.

Nevertheless, Natalia really has mastered the art of carving out super glutes on the human body, which just happens to be the 2nd most sought out body part after the 6 pac.

You all remember this post,

The Art of Building a Bigger Butt

Right?

Well even if you don’t, you can clearly see the universal interest in wanting to own a superb looking butt. And that’s why I got a butt building pro over to the site to show you just how you can do the same.

The Full Program

Embed the video:

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About Natalia Muntean

(Click to enlarge)

Natalia is a successful fitness model and spokes model, as well, published fitness, nutrition and fashion writer.

Awards

  • Ms. Bikini Universe Overall Champion 2009
  • WBFF Fitness Model World Champion 2009
  • Ms. Bikini Florida 2008

Connect with Natalia

http://www.NataliaMuntean.com

http://www.twitter.com/nataliamuntean

http://www.youtube.com/nataliamuntean

http://www.bodybynatalia.com/

The articles mentioned in this interview

15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common

Don’t Follow The Leader At The Gym

Related interviews

Sara Solomon Video Interview With Stayfitbug.com

Miryah Jade Scott Video Interview with Stayfitbug.com

Video Interview With Belinda Benn (Fitness model/writer)

Dannii Minogue Video Interview With Stayfitbug.com

Last Words

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Video Interview with Natalie Minh – Learn How She Set Up Life As A Stranger In A New Country And How She Found Success As A Fitness Model In The Process.

May 12, 2010 by  
Filed under The Fitness Bug, Video Interviews

Natalie Minh may not be a female bodybuilder, but her drive and story on how she changed her body for the better is no different to those that are. Listen to how she structured her mindset to do just that, which eventually lead her on the path to becoming a fitness model.

Adapting to Change

She went from living a normal corporate life (like most of you) to then leading a new life in fitness and modeling, as a stranger in a new country and continent. And she done this  by using principles from my very own personal fitness mantra,

‘The only way to train, is to train insane! ‘

This is the mentality that I want you all to have in your goals towards living a great bodybuilding life style, and Natalies achievements to date is proof of what can be achieved once you do adopt the ‘train insane’ mindset. As you can see… It’s more then just about training!

Entrepreneurship

You all remember the article,

15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common

Right?

Well, Natalie represents the message I tried to get across in that post, which listed the similarities between bodybuilders and entrepreneurs. Natalie has has shown that she has both. The entrepreneurial drive and bodybuilding drive.

Natalie may not be a bodybuilder, but the divisions that she trains in to compete require the same drive in order to change your body for the better. It’s a drive that both entrepreneurs and bodybuilders have and need in order to succeed or make a huge change in their lives, or whatever it is they set out to achieve.

Martial arts, Tennis and other sporting activities

Natalie has achieved in sports such as martial arts, tennis and swimming in her rise into the fitness world. Both of which are important if you are,

1) Too young to start lifting weights

2) Want to keep your fitness life fun and engaging

Natalie also reveals some of the best places where she has travelled to have fun with fitness on her globe trotting adventures.

The Full Program

Embed The Video:

<embed src=”http://blip.tv/play/AYHgi3kA” type=”application/x-shockwave-flash” width=”320″ height=”270″ allowscriptaccess=”always” allowfullscreen=”true”></embed>

About Natalie Minh

Natalie Minh is a fitness model and an internationally published photographer whose goal is to further her modeling activities in the fitness world by representing the fit, educated, ambitious woman niche who are positive role models for others.

Connect with Natalie

http://www.natalieminh.com
http://blog.natalieminh.com
http://www.myspace.com/motownnat
http://www.modelmayhem.com/motownnat
http://bodyspace.bodybuilding.com/Natali…
http://www.twitter.com/natalieminh
http://www.facebook.com/NATALIEMINH1
http://www.wathletic.com
http://www.facebook.com/natalieminh

The articles mentioned in this interview

How to increase your metabolism

The Only Way To Train Is To Train Insane

15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common

4 Top Destinations for Workout ‘FUN’

Now that i’m ripped, should i try modelling?

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Interview with Michelle Beck – Learn How She Transformed Her Body to Compete In Figure Competitions In Just 15 Weeks!

May 7, 2010 by  
Filed under The Fitness Bug, Video Interviews

Although there are similarities between figure competing and bodybuilding, the two do have there differences. Nevertheless, Michelle has succeeded where so many people fail in this fitness and bodybuilding game.

To COMPLETELY transform your body for the better!

And Michelle has achieved that in such a short space of time. 15 weeks to be exact!


Here is Michelle Before

Here is Michelle After

A picture really does speak 1000 words, so let me quit using words already!

