The struggle between “The Fat Boys” and the “the Cardio Kid” isn’t one to take lightly.
Which side you favor determines which size you’ll fit into when trying on those gorgeous gowns.

As prom approaches, you are heading for a critical showdown. Preparing your body to look great when you arrive for your school prom or any other social occasion hangs in the balance. Without your knowledge, throughout the holidays and winter months, your body has been held captive by the notorious outlaw gang known as “The Fat Boys Gang.” This gang is, by far, the most notorious and feared group by people who seek a slim, trim, and toned body. The Fat Boys spread ugly excess fat and obesity everywhere they go, and they are very smart and know how to deceive and trick you into thinking that eating unhealthy, just once, will be okay. They fool you into believing you will eat healthy and properly tomorrow to make up for the unhealthy items that you have eaten today. “There is always plenty of time tomorrow to get in shape,” the Boys will argue. “Eat, drink, and enjoy yourself today.”

To prove my point, just think back to how many times you have said to yourself, “No one will notice that I have gained a few pounds. After all, I wear so many heavy clothes during the winter months.” Ha! This is the oldest trick in the book used by The Fat Boys to influence you to eat unhealthy. And it works! Just look at yourself in the mirror now that spring is on the way, and you are no longer wearing all of those extra clothes needed for the winter months. Yes, little by little, you begin to fall into their clever plot, again and again, until before you know it, you have become another hostage of The Fat Boys.

But fear not, dear ladies, for hope lies just beyond the next hamburger. Hope goes by the name of “The Cardio Kid,” and his passion in life is to free every victim from the clutches of the Fat Boy’s Gang and return them to a healthy, physically fit, and toned body. The Cardio Kid does not carry a gun to fight obesity. Instead, he packs a mirror, measuring tape, a set of scales, and the knowledge of fitness and good health. These are the tools that strike fear in the hearts of all Fat Boys Gang members — the mighty weapons that are needed to fight off this evil and deceptive gang. The mirror will show you the truth that lies under those layers of clothing, revealing those extra pounds that you haven’t seen during your time of deception. The measuring tape will help you track the amount of inches you are losing each time you win a victory over the Fat Boys. The scales will help you track the amount of weight you are losing and keep you motivated during those long and difficult days that lie ahead. Knowledge is by far The Cardio Kid’s most important asset. Knowledge is what he will give you to ensure you know how to eat healthy, exercise smart, and receive the results that the Fat Boys have been hiding from you all winter long.

Here is the plan you will use to lead you to success and win the fight for health and fitness:

NUTRITION: For your nutrition plan, begin by replacing cakes, cookies, candy, and ice cream with fruit, rice cakes, and fat-free yogurt. Replace hamburgers, hot dogs, and pizza with baked, broiled, or grilled chicken breast, turkey breast, and fish. Eat five small meals a day, including breakfast, instead of stuffing yourself with one or two large meals a day. Eat vegetables and complex carbohydrates such as sweet potatoes, brown rice, and pasta. Following these nutritional guidelines will help you stop gaining unwanted body fat.

EXERCISE: To burn away that unwanted body fat, you will need to perform some type of aerobic training everyday for a minimum of 30 minutes. Of course, while maintaining all of your other activities you must be smart and use this 30 minutes wisely. A good planwould be to combine your cardio and toning exercises together. Here’s an example:

1 minute on the treadmill – 1 minute Bicep Curls
1 minute on the treadmill – 1 minute Hamstring Lift
1 minute on the treadmill – 1 minute Shoulder Press
1 minute on the treadmill – 1 minute Bench Press
1 minute on the treadmill – 1 minute Ab Crunches

You should repeat this sequence three times for a total of 30 minutes. This routine is great for burning body fat and toning your body at the same time, and its 30-minute length often is brief enough to fit into anyone’s busy schedule.

The next time you think it is okay to eat unhealthy, just remember: You can give in to the evil clutches of The Fat Boy’s Gang, or you can follow the lead of The Cardio Kid to ensure you reach your fitness goals.

Mid Position

Mike Mauney is a personal fitness trainer certified by the National Federation of Professional Trainers. Mike specializes in personal fitness training for women of all ages. For 15-plus years, he has been training dancers, models, cheer-leaders, and pageant and swimsuit contestants of all ages and competition levels (local, state, national, and international). His daughter, Michelle Mauney-Lowery, was Miss North Carolina USA 1995. Some of Mike’s training credits includes the following: Miss USA 2005 Chelsea Cooley, Miss Teen USA 2004 Shelley Hennig, Mrs. International 2004 Tammy McDonald, Miss USA 2003 Susie Castillo, Mrs. International 2002 Tonya Matney, Miss United States World 2001 Carrie Stroup, Mrs. United States 1999 Janice Ward, Miss Teen USA 1998 Vanessa Minnillo, and Mrs. America 1994 Keyna Baucom.

Additional Fitness Articles

Summer 2016

Don’t Be a Sore Loser

Staying fit sometimes results in nagging muscle pain, but we have the methods to help alleviate your discomfort.

Spring 2016

Common Core

No matter what you’re doing your core is probably hard at work, so it’s time to focus on making that your top priority in the New Year.

Winter 2015

Let’s Get it Started

Beginning an exercise routine can be the hardest part, so it’s important to remember the benefits that you’ll reap from becoming fit.

Fall 2015

Get Fit and Stay Fit

Stop falling for the latest fads and fitness crazes already, and start focusing on the basic steps that will lead you to a better body and mind.

By Sonya Roemisch B.S., CPT

Summer 2015

Back to Basics

A fitness routine should be more about being healthy inside and out, and less about just looking good in a swimsuit.

