Watch this video on YouTube.

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“There’s nothing more motivating than when you find a new vein! Am I crazy?” ~ Michelle Lewin

“Progress is what motivates me to keep pushing harder and not give up.” ~ Michelle Lewin

“It’s probably hard to believe, but I hate to see my own pictures. I can’t stand it.” ~ Michelle Lewin

“Girls who lift have the most amazing bodies in the world and have an unstoppable energy. We will be happier to get a new Nike top than a Gucci bag.” ~ Michelle Lewin

“What inspires me and my biggest motivation are my fans.” ~ Michelle Lewin

“My weight was 95 lbs when I was 17 and I hated my body. So the gym kind of saved me.” ~ Michelle Lewin

“The leg press remains empty for a while after I have been there, the guys are understandably ashamed to do it after me and put less weight on.” ~ Michelle Lewin

Follow Michelle:

• Facebook: FitnessMichelle
• Instagram: Michelle_Lewin
• Twitter: Michelle_Lewin

Photography Credits:

• LHGFX Photography
• Claude Taylor

Related Images:

The post Michelle Lewin Motivation appeared first on FitNish.com.

Quick Stats

Name: Jason (Jay) Isaac Cutler
Age: 40
Height: 5 ft 9 in (1.75 m)
Contest Weight: 274 lb (124 kg)
Off season Weight: 310 lb (140 kg)
Mr Olympia Wins: 2006, 2007, 2009, 2010

“It’s not about how many times you win it, it’s about the fashion you win in it in.”

“I don’t train on a specific body part schedule, I train specifically how my body tells me I need to. I kinda go by feel, if I’m really sore I’ll take a day off, I don’t have a set day off.”

“The biggest achievement that I never expected was to give the motivation to a lot of people, when I was just trying to be motivated myself to go to the gym.”

“My first Olympia in 1999 I placed 15th out of 16 and I almost quit after that show. I actually questioned myself the only time ever in my career.”

“Iv’e done it, I’ve lost it, I’ve won it back.”

“When something’s (your muscle) so tight, you’re not gonna get the blood in there like you need to. you have super tight muscles and no flexibility and no stretching, your muscles aren’t gonna grow.”

“I get a common question all the time, Jay what’s the secret? What’s the secret? And there is NO SECRET. The secret is progression, consistency and dedication day in and day out.”

“You learn from mistakes, I’ve failed at so many things and that’s how I’ve become successful, because I know the mistakes, and you have to make those mistakes before you learn.”

“Push as much heavy weights as possible, heavy weights build muscle.”

“About the mentality of a body builder, something has to be triggered inside of you, you can’t be normal. You have to have that satisfaction of never being satisfied.”

“Stress seems to be the biggest factor in training for a competition, you can’t have a lot on your plate and focus 100%. So you have to have everything spaced out perfectly.”

 

“You can never teach anyone training advice.”

“This is a career, and if you go at it full tilt all the time, you are going to burn yourself out, so you have to set a certain pace for yourself to the point where you are continuously moving forward and being great.”

“I’m always going to weight train, but not to that extreme.”

“I stuck with the basics of training.”

“The biggest misconception is that we do things very different, that’s not the case, its very very basic what a pro body builder does. I’ve been basic since the beginning.”

“Jay Cutlers my favourite body builder of course, he’s the greatest body builder of all time.”

Photography Credits:

• Muscular Development
• Bodybuilding.com
• Jason Ellis

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Quick Stats

Name: Kiran Singh
Age: 28
Height: 1,75 m
Competition weight: 66 Kgs
Current weight: 69 Kgs
Current city: Pietermaritzburg, South Africa
Occupation: FireFighter / Part time Personal Trainer

How long have you been training for and how did you get started?

I have always been into sport, so from my schooling days. I was always very active when it came to physical activities. My parents always pushed me to do sports. So I started really enjoying tagging along with them when they used to go to the gym.

I used to swim a lot and wasn’t into weight training as I was young and didn’t know much about weight lifting but enjoyed being in the swimming pool. After swimming and messing around in the pool I used to wait for my parents while they used to do the circuits at gym and so on.

I eventually started copying them and before I knew it I was weight training. Only after I started going to college and wanted to start picking up some muscle mass did I start reading all these bodybuilding books and magazines.

I eventually purchased the well known encyclopaedia known as the Arnold Encylcopaedia and that’s when my knowledge of weight training and eating correctly started to broaden.. Since then I have never looked back.

What do you love about it and how do you stay motivated?

I love the feeling of the “burn” when working out and when the body is being pushed to its ultimate limits and beyond.

When one starts seeing results it becomes so addictive and you just want more and more results. I am constantly reading and always broadening my knowledge when it comes to fitness. I also watch Bodybuilding DVDS and staying motivated is easy when you expand your knowledge as there are always new ways to train and diet.

What tips would you give someone struggling to stay consistent?

Always keep a diary if you are just starting out. Log down what you have done, especially with training days.

Try to keep on pushing beyond what you have currently done.

Its a mind over matter mindset. It’s easy just to go to the gym and sit on a bicycle for 20minutes but to actually get to some real work you have to constantly remind yourself it’s for a better healthier life and there are always benefits with staying fit and healthy.

Tell us a bit about your accident and what you went through:

I used to ride a lot of breakfast runs. Its a bikers morning when we all meet and cruise somewhere to have breakfast. This particular Sunday ride was like no other. I used to speak to my friends and family and encourage them to also do these runs. We all met at a local garage, filled our tanks and did the necessary checks and headed off. Well thats basically all I remember.

