JaminThompson fitness model black book

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The Fitness Model Black Book
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© Jamin Thompson & Contributing Authors - 2010 All rights reserved.


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Medical Disclaimer

This book is supplied for educational and information purposes only and, as
experienced in this subject matter as the contributors are, no claim or
opinion in this program is intended to be, nor should be construed to be,
medical advice. Always consult with your doctor before making any changes
to your diet and nutrition program. Readers are advised to consult their own
doctors or other qualified health professionals regarding the treatment of
medical conditions.

This publication is designed to provide accurate and authoritative information
with regard to the subject matter covered. It is sold with the understanding
that the publisher and the contributors are not engaged in rendering health,
nutritional, fitness, or other professional advice.

If fitness advice or other professional assistance is required, the services of a
competent professional should be sought. The contributors do not accept any
responsibility for any liabilities resulting from any decisions made by
purchasers and/or readers of this book.

The author, publisher, and contributors shall have neither liability nor
responsibility to any person or entity with respect to any of the information
contained in this manual. The author, publisher, and contributors shall not be
held liable for any loss, damage, or injury caused or alleged to be caused
directly or indirectly by any action, treatment, or application of any workout
method or food discussed in this manual.

The user assumes all risk for any injury, loss or damage caused or alleged to
be caused, directly or indirectly by using any information described in this
course.

The information or products mentioned in this book are not intended to
diagnose, treat, cure or prevent any disease. The respective authors of the
book and the author make no representations about the suitability of the
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The statements in this book have not been evaluated by the U.S. Food and
Drug Administration. This information is not intended to diagnose, treat, cure,
or prevent any disease.

In no event shall the respective authors of this book and or the author be
liable for any direct, consequential, incidental, special, punitive or other
damages whatsoever. By reading and following the principles in this guide,
you acknowledge that you have read, understand and agree to be bound by
these terms and conditions.

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Table of Contents
Acknowledgements……………………………………………………………………………6

Introduction……………………………………………………………………………………..7

Chapter 1. CJ Caprio - The Change Process…………….......………………………10
…

Chapter 2. Alicia Leombruni - The Key To Maintaining Weight.………………13

Chapter 3. Bobby Walters - Goals & The Challenge……………………………….17

Chapter 4. Belinda Benn - Skincare Secrets…………………………………………23

Chapter 5. Dorian Feleppa - The Competition……………………………………….31

Chapter 6. Tyler Sarry – Analyze Yourself..…………....................................40

Chapter 7. Jamin Thompson - Championship Abs......................................42

Chapter 8. Jamin Thompson - How To Get Noticed……………………………….57

Chapter 9. Jamin Thompson - Modeling Agencies And Submissions….…….59

Chapter 10. Jamin Thompson - Working With Photographers………………..61

Chapter 11. Jamin Thompson - Workshops And Conferences……….………..66

Conclusion. …………………………………………………………………………….……….67

About The Author. …………………………………………………………………..……….68

Photography Credits. ……………………………………………………………..…………69

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This Book Is Dedicated To:

The hardworking, dedicated, and committed individuals that
wish to inspire others through the transformation and
perfection of their bodies. To the man or woman who seeks the
truth and wants to improve their health, body, and mind.

You can do anything you put your mind to. I believe in you.

~Jamin Thompson

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Acknowledgements

I would like to say a special thanks to everyone who helped me put
this book together. This is not a complete list but thank you to:

CJ Caprio, Alicia Leombruni, Bobby Walters, Belinda Benn, Dorian
Feleppa, and Tyler Sarry.

A special thanks to Jason Ellis, Dario Moreno, Jeffrey Booze, Larry
Niven, Mandarich Models, Korby Banner, and all of the other amazing
photographers who graciously allowed their images to be used in this
publication.

Thank you all!

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Introduction

Jamin Thompson here, and I just wanted to quickly say thank you for
checking out my new book, The Fitness Model Black Book.

In this book, I will be your guide to getting started in the super
competitive fitness modeling industry and help you build something
that nearly every person I know would kill to have: A sexy, head
turning, jaw dropping, physique.

I did not decide to write this book to show my peers that I am some
kind of big shot or set out to prove myself. I didn’t decide to write this
book to receive praise from peers and critics.

My only goal is to help you achieve your dream. My purpose is to help
you succeed.

The other contributing authors feel the same way. That is why we are
giving this book away for free. The only reason we put this book
together is because we want to see you succeed.

We will feel successful when you are successful so be sure to email all
of us and tell us about your success so we can brag about you on our
websites!

When I got started in the industry I had many people helping me
(nobody can do it alone) so use this book as a tool to overcome the
obstacles in front of you. Remember, the biggest obstacle of all is
knowledge.

I have asked a few of my friends, whom I know and trust, to share
with you some of their best tricks for becoming a household name in
the fitness modeling world. Each one of them has contributed a
chapter where they reveal some of their best secrets for staying in
shape, competing on stage, working in front of the camera, and more.

The authors of this book have been featured in national news, been in
major fitness magazines, and are fitness model champions so you can
be certain that you are getting the BEST info around from REAL fitness
models.

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While this book can’t possibly cover every single aspect of fitness
modeling, you can be sure you will be getting enough information to
get you started. We will share with you exactly what it takes to get
your foot in the door and guide you through the steps you need to
take to make your dreams become a reality.

Here’s the thing you need to realize before you embark on your
journey however. Fitness modeling is not easy, and if you don’t love it
you will never succeed. Most of the successful fitness models I know
are all passionate about what they do and they live the lifestyle year
round.

That means eating healthy, working out like a professional, and having
the heart of a champion.

A true fitness model does not seek the glory, but rather seeks to
inspire others. A true fitness model is a role model to others that
achieving optimal health and a phenomenal physique are possible.

A true fitness model understands that there is no point in looking good
on the outside if your body is a mess on the inside. I want to help you
improve your physique so you can rock the camera, but keep in mind
that the most important thing to improve is your health and mind.

The fitness model lifestyle does not mean constant Hollywood lights
and flashing cameras, but rather an instinctive desire to look and feel
healthy. This inborn desire is the fire that will keep you going in your
quest to inspire.

This book is dedicated to the reader who seeks to inspire, who dares
to go against the grain and not follow the crowd. For the person who
truly recognizes the beauty, power, and matchlessness of the human
body.

If that is you, I challenge you to look deep within yourself to find the
passion that is necessary to achieve greatness. You do have it in you, I
can see it, and I believe that you can achieve your dream.

Regardless of whether you grace the cover of a national fitness
magazine or just become more confident, stronger, healthier, and self-
reliant, you will be a success.

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So dream big, your destiny awaits.

Yours in health,

Jamin Thompson

The successful warrior is the average man, with laser like focus.
~ Bruce Lee

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Chapter 1
The Change Process – CJ Caprio

We live in an age of frequent instant
gratification. If we want to watch a movie we
press a few buttons on our remote. Hawaii? No
problem! Just flash your credit card and hop on
a plane.

Hungry for Chinese food? Just make one phone
call or even order online!

While it is much more convenient to have these
services at our beck and call, it is also
distressing. The more we get used to having
what we want when we want it, the less patient
we may be when it comes to accomplishing some of our long-term
goals.

The result may be a series of unfinished projects and a sense of guilt
and personal failure.

