Fitness Models Questions & Answers - Rick McArdle
Diet Exercise Advice
Rick McArdle - Fitness Model Statistics
- Height: 6'0''
- Weight: 175 pounds
- Date of Birth: 5/22/60
- Hair Color: Silver/Grey
- Eye Color: Green
- Location: Long Beach, California
- Email: firstname.lastname@example.org
Rick McArdle - Fitness Model Photos
Rick McArdle - Fitness
How did you get started in the fitness field?
While going to college I started working for Nautilus Systems
in 1978 and grew into a general management position. I worked
closely with the owners and vice-president to develop concepts
related to strength training techniques and helped implement a
team concept approach. I opened and put together staffs at new
centers working closely with sales, instructors, administration,
What is the #1 thing you like best about being into fitness?
I have a three fold approach; physical, spiritual and nutrition.
Side note: I don't think I would have excelled into the pro surfing
venue without this three fold approach. Feeling and looking better
is such a natural high along with helping others understand the
discipline behind training even today. I get a lot of feedback
from men about how developed I am especially as I become more
mature in age.
What has been your biggest accomplishment in the fitness field?
My involvement with Nautilus Systems from implementation, development
of concepts and managing people. I love the fitness field. I am
a true entrepreneur and have been successful with pro surfing,
health clubs and my current business.
Rick McArdle - Fitness
Model Questions & Answers
Fitness Question #1 - What is the best
way to get started in the fitness modeling industry? Should I just
contact the photographers directly or should I use an agency?
My experience being involved in the fitness industry and modeling
in my 20's and now again at 50 has proven that the right agency/agent
is necessary and a good relationship with a fitness/fashion/studio
photographer is best through that particular agency/agencies and/or
a good contract photographer.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
I start my day early (5:30 am) with meditation/prayer. Before
going to work I eat a protein based breakfast. I am a sub contractor
so my eating regimen varies during the day. Currently, I am mixing
modeling/commercial work with my contract business so my days
vary. This weekend I am involved with an Adidas spec commercial,
some new photos and an extra in a new film. So I am preparing
for this today and tomorrow along with my "real" job.
I love my work, but more in the fitness end. Everyday I workout
at the gym with cardio/weight/strength training; mixing up muscle
groups. Currently, I am in peak physical shape and have learned
much from 30 years around pro surfing/athletics/health club management
to everyday conditioning. I was involved with triathlons in my
20's with the health club industry when "tri's" were
just beginning. I had the opportunity to do one of the first Hawaiian
"tri's" which helped me greatly to focus on a training
regimen for months at a time and connect with some wonderful people
from around the world like my pro surfing tours. I loved those
Fitness Question #3 - I dont
have that much time during the day to workout, so I really want
to burn major calories in a short amount of time. What is the #1
bang for the buck cardio exercise I should do to burn
I believe that there is a misunderstanding of BMR (basal metabolic
rate). I have a "through the roof" metabolic rate even
at rest. The "bang for the buck" cardio for me is cycling,
a brisk walk and even an intense weight train at 20 minutes. Aerobics
(fat burning) is the key, but is still not a science.
Fitness Question #4 - How much weight
(pounds) should I focus on losing every week? What is a safe amount
to make sure I keep it off?
For me I have a good problem. I must consume a lot of "good
calories" (complex carbs and protein) to keep my weight up
and sustain my muscle mass to fat ratio. The average person depending
on the man or woman and their long term goals a pound a week is
a realistic amount. As an instructor and manager of clubs in my
20's I have seen unrealistic goals and frustrated people give
Fitness Question #5 - What type of
food or supplements should I take before and after my workouts to
help me see results in gaining lean muscle and losing fat?
My experience has worked for me and others I have helped. I use
a 40/40/20 nutritional scale depending again on the individual.
40% protein/40% complex carbs and simple sugars/up to 20% good
fats. Prior to "conditioning" I drink a quality protein
shake before and after along with fruit or pasta or salad with
tuna, for example. Storing glycogen for the workout prior to and
supplementing protein after has been my rule of thumb, thereby
expending stored intercellular fats through aerobic first and
cardio secondly. For example, men who have a high density of subcutaneous
fat find it more difficult to see definition result and have to
consider their genetic makeup also. It does take patience and
Fitness Question #6 - How do you deal
with cravings for junk foods, sweets and salty food? I can stay
on a diet for maybe a few weeks but I eventually get really bad
cravings and binge on snacks and fast foods.
I call it "brain conditioning"! Water must be consumed
daily and I have found that when chocolate cravings come (my weakness)
and I haven't struggled with "bad" eating habits for
years; keeping in mind that small meals throughout the day in
the form of an apple or banana (good simple sugars) along with
water or even a protein shake can trick your brain into thinking
it is full and/or at least be satisfied for the moments taking
those unwanted cravings away. Works for me! Again the key is to
stay positive, patient and consistent with your "program."
