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Amateur Fitness Competitor of the Week: Heidi Richards

Amateur Fitness Competitor of the Week: Heidi Richards! - Pics and info and more!

  • Name: Heidi Richards
  • E-mail:
  • Age: 33
  • Where: Sheffield, England
  • Height: 5'10"
  • Weight: 130 lbs
  • Years Bodybuilding :1
  • Favorite Bodypart: Back
  • Favorite Exercise: Legs
  • Favorite Supplements: Iso Xp, Rev Xp

How Did You Get Started?

I became involved in competing as a way to motivate myself to loose the last 15 to 20lbs of extra weight that I had been carrying for the past few years. I registered in February 2006 for FAME Centrals having only eight weeks to change my physique.

I knew my body needed some serious work but I was motivated. Knowing that I'd be standing on stage in front of a large audience wearing nothing more that a bathing suit was enough to keep me focused on my goal.

Heidi Heidi
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I initially registered to compete as a bikini model but during the course of my training, I became too lean for that category and Figure became my only option. After my first show, I was hooked.

Heidi Heidi
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What Workout Plan Worked Best For You?

Working out 6 out of 7 days works best for me. I do anywhere from 45 minutes to an hour of running on the elliptical in the morning. Then later in the day I complete my weight program which is 1.5 hours. To end my day, I put in another 30 minute run before bed.

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My weight routine is based on 4 programs which I continually rotate with each routine stressing a different area of the body. One program focuses on the front of the torso, one on the back of the torso, one on all areas of the legs, plus an additional full body cardio weight program. I push myself to complete 5 sets of each exercise with breaks lasting no more than 10 to seconds. I work each exercise until failure.

What Nutrition Plan Has Worked Best For You?

My nutrition plan is a high protein low carb diet. I stay away from refined foods and simple sugars keeping my diet very clean. I have also given up alcohol. I eat every three hours and take in at least 4 liters of water each day.

I have complex carbs 2 to three times a day on Friday, Saturday and Sunday. On Monday through Thursday I have complex carbs once and then vegetables and protein throughout the day.

My Typical Diet:

    Meal 1

    • Oatmeal with 2 Source yogurts and cinnamon.
    • Coffee and water.
    • Omega 3-6-9 and vitamin c.

    Meal 2

    • 2 whole eggs with 3 whites with 200g mushrooms, cheese and small onion
    • Salad
    • Water or herbal tea

    Meal 3

    • Protein shake made with water or protein bar
    • Raw vegetables
    • Water

    Meal 4

    • Can of tuna
    • Raw vegetables
    • Water

    Meal 5

    • Chicken, fish or beef
    • Steamed green vegetables
    • Salad
    • Water and herbal tea

    Meal 6

    • Protein shake made with water before bed

Heidi Heidi
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What Supplements Have Given You The Greatest Gains?

REV Xp has been great for giving me needed energy and focus. Creatine has been excellent for helping to build gradual size. Amino Vital has been great for hydration during endurance.

Why do you love Bodybuilding?

I love fitness because it gives me the opportunity to be the best person I can be. I have been able to effectively change my physique and know there is no limit to what I can do. The challenge is amazing.

Heidi Heidi
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As a personal trainer and owner of Why Not Personal Training, I have been able to inspire my training clients and show them that anything is possible with dedication and hard work. Fitness has transformed my life.

What Are Your Future Bodybuilding Plans?

I will be competing throughout the 2007 year in the WNSO Pro division in figure. I am working on my level 2 with the OPA. I am also looking forward to competing in the USA.

Currently I am working on a book for every day fitness and I will continue to write monthly articles for the on-line journal, "Physical Training: Fitness for Combatitives." I will also be launching an on-line fitness store through my company called Ynotshop.

After having success with my success story being printed in both Oxygen and FAME magazines, I will pursue print and television media.

What One Tip Would You Give Other Bodybuilders?

Think positive. Speak your dreams. Know that with you are in control of your destiny and don't give up.

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Who Are Your Favorite Bodybuilders?

I don't have one favorite competitor but I respect all competitors for having the courage to get on stage.

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