When it comes to the fitness industry such an attitude is quite
prevalent. It seems that many people want abs of steel or Suzanne
Somers’ butt for nothing. They may spend loads of money on
infomercials, personal trainers and special diets to no avail.

What they do not realize is that it takes time and dedication to reach
certain levels of physical fitness.

Although money can buy many things in this world, it cannot make
one healthier. Money is merely a vehicle by which people can
accentuate the change process.

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There is no magic bullet that is going to miraculously transform
someone into a stronger, faster and better looking individual. The
change must begin from within.

It can take days, months, even years until one is ultimately ready to
make alterations to the way they live. Although this may seem like a
long time, it is necessary for some people to fully understand the
degree to which something takes priority in their life.

It takes effort to change and with this change comes uncertainty about
the final outcome. The result tends to be a sense of fatigue and
anxiety.

If change occurs all at once, these feelings can be overwhelming and
one may revert back to their default way of living because it was
simpler to maintain.

The best way to overcome such resistance is by making small changes
over a gradual period of time. Rome was not built in a day, so why
should you expect yourself to progress at such a rate?!

If you break down your main goal into smaller sub-goals that can be
achieved in a measured and incremental manner then you may notice
that the journey is much less intimidating. If you have not made up
your mind about your main goal, you can still make small changes now
to make it easier for yourself for when you are ready to take that
ultimate step.

For example, it is much more comfortable to learn how to swim in the
shallow end before jumping off the deep end. Changing does not have
to be a hazardous operation.

Although some degree of anxiety during transformation is inevitable, it
is your decision as to how you would like to interpret it. If you are
making the choice to enhance life for you and those around you then
you are investing in your health and wellbeing.

Congratulate yourself each time you reach one of your sub-goals and
plan a special celebration so that you have something to look forward
to. If you cannot enjoy some parts of the process along the way, then
the goal may not be worth achieving in the first place!

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It is also important to remember that change does not typically occur
in a linear fashion, so you are bound to have a few slip-ups along the
way. Be kind to yourself and if need be, make revisions to your plan.
There is always more than one way to reach your goal.

Allow yourself to be creative and flexible in your approach to goal
setting. Nothing in life is written in stone so it is not fair for you to
place rigid expectations upon yourself.

Finally, do not be afraid to ask for support when you need it. The more
people you have cheering you on, the better you will likely feel about
yourself and your efforts. Other people may be willing to validate you
and provide you with encouragement along the way.

Talking to friends and family during times of stress can be helpful
because it emphasizes that you are not alone on your journey.

Although the transformation process may seem initially long and
frustrating, the fruits of your labor will likely pay off if you have
patience, a plan, a positive attitude and support.

Good luck!!! Xo CJ ☺

CJ Caprio is a fitness model from Vancouver, BC. She can be
contacted at www.CJCaprio.com

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Chapter 2
The Key To Maintaining Weight – Alicia Leombruni

One thing I have found to be constant problem
with fitness competitors or even models is the
fluctuation of weight, and not being able to
maintain a good healthy weight year round after
a competition or event.

I know when fitness competitors compete as I
have for the past 12 years, the most critical
thing is learning how to maintain your
weight once that show is over.

Too many people end up restricting themselves
so much thru the contest prep that after the
show they have no self control and just can not
stop eating. Later on, those long eating spells turn into binges and
then weeks go by and you've now gained 15-20 pounds.

I've learned through my experiences that you need to know the right
amount of calories needed for your body to maintain the look that you
desire. Once you have figured that out, you then need to plan your
meals accordingly so that you are not constantly eating and binging
throughout the day.

If you know around how many calories you need to take in per day,
your body will never change for the worse because you will be able to
see that you are maintaining your desired weight. You can monitor this
by looking at your body in the mirror as well as feeling how your
clothes fit.

Another important factor is knowing the number of calories you take in
verses the number of calories you burn each day. I know not many
people won’t take the time to figure this out so what I would

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recommend highly is that you at least know on average how much
your calorie count should be daily for your body.

Once I was able to master that myself, I was able to maintain the look
I wanted so whenever I was called for a photo shoot, event, casting
call or whatever it may be I was ready right then. If I thought I may
need a couple of days to drop a little water weight it was not a
problem because I was already where I needed to be.

Another important factor to consider when you do compete in any
fitness event is that you should never be more then 15 pounds at the
most from the look you need to have on stage.

What typically happens when you are 15 pounds over target is that
most people jump on the crash band wagon and kill themselves taking
off the weight yet to put it right back on when the show is over.

I call that the infamous yo-yo effect which kills your metabolism and
wreaks havoc on your body.

When dieting for a competition or fitness event you need to ease into
it gradually and give yourself the proper amount of time to get
yourself ready. Until you know your body and how fast you can get
results, start early.

Don't wait until the last minute where you have to do 3 hours of cardio
a day and cut your calories to nearly nothing.

Dieting that way increases the chances that you will binge after the
show because you are depriving your body of almost everything it
needs to function normally.

I've had great experiences competing as well as modeling throughout
the years, but the biggest lesson that I’ve learned is how important it
is to maintain your weight and not yo-yo every time you decide to do
something.

If you do not maintain a stable weight you will miss out on many
opportunities that will come your way because you were not ready for
them. You also harm your body each and every time you need to lose
so much weight before stepping on stage for a competition or shoot.

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The model that is usually successful is the one that is always ready at
a moment’s notice not the one who needs weeks or months to get
ready.

You Are What You Eat

Many of us may laugh at this statement but when you really think
about it isn't it the truth? I have found that what we put in our mouth
portrays what our body looks like.

A good percentage of overweight people eat fast food and consume
lots of sugar so it is safe to assume they resemble the foods they are
putting in their mouth.

What I believe is that you can have the foods you want in life but in
moderation only. I eat clean and healthy all week long, and
then choose one day on the weekend and allow myself a cheat meal.

For my cheat meal I eat whatever it may be that I am craving.

That way I am not eating junk all the time but I am treating myself for
all the self discipline that I have shown all week long.

Again, as I mentioned previously, if you are counting your calories
daily then you will be able to add some things into your diet instead of
waiting until your designated cheat day because you know the amount
of calories your body needs to maintain daily the look your happy with.

If you don’t know the amount of calories your body needs daily then
it's best to save your cheat meal for the weekend.

What many people do is have a sweet or salty food here and there and
before they know it they are eating those foods on a daily basis. If you
give yourself the taste of a tempting food regularly, your mind will
crave and want that taste all the time.

If you rarely eat that treat, you will not miss it because you’re not
accustomed to tasting it on a regular basis. We often forget how good
junk food can taste when we don't eat it on a consistent basis.

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When you are really happy with the way you look, you do not even
want to put that bad food in your body to ruin all the hard work you
have done.

Chances are though, that you will not ruin that look if you allow
yourself a specific day to have a few of those foods you are craving!

I find that writing out your meals or having the same meals daily
works great in keeping the look you want. You never want to deprive
yourself of something you really want and you shouldn't have to do
that. If you are eating a healthy diet daily and have a cheat meal here
and there it should not affect the way you look.

Like I said, if you eat fast food all the time or half the time, your body
will show those results. If you are eating healthy foods all the time
then your body will reflect that as well. I think where many models
and competitors may go wrong is when they give themselves an on
season and off season look.