You may argue that this could be biased, as Michelle’s successful transformation is due to the fact that she is ‘competing’ and is not like you every day folk.

You know what I say to that?

EXCUSES

If Michelle can achieve this change while at the same time, maintaining a ‘separate’ career, there is absolutely no reason why you cannot achieve the same results!

However, today Michelle will reveal the story behind her successful transformation and provide tips of how you CAN achieve the same.

About Michelle Beck

Michelle Beck is a figure competitor who will soon be competing at the national level to earn her IFBB Figure Pro card.

Stay-Fit Bug: Tell me about your background. I understand that you picked up the fitness bug while working as a receptionist, and your before and after pictures sure are an inspiration to many. But were you athletic before that?

Michelle Beck: Yes, that is true. I had never even worked out before when I took the front desk job at a local gym back in college. The only sport I did was figure skating and I was on the dance team in high school, so I never really did anything super athletic like the traditional sports.

Stay-Fit Bug: You have made such incredible progress and have succeeded where many fail, in such a short period of time! Could you tell us exactly how you trained to get such great results? What were your secrets? And what did you learn about training to make such great progress?

Michelle Beck: Well I train 6 days a week, I break up my body parts and work the entire body in the week and I also work my weak points twice a week. When I am getting ready for competitions I do moderate to heavy weight, but I do a lot of supersets, short rest breaks and I keep the endurance high in order to sweat out the water weight and keep the body burning calories. My biggest tip and secret to my transformation is my diet. That is the hardest part for most people… to stay on a strict diet. But it is probably about 80% or more of the transformation process.

Stay-Fit Bug: Has your environment had an impact on this rapid journey to success?

Michelle Beck: No, I would have to say it is mostly my desire that has helped foster my transformation. At my work environment people bring donuts all the time, we have parties with a lot of great food and it all usually ends up in my cube since we have open desks to put the food on and people are always going out to lunch or bringing back junk food. Now, in my home I do not bring junk food in the house and I have set up my environment so I can succeed, but I am married and even though my husband works out and eats healthy most of the time, he still likes to have some junk food from time to time, so I will have him hide food (that I crave) from me so I do not eat it and go overboard! Haha.

Stay-Fit Bug: Did you have to make any drastic sacrifices along the way?

Michelle Beck: The biggest thing I lack is time and energy, between work, training and dieting, I do not have a ton of extra time to spend with family or friends, but I try to balance it as much as I can.

Stay-Fit Bug: Balance! that too is something I have suffered from in recent years. At present, you are on the verge of achieving your IFBB Figure Pro Card. How have you maintained focus up until now, and how do you intend to maintain that focus to ensure you reach that goal?

Michelle Beck: I study the teachings of mental science and the power of our thoughts. It helps me to stay positive and keeps me focused on my goals.

Stay-Fit Bug: What are your short term plans, and do you have any long term goals?

Michelle Beck: My short term plans are just getting ready to compete this summer at the national level shows for a shot at my IFBB Figure Pro card in 2010. My long term goals are to get re-certified as a personal trainer, compete at the IFBB Pro level one day and do some fitness modeling. I have a lot of long term goals and more keep coming everyday.

Stay-Fit Bug: How have you changed internally, mentally and emotionally since entering the world of fitness and bodybuilding?

Michelle Beck: Competing in figure is something that I have such a passion for and I desire to reach all of my goals in this sport. I have become a much stronger and confident person, knowing that I can do anything I put my mind to.

Stay-Fit Bug: Lack of motivation is a common cause of why people quit and never achieve results like you have done. I strongly believe that to stay motivated for the long haul, you have to make fitness fun. One way of doing that is by structuring your bodybuilding lifestyle around the ‘fun’ activities you take up during your spare time. How do you keep your workouts fun and engaging so that they never feel like a chore?

Michelle Beck: Well, I just have a passion to go to the gym so that helps me out, but I also switch it up and try not to get into the same training/cardio rut. I do cardio kickboxing and take it outside to the track when I do not feel like doing traditional methods of cardio like the treadmill or stair stepper.

Stay-Fit Bug: What can the readers of stayfitbug.com do over the next year to make great progress and change, the Michelle Beck way?

Michelle Beck: Stick to a healthy diet and make it a lifestyle change. I like to use the principle when I am not in contest prep, 6 days on a diet plan and one cheat day a week to enjoy some of the foods that you crave. Try to keep everything in moderation and if you slip up on your diet, get back on track the next meal or the next day. It is just about constantly putting one foot in front of the other and moving towards your goals. Change takes time so don’t quit, don’t make excuses and keep working towards your goals and dreams.

