Muscle Man David Hawk on How to Build Your Body

CBN.com A CHALLENGE
Dave was an athlete and started weight training at age 16. He began bodybuilding because it was challenging and an individual sport. In 1980, Hawk saw Arnold Schwazeneggar, then Mr. Universe, in fitness magazines and thought, “I could do that.” At age 17 he competed in his first contest and won 2nd overall Teenage Mr. Pittsburgh. Dave said that after competing, you feel a sense of personal accomplishment and encouragement to continue.

The sport of bodybuilding for Dave became a lifetime passion. “It gives me a way to demonstrate my dedication to a healthy lifestyle,” he says.

What most people don’t understand is it’s a lifestyle, and 80 percent of your gains are based upon your diet. So you must be scientific in your approach with daily nutrition to succeed. To be successful it takes years of hard training and dedication, learning how your body works and how to gain lean muscle and not fat. Dave says bodybuilding and the diet industry follow very close parallel paths. In both you must first set a goal; second, you normally have an exercise regiment; and thirdly, and most importantly you must have the right nutritional program to achieve your results. Pat’s Weight Loss program and diet is very similar to what bodybuilders do, says Dave. It teaches you the fundamentals of eating the proper numbers of calories, protein, carbohydrates, and fats daily based on your body weight, body structure, and exercise regiment. Dave says that where it becomes a little tricky is recognizing that there are three basic Body Types/Structures, and that each must follow slightly different percentages of total carbohydrates, protein and fats to achieve their goals:

1) Ectomorph – very lean body, no or very low body fat or a body that’s hard to gain. This person has a fast metabolism and trouble gaining weight and would most likely follow a 45 percent carbs 35 percent protein and 25 percent fat diet

2) Mesomorph – a “natural muscle man” medium build, little body fat, looks like what we would expect a normal man’s or woman’s body to look like. “I fall into this category,” Dave says. This person would follow a 40 percent carbs, 40 percent proteins, and 20 percent fat diet.

3) Endomorph – larger boned, larger structure, slow metabolism, their bodies hold more body fat and are naturally bigger. “The largest group of Americans fall into this category,” Dave says. Our high-calorie, high-fat diets, and sedentary lifestyle contribute to this phenomenon. One needs to focus on his or her daily diet as a lifestyle. It’s not hard, but you must really calculate the daily intake of calories, carbohydrates, proteins, and fats to keep yourself healthy and fit. This person would follow a 30 percent carbs, 50 percent protein, and 20 percent fat diet.

For all, protein is the primary key at 1-1.2 gram of protein per pound of lean muscle, less fat, etc.

THE RIGHT LOOK
In looking at the fad diets like Atkins, a high protein -- “0 carb” -- high fat diet, Dave says it is too difficult to maintain and is actually unhealthy as you’re depriving your body of balanced nutrition and necessary good carbohydrates to maintain a fuel-burning metabolism and good energy for exercise.

In the sport of bodybuilding, Dave says it is an art form where all the muscles on the body are displayed in proportion in eight specific poses. In each pose you display the muscle development, separation and shape, and symmetry of the body. For example: If you have an 18 in. arm, your neck and calves should be similar in size – 18 inches. Your chest/back and quads (thighs) should have a similar balanced look, and your waist should be small to give the body an hour-glass look. Bodybuilders recognize that some body parts are weaker than others which means they would be the areas designated for more focused work.

Dave grew up in the church and has believed in the Lord since a very young age. He believes the Lord has given each of us certain gifts in life to go out and share with others. Success becomes significant in relation to how you help others. His son David is 18 now and is competing, too. Dave says his family is the most valuable blessing in his life. One of the greatest gifts he has coming from his daughter Ashley is a new granddaughter (Meryn Olivia Zangaro) to be born in September this year.