My opinion is that unless you’re an endorsed professional athlete
making a ton of money, I don't really know why anyone would say that
as it makes no sense to me. Other then to give yourself the excuse
that it's okay to eat whatever you want when you are not competing
and to eat clean when your are.

If you eat small portions of the right food regularly and have a cheat
when it's time, you will have no problems maintaining a great look
year round. There will be no need for an off/on season when you do
decide to do an event or competition because you will already be close
to the look you need to obtain for stage.

Know the quality of foods you are putting in your body. Our bodies are
a temple and should be treated that way! If you want to have those
six-pack abs or a flat stomach, you had better think twice about eating
those cookies three times a week.

Like I said, we are what we eat!!

Alicia Leombruni is a fitness model and figure competitor from
Phoenix, Arizona. She can be contacted at
www.AliciaLeombruni.com

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Chapter 3
Goals & The Challenge – Bobby Walters

The best way to start with any challenge is at the
beginning. Identifying and setting a realistic goal
when it comes to manipulating the body, especially
your own, can be an overwhelming but critical task
necessary for success.

A well thought out goal is a guide to reach that
outcome and keeps the focus on the end result.

Establishing a goal that is temporarily out of sight,
but reachable, builds confidence. If the goal was
unrealistic and unattainable that means failure was
inevitable. We establish goals not failures! Thinking
positive yields positive results and a realistic goal
creates confidence. Confidence in this book is a
positive result.

Having a goal means progress can be tracked. Tweaks and
adjustments can be made along the way while keeping the original
goal. Now that a particular goal has been reached and made a reality
it’s a milestone and serves as a jumping off point for more
improvement and continued success.

Each succeeding goal allows results to be quantified and self esteem to
sore. Being able to look back at the journey with a confident smile
saying “I did it; I reached my goal” is a tremendous feeling.

Many challenges in life can be overcome using a goal oriented
approach. The previous paragraphs stressed the importance of goals
because my philosophy on training, contest preparation, and general
fat loss all rely on goals.

When training, goals such as personal records are an excellent way to
create positive reinforcement. Knowing that strength, speed, agility, or

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another quantifiable measure has been reached builds a road made
out of confidence for further improvement. It is important to recognize
these goals and take pride in reaching them.

Acknowledging accomplished goals builds self esteem that stems to
the next one. Using a personal record example, with the goal of being
able to lift “X” amount of weight realized a positive mind set is now in
place setting up the next goal of upping the weight. Building on the
success of previous goals keeps motivation and spirits high enabling
more results.

Contest preparation is a goal. Taking the stage with the right look,
weight, body fat percentage, and muscle mass is the end goal for
contest time. The division and class determine the accepted look and
rules for competing. As an example, the stage presence required of a
bodybuilder versus a model are quite different.

Regardless of which division and class a competitor chooses, breaking
down the various aspects of contest preparation in to smaller goals
allows them to be managed. The smaller goals are generally
constrained by time since the competition itself has a fixed date.

Goals to bulk up, practice stage presence, and reach a conditioned
stage weight typically have cut off times measured in weeks out from
the show.

Now these are general guidelines, and may vary between athletes due
to any number of reasons, but times to bulk up occur until anywhere
from nine to six weeks prior to competition time. The bulking up period
involves a goal of reaching a certain amount of muscle mass and more
liberties with diet to facilitate muscle growth.

After the bulking up goal is reached, generally leaving six weeks or so
prior to show time, the athlete will enter a cutting or conditioning
phase in which the goal is to lose unnecessary fat and condition the
appearance of the muscle mass built up.

Conditioning, in this context, means creating an appropriate amount of
definition for the muscle made in the gaining phase for stage weight.
While conditioning, the athlete will have a focused diet with few
liberties to ensure the desired look can be brought in before stage time.

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The last week prior to competition time is often referred to as “peak
week” and requires the most discipline. The goal of peak week is for
the athlete to achieve the look he or she will be taking on stage. Peak
week must be well thought out and calculated for the safety of the
athlete as the body will make a dramatic change in appearance if
performed correctly.

This last week tests the athlete’s mental toughness to stick to the goal
as any true competitor will tell you.

Now that the high level goals of contest preparation have been
outlined, a strategy and technique for achieving those goals can be
explained.

The strategy supplied is what I use as a male model for competition.

These tips and suggestions to reach goals of building lean muscle mass,
conditioning, and reaching stage weight are provided at a high level
and are meant to provide some insight. This is how I approach these
phases of contest preparation and it may not be what you’re used to
hearing…

A common misconception while building muscle mass is the need to
pack on extra fat to make those lean muscle gains. Another typical
suggestion is that in order to reach muscle mass gains a diet very high
in protein levels is required. As it were, this strategy doesn’t follow any
of those notions of high amounts of fat or protein being needed during
mass gaining.

It’s no secret that the body burns fat for energy. But the opposite is
not true: more fat doesn’t equate to more energy. The more weight on
the body, especially fat, is terribly stressful.

Excess weight damages everything from self image to joints and
doesn’t promote lean muscle growth. The goal of the muscle building
phase is to build long lasting lean muscle and high amounts of fat
aren’t needed to produce results.

Choosing the appropriate carbohydrates, sugars, and fats is just as
important as the amount. Brown rice, oatmeal, fresh fruit, and whole
nuts are all great choices of nutrients when each is consumed in an
appropriate amount. With the proper amount of calories and nutrients

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available the body will have plenty of energy to train and make gains
without ever needing excess fat in the process.

Protein synthesis, which is essential for muscle development, requires
about a three to one (3:1) ratio of carbohydrates to protein. Excess
protein is unused and will be discarded as a result. This causes
reactions by the body to compensate for the overload of protein.

One reaction is that the body begins burning protein instead of fat for
energy. With the extra protein available the body doesn’t touch its
existing fat stores to get energy and whatever protein isn’t burned off
during training is stored as excess fat.
See a problem here?

That excess of protein doesn’t build muscle and results in more fat
accumulation.

As a model I have to maintain a lean look throughout the year but I
still need to grow when I’m not preparing for a competition. My
bulking period follows a relatively lax diet of 90/10 or ninety percent
on and ten percent off.

Meaning, 90% of the time I ensure my meals are nutrient balanced
and contain the golden ratio of carbohydrates to protein for protein
synthesis (3:1). The remaining 10% of the time I’m able to enjoy a
more flexible style. Remember that 10% doesn’t include buying out
the local ice cream or donut shop either!

The 90/10 diet split allows for focus on my goals of building long
lasting lean muscle mass, keeps excess fat from storing, and stress
levels low.

A benefit of using my strategy is that goals during conditioning time
don’t require cutting huge amounts of fat off. Gaining large quantities
of fat and then having to cut it off is unhealthy. This dramatic drop of
fat from the body has the unfortunate side effect of losing muscle
mass in the process. The calorie deficits needed to lose huge amounts
of fat causes the body to turn to consuming lean muscle mass for
energy.

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Building lasting lean muscle mass, keeping a reasonable body fat
percentage and weight, and not having to deal with complications of
excess fat are the goals that drive my bulking up phase.