Next thing I was awake on a hospital bed with my dad looking at me and said I was in an accident and that my leg was badly injured. Later on In hospital I was then told I lost my leg on impact and that it was a Hit and run accident. The person who knocked into me had pushed me into the barrier and drove off leaving me for dead on the free way.

There was a guy who stopped and tied what was left of my leg up with cable tie to help stop me from losing too much blood. That saved my life. I was in a medically endused coma and was put on a ventilator for approximately 3 days.

How did you manage to get your life moving forward and back into training and to ultimately compete after that?

Through the Grace of God, the Almighty, the support from my girlfriend, my sister, my parents, family and very close friends. They have always been there for me and have helped keep me focused. Doctors explained that if it wasn’t through my physical fitness and body mass I would have never managed to pull through.

Fitness saved my life and I will never give up.

I used to compete before but wasn’t so serious until I was approached by IFBB Pro Bodybuilder Marius Dohne, who offered to coach and prep me and I haven’t looked back since.

How important is having a positive and strong mind-set in life to get you through such obstacles?

Its extremely important to have a strong mindset and a positive one too. These are definitely key in achieving goals. Once you set your mind right on the correct path nothing or nobody is going to stand in your way.

Your tips to remain positive when the going gets tough and to keep moving forward?

Its always difficult for me as I have my prosthesis to deal with but one has to always look ahead and envision greatness.

Once that vision is set stay with it whether it be to write it down and or constantly say it to yourself and hear it in your own mind.

What are your future plans?

To definitely make it and feature in a well known fitness magazine. To become a Pro bodybuilder. I am chosen to represent South Africa to compete in the biggest Natural Olympia this November 2014 in the USA in California, San Diego. That to me is a huge achievement thus far and I am hoping to bring home Gold.

Take us through an average day of yours:

• Wake up: have black coffee and head off to gym for weight training and cardio. I feel working out in the morning is best. I feel energized throughout the day which enables me to get all my meals in.
• Every 2 – 3 hours: I have my meals. When I am at work I also ensure that I have a meal.
• Finish work: I head back to gym for a cardio session and finish around 9pm.
• Get home: I prep my meals for the next day.

What would your tips be for someone who is overweight and wants to get in shape and be healthy?

Get it in your mind that this is a long term lifestyle and Rome wasn’t built in a day. Stay focused and keep a food diary to record all meals eaten for the day.

Don’t just drastically change your eating plan. Make small changes and healthy changes. Include smaller meals more frequently. Cut down all sugar and high fat and high carb meals. Include more wholegrain and protein enriched foods. Drink plenty of water. Try sticking to your new way of eating.

• It will definitely be very hard in the beginning but once you start seeing results you will be pleased you started sooner than later.
• Never only think cardio will help you drop all your unwanted weight so start of slow with weight training and add in cardio at least 3 to 4 times a week.
• Take time to broaden your own knowledge of different types of foods and weight training.
• Remember not all carbs are bad for you so never completely cut out carbs. Incorperate low GI carbs to keep you fuller for longer which allows you not to start binge eating.
• Give yourself a reward of 1 solid high fat high carb meal at least once a week; preferably at the end of a week.
• You are only human, so if you feel for a piece of chocolate and have a sweet tooth, have it once and only once at the end of the week to help that craving.

Give us a brief description of your philosophy on your diet, pre contest and during the off season:

I believe being consistent is key. The only way you start to see results is if you stick to your eating plan and actually going to gym and putting in the effort.

Diet is 80 percent and gym training is another 20 percent. 100 percent at all times to see results.

Pre contest prep is the same as off season prep. I just start slacking off on the cardio a bit in the off season. My diet is simple, moderate protein intake, high carb intake and low fats.

Playing around with my carbs is what works for me for example I will have 2 high carb days, 1 low carb day and 1 no carb day. On the no carb days I up my fat intake slightly. Everyone is different when it comes to carbs so you have to see what works best for you and actually stick with it.

Do you believe in using supplementation? If so what are your top tips to using supplements?

I do believe in simple supplementation but most of the nutrients come from whole foods at the end of the day. For a beginner starting out one shouldn’t really stress about taking too much supplementation. Just a simple Whey protein shake is sufficient in the beginning for after your workout.

My supplementation intake is as follows:

• Whey protein.
• Vitamin C for the immune system.
• Glutamine is great for helping the body recover.
• Branch Chain Aminos for protein synthesis and also recovery from muscle soreness.

Give us a brief description of your philosophy on your training and on average how long do you workout for?

Being in gym is only half of what is needed to see the results you need. I believe the other half is at home in the kitchen with preparation of eating correctly for the entire day.

Once you have your diet correct the training aids in helping that fat burning and muscle development along.

I train for under an hour with weight training and my cardio is done afterwards. I do interval training with cardio as it helps shock the body and ups the heart rate so that the body is constantly in that fat burning zone. My weight training is always different. Always try new methods to get the “burn” going. For example I superset, triset and do lots of drops sets. There are many methods to get your muscles working to the fullest.

I always keep it intense and that is my key to getting lean.

What are your top training tips?

• Keep your workouts between 1 hour and 20 minutes.
• Always include a warm up before getting to the weights; for example cycle on a bike for minimum of 10 minutes to get the blood flowing and it helps get the mind focused for what is needed to be done for the session on that specific day.
• Never talk too much in between sets because the body cools down and the focus is lost. Keep socialising for when you doing your cardio or after you have finished working out.