Outside results can be slow (also depending on your age group)
but can be achieved. Just your well being can improve along with
productivity at work and home.
Fitness Question #7 - Im trying
to create a healthy shopping list to stick with. What are some of
the main foods I should include to maintain a lean and muscular
Again, 40/40/20. Proteins: tuna, egg whites, fish, some meats
(lean), shakes, yogurt, for example. Complex carbs: Lots of greens.
Spinach/leafy salads, veggies, fruits, for example. Fats: peanut
butter (a good transporter), nuts, for example. Some fats are
necessary along with supplemental vitamins/minerals/amino acids.
Fitness Question #8 - Im about
35 pounds over weight. I have never started an exercise program
and really dont know where to start. What tips can you give
me to get started on the right track?
I would suggest checking with your doctor first i.e. heart condition
depending on age and then looking for a good nutritional program
that is balanced and won't cause any side affects. Secondly, finding
a private trainer or health club that can help design a program
for you. A recommendation for ShapeFit.com is another way to go
(through the Internet). Remember, time and patience is important.
Take the 35 pounds in increments and don't weigh yourself daily.
Fitness Question #9 - I tend to eat
out most of the time and really dont know what healthy foods
to order from the menu. What tips do you recommend for eating out
at restaurants to make sure my diet will not suffer?
Thank God for a multiplicity of outlets especially in So Cal.
First, remember small meals (tricking your brain to fill full
with less). Look for menus that offer over processed foods and
tons of saturated fats (bad fat).If not find places that offer
fiber foods along with lower caloric intake balanced with protein
and complex carbs. Asian foods are good, for example. Water instead
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Men: Squats have worked well for me. Form and lighter
weight to begin with then increasing the weight gradually. Proper
stretching is a priority before these movements. This movement
also increases size and shape in the quads, flexors and gluts.
Women: Form and function first. Just starting? Simple
stretching Pilates, yoga or low intensity aerobics/cardio to build
flexibility and balance. Move on to low intensity hamstring curls,
squats with bar only at the beginning keeping an eye on the middle
to lower back.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Diet would be number one. My experience tells me that I have
to daily watch my calorie intake (I have a high metabolism) along
with a high protein diet with supplemental high quality protein
powders, complex carbs for glycogen storage and consistent weight
training with cardio/aerobic exercise. NOT OVERTRAINING. Proper
rest/sleep is imperative.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Breakfast: A banana, yogurt, egg whites, multi grain bread
and isolate protein drink to counteract the catabolic condition
in the morning. Should be the best meal of the day to replenish
what was lost after (hopefully) a good nights sleep!
Mid-Morning Snack: Protein powder and fruit. Always lots
Lunch: Tuna salad or sandwich, fruit.
Mid-Afternoon Snack: Protein bar, protein shake especially
after workout or peanut butter, mayonnaise and banana sandwich
Dinner: First, no late meals, switch from lean meat to
fish to soy (burgers), a spinach salad with assorted veggies,
another complex carb.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Strength Training Exercises: Because I know about strength
training and that muscles usually oppose one another (example:
abdominal muscles working against the lower back muscles) when
doing proper "crunchies." I have developed a daily routine
that last no longer than twenty minutes on the workout floor.
One day I will work chest (dumbbells only) changing up from decline
"flys" for the lower pectorals to incline "flys"
changing the angle of the bench for width of the upper pectorals.
I am into "body sculpting" these days because of my
involvement with sport/fitness modeling. I try and exhaust muscle
tissue with variables of min. 6 reps to max. of 15 reps. I am
always challenging my muscles to exhaust and repair. One day;
pecs, quads (squats), calves. Next day; upper arms (bi's and tri's),
lower back along with pull downs and cable work. Next day; hamstrings,
mid-back, deltoids (anterior/interior). Every other day exhaust
the abdominal muscles with a variation of side to side and isolated
"crunchies" sometimes on a slant board or even in the
sauna! At my age my body fat percentage is very low and I have
a dynamic "eight pack".
Cardio Exercises: Walking, treadmill, stationary bike,
cycling, swimming. Even station to station weight training.
Additional Training: Stationary speed cycle training,
hiking, for me- surfing, rowing in house or if available on the
water. Rowing has done wonders for my gluts, flexors and quads.
I even have found sailing in match racing to increase cardio and
really helps develop back muscles, arms and shoulders!
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
1. I am a big advocate of water intake (hydrating) throughout
the day. Remember, for men and women a lower subcutaneous fat
layer (our thermal blanket) is huge with definition and tone.