Now the goal of building muscle mass has been reached and
competition time is a matter of weeks away it’s time to shed any
excess fat and condition that muscle for a solid stage appearance.
Similar lifting routines can be used during this period of conditioning
but the focus is altered. Rather than trying to pack on more muscle
the idea in this phase is to define, balance, and sharpen the
appearance of that existing muscle for the stage.

The mass built during the gaining phase needs to be conditioned for
the stage. Conditioning the muscle hardens it and primes it for the
stage light. All the effort put in to build muscle now requires additional
work to show it off.

The conditioning phase tests mental toughness more so than physical
strength. Manipulating carbohydrate, protein, fat, sodium, and the
intake of other nutrients, results in chemical changes within the body
that will alter your mood.

Careful planning and having the mental toughness to stick to that plan
will make the goal of conditioning a reality. This is the make or break
point for a stage athlete!

Conditioning doesn’t equate to hours on hours of riding the stationary
bike, climbing the Stairmaster, or wearing soles out on the tread mill.
Sure those are tools to be used during conditioning but they aren’t the
only ones. The benefit of lifting weights during this period should not
be overlooked.

Calories are still burned, the heart is still strengthened, and the
muscles are still activated while lifting. The trick becomes adjusting
the amount of weight and the time of rest between each set for
conditioning.

Goals for mass gaining allow heavier weight to be pushed with the
added benefit of more rest between each set. At the same time heavy
weight can still be pushed while conditioning. Being depleted the body
won’t feel like lifting heavy but it’s a good thing the mind tells the
body what to do not the other way around.

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There are several alternatives to typical “cardio” exercises that are just
as effective if not more so and provide variety. Plyometrics, full body
exercises, and moderate to heavy weight with high reps and little rest
between sets are all methods I use for my conditioning goals.

On depleted days I’ll perform a combination of plyometrics and full
body exercises.

Keeping the intensity high and the weight at a moderate level does
wonders for strengthening the heart, definition, and fat burning. On
leg days take it outside to the track and perform sprints.

Throw in some body weight exercises such as push-ups, pull-ups, sit-
ups, etc to round out the effort while resting between sprints.

When carbohydrates are available try doing some Olympic lifts for full
body conditioning on some of those days. Don’t be afraid to throw up
some weight either. It might feel like torture and the body is giving up
but with steady focus the effort put in to conditioning will definitely
show up on stage.

Contest preparation is a series of goals. The realization of lean muscle
mass gaining and conditioning goals all require mental toughness.
With the mind on board the body will follow! Training, dieting, and
practicing stage appearance for competition time take a lot of resolve.

Make no mistake about it; some days will require more effort than
others to stay on track. On those days know that staying true will
enable goals to be reached. All athletes go through these periods and
being around positive people that also understand the process makes
all the difference.

Reaching goals safely and taking the stage in the best condition
possible trumps the feeling of any of those low days. Find inspiration in
building on previous goals and always look forward.
Get the mind right and the body will be tight!

Bobby Walters is a fitness model and personal trainer from
Miami Florida. He can be contacted at
www.AthletesMentality.com

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Chapter 4
Skincare Secrets – Belinda Benn

Everyday people ask me, what is my secret to
looking and staying young? Why? Because at
45 I look better than many 25 year olds!

But it wasn’t always that way. As a teenager I
was overweight, sickly, unfit and to top it off –
I had acne!

I used to dream of day when I would be
beautiful, with clear skin and a great body.
Well, as fortune and fate would have it, that
dream came true.

Today I am a successful fitness model,
physique competitor, sports and health writer,
personal trainer and online fitness coach!

It all began when I was lucky enough to start working in the cosmetic
industry at the age of 24. I knew nothing about skin care, makeup or
taking care of myself – but I learned very quickly.

I started on the shop floor and worked my way up to the role of
National Training Manager for the third largest cosmetic company in
the world.

Not only that - I spent 10 years travelling internationally, studying the
skin - and learning how to keep it beautiful! I learned from one of the
most culturally sophisticated and scientifically advanced people in the
world – the Japanese.

What I have discovered over the last 20 years is that beautiful, healthy,
toned skin is achievable without fads, gimmicks or spending hundreds
or thousands of dollars. So, let me share my just a few of secrets with
you!

23


Keep your eye out for the exciting premier release of my personal and
proven fat burning nutrition plan “Get Lean Program”
www.getleanprogram.com

Why You Need This!
As I became fitter and my body started to change - building muscle,
leaning out and preparing for photo shoots and competitions - I
discovered all of this was very demanding on my skin.

So based on my 20 years of knowledge and experience, I developed
some special routines designed to keep my skin tight, toned and
glowing. If you want to look amazing on your special day - it’s not just
about reducing your body fat percentage, or building that extra muscle,
gaining definition, or reducing water retention.

I don’t care if you are 20 or 50, male or female - you MUST take extra
special care of your skin, because after all - it is the packaging that
presents your physique to the world!

Know Your Skin
There are many different skin types needing different kinds of care. If
you don’t know your skin type already, find out what type you have.
An easy way is to go into any store that has cosmetic brands and ask
to have your skin analyzed.

You may like to ask 2 or 3 different brands in order to get an overall
opinion.

They will recommend a skin care range for you but there is no
obligation to buy. If you have specific skin concerns - for example like
acne, pigmentation, redness, excessively oiliness or dryness – then it
is worth finding a dermatologist for advice.

I wish I had done this when I had acne, instead of wasting hundreds of
dollars on cosmetics.

If you have specific skin concerns, finding the correct medical
treatment is much cheaper and way more effective that wasting
money on “cosmetics” that do not contain the necessary ingredients to
treat your skin medically and fix the underlying problems.

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The Basics - Cleanse and Purify
Stunning skin begins with getting it really clean and keeping it that
way. Every day our skin excretes heaps of toxins – a combination of
sweat, oil, and impurities.

If not properly cleansed these toxins can be the cause of premature
aging (fine lines and wrinkles), pimples, redness and rashes – just to
name a few.

Now cleansing doesn’t mean scrubbing the bejeebers out of your skin!
It means removing those toxins while preserving the skins natural
protective layer. Depending on your skin type you need to find a
gentle cleanser that cleans your skin without stripping it of natural oils.

More expensive doesn’t mean better!

One of the most important secrets is – you need to clean your face
first thing in the morning. Overnight as our body rests our skin is
working hard to renew itself. Part of that process is eliminating toxins
and shedding dead skin cells.

When you wake up all that is accumulated on your skin and needs to
be washed away so it can breathe and function at it’s best during the
day! For this I use a rinse-off cleanser, one that mixes with water and
washes off.

I use the same one before I go to bed so my skin is clean and ready to
rejuvenate overnight.

The second cleanser I use is a rinse-free cleanser that is used with
cotton pads. After working out normally my skin is really sweaty and
oily and I found if I don’t clean it straight away it gets really prone to
pimples, blackheads and even heat rash.

So if you are in a rush like me, keep your special cleanser and cotton
in your workout bag and clean your skin straight away after working
out – it feels awesome!

The other cleanser I use is a make-up remover. Make-up is normally
oil based and to remove it properly you need an oil based remover – a
cream or a lotion that can be tissued or rinsed off.

25


Again, cleaning your skin completely after wearing make-up is critical
to maintaining healthy skin. Your skin needs to be clean, so it can
breathe, renew itself and stay looking young.