What are your three favourite exercises?

My favourite exercise is when is comes to leg day. I only have one good leg so I have to really concentrate to get it to were I want it to be.

1. Smith machine squats

I cannot perform a free weight barbell squat so the Smith Machine aids me in keeping in strict form and balance. I can really overload my leg on that machine when it comes to adding on the weights.

I feel it works my entire leg and I can easily manoeuvre around the machine adding or removing weights to complete my sets. If I squat to failure the machine has a safety pin on it so if I cannot go any more it protects me from injuring myself.

2. Leg extension machine

This exercise is to really burn the quad up by targeting only the quad muscles in my 1 leg. I perform lots of drop sets with this exercise.

3. Body weight squats

I stand on a bench and perform body weight squats. Because I only have the 1 leg to work on I hold onto the Smith machine to balance myself and do alot of repitions with that exercise to get my quad really working.

How do you manage to train your one leg now? Do you train it in isolation?

Well I can do almost all leg exercises except for free weighted squats where I either use the hack squat machine or Smith machine for assistance.All the exercises I perform are for isolation on my 1 good leg so there is no time I am not isolating my leg.

What is the most common question you get asked?

The most common question I get asked is “How are you coping with the prosthetic.”

I cope to an extent but when I’m home I take off my prosthesis and move around in my crutches. I can explain it as having a shoe on all day. You definitely cannot wear a shoe 24 hours 7days a week. Same goes for using a prosthesis you need to give the body a break because my lower back takes a lot of strain when I have my prosthesis on, and I also on a daily basis have to deal with nerve pain.

What are some of the weirdest/annoying things you have seen people do in the gym?

The most annoying thing that I’ve seen at gym is when people are too lazy to re rack their weights and are inconsiderate to others when doing such a thing.

The weights were taken from the rack why is it so hard to go replace it and help keep the gym tidy. Especially moving around in my prosthesis I have to constantly keep an eye out for not tripping over a dumbbell or barbell laying randomly on the floor.

Favorite Influential bodybuilders:

Definitely Arnold Schwarzenegger he was the one who got me into getting fit, by reading his encyclopaedia really broadened my knowledge of fitness eating and training. Also the new era bodybuilders such as Kai Greene and Ronnie Coleman. Most of all Jay Cutler who I got to actually meet a few years back when he visited South Africa.

Favorite Quote:

 “Never let negativity bring you down use it as a drive to go beyond your limits.”

Advice for someone wanting to get in shape?

Do research for yourself as well as ask people for advice. People who you know that you can see that are successful at what they are doing at gym. Get a food diary and a training diary. Research and keep a log of what you have been doing so you can monitor your progress. Remain consistent at gym and make eating correctly part of your lifestyle.

What competitions have you competed in and your placings?

2014

• INBA Natural Bodybuilding show | 1st
• Rossi Classic | 1st

Where can people get hold of you?

• Facebook: Kiran Singh
• Instagram: KIRAN_FITNESS
• Email: kirans.rsingh86[at]gmail.com
• Tumblr: sa-firefighter

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If you’re a bodybuilding fan, then you have undoubtedly heard of the new documentary film, titled Generation Iron. It is a documentary, which follows the lives of some of the top bodybuilders in the world as they train, and live their lives day by day with one goal in mind. The Mr Olympia title.

It takes a detailed look into the way these guys live and train, and it really shows that there is so much more to them than JUST the gym.

The emotional and psychological side is also showcased which is great. From where they came from, to what they go through every day to fulfil their dreams and stand on the Olympia stage.

Pumping Iron

Pumping Iron, a docudrama film from the 1970s which starred the likes of Arnold Schwarzenegger, Lou Ferrigno and Franco Columbu was the first successful film into the world of bodybuilding. After Pumping Iron the popularity of bodybuilding, fitness and the starring bodybuilders rose significantly all over the world. It was from here Arnold Schwarzenegger became a household name. Generation Iron is somewhat of a new age pumping iron as the world of bodybuilding has changed drastically since the 70’s.

Generation Iron Trailer [Video]

Watch this video on YouTube.

What’s in the film?

The film shows their lives, not just training, but their family life, their thinking philosophies and what they have to do to in order to be the best.

It’s more than just training and eating, so even if you’re not interested in bodybuilding per say, you can still watch this and learn from them and be motivated through this film.

One thing to be aware of, is that, it is a film and has to be entertaining. So since this is the case some aspects are probably slightly exaggerated for entertainment purposes. Ok, maybe not so much exaggerated but I think it is filmed in such a way so as to emphasise certain things, in order to make those things seem much more, than they in fact are.

Film Tone

It is quite entertaining, and very insightful as it gives people a unique look into these guys’ lives beyond just the training. The overall tone of the film was relatively relaxed which was good and consistent, but could have had a bit more of a build-up. It could have built up to certain parts a bit more in order to really get you “pumped” or “psyched up” and energised which I feel it didn’t really do when it needed to.

