IFBB Professional Bodybuilder, ranked 4th in the World Masters Division (over 40)
Former Mr. USA, Mr. World and Mr. Universe
Over the past 20 years, Hawk’s worked as a sports nutrition marketing consultant and professional trainer for GNC (General Nutrition Corporation), NASCAR, Solae Corporation, Physical Magazine and World Wrestling Entertainment.
Published in Physical Magazine, Muscle & Fitness, Flex, Ironman, Men’s Health, and others.
Married for 22 years to Tracey, 3 children
Dave Hawk: Common Sense Fitness
By Mimi Elliott
The 700 Club
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 Schwartzenegger, then Mr. Universe, in fitness magazines and thought, “I could do that.” At age 17, Dave competed in his first contest and won second overall Teenage Mr. Pittsburgh. Dave said, after competing it gives you a sense of personal accomplishment and encouragement to continue.
The sport of Bodybuilding for Dave became a life time 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 third, 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, Dave says. 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.
SPRING INTO SHAPE
Dave has five good common sense tips to spring into fitness:
1. Dave says it’s important to educate yourself on fitness. “There are just no short cuts to good common sense,” he says. “The basic rule of thumb is good calories in versus calories out.” Eat fresh high quality foods, high in protein, low in carbohydrates.
2. Use the 40/30/30 or 40/40/20 diet plan. Eat 40 percent protein, 30 percent carbs, and 30 percent healthy fats. This gives you enough key protein to maintain or gain lean muscle while providing the body enough good energy to exercise and burn excess fat.
3. Diet is a hard word, but basically managing your diet represents about 22 hours of your day. Exercise comprises only 30 minutes to two hours a day.
4. Organize your time to exercises. Most plans fail due to lack of planning.
5. Dedicate yourself to a new health lifestyle. Find a balance to manage your life and fitness program without sacrificing your family, friends, job or faith.
BUILDING HIS FAITH
Dave grew up in the church, and has believed in the Lord since very young. 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 22 now and is competing, too. Dave says his family is the most valuable blessing in his life. He also has two granddaughters, Meryn, 3 and Brynn, 9 months.
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