Fitness Tips With Fitness Model Karen Pang

Here are some great fitness tips on getting in shape, exercising, eating right, and losing weight the right way.

I recently had the chance to interview Karen Pang, Ms. Bikini Universe 1st Runner Up (Short Class) and she has some awesome fitness tips to share with you that she’s using to go after her pro card in 2009.

Q: Karen, what inspired or motivated you to pursue fitness the way you have?

Karen Pang: When I was about 8 years old, my older brother was into bodybuilding.

I used to always read his muscle magazines and was in admiration of both the male & female physiques in there.

Throughout grade school and high school, I was never into team sports or very active for that matter.

During college I was determined to stave off the “Freshmen 15″ so I joined a gym.

It wasn’t until 3 years ago I had I even heard about competing in Fitness and Figure competitions.

With encouragement and support of competitors, I decided to compete. I haven’t looked back since! What motivates me now is striving to improve with each and every show.

Q: People who have a lot of weight to lose really struggle with motivation. All they can think about is losing 30, 50, 70 pounds or more and how long it’s going to take and they want all the results TODAY, even thought it took a long time to put the weight on.

You don’t seem to have any trouble at all with the mental part of getting in great shape.

What advice can you give to our readers to help them focus on smaller goals and stick to their plan with getting frustrated and quitting?

KP: I believe what you just said is the key to successful weight loss: “smaller goals”.

It can be extremely daunting to think of the time it will take to lose 30-70lbs.

So instead of calculating how many months or years it will take to lose those pounds, set bi-monthly or monthly targets.

It’s like running a marathon.

If you go full speed ahead, you’re going to burn out fast and may not even get to the finish line.

But if you pace yourself and be patient, you will cross the finish line in one piece.

Q: One thing I’d like for you to address because I feel it’s a big one with women, is weight training.

Even nowadays, a lot of women shy away from weight training routines because they don’t want to look like Arnold.

If they train at all, it’s with the tiny pink weights and they never even break a sweat.

You’ve developed a gorgeous, sexy, lean hard body and you couldn’t have done it without weights.

What do you say to these women to get them to not just train with weights but train hard and make weight training an important part of their overall program?

KP: Too often I hear women say they don’t want to train with weights because they “don’t want to get big” or “they gain muscle too fast”. If they had these kind of genetics then I am envious (Editor’s note: Me, too!)!

Most women in the general population strive for the lean and thin look so they do massive amounts of cardio. This could make them end up looking “skinny fat”.

What they must realize is that weight training sculpts, tones and shapes the look of your muscles and more importantly increases their metabolism.

So sure, either continue being cardio bunnies & have skin just sit on their bones or combine cardio with weighs so their figure is more shapely.

Q: What’s the biggest mistake you made when you started exercising and how did you correct it?

KP: One of my first mistakes was when I first started fitness training.

I was very conscience of eating low fat, low carb food.

But I believed the labels on stores shelves too easily!

I ate a lot of processed food such as cookies, crackers which were labeled “low fat” or “low carb”.

What they didn’t say was they they were high in sodium and preservatives.

Now I try to avoid such foods and on “cheat” days I’ll have treats fresh from the bakery.

Q: What do you think is the most important thing or skill you’ve learned with regard to health and fitness?

KP: I have learned a lot the past several years, but I think having the right attitude in regards to health and fitness is key.

Eating clean & exercising isn’t always fun or enjoyable. But understanding why it’s beneficial to our well being than to let it be in vain.

Q: What are some common pitfalls you feel people can stumble upon when they are trying to get fit or lose weight and how would you help them avoid these obstacles?

KP: Falling off a clean diet is one. There are many cookbooks out there that offer delicious and healthy recipes.

Losing motivation is a big one too. I would sit down with them and talk about their current fitness program, what they like & don’t like about it.

Everyone needs a pep talk now and again and an affirmation of their positive attributes. We all have so much potential that we don’t realize and sometimes an encouraging supporter is all we need for that extra push.

Q: Moving forward and knowing what you know now, what would you have done differently with your own fitness journey, if anything?

KP: I wouldn’t do anything differently.

The way I trained and dieted several years ago was good for me at the time.

Now my goals are different and my training & diets are adjusted accordingly.

Q: The most common excuse I hear from people who don’t eat right or train is that they don’t have the time.

What advice do you have for people who use ‘lack of time’ as an excuse to eat poorly and avoid exercise?

KP: There is a sign at my gym that reads “Make time, not excuses” which couldn’t be more accurate!

It is so easy to dismiss or find excuses to not go to the gym.

Even top athletes have days when they just don’t want to train!

I understand joining a gym can be intimidating for many people, but exercise doesn’t have to start at a fitness club.

Start going for brisk walks with a friend & when you’re ready for the next step, go in for a consultation with a personal trainer.

Usually at most gyms when you sign up, you get a complimentary training session with a physical assessment.

You don’t have to workout 5 days a week. Start off slowly and your momentum will gain.

Q: I love that sign! I sign all my fitness newsletters with “No BS, No Excuses.”

Do you have any tips and tricks you’ve learned that you’d like to share?

KP: Yes! When I want to lean down and lose weight in a hurry, I run!

Maybe running or jogging has always been a challenge for me and that’s why it achieves the best results! Lol…

Q: lol! I got enough running growing up playing soccer and basketball.

What’s a typical day for you when it comes to fitness training and nutrition? Favorite body part? Food?

KP: Usually when I’m training for a competition, I do cardio first thing in the morning and weight training in the afternoon.

My meals start with breakfast which consists of egg whites and oatmeal mixed in with some protein powder.

The rest of the day my meals are pretty much the same: lean protein with vegetables or salad.

My favourite body part to train right now are my shoulders and legs but it varies between that and chest & biceps.

Weight Training Does A Female Body Good!

As for my favorite food…when I’m dieting I LOVE my oatmeal in the morning! I mix it with Allmax’s IsoFlex protein powder in Peanut Butter Chocolate, some ground flax seed and a little bit of cinnamon and Stevia.

When I’m not dieting, I love pizza, sushi & cookies…but not necessarily in that order!

Q: How are you able to consistently fit them into your busy schedule?

KP: I always try to prepare my meals the night before and make sure I’m stocked up on the things I need. That’s the most important to me. I hate missing meals!

Q: What do you think are the keys to becoming successful, whether it’s competing or losing 15 pounds of fat?

KP: Goal setting!!!

If it were not for competing I don’t think I could have gotten into the shape that I have.

It’s like a deadline and when it’s approaching, I make all my workouts count because I want to reach my target weight and body fat percentage.

Another thing I do is write down everything I eat throughout the day & log in all my workouts: sets, weight, reps.

Q: What’s one of the things you find most challenging about what you do?

KP: It would have to be balancing everything such family, friends, work, intense training and everything that comes along with competing.

I find with myself, I get so caught up in the journey to the competition that I don’t make enough time for friends and family.

It’s also hard when I’m on a strict diet & eating every 3 hours. That limits activities I can do with friends.

Q: What are your future fitness plans?

KP: Since I am Canadian the only way to achieve an IFBB Pro Card in Figure & Fitness is through the Canadian Nationals (CBBF).

This is my first year competing with this federation so I know I will have to pay my dues.

I am qualified for the BC Provincials in July 2009 and if I place in the top 5 I get to advance to the Nationals!

Thanks Karen! Good luck at the BC Provincials!

You can learn more about Karen Pang ==>> Karen Pang’s MySpace Page and also check out her new site ==>> MissKarenPang.com

If you really want to succeed with your fitness program and learn more about how to get sexy abs and a lean, flat stomach check out the following information.