Featured People

In addition to the main bodybuilders, it features appearances from some great other personalities such as:

• Jay Cutler
• Ronnie Coleman
• Jim Stoppani
• Arnold Schwarzenegger
• Lou Ferrigno
• Busta Rhymes
• Michael Jai White
• Layne Norton

Life Challenges

An eye opener is looking at the life of some of these men, especially of Victor Martinez. You think you have it tough? This guy has been through a lot, and you can’t help but feel bad for the guy. From his sister being murdered to him being incarcerated and then coming out of jail and wanting to get back into the Olympia and compete without any sponsors. Additionally, he lost a lot of muscle and size in prison, it looked like a tough road ahead of him. All the odds seemed against him but he still managed to keep a level head for his family.

Training Styles

One thing which stood out was Branch Warren’s training style. In every magazine article about training form which you read nowadays they all talk about ensuring perfect form and controlled movements with weight you can handle. But when you see Branch train, it is anything but controlled. It gets you thinking about everything you read.

Steroids

The big ‘taboo’ in bodybuilding and in most sports these days, steroids. Thankfully they do touch on the subject in this film, but not as much as they should have though. It is a controversial subject which most guys would rather not talk about unfortunately, so it is understandable. But it would be great if more people would talk about steroids openly in order to educate the public more on them.

Rivalries

One thing which is portrayed from the start of the movie is the rivalries between the guys heading to the Olympia and each guys belief of winning. A lot of them, especially Kai Greene are constantly talking about how Phil ‘The Gift’ Heath has had so many “Gifts” and is lucky that he has the genetics. Every guy there has been through some challenges, and you can see just how hard all of them work every single day, on their pursuit of greatness. So it really doesn’t matter what they say and who they believe to be lucky or not.

At the end of the day it is a competition and it is not based on where you came from, how you train or what you have been ‘given,’ it’s about how you look; how ripped and proportioned you look.

Phil Heath’s attitude does seem a bit arrogant in the film, but it could be seen as bordering on the line of confidence and arrogance and he probably manages to just keep it slightly on the confident side. It could also be partly the way the film portrays him.

Conclusion

All in all it was an amazing film, definitely worth watching, whether or not you’re an extreme bodybuilding fan. I think it will be entertaining for almost anyone, and it’s such a great insight into these ‘abnormal’ guys’ lives. Watching it over and over, one thing which never ceases to amaze is seeing their larger than life physiques every time.

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Quick Stats

Name: Justin Rossouw
Age: 28
Height: 1.74 m
Competition weight: 83 Kg
Current weight: 89 Kg
Current city: Port Elizabeth, South Africa
Occupation: Personal Trainer

Your transformation is truly phenomenal! Tell us a bit about how you were before, and what made you take the plunge and change your life?

Well, I’ve always been into weight training since high school but never thought about doing competitions. In 2008, a friend of mine took part in a bodybuilding show, and I went to support him. I was way out of shape.

“After seeing the show for the first time, I was very motivated to get into that condition. So I told myself, I think I should enter a show because I never saw my abs lol.”

From there on after winning my first show, my whole lifestyle changed. I continued seriously with my training and watched my eating habits.

What do you love about it and what keeps you motivated?

As a personal trainer, I love doing the things I do and that is to inspire and change people’s lives.

“I think my passion for the things I enjoy doing keeps me motivated. Seeing client’s smiling and having fun, telling me how great the feel or even helping a random member in the gym makes me become a better trainer and athlete.”

What competitions have you competed in and your placings?

• IFBB Eastern Province Novice | Welterweight U 75 Kg | 1^st
• IFBB SA Novice | U 75 Kg | Top 6
• Shameen Classic | Senior Men | U 90 Kg | Top 5
• IFBB Eastern Province Champs | Middleweight U 85 Kg | 1^st
• Friendly City Classic | U 90 Kg | 1^st
• WBFF | Muscle Model

Advice for someone wanting to start competing?

Go watch a few shows and see what it’s all about. Look at the condition of the athletes so that you get an idea of how your competition would be. Decide which show you are going to enter and plan accordingly. And remember you are your own competition.

Free weights versus machines?

I enjoy doing both but I prefer free weights over machines.

“Free weights help with strengthening the core and stabilization muscles that’s why you won’t find me on the floor doing isolated core exercises. Machines allow you to isolate the muscle group you are working and bring out detail.”

What are your future plans?

On a competitive level, I want to compete at the worlds and represent my country.  I also want to open a lifestyle center which will have different divisions such as fitness, food, and therapy.

Do you follow periods of bulking and cutting down or manage to stay lean year round?

In the past I use to, but since the beginning of 2012 when I started prepping the Shameen Classic, I basically tried to keep 70 percent of condition throughout the off season. That way it makes my prep so much easier and also allows me to see my lean muscle gains.

Dirty bulking is out; I try to eat clean in the off season and do cardio. My body fat in the off season stays between 7-9 percent.

What’s the longest break you ever took from training? Do you think you need to take a break, or can you manage to train year round?

Longest time off I would say was a week; rest is good. I believe rest is important for recovery especially from doing weight training. Elbow and knee joints work overtime with most movements which take a lot of strain. I go for my regular massage every month which helps with muscle stiffness, circulation and relaxation.

Take us through an average day of yours:

• I wake up 4 am Mondays to Fridays
• My first client is at 5 am and my last client for the day is 7 pm
• I will make time for myself to train between clients or some days I train with them because they like to challenge me, which is a lot of fun and motivation for them
• It’s a very long day so most of my day is spent at the “office”…the gym lol
• When I get home I need to prepare food for the next day
• So I will be in bed at around 10 pm

Give us a brief description of your philosophy on your diet, pre contest and during the off season:

My off season I keep my diet pretty clean, except for weekends, I do have a cheat meal, but I try to stay away from too many fast food places.