Moisturize and Protect
Your skin produces its own natural moisturizer – the lipid film. But
sometimes due to our environment, climate changes, stress or diet our
skin develops an imbalance and we experience extra dryness, oiliness
or a combination of both.

Our goal is to keep the skin lightly moisturized so it stays soft, smooth
and glowing. If you have oily skin, then try an oil-free moisturizer. If
your skin is normal, use a lotion. If your skin is dry, use a cream.

Always moisturize after cleansing, especially morning and at night
before bed. When you put your moisturizer on take a little time to
massage the skin which helps to improve blood circulation and keep
your skin firm and youthful.

Take extra special care when flying and carry a small amount of
moisturizer in your bag and apply it regularly to keep your skin moist,
especially around the eyes – it makes a huge difference of the other
end of your flight.

The eye area tends to be a little dryer than the rest of your face so
choose a richer cream and apply a small amount with your index finger
in a gentle, patting motion around the orbital bone – morning and
night and even during the day if you work in air conditioning.

Exfoliate and Rejuvenate
This skin care secret is one my first Japanese boss taught me – the
daily ritual of exfoliation to promote health and longevity!

Every night while you sleep your skin works hard to rejuvenate itself,
producing new skin cells and shedding old ones. Ideally during the
course of 28 days, the surface of your skin completely renews itself.

The speed at which this occurs (how efficiently and effectively)
depends on many factors including, diet, hormones, circulation and
age. The secret to a youthful, younger looking skin is to encourage this
self-renewal process through exfoliation.

26


Exfoliation is nature’s little helper. It encourages the healthy
metabolism of your skin by stimulating blood circulation, cell renewal,
encourage elasticity to help prevent sagging and premature aging.

Not only that, I discovered that during the leaning out process as I
drop body fat, exfoliation helps keep my skin adjust to the changes in
body weight and stay tight, toned and elastic!

There are several methods of exfoliation, depending on your
preferences and whether it is for the face (gentle) or for the body
(more vigorous).

If you have never exfoliated, begin slowly and gently, say once or
twice a week and then over time you can increase the intensity as
your body becomes accustomed.

These are just a few of the exfoliation methods I have used since my
early 20’s:

Body cloths or brushes
The Japanese have special body cleansing cloths that are used daily
during bathing and which they believe promote health and longevity.
The cloths are made of soft cotton and texturized.

These days you can buy a body exfoliating cloth or brush in most
supermarkets, heath or beauty care stores.

Use your favorite body cleanser to lather up and then begin at your
toes and feet, going in circular motions up your legs, concentrating on
your thighs and butt, then stomach, then arms and neck.

Massage with the cloth as you go to gently remove all the dead skin
cells and stimulate your circulation.

You should feel like brand new afterwards! For very dry skin try using
a body oil with a little water. For those that like it more vigorous you
can try dry body brushing.

Exfoliating Scrubs or Creams
I have always loved exfoliating scrubs! These are particular great for
your face since you can buy them according to skin type and
sensitivity. If you are prone to blackheads these are excellent to help

27


keep the skin clear and can also be used other problem areas such as
your back or arms.

Facial Masks
There are lots of different facial masks – some of which incorporate
treatment effects such as anti-aging, firming and moisturizing. Choose
one according to your skin type and use once a week.

I find using a mask is essential prior to leading up to a special event
such as competition to keep my skin in great condition and
compensate for the stress and extra demands of my diet and training.

Chemical Exfoliators and Professional Treatments
Over the last 20 years there have been incredible advances in
chemical exfoliators and today there are a myriad of products available
- from simple moisturizers that contain alpha hydroxy acids (AHA) to
sophisticated chemical peels administered by dermatologists.

Each treatment has its place. My one word of advice is to patch test
any new cream or treatment before you go ahead with your entire face.
Everyone reacts differently to the strength of the ingredients.

So test to be safe and then you can proceed with peace of mind. Even
you are using a qualified dermatologist, request a pre-treatment test!

Love Your Body
If you are reading this then most likely you spend a reasonable
amount of time and money on your fitness and nutrition. To make the
most of your investment you need to also love your body – so it loves
you back! That means some regular pampering.

While working out, losing weight and preparing for special events can
be enjoyable and rewarding, it is STRESSFUL!

And stress is your biggest enemy to staying and looking young.
Making some time to pamper yourself, de-stress and really deeply
relax – it will pay huge dividends. If you are the type of person that is
really driven, likes to succeed, and work hard – then this is even more
critical!

28


Here are some of my favorite things to help me relax which also bring
tremendous health benefits to help boost your immune system and
keep you in top condition:

• Massage
• Hot bath with essential oils (lavender or rose)
• Jacuzzi
• Steam and/or sauna
• An early nights sleep
• Sex

A Few Special Extras!
There are so many things I would love to share with you but here are
a few of my favorite tips!

Laser Hair Removal
When I started doing sport and took up surfing at age 37 my sister
said 3 words to me: “laser hair removal”!

Having excelled in sport and taught physical education she knew all
about the perils of hair removal - shaving, waxing, creams and
electrolysis, just to name a few!

I took her advice and never looked back. It isn’t cheap but even if you
consider it just for your bikini line or under arms – it’s worth it. Some
parts of my body never have to see a razor ever again!

Enchanting Eyes
After you have done all the hard work to look amazing, it is your eyes
that bring your physique to life with personality! There are several
little things you can do to make the most of your eyes.

Eye lash tinting makes your eyelashes appear darker and longer to
frame your eyes.

Most beauticians offer this service. While you are there, have your
eyebrows professionally shaped and buy an eye brow pencil and brush.
Use whitening eye drops to keep your eyes moisturized and clear.

29


All these are little things but they add up to a big difference and not to
mention they make you feel great!

The Big Day
Finally, it’s your big day! Getting your physique to this point takes
tremendous commitment and hard work but don’t let yourself down by
overlooking your skin! My best advice is to test run EVERYTHING!

If you are going to shave, then test your shave cream and razor a few
days before (I had an allergic reaction to a shave cream the night
before a shoot – over my entire body!). Do a trial for your make-up
and hair. Double and triple check you have everything and what you
need to do on the day.

Keep your skin really moisturized right up until you need to apply your
make-up so your skin doesn’t dehydrate. I also use an Evian water
spray which helps a lot.

If you have done every thing right and taken care of your body and
face during the weeks leading up to the event then your amazing skin
will showcase your physique to it’s best!

Ask Belinda
Thank you for taking the time to share a few of my skincare secrets.
And before I go I have to mention my biggest secret of all - never
thinking you are too old or that it’s too late! I didn’t participate in any
sport before the age of 37 and I started my fitness modeling career at
44!

So NEVER – say NEVER!

I would love to help you in your fitness journey, share more of my
secrets and inspire you to stay young and strong!

So please take a moment register on my website
www.belindabenn.com or email me with any questions or comments or
just to say “hi” at belinda@belindabenn.com
Thank You and Stay Strong & Young,

Belinda Benn is an Australian fitness model living in Panama,
Central AMerica. She can be contacted at
www.getleanprogram.com , and www.belindabenn.com

30


Chapter 5
The Competition – Dorian Feleppa

Hi Everyone,

I’m glad you are taking the time to read this book!
I hope you walk away with some great tips and
knowledge to help you to live a healthier lifestyle
and live your dreams.

