The key factors are solid good nutrition. Nutrition is 80 percent of the battle in getting lean and ripped. Without good nutrition it is very hard to lose fat unless you are a genetic freak. You always want to make sure you are eating enough to maintain your muscle and lose fat. I typically would have somebody consume about 14 to 16 calories per pound for maintenance purposes in terms of maintaining muscle.
My first paid job as a fitness model was when I booked a shoot for Maximum Fitness. It was a featured spread and I remember how happy I was to be featured in a national fitness magazine. This booking happened about 3 years ago back in 2008 and the photographer was Robert Reif.
I think the mistakes I made as a newbie fitness model is sometimes I was too aggressive in emailing and communicating with editors. I wanted it so bad that sometimes I pushed too much at times but when you are new you have to be aggressive to be successful in the fitness industry.
The best thing about being a WBFF pro is the global exposure you obtain by being a Pro. Once you’re a WBFF Pro the organization does a great job in promoting its athletes on the social network platforms. Another thing is they do a great job in helping their Pro athletes land contracts and magazine covers which is unusual for a fitness organization to do. For any WBFF athlete that is looking to compete in a great fitness organization I would advise you to compete with the WBFF and register at wbffshows.com
I think if you can’t push this last rep you are a wimp and you don’t deserve to be called an athlete. Basically in a nutshell I get mad at myself which allows me to push that last rep.
I would tell any person that is struggling to know that the only way you can improve your physique is being consistent in your training and diet. If you fail in your consistency it is very hard to improve your body and your physical fitness level.
Free weights are great because you have more range of motion more training and you have the ability to train every part of the muscle where machine limits your range of motion but because the range of motion it prevents injuries. Machines do a better job of preventing injuries as opposed to free weights.
Well I am most proud inside the gym because I have improved my physique every year over the past 3 years since I’ve been in the fitness industry. It makes me feel good because I know how hard I work in the gym and because I compete in fitness modeling competitions I am motivated to improve my physique ever year. What I am proud about outside the gym is the ability to motivate people all over the world to be in better shape. I have that platform to do that with all of my fitness expert columns and with my social networking fan base.
My favorite abs exercise is sit-ups and I like this because I can feel the muscle working more than any abs exercise. I can envision the muscle contracting when I am performing sit-ups.
I perform sprints about twice a week and I perform 3 mile runs at an 8 minute mile pace so all my cardio is very high intensity and the duration of each cardio session doesn’t exceed 25 to 30 minutes.
My rep ranges are between 10 to 12 reps and that works well for me in terms of how I train.
A sample training routine is Monday: Chest and Biceps, Abs
Tuesday, Shoulders and Back,
Wednesday, Legs and Triceps, Abs,
Thursday, Light Chest and Biceps,
Friday, Light Back and Shoulders, Abs. I superset two to three body-parts per day. All of my exercises are 4 sets and my rep count is 10 to 12 reps. My cardio routine on Monday is a 3 mile run at an 8 minute mile pace, Wednesday cardio is a 12 100 meter sprints, Friday is a 3 mile run at an 8 minute mile pace.
Rest on Saturday and Sunday!
My diet consists of chicken, turkey, vegetables, oatmeal, brown rice and a Muscle-Pharm Whey Protein Supplement, etc. Typically when I am getting dialed in for a photo-shoot or a competition my diet consists of chicken and vegetables. Eating like this gets me shredded very quickly.
I stay lean all year round and that really is what epitomizes a top fitness model... being in shape all year round. My body-fat all year round is between 4 and 5 percent and the reason why I stay this lean is first of all I want to always be ready to do a photo-shoot. You never know when you might get that call from an editor or publisher for a shoot.
I would say get in the best shape possible for a photo-shoot because if you are not in your best shape the chances are you won’t get called again for that same photo-shoot. Also look at the magazines and the fitness models in the magazines. You can really pick up some cool poses from those fitness models.
Some of my favorite athletes are Michael Jordan, Jerry Rice, Kobe Bryant, and Magic Johnson.
My favorite bodybuilders were Flex Wheeler, Paul Dillett, Lee Haney, and Ronnie Coleman.
My favorite fitness models who I got mad respect for: TJ Hoban, Sebastian Siegel, Kelechi Opara.
My future goal is to host or co-host my own fitness show on tv. I truly believe this goal will happen sooner than later.
The two supplements I use every day are Muscle-Pharm Whey Combat Protein and a Muscle-Pharm Gel Shot. These supplements as well as other top Muscle-Pharm supplements can be bought at musclepharm.com
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