“So 70% of what I do during pre-contest, I do during the off season.”

I don’t do the whole “I’m bulking” thing. I want to see my gains in the right areas of my body especially where you need to make improvements, by maintaining a low body fat percentage.

I keep things very simple during pre-contest, I’m not very scientific, you have to figure out a formula that works best for you.

What supplements do you use if any?  Does the timing of supplements play a crucial role in their success?

I’m sponsored by Supplements SA, so I only use their products.

Timing does play an important role if you want optimum results.

I use:

• A clean protein with no carbs like 100% Whey Isolate
• BCAA’s for recovery
• ZMA
• Vitamins and minerals

Give us a brief description of your philosophy on your training and on average how long do you workout for?

My training in the off season is the same as during contest prep. Only change during contest prep would be to up the intensity, like shorter rest periods, more reps, drop sets, etc.

I do cardio both off season and during prep.

Weight training sessions would normally take me 45 minutes to complete, then I will do 20 – 30 minutes cardio afterwards, or I will split my session into morning cardio and weights in the evening, vice versa.

What’s your favorite form of cardio?

I don’t do high intensity cardio. I enjoy doing the stair climber or walking on an incline at a moderate pace. I do enjoy functional training as well.

What would you say are the three best exercises you can do to really focus on and build your quads?

1. Squats

2. Leg press

3. Walking lunges

“Barbell squats should never be excluded from your quad workout, that’s a gym rule I live by.”

After my squats I like to blast my quads at the leg press machine doing high reps ranging between 20 – 40 reps per set using a moderate weight like 240 – 300 kg for 5 sets. Walking lunges to add detail and separation between your hamstrings and quads.

Favorite bodybuilders:

Jay Cutler, Kai Greene and Victor Martinez.

Which do you prefer and why.  Today’s bodybuilders like Jay Cutler and Phil Heath, or the smaller physiques like Frank Zane.

Much respect to the new age bodybuilders like Jay and Phil, but I like the more aesthetic physique like Frank and our local hero Jaco De Bruyn.

Favourite Quote:

“Don’t be afraid of failure for it is a necessary step on the path to success.”

Advice for someone wanting to change their lifestyle and achieve their ideal physique?

Create a mental picture of how you want your physique. Thinking is already an action and believing you can, takes you already halfway there.

Start setting short term goals, like cleaning up your diet (cut out junk food, instant meals, sodas etc.) and track your progress weekly. Patience is very important, I tell that to my clients. It didn’t take you overnight to get fat, so does dropping a dress size.

So it’s a continuous process, just keep going, you will get there.

Where can people get hold of you?

• Facebook: Justin Cuts Rossouw

Related Images:

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Quick Stats

Name:  Peter Gaiser
Age:  28
Height:  1,79 m
Competition weight:  77 Kg
Current weight:  86 Kg
Current city:  Cape Town
Occupation:  Personal Trainer and Fitness Model

How long have you been training consistently for and how did you get into this lifestyle?

I’ve been training for 10 years.  I developed an interest for fitness and bodybuilding at the age of 10 when I saw Arnold Schwarzenegger and Jean-Claude van Damme on TV and that’s when I decided I wanted to have muscles like Arnold and be able to fight like van Damme.  I had two 5 kg dumbbells that my dad bought me for Christmas and that is what I used as a kid.

What do you love about it and what keeps you motivated?

“I love the fact that I have total control over my body and that I can modify it through dieting and training.”

Also the challenges of the different styles of training make it very rewarding.  Believing in myself and knowing that in the end I will become a better me is what keeps me motivated.

What competitions have you competed in and your placings?

2008

• Fitness SA Pageant, fitness model (debut), 19^th

2009

• FAME SA Fitness Champs, fitness model, 2^nd

2010

• Fitness SA Pageant, fitness model, 4^th
• FAME SA Fitness Champs, fitness model, 3^rd and 6^th natural bodybuilding

2011

• Fitness SA Pageant, fitness model,  6^th

2012

• Fitness SA Pageant, fitness model, 1^st
• Muscle Mania Model Universe Champs, fitness model, 14^th

What are your future plans?

I am currently training for the Trojan Warrior TV show due to be filmed in June this year as well as the new WBFF SA Champs in July, and then to defend my title at Fitness SA Champs in August.  I also want to grow my own brand and keep inspiring others to achieve their physique or figure goals.

Do you ever find that your weight training interferes with your golf in terms of flexibility for example?  How do you manage to balance between the two as they both require you to put a lot of time and practice into them?

I would spend 2 hours on the driving range and coach golf for 7 hours and have one or two 1 hour gym sessions per day.

“It’s all about managing your time and making sacrifices where you need to, to achieve your goals.”

I have since left the golf industry and I am now focusing completely on personal training and my own brand as an international fitness model.

Take us through an average day of yours:

• I wake up at 04:30  have a protein shake and cup of coffee then I start training clients from 6am until 10 am.
• Then I train for an hour, go home, play games with my two Border Collie dogs and attend to emails and other errands that need to be done.
• I also try to get some rest in before I start training my afternoon clients from 15:00 to 19:00.
• When I get home at 19:30, I might have another training session then I cook dinner for my girlfriend and myself and then start planning my day in terms of meals, clients and my own training sessions.
• I get to bed by 22:00 and usually listen to some music until I get sleepy.