By Courtney Dawn Shaw

Spring 2015

A New Year's Revolution

When it comes to losing weight, make your new year’s resolutions realistic and set your weight loss goals accordingly.

Winter 2014

Avoiding the Incredible Bulk

Lifting weights will not make you “big and bulky,” so much as it will give you valuable and healthy muscle for an amazing body.

Fall 2014

Cheating Your Way to Synergy

Shedding even one pound can be a difficult task if you aren’t willing to create a synergy between your diet and exercise routines.

Summer 2014

Healthy Means Beautiful

Regular exercise not only means positive results in your appearance, but it also has some deeper and far more important benefits.

Spring 2014

What Good Things Fitness Brings

Getting started with a fitness routine is always the hardest part, so it’s important to remember the benefits that you’ll reap from a healthier lifestyle.

Winter 2013

Redefining your Health

The words health and fitness are often mistaken for one another and it’s important to know the difference between the two in your daily routines.

Fall 2013

Crank it Up!

By performing your exercise routines in short-but-intense bursts, you can actually achieve desired results without having to spend all of your time in the gym.

Summer 2013

The Belly of the Beast

Through aerobic workouts, you can burn away your excess belly fat and work toward a toned and sculpted physique.

Spring 2013

The Packing Order

You don’t have to be discouraged by the hard work it takes to get perfect abs, but you do have to be committed to following each step.

Winter 2012

EXCUSES, EXCUSES

Now that you’ve used every reason in the book to avoid exercising, why don’t you ask yourself how you can overcome them?

Fall 2012

Acting Your Age

No matter how old you are, it’s never too late to find the right exercise routine for you, and it just might save your life.

By Dustin Kellenberger

Summer 2012

Secrets of a 5’ 2” Goddess

Betty Thompson, first runner-up to Miss America, displays what it takes to be a true fitness competitor.

By Dr. Harvey Jenkins

Spring 2012

20 lbs in 20 Days

Through the use of the common female hormone, hCG, quicker weight loss can be achieved when combined with the proper diet and exercise routines.

By Dr. Harvey Jenkins

Winter 2011

In the Zerona

Some of the most famous faces in recent winners’ circles have taken advantage of a remarkable new laser process.

By Dr. Harvey Jenkins

Fall 2011

Clock into the Physique Factory

A variety of workout and conditioning methods can help you attain your desired body shape in a matter of weeks.

By Dr. Harvey Jenkins

Summer 2011

Feeling the Burn

With swimsuit season quickly approaching, it's time to get back to the daily grind of staying in tip top shape.

By Mike Mauney

Spring 2011

Drink up to Slim Down

One of the most important aspects of your workout involves simply having enough water in your diet.

By Mike Mauney

Winter 2010

The Spoils of Winter

It’s time to plan ahead for all of the delicious seasonal meals that will interrupt your workout routines .

By Mike Mauney

Fall 2010

Howdy Partners

Pairing up with a friend is the best way to achieve success in your daily workout routine.

By Mike Mauney

Summer 2010

Saddle Down, Partners

IAs the summer months approach it’s time to shed any excess weight you may have gained during the holidays.

By Mike Mauney

Spring 2010

Winter’s Body Wonderland

By combining two strong workouts with dedication, you can cut an hour’s routine in half.

By Mike Mauney

Spring 2009

Losing Weight, Eating Great

A healthy nutrition routine doesn’t have to mean an evil diet when it comes to building and maintaining strong muscle.

By Mike Mauney

Fall 2008

Getting Mental

You may think you’re ready to get in shape, but getting your mind set is the real battle ahead.

By Mike Mauney

Summer 2008

Training on the Go

Train even when your miles away from home

By Mike Mauney

Spring 2008

Gaining Through Losing

Prom Prep Credo: Your Loss is Your Gain

By Mike Mauney

Winter 2006

Fitness

Your 2 Common Questions Answered

By Mike Mauney

Fall 2006

Fitness: Calf Wrestling

Here's how to take a step in the right direction with some "Calf Wrestling."

By Mike Mauney

Summer 2006

Slow and Steady Rules

Following these nutritional and workout guidelines will give the patient “Tortoise” a jump on the overanxious “Hare.”

By Mike Mauney

Spring 2006

High Time To Fight Fat

The struggle between “The Fat Boys” and the “the Cardio Kid” isn’t one to take lightly. Which side you favor determines which size you’ll fit into when trying on those gorgeous gowns.

By Mike Mauney

Winter 2005

Reaping The Fruits of Your Labor

What body shape you are — apple, pear, or banana — will determine the best workout pattern to deliver sweet success.

By Mike Mauney

Fall 2005

Say Goodbye to Stubborn Inner Thighs

Here’s a three-step plan to whip those inner thighs back into shape.

By Mike Mauney

Summer 2005

All Aboard For “The Circuit Train”

Once you hop a ride on this multi-muscle workout, you’re sure to be on the right track to “Totally Toned Town.”

By Mike Mauney

Spring 2005

The Cure For Prom Fever

You won’t need a flu shot to avoid this illness, just a little planning and a pledge to take your medicine.

By Mike Mauney

Winter 2004

'One Six-Pack to Go'

If only it were so easy. You’ll have to work to achieve abs that are a cut above.

By Mike Mauney

Fall 2004

Toning the Chest To Be Its Best

Not to be overlooked, the pectoral muscles need a workout in order to do their job.

By Mike Mauney

Summer 2004

Five Steps to Sleek Shoulders

Often neglected but highly respected, deltoid perfection is what a well-proportioned upper body needs most.

By Mike Mauney

Spring 2004

Prom-Prep Fitness Tips

Jump-starting a daily workout program now can make the difference between settling for a cover-up smock or having the body to wear whatever fashions you favor.

By Mike Mauney