I have a very low % of subcutaneous fat throughout my body and
I am very cut and defined, keeping in mind I've been working at
this for over 30 yrs.
2. Proper food intake. Small meals. 40/40/20. I am a believer
in quality isolate proteins with powders.
3. Proper stretching prior to workout for ligaments and tendons.
For BI's, tri's and delts try to exhaust the muscle with good
form within a set # of reps to max at 8 or 15 depending on the
individual. I am a firm believer in variable dumbbell movements
on a flat bench, standing, or incline or decline. There are some
great bi and tri machines to help with fixed proper form. Changing
up movements helps with muscle development/progress.
4. Cables can help with flexibility and strength along with tone
5. A good tip: make sure that you don't rush the movement from
extension to contraction. I have found through the science of
strength training that a full contraction of the muscle (the bicep,
for example) will bring increased size and tone. Always give the
muscle time to rest and recover along with an isolate protein
after workout or in the morning so the muscle does not go into
a catabolic state.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
1. Let's differentiate between subcutaneous and inter-cellular
fat. Also, genetics and age. Advice: Start at an early age. Ex:
18 to 20 yrs. old. I have had so many men in their mid-forties
wondering why they can't lose the "gut" and obliques,
for example. So again, start at an early age.
2. Watch out for high caloric foods. It would surprise you how
many "good foods" are high in calories.
3. Supplement water based good isolate protein (not from milk
fats) powder and plenty of water throughout the day. Water can
trick your brain into being full. It takes time and a lot of patience
and discipline. You have to love to stay fit. I do!
4. Remember? Small meals.
5. Consistent cardio, aerobic (fat burning), weight training,
and mixing it up with different forms of exercise i.e. walking,
treadmill or cycling, for example.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
1. For me, supplements like a very good protein isolate help
keep my muscles from going into a catabolic state especially in
the morning after a long sleep and after workouts and in between
2. Remember, long term training, muscle "memory", genetics;
example: a shorter, heavier man with a denser subcutaneous fat
layer will develop in appearance a leaner muscle mass with proper
weight loss along with diet with time. Be patient!
3. Weight training: it is not a science, but my 30 yrs. plus
experience and working with hundreds of people has shown that
proper form, a cardio type weight training and multiple sets even
with higher reps to exhaust muscle tissue so it can restore and
grow will bring about definition (cut) and tone. I have found
after running health clubs that attrition rate is solely do to
frustration with no immediate results. Back to poor eating and
4. Watch caloric intake, small meals and protein rich foods along
with complex carbs. 70 % of your training regimen has to do with
5. Water, water and more water! Hydrating throughout the day
helps to trick your brain into thinking you are full (in a sense).
A protein bar or fruit in between meals help. Your skin tone and
overall well being improves when hydrating.
Fitness Question #17 - What are the
top 5 tips you recommend for staying motivated on a fitness plan
and truly making a healthy lifestyle change:
1. For me, my spiritual life is utmost important. The benefits
of staying "spiritually fit" helps to up my endorphin
levels up and a good surf session increases my positive perspective
2. Goal setting. What am I trying to achieve with a training
program? Weight loss? Muscle mass or tone? Strengthening the heart
through cardio? Goal setting has worked for me for years. I have
fallen in love with conditioning. I just feel and look better!
3. Change up your weight training, cardio/aerobics and outside
activities. Such as golf over cycling. Try not to work yourself
into a "rut".
4. I have always been athletically inclined since the age of
ten when I started surfing and working my way into the pro ranks
through hard work. Honestly, going into a gym day by day over
time can be (at times) a little monotonous. We are only human.
Golf, swimming, surfing and sailing (for me) are different ways
to change up routine. Have fun!
5. Consistency helps my frame of mind. A regular routine will
bring about results. People workout because they want to look
and feel better about themselves. Overall well being through a
spiritual and physical with proper diet produces a better way
of living life to the fullest. My work, interaction with people,
fighting "low moods" are all affected by my fitness
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
Monday: Remember, I spend no more than 20 minutes on the weight
training floor. Stretching first (5 min), chest (decline), arms/BI's,
quads and treadmill or walking the indoor track. Pectorals: 4
sets/max out at 8 to 10 reps, for example. I change up my sets
and reps to maximize muscle stimulation/direction and growth.
I keep moving from one exercise to another/cardio/strength training.
Situps/"crunchies" varies from upper "abs"
to obliques to rotation with a ball, raise legs and cross and
emphasize lower "abs". PLEASE NOTE: I DO AT LEAST
A HUNDRED REPS VARYING MY ROUTINE IN INCREMENTS OF 25 FOR MY ABS
ON A DAILY OR EVERY OTHER DAY BASIS. THE HARD WORK HAS PAID OFF!