Give us a brief description of your philosophy on your diet, pre contest and during the off season.

I am a big believer in keeping your diet simple, I don’t count calories or get technical with it as I think it’s a waste of time.  It is all about understanding what works for your body.  Currently I am on a high protein, high fat and very minimal carb diet.  I’ve found that carbs tend to make me hold a lot of water and feel bloated.

“When I am dieting for a competition I like to cycle my carbs to help get lean while maintaining good size.”

Do you recommend going on a ‘bulking’ cycle every few months or do you prefer to stay lean year round?

I don’t believe in a bulking phase, for most people it means eating a lot of shit and whatever they can find in thinking they have to put on size, meanwhile it’s just extra body fat which makes it even harder to get lean.  I believe in just keeping your diet clean all year round and enjoying the occasional cheat meal within reason.  It’s all about staying on track.

“Quality muscle takes years and years to build, not 6 months as most believe during a bulking phase.”

You are currently sponsored by USN, which 3 products do you use and would recommend as the most essential supplements?

My favorite supplements from USN are:

• USN Pure Protein IGF-1 as it’s a low GI versatile protein which can be taken at anytime of the day
• USN Amino Gro which is a BCAA supplement. BCAA must be one of the most under rated supplements out there.  I believe it should be a staple in any person’s diet who is following a hectic weight training program as its great for muscle growth and recovery.
• Finally I love USN’s new pre-workout supplement called USN Hyperdrive NO, it gives you tremendous pumps and energy while you train.

Give us a brief description of your philosophy on your training and on average how long do you workout for?

For me training is all about instinct, listening to your body and feeling the target muscle group working.  A method I use is mind-muscle connection which means imagining the muscle working while you train it. Also, it’s all about time under tension, not about how heavy you can lift, to give the muscle enough stimulation for growth.  I usually train for 1 hour.

Whats your take on Cross Fit training compared to the conventional bodybuilding style of training?

I started doing crossfit style training to help prepare me for the Trojan Warrior TV show, as you need to be strong, fast, agile, fit and be able to handle pain.  It has become pretty addictive for me as I find it more of a challenge than conventional weight training.  When it’s time to train for a fitness show then I will change it up again and go back to the conventional way.

“In the end, I believe it’s all about keeping your training interesting and giving your body a new challenge to prevent staleness and hitting the dreaded plateau.”

What’s your favorite form of cardio?

I don’t enjoy cardio but I have started doing interval running and sprints for cardio as I find using gym machines for cardio is not as effective compared to HIIT training.  Also the way I train for weights using high intensity with not much rest in between is enough to keep me shredded.

What would you say are the three best exercises you can do to build a full all rounded chest?

• Flat dumbbell press
• Incline dumbbell flys
• Super set high and low cable cross over’s

Favorite bodybuilders:

Arnold Schwarzenegger, Flex Wheeler, Shameen Adams, Shawn Rhoden, Phil Heath, Jay Cutler, Bob Paris, Lee Priest and Shawn Ray.

Which do you prefer and why.  Today’s bodybuilders like Jay Cutler and Phil Heath, or the smaller physiques like Frank Zane.

I prefer the smaller more aesthetic bodybuilders, guys like Frank Zane and Bob Paris etc.  I just find their physiques more pleasing to the eye even though I like Jay and Phil’s physiques.  I am actually more into the aesthetic fitness model physiques of Joe Donnelly, Rob Riches and Greg Plitt.

Favorite Quote:

“ Every healthy meal and every hardcore workout is one step closer to a better you” ~ Peter Gaiser

Advice for someone wanting to start competing?

Do your homework.  Decide on the look you want to achieve first then decide on a show you would be interested in doing and only enter once you know you are confident that you gave it your all in your preparations for that show.

Where can people get hold of you?

• Facebook: Peter Gaiser – International Fitness Model
• Twitter: @petergaiser
• Email: petergaiser[at]yahoo.com
  
• Website: www.petergaiser.co.za

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Quick Stats

Name: Ninos Sarkis
Age: 24
Height: 5’5
Competition weight: 79 Kg
Current weight: 82 Kg
Current city: Hamilton, Ontario, Canada
Occupation:  Teacher

How long have you been training consistently for and how did you get into this lifestyle?

My childhood was an active one. I enjoyed riding my bike and playing neighbourhood games such as nikki nine door and chase. I started playing hockey at the age of 5, soccer at 8, wrestling at 16 and developed quite a physique for myself during those years. This physique was the foundation for my bodybuilding career.

In high school i played soccer and wrestled. I had a vast group of friends and was pretty popular with everyone. I did the usual high school party routine and really enjoyed my time in Brebeuf.

It was in grade 12 when I joined my first fitness class. I never took it serious until i started to see results and getting a few compliments from friends and family. After grade 12 i had no money to get a gym membership so I started training in a basement with an old friend of mine, Loudon Ehler. This is when i discovered bodybuilding. Every day i would cycle to his house to get a few hours of training with him and feel that pump i would always be craving for.

“Before every workout we would sit and watch videos of all the bodybuilders like Arnold, Jay and Ronnie and it was then where i said i wanted to be just like them.”

At the beginning of 2011, I said to myself that this would be the year that I would compete and make a name for myself in bodybuilding.

What do you love about it and what keeps you motivated?

What gets me motivated and focused to keep training is the feeling I had at my very first show. After all those months training for it and stepping onto that stage for the very first time was just ….speechless.