All of the tips and advice that I am about to share
with you are things I either was told, learned or
figured out along my journey to success in staying
fit and prepared for my figure competitions.

The older I get the younger I look and feel. On the
other hand, I look at my family's medical history
and it does not look so good. So to prevent any major medical issues,
I decided to take control of my life right away.

Besides looking and feeling healthy there's nothing more gratifying
than beating yourself at your own game, and I like a challenge.

First things first, you need get the approval of your doctors before you
begin any exercise program. Next, you must be determined and
dedicated and focused to yourself in order to accomplish your dreams
and or goals.

This does not mean you need to set up a bed at the gym and forget
the rest of the world around you because you spend endless hours in
the gym and only eat small amounts of blah food all day like nuts and
berries while, taking a slew of vitamins and drinking gallons of water
till your eyeballs fall out while getting a lack of sleep each night.

Come on let’s be practical here and live life a little!

31


You have to be happy living within your own skin, so what ever
improvements you make to your body are better than doing nothing at
all, right?

Your environment is not going to change by itself so you need to make
the change your environment yourself. This means you should carry
nuts, fruit and water with you so your blood sugar doest plummet you
don’t go on a rampage eating everything in sight.
That would set you back ten fold.

My Story:

I’ve played sports all my life. When I went to college I let the daily
grind get in my way of eating healthy and fell through the cracks by
eating poorly combined with constant sleep deprivation.

My studies took up most of my time and consequently my weight shot
up to 150 lbs which made me unhappy about myself.

I trained hard, but no matter what I did…no one couldn't see what I
was building underneath my fat. Eventually I made the decision to
grow up and start becoming serious with my health and fitness.

I got educated on my own about food and then through a switch in job
location I got tossed into competing by wonderful friends who showed
me the ropes. To this day my life has completely changed.

I had a bunch of friends back then who were bodybuilders and fitness
competitors that helped me learn the sport we call figure, which by the
way first started in 2003. I am grateful to every single one of them.

I knew I had 16 weeks out before competing the first time so by 12
weeks out I said, "ok" I’m mentally ready for the grueling time ahead
of me.

In 12 weeks time I dropped from 150 lbs to about 117-124 lbs
depending on the show I was in, and maintained a good off season
weight that was never more than 10-15 lbs over my target weight. It’s
easy to do once you have all the right material and means to do so.

I had great coaches that prepared me for competition while taking me
under their wings.

32


They were hard on me and I was hard on myself. In no means is it
easy or cost effective but what you walk away with is a sense of pride
in yourself of accomplishment.

Before you start you have to know what your goals are and lay down
the law and stick with the plan.

Till this day I still live by there rules even if I’m not training with my
old coaches and I teach others to do the same.

How could I teach others if I didn't go through the process myself?

My Secrets For Success:

Here are some simple rules to start yourself out with. These are my
rules of thumb that I live by as well as teach my clients that I train.

Just for the record, when I am talking about healthy eating, I like to
omit the word diet because it sounds daunting. Instead, I use the word
healthy lifestyle because it is a choice that you make for yourself to
get healthy and besides you need all these components to get started.

Deciding to get started is the hardest part, so congratulations on
taking the first step!

Here’s what you need to do if you want to be successful. You must
learn your foods, read labels, know what’s going into your body, and
become a smart shopper.

The five first main ingredients in your products you've bought should
indicate how much is in your food.

For example, if salt is in the top five then let’s find low sodium food
choices or cook from scratch so you can determine how much you
want or need in your meals.

It can be a pain to prepare a meal and it is much easier to just go out
to dinner and order but, take the time and make the best decisions
you can for you. Think smart, think waistline and energy level.

33


My best advice to those who have no time to cook, have an excuse not
to cook or too tired to cook, is to take either one day each week and
prepare foods a week ahead or one month ahead and freeze those that
can be frozen and refrigerate those that need to be.

From start to finish it should take about one and a half hours for you
to prep, cook, weigh and to clean up everything. I know it is worth its
weight in gold for me to prepare my life this way in the kitchen. I
remember looking at tv dinners and soups and how many over loaded
ingredients I could not pronouns or need in my daily meals.

I don't prepare my foods naturally by preserving them with ingredients
I can’t pronounce or that are only added to cover up bad taste. I know
I like to eat so I learned to cook well, and I usually only pick up
recipes that consist of only 30 minute meals.

You can tweak recipes just as I do and now when I go out to eat the
waiter or waitress are usually accommodating. Nothing is set in stone
however, for example, sometimes I even go out of my way to order
pure cocoa with nothing in it.

It takes some effort on your part to do the research. But it is worth it
to get educated so go online or pick a book or magazine up and learn
what's healthy and what's not.

You can also trade recipes with friends to make it more fun!

Competition Prep:

Here is my simple and easy strategy for remembering how to eat,
drink, take supplements and rest: Eat like a king for the first meal,
light on the second, prince by the third, light on the fourth, pauper by
the fifth and light on the sixth meal of the day.

Do yourself a favor and most competitors do this; use a detox to drop
the unwanted waste in your system.

You can lose up to 10 lbs! You should clean yourself out this way no
more than three months out of the year each year to get rid of
parasites and toxins that you’ve built up. Plus, detoxifying your body
helps to prevent colon cancer and other medical issues. Your body will
then be able to absorb the proper nutrients it needs after doing this.

34


You must also drink plenty of water. I recommend at least 8-12
glasses daily.

If possible, I like to start the day off right by heading to the gym to
train before any other part of the day interferes. If I can’t workout
when I get up then right after work I will change and run to the gym
before I completely unwind for the days for at least an hour.

If I don’t do it this way I'll never make any important downtime for
myself.

If I can run around working for everyone else, paying bills and doing
chores then I must make time for me or what good will I be to anyone
else?

Working out is a great stress reliever, physically and mentally and it
leaves you with happy endorphins. You can’t get any purer of a high
than that!

When others start to see the effort you have put into yourself eating
right and working out…and see that you've sculpted a new you…this
inspires others to get into better shape themselves.

The hardest part of all this is diving right into a new healthy lifestyle
because you want it so much…sort of how you want that corner desk
at the office! All of this stuff can be scary, especially taking into
account all of the responsibility that comes with it.

Change can happen fast and change can happen slowly it’s all up to
you how much your willing to put into working hard each day.

Be good to yourself and be sure to incorporate proper supplementation
because your healthier meal plans may or may not allow you to get all
your nutrients in.

If you are not sure which supplements to take you can find a
nutritionist in your area or can simply ask friends who have competed
before which products are safe and effective.

35


The reason to supplement is because the harder you diet and train for
a show the less likely you are to consume enough nutrients your body
needs.

You don't want to shrink good muscle away after all your hard work,
plus you want to sustain your energy levels through the day and be
able to function.

Eating a strict meal plan for competition can take a toll on the body
because it gets stressed and goes through various changes. You can't
stay super lean unless you’re a man and even guys have difficulties
sustaining a lean physique year round but maintaining a lean body in
the off season is generally much easier for men. Women need to work
harder at this.

