Mike Mauney has been a fitness trainer for over 20 years. He has trained many state and national titleholders, along with clients from Germany, Austria, South Africa, Canada, Sweden and more.
Mike has trained at least one national titleholder every year since 2003! Some of his most famous clients include former Miss Teen USAs, Vanessa Minnillo and Shelly Hennig, and former Miss USAs, Susie Castillo and Chelsea Cooley. All of Mike’s past winners can be viewed online.
I had an opportunity to ask Mike for fitness advice. Here he shares his insight and tips for getting you back into shape after the holiday season.
World Peace (WP): How many days a week should a person exercise? For how long?
Mike Mauney (MM): For a good maintenance program I recommend exercising a minimum of 30-45 minutes 3 days a week, every other day. Spend at least 30 minutes on cardio training and 15 minutes on muscle toning. You will most likely need more training time if you are preparing for a pageant.
WP: Is it possible to “spot train” heavier parts of the body?
MM: You can spot train body parts for building, reducing, and toning muscle, but, you cannot spot train a body part to burn away fat. Your body will choose where the fat comes off first. Unfortunately, it’s usually the place where you need to lose the least amount of fat from that comes off first and the place where you need to lose the most amount of fat will come off last! This is why it is so important to have a nutrition and exercise program that has been customized to meet your individual needs.
WP: Is standing cardio, such as running, a more effective method of exercise than sitting cardio, such as biking?
MM: Both methods are effective. Whichever method you choose, the most important thing about performing cardio training is to keep your heart rate in the maximum fat burning range.
WP: How does nutrition play a role in weight loss?
MM: Nutrition is extremely important to a weight loss program. The key to losing weight is to burn the body fat off by performing cardio training. A healthy nutrition plan will keep the calories that you are burning off. You never want to replace the fat that you have been working so hard to lose. Continuing to eat a healthy diet is key.
WP: How long before a pageant should a contestant begin a serious workout routine?
MM: The sooner a person begins their training the more time they will have to receive better results. Depending on the body changes that need to be made, I suggest starting your training a minimum of three months prior to the pageant. You should be prepared to start even sooner if more change is needed. Keep in mind that the healthiest way to lose weight is to lose between 1-3 lbs. a week.
WP: Tell us about your programs that can train contestants who do not live near your studio.
MM: The 1st training option I offer is a "Special 3 Hour Total Fitness Training Session" (follow up correspondence training included). The great thing about this program is you only have to travel in to train with me one time! This is a private session and you will be trained by me during the entire session. I will design your customized program of Nutrition / Cardio / Muscle Toning / Swimsuit Posing Technique. I always suggest bringing a snap shot or digital camera to this session.
The 2nd option I offer is "Correspondence Fitness Training". This program works great for ladies who can not travel in to train with me in person. It also includes your customized program of Nutrition / Cardio / Muscle toning / Swimsuit Posing Technique. For this training you would send pictures / measurements, weight, height, age, etc. Once I receive this information I will design your program that will include pictures along with written instructions for each exercise and swimsuit posing technique. This program also includes follow up correspondence training.
Want to learn more about Body Design By Mike?
Website: www.BodyDesignByMike.com
Learning the best Fitness Training
Technique by Mike
Susie Castillo
Miss USA 2003
Body Design By Mike, LLC
"Training Today's Finest Women Since 1989"