Stay-Fit Bug: I too agree with that… NO EXCUSES! The weightlifting plateau hits all of us at some point throughout our time in bodybuilding, and a good way to overcome a plateau is by switching up the exercises that one performs. What exercises do you feel have helped your progress the most, and why?

Michelle Beck: I switch up my training depending on my goals. I train heavy with fewer reps or I do super sets, 100 rep sets, timed sets, anything to change it up and shock the body. The exercises I feel have helped improve my physique the most would be squats for my quads and any kind of press exercise for my shoulders.

Stay-Fit Bug: Tell us how you are currently training. What are your current split, exercises and rep-sets? And what does your current cutting diet look like?

Michelle Beck: My training split switches up in contest prep so it can be constantly different and the exercises and number of reps vary also because I do not like to keep my training the same and let my body get used to what I am going to do. Right now my training split is as follows:

Monday-Back, Abs
Tuesday-Legs
Wednesday-Shoulders, Abs
Thursday-Chest, Calves
Friday-Biceps, Triceps, legs
Saturday-Shoulders, Abs
Sunday-Off

I am also currently doing one hour of cardio a day, 30 minutes first thing in the morning and 30 minutes after I weight train. I try to do at least half of my cardio in the morning and I do high intensity interval training (sprint/walk) so that I burn the most amount of body fat as possible.

My diet also switches every week while in contest prep so that my body doesn’t get used to the same foods and it continues to change. My diet from this past week is:

Meal #1 – 6 egg whites, 1 yolk, 3oz chicken and 8oz cream of rice
Meal #2 – 50g of whey protein
Meal #3 – 6oz tuna, 10oz mixed vegetables and 1 bagel toasted (plain)
Meal #4 – 6oz turkey breast, med baked potato (plain)
Meal #5 – Same as meal #2
Meal #6 – 8oz fish, 1/2 cup cooked pasta
Meal #7 – 1 serving of muscle milk

Stay-Fit Bug: What are the best things about being a strong and athletic woman, and what are the most challenging and difficult things that you have faced to date?

Michelle Beck: I love looking good, feeling good about myself and being able to out lift some of the guys! Haha…The difficult things are few and far between, because I notice as I make this transformation in my life there are a ton of people that really support me, but there are always going to be those few negative people that try to derail you from reaching your goals. My biggest piece of advice is getting those negative types of people out of your life because they will just hold you back.

Stay-Fit Bug: I definitely agree with the last part! I personally love women who take up bodybuilding, but for the sake of the female readers here, can you explain the pros and cons of each bodybuilding division in the industry?

Michelle Beck: Well the good thing about this day and age is that the industry is structured for any woman who wants to get fit. The NPC divisions are female bodybuilding, fitness, figure and the recently new bikini addition. So it really just depends on what look you want to go for and your strengths. The pros are changing your life, getting healthy, seeing your body physically change and stepping up on stage and feeling the accomplishment of all your hard work. The cons are that it is time consuming and it can be expensive between the food, training, tanning, posing coaches and competition suits, but I feel the pros far out weigh the cons.

Stay-Fit Bug: What do you feel has been your greatest accomplishment?

Michelle Beck: My greatest accomplishment so far was placing second at the 2010 NPC Ronnie Coleman Classic and qualifying to compete the national level for a chance to earn my IFBB Figure Pro card.

Stay-Fit Bug: Who is Michelle Beck outside of the gym? What do you like to do on and off training day, what are your favorite cheat meals, and how do you ‘break the rules’? After all, there really is no fun unless you break the rules a little… right?

Michelle Beck: I am pretty mellow outside of the gym. I am so busy during the week that in my spare time I enjoy just staying at home and watching TV with my husband. My favorite cheat meal would have to be pizza and I love red velvet cake, those are the two foods I usually require after a competition. As far as breaking the rules, I am an angel I wouldn’t do that! Haha…I guess every once in a while I have some dark chocolate or caramel corn rice cakes on my contest prep diet when I am really craving something good, but shhhh….don’t tell my trainer!

Stay-Fit Bug: Don’t worry, your secret is safe with me 😉 . My personal motto is ‘ The only way to train, is to train insane‘… if you want results. Do you agree with my motto? Do you have a personal motto to share with us before we end this?

Michelle Beck: That is a good motto… If I had a motto it would be “Passion always trumps excuses”- Dr. Wayne Dyer. Find something you are passionate about in life and go after it!

Stay-Fit Bug: What is the one, most important and valuable piece of advice that you would give to those who want to mimic your success?

Michelle Beck: I guess in the words of the 3-D award I won in high school….”Desire, Determination and Dedication.” Champions are made from the inside out, so start working on the way you think first because your thoughts become things.

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