Your brain and body need a certain amount of body fat to function
correctly, don’t get me wrong, but it seems everyone has varying
opinions as to the best way to LOSE that body fat.

This is how confusing, frustrating and at times scary it can get putting
yourself in someone else's hands. Some coaches I’ve worked with had
me eat five meals while others had me eat six.

Some say, start your meals early make sure you get them all in
because your last meal should end by the 6 pm cut off time so that
your body starts fasting for the next few hours till you awake in the
early morning.

Some would say to remember to choose foods that energize your body,
keep you slim and maintain good muscle to your frame.

Different coaches would let me eat nuts in place of meals and some
only if hungry…others would make me wait until I could eat my next
meal.

Coaches would sometimes either have me dehydrate for a week and
carb deplete then carb overload, while others would have me drink up
to two gallons of water and maintain a strict diet of not eating certain
kinds of food that week, while others like salt over load.

Then I’ve been told I can use water pills while other coaches said
absolutely not. I was encouraged by some to use Vaseline,

36


preparation H and plastic wrap sit in the sauna for 20 minutes pre-
competition, while others said No Way just work hard and do what I
tell you.

That’s every coach, and let me tell you how hard it is to entrust every
part of you in their hands praying they know your body, know your a
female and that your all natural.

Training Style:

When I’m in the weight room I’ve got my headset blasting with my
pumped up tunes and my hat worn real low so that there’s no way any
eye contact can be made with anyone. I need people to know I’m
serious in my training and that I’ve got no time to talk, I’ve got work
to do.

I typically split my body into major and minor body parts each day for
thirty to fifty minutes…and depending if I’m off season…I’ll train four
days a week.

I also split my week up leaving me with a day off of weights mid week.
I’ll also do cardio five to six days a week. If I were preparing for a
show I’d be doing two hours of interval cardio, plyometric or gorilla
training.

I like to spice things up in the gym when doing cardio!

Training is a whole world in its own with freedom and focus. Find the
standard but find what works for you. Push yourself hard in order to
make change in your physique.

I used to walk out of the gym exhausted and then two days later I
became sore from two days prior. Besides my coaches being brutal
with me with the weights, cardio, posing for hours daunting diets, I
maintained that same structure from them to this day.

I wouldn't have it any other way.

I've tried many ways of dieting for contest prep. The better prepared
you are with knowledge and combine that with a driven force to re-
sculpt your physique plus a positive attitude the better prepared you
will be for the big stage.

37


Remember this, if you want to compete as a fitness model, the rest of
the outside world will have to be put on hold for a while until your
contest is over. It takes a lot of time and energy to prepare for a show
and sculpt your body for stage and that requires sacrifice and
dedication.

Keep in mind that if you are competing naturally you shouldn’t
compete more than six times per year. The body typically cant handle
that work and stress load.

It’s taxing on your thyroid as well as the rest of your body.

You can stay lean year round but its impossible 365 days out of the
year to stay ripped up. The body can only maintain that body fat level
for a short amount of time.

If you do not come down slowly onto an off season diet which has to
be specially designed for you by your coach or nutritionist your body
will start to retain water and you could experience painful bloating of
the stomach for several weeks.

I recommend finding a nutritionist that has worked with competitors or
competed themselves because they will know how to help you.

Since I know my body rather well, I can prep six weeks out for a show
because I keep myself lean year round.

If you’re someone who has to revamp themselves completely it may
take twelve to sixteen weeks out for contest prep and that could mean
you will be in the gym seven days a week for up to four hours a day.

Learn to maintain yourself after your first show and the rest is easy.
Post competition maintenance is the key to success over the long term.

The longer you extend the contest prep diet in the months leading up
to means extra physical and mental drain on the body. Plus you can
also lose valuable muscle mass.

I hope my own experience has given you a bit of insight to the world
of healthy living, fitness modeling, and competition. Either way you’re

38


a winner as long as you stick to a program that you believe that works
for you.

I hope to hear from you with any questions or concerns you may have.

I want to thank my dear friend Jamin Thompson for asking me to be a
part of his E-book as a special edition to his wonderfully written
detailed book The Six Pack Secret.

I am very honored to have been able to share a part of me with you all.

Wishing You All The Best!

Sincerely,

Dorian Feleppa

Dorian Feleppa is an actor & model from New York, NY. She can
be contacted at. http://facebook.com/dorian.feleppa and,
http://www.imdb.com/name/nm3345742

39


Chapter 6
Analyze Yourself - Tyler Sarry

After competing in quite a few fitness modeling
shows over the past few years, I have learned
quite a lot along the way. I competed in my first
show with FAME in 2005, and I got my friend to
videotape everything so I could critique myself
and my competitors.

Whether getting on stage or starting your
journey to get into shape, critiquing yourself is
one of the best ways to measure what you need
to work on.

When competing, you get a first-hand view at
what the competitors that did the best did
differently to help them win! But when you analyze and compare
bodies and see what you need to work on you have something to
visually see and that helps you improve.

When in comes to general fitness and taking on a new lifestyle it helps
to set a goal, and videotaping and photos will show you progress,
which will help keep you motivated.

Another thing I always made a point to do was when I saw someone
with a body part that stood out to ask them what specific exercise they
do to get those results.

Well exactly one year after the FAME show, I came back to compete in
that same show, and after taking all of the above into consideration, I
WON!

This win launched my fitness modeling career and now as a personal
trainer I get to practice what I preach to my clients who range from
beginner-competitor.

40


Keep in mind that the biggest part of being fit or training for a show is
diet.

If you plan on competing, you will have to cut back on calorie
consumption while increasing energy output. And of course you will
have to be consistent with resistance training.

Also, when it comes to training, you have to be clear what your goals
are (strength, size, endurance, sport specific etc) and then you can
implement a proper training routine based on those goals.

When I am training for a show I typically do my cardio on an empty
stomach (30-45 minutes at a 65% heart rate) while always
remembering to supplement properly. I generally take a multi-vitamin,
BCAA, and glutamine so all of my hard earned muscle is not lost.

I will also drop my calories by 100 each day until I am consuming
approx 800-1000 less than my average daily intake. This helps speed
up the fat loss process.

Because of my career as a fitness model, my training does not change
much because I do not want to be overly huge or vascular.

Tyler Sarry is a fitness model from Toronto. He can be
contacted at www.TylerSarry.com

41


Chapter 7
Championship Abs - Jamin Thompson

As the centerpiece of the human body, the
abdominals naturally draw the eye, and if you
want to become a successful fitness model,
having an impressive core is mandatory.

The biggest problem most people encounter in
their quest for six pack perfection is that they
just don’t have the right information.

There is a TON of hype, lies and mis-
information out there about abs, causing
many people to be confused about the best
way to achieve a ripped midsection, causing
most to just give up in despair and blame it
on their “genetics”.

While the information about abs I’m going to share with you here is
quite valuable, this is by no means a “tell-all” six pack abs blueprint,
so if you want more you can get all of my six pack abs tricks from my
six pack abs program: The 6 Pack Secret.

For what seems like centuries, we’ve all been spoon fed false
propaganda that says you MUST do thousands of crunches and hours
of long boring cardio to lose your belly fat and get in better shape.

We have also been told over the years that low fat & low carb diets are
the best way to lose stubborn body fat.

