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Fitness Models Questions & Answers - Thomas Oben
Diet Exercise Advice
Thomas Oben - Fitness Model Statistics
 Name:
Thomas Oben
- Height: 5'10"
- Weight: 189 pounds
- Date of Birth: 6/17/1987
- Hair Color: Black
- Eye Color: Black
- Location: Sheffield, United Kingdom
Thomas Oben - Fitness Model Photos
   
Thomas Oben - Fitness
Model Background
How did you get started in the fitness field?
Answer:
I got a job part time working in a gym, always loved working
out to improve fitness and strength for rugby and it just went
from there.
What is the #1 thing you like best about being into fitness?
Answer:
Being in excellent shape, I feel good, and it helps me be a better
rugby player.
What has been your biggest accomplishment in the fitness field?
Answer:
Still very new to the industry so that will come later on.
Thomas Oben - 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?
Answer:
I would try both. It doesn't hurt to contact the photographers
directly but I think an agency would work better. The photographers
could then find you if you were what they are looking for. A lot
less time consuming.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
Depending on the day. Start with a run early morning about 7
AM before either work or university. Then an afternoon/evening
workout 4/5.
Fitness Question #3 - I don’t
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
serious calories?
Answer:
 I
would say interval training. Spend about 8-10 minutes on 3 different
machines and work hard with 2 minutes rest between machines. Try
to keep your heart rate between 65-85%. Machines used: stepper,
bike, rower.
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?
Answer:
I would aim for about a kilogram every week. It's a nice round
number and a realistic target so you feel like you are hitting
your goal which makes you work harder.
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?
Answer:
I would use protein shakes after to make sure your muscle gets
replenished after a workout. There are various kinds, so find
one that works for you.
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.
Answer:
Pick 1 snack, and 1 fast food that you allow yourself to pig
out on. Make sure it is not too unhealthy, and moderate how often
you eat it. Once a week would not upset your diet too often.
Fitness Question #7 - I’m 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
physique?
Answer:
Nuts, fish, steak, protein anything high in protein really. Sardines,
eggs are an essential.
Fitness Question #8 - I’m about
35 pounds over weight. I have never started an exercise program
and really don’t know where to start. What tips can you give
me to get started on the right track?
Answer:
Keep it simple to start with. Start with a gentle workout on
a cardio vascular machine, avoid the rower. Get your heart rate
to between 35-55% for 20 minutes. Next do a circuit on the resistance
machines. Try to keep track of how much you lift and how many
times and then gradually increase it.
Fitness Question #9 - I tend to eat
out most of the time and really don’t 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?
Answer:
You can't go wrong with a salad, rice is always a good bet. Stick
to grilled food rather than fried meals.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Squats and lunges. Resistance machines are good as well, but
for a complete workout in the lower body squats hit all the major
muscles down there.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
Time and motivation. I work, study and play rugby so it is sometimes
hard to get a workout in between then. Sometimes it involves me
waking up at half 6, and other times going to the gym at 9pm (if
I'm not at rugby training) which means all my days end at about
half 10.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
 Breakfast:
Omelet
Mid-Morning Snack: Yogurt, apple
Lunch: Rice & chicken
Mid-Afternoon Snack: Protein shake
Dinner: Chicken Salad
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: Bench Press/Shoulder Press/
Bent over row.
Cardio Exercises: Rowing machine 2,000 meters/ Bike Interval
training.
Additional Training: Core stability training.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Don't neglect your cardio training.
2. Eat right, get a lot of protein down you.
3. Specific Training; bicep curls.
4. Specific Training: alternate exercises for bicep: pullups and
bent over row.
5. High rep range, if your going for toned then keep your reps
10-15.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Combine cardio training with resistance training.
2. Work within the right training zone to optimize fat burn. Lower
intensity.
3. Eat right, cut down the carbs and calories.
4. Eat more little meals than 4 big large meals a day.
5. Steer clear of high-sugar, processed foods, trans fats &
excessive alcohol.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. High protein intake.
2. Mix high-intensity interval training into your routine.
3. Steer clear of high sugar, processed foods, trans fats and
excessive alcohol.
4. Drink lots of water.
5. Low reps, high resistance training.
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:
Answer:
1. Give yourself a realistic goal.
2. Get a personal trainer or training partner.
3. Start slowly.
4. Vary your exercises.
5. Have fun, take part in classes to make it feel less like work.
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
Answer:
 Monday:
Chest & triceps (finish with 30 minutes cardio)
Tuesday: Back & biceps
Wednesday: Power training (lower body squats, clean and
press) (finish with 30 minutes cardio)
Thursday: Day off
Friday: Shoulder and abs
Saturday: Rugby match
Sunday: Cardio and deadlifts
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
midsection?
Answer:
1. Nutrition: eat 4-6 small meals a day. Make sure they are high
in nutrients and natural products.
2. Don't ignore your cardio training, burn fat around that area.
3. Forget about crunches and situps. Core stability exercises
such as planks work better.
4. Do leg raises and incline training on treadmill.
5. Drink water and have lots of rest.
Fitness Question #20 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for toning the thighs, hips and butt?
Answer:
1. Incline running or hill cycling on bike (high intensity)
2. Squats
3. Full body workout (increase your metabolism)
4. Lunges, deadlifts, leg press
5. Low calorie eating
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