“I am addicted to the lights on the stage and the crowds cheering.”

Also let’s not forget every athletes favorite source of motivation, YouTube!

What competitions have you competed in and your placing?

2011 Season

• Henderson Thorne classic, lightweight,  2^nd
• Provincials,  welterweight, 3^rd

Tell us a bit about your journey leading up to your first competition.  What was the best part of doing it and the worst?

It was May 2011 where I said I would stop wasting my time and money partying every weekend. The morning after my hockey season was over I decided to start training for a show. Every morning I would wake up at 6am to do cardio with a mid afternoon workout, for 4 months straight. I felt so healthy and amazed of how much I was capable of doing with the dedication and focus I had. My parents were not the most supportive people about this path I was heading towards especially when I dropped out of college to pursue my dream to be on stage. But then again I wouldn’t be doing what I love now if it wasn’t for that hard decision I made. This dream made me fall in love with cooking and led me into a new direction of education in the culinary arts world which compliments my everyday life.

What are your future plans?

My goal is to get on stage at the April shows and compete as a middleweight. I want to dominate that category and it can be a huge advantage with my height being at only 5’5. As for other future plans, I am educating myself to be a culinary teacher and hope to teach high school students the proper way to cook, eat and live on a healthy plan.

Take us through an average day of yours:

Well it’s hard to say what my average day is because it’s always changing. Depending on the time of year I’m either in school or working.
Either way…

• 8am – Wake up( I have 2 meals before gym)
• 10am – Gym
• 11:30 – Home, Ice shower and then a post workout shake
• 12:30 – Post workout meal
• 1:00 – I will take a couple of hours on working with my trainees, replying to emails and researching.

The rest of the day is just a lot of resting, watching cooking shows and allowing my body to recover for the next day! Also either working or in school.

Give us a brief description of your philosophy on your diet, pre contest and during the off season.

My Off season diet usually weights in at about 4500- 5000 calories.

Off season daily meals:

1. 8 eggs(2 whole), steak, oats, fruits
2. Tuna, greens, Orange juice
3. Pre workout shake
4. Post workout shake
5. Pasta, 2 whole wheat bread slices
6. Chicken, rice, greens
7. Chicken, rice, greens
8. Anything I want! (cheat meal)
9. 4 Eggs, almond butter, shake

My Pre Contest diet usually weights in at about 3500-4000 calories.

Pre contest daily meals:

1. 8 egg whites, steak, oats, fruits
2. Tuna, greens
3. Pre workout shake
4. Post workout shake
5. Chicken, rice, greens
6. Chicken, rice, greens
7. 8 egg whites, almond butter

Both off season and pre contest diets are pretty much similar to one another which I like. My off season I don’t mind how much I am putting on my plate where as my pre contest diet I will have everything weighed up to the exact number I need! And as you can see on my off season I have a cheat meal every day since I am in growing stage where on my pre contest diet I will only have a cheat meal once every week usually the night before a big workout like my legs!

Being a qualified chef, with the ability to create amazingly rich dishes and desserts, how do you avoid giving in to any cravings that you get and whipping up a great treat?

I was never really into cooking/baking and my mother couldn’t keep up with making my meals separate than the rest of my family during my shows. So my mother taught me how to cook and I started to love it and as time went by I started to teach myself amazing dishes to keep my everyday dieting so tasty! Honestly it is hard to keep away from all those deserts I make in the kitchen at work but you get use to it when it’s an everyday thing. A lot of people ask me to create a dish they eat and then enhance the flavor in it to make it much more delicious. So in the near future I will start to give back to people by creating videos on YouTube how to cook healthy delicious meals for breakfast, lunch, pre/post workout, dinner and late night snacks.

What supplements do you use if any?  And do you have a favorite brand?

Vitamins- A,B6-12,C,D,E, Fish Oil, Multi

Other than that I am all about the Herbalife 24. I use all 7 products and it’s by far the best supplements I have taken and it keeps me going strong!

Give us a brief description of your philosophy on your training and on average how long do you workout for?

My philosophy is very much so like Arnold’s, that bodybuilding is not a single-event endeavor.

“If you really want to see success, you must focus on all three components which include your training program, your nutritional intake and your mental approach.”

Usually my workouts will last 1 to 2 hours depending on what I am training that day.

My training split looks like this:

• Monday – Chest/arms/abs/calves
• Tuesday – Back/hams/calves
• Wednesday – Rest
• Thursday – Shoulder/arms/abs
• Friday – Legs/calves/chest
• Saturday & Sunday – Rest

This programme allows me to get a lot of rest. It might not work for many people but it has worked great for me.

What’s your favorite form of cardio?

Off Season – Morning shinny from 9am-11am of pick up hockey at a local rink.
Pre season- Stairs for 20 minutes after every workout

What would you say are the three best exercises you can do to build rock solid abs?  And your tips to achieving great abs?

• Hanging knee-ins
• Cable Crunches
• Cable side crunches (oblique’s)

These three exercises really brought my abs out to perfection. In order to get those solid abs everybody wants, you need to first understand that working them out is only 40 percent of the work!

“I tell people this all the time that eating properly will give you that extra 60 percent you need in order to have those rock solid abs. Dieting is everything and plays a huge part in the fitness world.”

Always train abs to failure and make sure you’re in massive cramping pain when finished and always squeeze and hold every rep.

