How and when did you start training?
I’ve been working out for four years and although I was slim, I did not have the lean, toned and cut physique I dreamed of having. In January of this year when most people made fitness a resolution, one of my friends who I workout with suggested for us to train for competition and go to the next fitness level. At first I hesitated but then I loved the idea and the challenge, so I took training and nutrition seriously. After 4 months of hard work, I finally reached my goal!
What is your favorite quote?
I apply this quote every time I find an obstacle in reaching a goal and it’s like magic because it does work.
“Failure will never overtake me if my determination to succeed is strong enough”
What are the top 3 tips you would give to someone looking to get six pack abs?
1. Add at least 30 minutes of cardio to the workout routine in order to reduce body fat.
2. Lift weights as it will help build muscle and burn fat.
3. Target all three abdominal muscles; upper, lower and obliques by doing three different kind of ab exercises, three sets each with 15 or 20 repetitions 5 times a week.
In general do you have difficulty gaining muscle, losing fat or are you a genetic freak that we all love to hate?
I don’t have difficulty in achieving all that, as long as I do what I need to do in order to get results. I don’t believe in good genes but rather believe in hard work, discipline and perseverance.
What foods to you keep in your fridge?
I eat very clean so I stay away from tempting junk food which is tasty but that increases my body fat. I mostly have veggies, plain yogurt, cottage cheese, eggs, white meat, peanut and whole grain bread.
What is your favorite cheat meal?
I love ceviche with tostadas so I often have that on my cheat days.
How do you manage to stay motivated?
I often read inspirational fitness articles such as the ones you have on your abs website and look at fitness models to keep me motivated. I’m also aware of what it takes to be physically fit so I stick with discipline to my nutrition and workout routine.
What is your greatest fitness achievement?
I always wanted to be in great shape and have nice abs since that’s the part of a woman’s body I find the sexiest. I just didn’t think it was possible with just exercise especially when I gave birth to two boys through C-section, they are now teenagers and my skin was loose. I was wrong, with the proper training, nutrition and commitment, I was able to accomplish that and now I feel I’m in the best shape of my life. I feel very proud of this achievement. I totally believe in the saying “Hard work pays off”.
What are your future goals?
I have learned the trick to be in shape. I will continue doing what it takes to keep the shape I’m in right now or even improve it and to help anybody that approaches me asking for advice and motivation so they can reach their fitness goal as well.
Who do you admire in the fitness industry and why?
Gillian Michaels for being in excellent physical shape and reaching out to others to help them be healthier, fitter and with higher self esteem through her show/program “The Biggest Looser”.
What philosophy do you live by?
The Golden Rule: “Treat others as you would like to be treated”
How many days a week do you train and what is your routine? (split, exercises, sets, rep range, ect…)
I work out five days a week on a regular basis. I integrate 30-45 minutes of cardio a day. I train my shoulders, arms and legs twice a week; chest and back once a week. I lift light weights with high repetitions, 15 or 20 and I love doing supersets because I noticed I get results faster.
What is your diet when trying to get in peak condition? (Sample day diet, macro nutrient goals, tips, techniques, ect…)
I eat six small meals which all consist of protein, complex carbohydrates and good fat. For protein I eat 3 to 5 ounces of lean ground beef, a combination of any white meat such as chicken breast, tuna or fish. For complex carbohydrates, I chose from oatmeal, beans, lentils, brown rice, potatoes and sweet potatoes. And for fats, I eat avocados, peanuts, almonds or walnuts. I eat plenty of veggies and take vitamins. In addition to that I have one whey protein shake after my workout.
How do you deal with cravings?
I have a weakness for bread, sweets and french fries. I know how bad they are for the body so try to stay away from them or just have a bite of it to satisfy the craving.
What are the top 3 mistakes most people make when trying to get six pack abs?
1. Seeing overweight people do hundreds of crunches. I learned that when I leaned out, my abs got noticeable. So I would highly recommend anybody who wants to have abs to concentrate in reducing their body fat.
2. Improper nutrition. People eat two or three meals a day and don’t eat enough protein. By increasing their protein intake and eating at least 6 small meals, will allow their metabolism to speed up and burn more fat, increase their body mass and get more muscle definition.
3. Doing always the same or incorrect exercises: It’s important to do the exercises the right way and incorporate different ab exercises to get better results.
Have you been featured in print or electronic media and if so what media? (Magazines, Other Sites, Commercials)
No I haven’t so far but after the bikini fitness competition, I participated in last month, a nutrition shop contacted me to be included in their promotional literature and I accepted.
What is your competitive history?
I competed for the first time last month, May 28, in an NPC bikini competition in Masters 35. I got 4th place. I will continue competing to motivate and inspire others to get in shape.
Do you have a business in the fitness industry and if so, what is it?
No I don’t, although I’m considering designing a sport clothing line for women in the near future.
How can people contact you?
By email at: Lizshine07@yahoo.com or in Facebook I can be found under Elizabeth Leal.
How do you balance fitness along with your other responsibilities?
Having a family with two teenage boys and a full time job makes it hard to integrate fitness to my schedule. Since I learned that fitness is important to be healthy, look and feel great, I’ve made it a priority and fit it into my busy schedule.