Tuesday: Stretching, trapezius (shrugs), back: rows, cables,
back machines, squats (lower weight/de-emphasize back injury)
for frontal quads, position feet to side to isolate inside quads/
groin muscles for width.
Wednesday: Stretching, calves, hamstrings, "lats"(wide
and closed grip). Light workout.
Thursday: Stretching, deltoids (anterior/interior with dumbbells),
pectorals (incline @ 3 different levels), repeat decline pectorals
for definition of lower "pecs". Arms: max out at 8 to
15 reps depending on weight. For both "BI's" and "tri's".
Repeat calves, hamstrings and "traps".
Friday: Stretching, more emphasis on pectorals because my "pecs"
are so important in my fitness modeling along with upper arms,
"delts", "traps" and "abs".
Saturday: Take off.
Sunday: Light workout with stretching/cardio/aerobics.
Fitness Question #19 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for losing fat around the stomach and developing a toned and defined
1. Once again, we must determine body fat % depending if it be
a man or woman. Since I am a man we need to understand age, weight,
genetics and diet. I have trained many men who always want to
lose the "gut" not understanding the science behind
it. Majority also don't start their workout routine until they
have developed a fairly heavy layer of subcutaneous and inter
-cellular fat around the middle just with genetics in mind alone.
Combine lack of exercise (aerobic/cardio), a fat laden diet and
late start and it will take time to honestly remove fat from the
"abs" area including the obliques. So my first tip is
to do some homework along with a positive attitude, willingness
and discipline. We have to do this in our careers, but what about
our precious bodies? Remember the heart muscle! Water is so vital
to hydration, skin tone, muscle growth, tone and "cut".
It took a lot of work with some decent genetics to develop and
maintain my eight pack over the last 30 years.
2. If new to a conditioning program I would join a local health
club or more private gym and get started with a personal trainer.
I prefer one who is a little older than the young guys that have
little time in the fitness field, but new knowledge. Applying
the same routine to a 25 yr. old compared to a 45 yr. old can
be a disaster. Find a trainer to keep your routine simple and
explain a diet plan focusing on calories, low fat just to get
started. Honesty is the best policy.
3. I like to focus on variations of "crunchies" or
situps as far as exercise is concerned for a better mid-section.
Holding a small ball in hands with back on floor with legs bent
lifted from side to side. For lower/upper abs and obliques. Also,
varying my "situps" with single leg stretches, squat
thrusts, side corners, ballet twists, for example. As far as sets
and repetitions-exhaust the muscle tissue. I do at least 10 "crunchies"
(25 at a time) with legs bent and lifted or on the floor or incline
board at a low level to begin with or even side to side oblique
movements with bent legs in the air. My "eight-pack"
has taken years and still is there at 54.
4. Remember, small meals. Feed your body before a workout with
complex carbs and some protein for glycogen storage so your body
doesn't use muscle for energy. After feed your body with protein.
Good protein powders are low in fat and calories for rebuilding
muscle. Men store fat in the midsection including obliques and
lower back. Gluts, hamstrings, lower back incl. hip flexors more
so for women. Use the brain "trick"-drink water to fill
your "tummy"! Of course the stomach is always an issue
for women. Don't neglect to feed your body though with nutritious
food. For me, carb up before and protein down after a workout.
5. There is more to be said, but aerobic (over 20 min.) on a
stationary bike, treadmill or a walk in the neighborhood or on
the indoor track at the club is a necessity for heart, lungs and
fat burning around the midsection and overall. Don't forget proper
rest between workouts so the muscles can restore and build and
grow (tone and definition).
Fitness Question #20 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for toning the thighs, hips and butt?
1. Before I forget, the "adipose"or what is mispronounced
as "cellulite" that spongy, dimply fat behind the front
upper legs takes time to go away especially with "late-starters"
who want instant results for women. Men don't have the same makeup
of fat, but still have fat in those areas (subcutaneous/intercellular).
Men just have a higher concentration of muscle in the upper legs
and usually in the gluts (buttocks).
2. Don't forget water! Same principle with meals. Small, feed
before a workout and after.
3. There are some great machines at clubs today. Ex: the adductor/abductor
for the inside thighs and outside quads. Also, yoga, pilates and
straight aerobic or even simple floor exercises at home. Don't
forget the variety of dvd's to instruct you through. If you are
by the beach, I have recommended sand walking (bare foot or not)
for a change!
4. I almost forgot that in every case before and after workout
- PROPER STRETCHING!
5. The Stairmaster with an emphasis on accentuated climbing for
at least 20 mins. Helps to firm the quads, gluts, flexors, hamstrings,
and of course, the calves.