Favorite bodybuilders:

Arnold Schwarzenegger and myself haha

Which do you prefer and why.  Today’s bodybuilders like Jay Cutler and Phil Heath, or the smaller more aesthetic physiques like Frank Zane.

No disrespect to jay and Phil but I’m more of a fan of Franks body. It’s a lot healthier looking than the guys today. People like Zane and Arnold had amazing bodies with such huge chests and tiny waists whereas now the Olympians’ chests are the same size as their waists making them look like a bunch of gorillas.

Favorite Quotes:

You’re only as good as your last rep.

“The worst thing I can be is the same as everybody else. I’d hate that.” – Arnold Schwarzenegger

One piece of advice for someone wanting to change their lifestyle and achieve their ideal physique?

Stay dedicated, stay hungry, stay focused and become the animal that lays beneath your skin!! Here is a quote that I love that goes good with this question you’re asking me.

“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable” — Socrates

It’s never too late to change!

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“Life is short, fragile and does not wait for anyone. There will NEVER be a perfect time to pursue your dreams & goals.” ~ Unknown

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Quick Stats

Name:  Tamara Kester
Age:  22
Height:  1.69 m
Competition weight:  54 kg
Current weight:  57 kg
Current city:  Johannesburg, South Africa
Occupation:  Personal Trainer

How long have you been training consistently for and have you always lived a fit and healthy lifestyle?

I have always been a sports fanatic and was involved in competitive sports from a young age.  I only began the gym side of things about 2 years ago.

What do you love about it?

I love the way being fit and healthy makes me feel!  A healthy body is a healthy mind.

What competitions have you competed in and your placings?

2012 Season

• H&H Classic, Fitness bikini, 4^th
• Ifbb Gauteng North Provincials, Fitness Bikini, 3^rd
• Mpumalanga Nabba Championships, Miss Beach bikini tall, 1^st
• Nabba SA Championships, Miss Beach bikini tall, did not place

What made you decide to start competing?

I had always excelled in the sport I had been competitive in.  I wanted a new challenge, both physically and mentally.

What are your future plans?

I have just finished studying to be a personal trainer so that in 2013 I will be gaining experience as a trainer, as well as bettering my physique for competition.  I am also planning on studying Bio kinetics at TUKS and am aiming to work with athletes in the High Performance Center, where ultimately, sports conditioning will be my main focus.

Take us through an average day of yours:

• 6am wake up, eat breakfast and pack lunch for work
• 8am- 5pm… WORK WORK WORK (eating my many meals at my desk)
• 6-7:30pm is spent at the gym training.
• Eat dinner before 8pm
• Shower and then dig into the books.
• 9:30pm bed time

Give us a brief description of your philosophy on your diet, pre contest and during the off season.

My basic diet on season consists of egg whites and oats, chicken breasts, green vegetables, almonds, green apples, steak and hake whilst limiting salt, sugar and dairy intake.

My basic off- season diet is basically the same, I just allow myself more cheat meals during the week.  I don’t think it is possible, nor necessary to restrict yourself continuously especially seeing as my off season consists of higher intensity training and the extra calories are needed to build that extra muscle.

Do you believe in completely eliminating unhealthy foods from your diet, or rather not eliminating them just limiting them?

I don’t believe that it is healthy in our day in age to eliminate unhealthy foods completely.  The way I see it is that humans adapt, and we have adapted to the foods that are put on the shelves, the steroids that are pumped into our meat, the pesticides that have been sprayed on our crops and the preservatives put into 90% of our foods.  Everything in moderation is perfectly fine!

Do you believe in using supplements?  If you do, what would you say to a woman starting out thinking she needs to take many supplements in order to lose weight?

I am proud to say that I used absolutely NO supplementation whilst  ‘on season’.

“If you follow the right diet and training program, supplements are not necessary.”

At the moment I am only taking a whey protein shake to try to build some extra muscle fullness.  The Optimum Gold Standard whey is expensive, but worth it.

Give us a brief description of your philosophy on your training and on average how long do you workout for?

I believe in quality not quantity.  If you know what works for your body, your sessions should be quick.  I do about 30 mins weights, 30 mins cardio on and off -season.  Leg sessions are an hour, and cardio close to competition goes up to an hour.

What’s your favorite form of cardio?

Haha Nobody likes cardio, but my best would be spinning.

What would you say are the three best exercises women should include in their arm work outs to get toned, strong arms?

• Concentration curls for biceps
• Dips for triceps/chest
• Side lateral raises for shoulders

Fitness models or bodybuilders?

I am a Jay Cutler fan!!! I also like Kai Greene and believe next year is his year for the Mr. Olympia title.

Favorite female fitness icon(s):

I am going to be really predictable and mention the common favourite, Jamie Eason!

Favorite Quote:

“That one hour spent in the gym is important, but the key to seeing results is how you spend the rest of your 23”

How do you stay motivated with your training and when you have to diet, and avoid giving into cravings?

I appointed myself a motivational gym partner and trainer who would keep me going. Regarding diet, I would Google the nutritional info of the food I was craving haha!

Advice for someone wanting to change their lifestyle and achieve their ideal physique?

When my mother quit smoking and I asked her what made her quit and stick to it, she said,

“You have to WANT to do it”

So, If you’re not sure about it and already have doubts, you will not succeed.  Your mind set is everything.

Where can people get hold of you?

• Email: tammykester[at]live.co.za
• Facebook: Tamara Leigh Kester

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