Millions of aspiring fitness models and regular gym buffs hear how well
these types of diets and workout methods have “worked” for the
people they see in the ads and magazines and they try to follow along,
getting more and more confused as the weeks and months go on.

42


Everywhere you turn these days you see flashy websites and
advertisements with shady so-called experts pitching you on a new
diet, supplement, or workout system that is supposed to be the next
miracle or savior.

If you have been frustrated by a recurring lack of success, let me just
state for the record that you aren’t lazy, and you aren’t unmotivated.
The problem is that without the right information…you are dead in the
water with no chance of success.

Because of the quick fix society that we live in, our minds are
conditioned to want instant results, and we see that everywhere from
instant messages to tweets, to tivo, to on demand movies, etc.

Major diet and supplement companies are VERY aware of these facts
and take advantage of your desperation and need for quick and easy
results by preying on your weaknesses and lack of knowledge.

They place a fitness model in the advertisement that looks absolutely
phenomenal, a person that you would give your right arm to look like,
and promise you that “you can do it too” in “just 16 weeks or
less”….just like “Mike” or “Kristy” or whatever made up name for the
fitness model they choose. For some dumb reason…you fall for it every
time…

Even though your gut tells you no, you jump on every new supplement,
diet, or workout bandwagon hoping and wishing on a prayer. A prayer
that is never answered.

A prayer that is only heard by fitness companies who are happy to
make a profit at the expense of your gullibility and then take
advantage of your trust.

They offer a quick fix solution and when that solution fails…they have
another quick fix gimmick to fix the problem…leaving you bouncing from diet
to diet and from new supplement to new supplement.

Sound familiar?

So the question of the century still remains: "How do I get awesome abs?"

43


Try asking people how to get six pack abs and you'll likely see some
bewildered faces staring back at you. Many people will have an
opinion, but most people simply have no idea what they are talking
about!

The question is definitely a legitimate one and one that frustrates
those who find themselves on the flabby or un-toned side, desperate
and frustrated.

If you are an aspiring fitness model with no abs, there is no doubt in
my mind that you are probably frustrated with your situation.

If you are lucky enough to get a decent response to your question
though, it will probably involve the words "eat less food and do some
crunches." That, despite being annoyingly obvious, is great advice. But
it rarely works and here’s why.

Quite simply, if you want to ever develop head turning abs, you will
need to up your calorie consumption sometimes, decrease it
sometimes, vary your carbohydrate intake, and do various other tricks
to shock your body into generating a metabolic response.

In other words, you’ll have to do several different things, and do them
wisely. But just as important as your training and dietary strategy, a
lean midsection it also requires a having positive attitude and a
winner’s mindset.

Essentially, it requires laser like focus and hard work so you’ll
have to work your tail off and be more disciplined than ever.

Depending on your level of conditioning, intense workouts and
cardiovascular activity may be difficult, but a world class physique
always means doing world class workouts. So stop being lazy and start
bustin it in the gym. Nobody ever said it would be easy!

Most of the people who come to me to discuss core development or
how to lose more body fat all have the same complaint. They are all
usually doing hundreds upon thousands of crunches and hours of
cardio but nothing is working.

44


My advice is always the same…I say “If you want to ever see your abs
and start losing body fat stop doing so much cardio, and quit doing so
many crunches!”

Despite conventional thinking, getting visible abs is not about
muscular development as much as it is about losing the blanket of fat
that is covering your belly.

Abs exercises do practically nothing to stimulate enough of a caloric
expenditure via metabolic response to ever burn very much fat thus
making it impossible to ever “crunch away” your fat.

Not only are crunches and sit-ups completely useless for abdominal
development but recent research suggests that these types of exercises can
even increase your risk of a back injury.

Of course muscular development plays a role to varying degrees in
order to see chiseled abs, but ultimately body fat reduction is the most
important aspect to focus on.

For men, 10% body fat levels or less are required for visible abdominal
definition and for women around 18% or less. Because of the varying
degrees of body fat distribution (i.e. men tend to build up more body
fat in the abdominal area, while women tend to build up more body fat
in the hips and thighs) some people may actually need body fat levels
that are even lower than the ranges suggested above.

The reason for this is simple.

There are two receptors in fat cells called the Beta 1 (B1) receptors
and the Alpha 2 (A2) receptors. You need to start thinking of the B1
receptors as your new BFF (best friend forever).

These nifty B1 receptors activate an enzyme called lipase, which
breaks down fat and allows it to be released into the bloodstream to
be burned. I would say that is a pretty good friend to have!

A2 receptors, on the other hand, are your new worst enemy. They
actually block the helpful enzymes that release the fat and actually
encourage the body to create MORE fat.

45


If you are a guy reading this and have been struggling with your abs
for a while, especially your lower abs, and seem to just pile on the
belly flab for no reason at all…the reason is simple…us guys have a
TON of A2 receptors in the lower abdominal region and there is
nothing we can do about it.

Sorry to break it down like that but it is the truth. Sometimes the truth
hurts.

For you ladies reading this don’t get too excited that you don’t fall into
the lower ab category with the men. Women have high concentrations
of A2 receptors in the hips and thigh area so it is super easy for
women to gain fat there quickly and easily compared to other spots on
the body.

As an additional fat loss nightmare, the A2 receptors in this region
make losing the fat in this area exceptionally difficult, if not impossible
in some cases. Sorry ladies.

Now you have the full truth about why those thousands of crunches
and sit-ups you did every night had no effect whatsoever and your abs
stayed the same or got worse.

You will never lose your stubborn belly fat by doing abdominal specific
exercises and workouts. The only way to burn off belly fat is by doing
intense weight training, intelligent cardio, and eating a clean diet. Having a
clean diet is the most important factor in your six pack success and “clean”
means that you must eat a well balanced diet that consists of whole, natural,
unprocessed foods.

This means that certain foods MUST be totally eliminated from the diet if you
want to improve. Trust me, you can make significant improvements simply
by eliminating certain foods from your diet.

There is hope.

You should begin to see that endless reps of abs, side bend will never take
any inches off your waist or reduce any fat from your mid-section.

The good news, however, is that by eating a clean diet, varying your
workout routine and utilizing compound multi-joint that work the major
muscles you can transform your body into a fat burning machine.

46


This does not mean that you should avoid abdominal exercises
entirely; it just means that they should not be your primary focus
when trying to improve your core.

Here is one of my favorite ab workouts: (Note: There are more
than just “abdominal” exercises in this workout, but you will work your
core like crazy.)

Jamin’s Championship Abs Workout
Order
Order Exerciise
Exerc se Setts
Se s Reps
Reps Restt
R es Commentts
Commen s

A1:A2:A3 Tri-Set

1. Hanging Leg Raises 1 12 -
2. Medicine Ball Sit Up & Stand 1 10 -
3. Coffin Sit-Ups 1 20 :75
B1:B2:B3 Tri-Set Sumo DeadLift to Curl:
Using a barbell, perform a
1. Sumo DeadLift to Curl 1 12 - sumo deadlift, ending with
2. L-Pull-Ups 1 10 - a bicep curl at the top of
3. Windshield Wipers 1 10/side :75 the motion.
C1:C2: Super-Set

1. Gorilla Chin Crunch 1 8 -
2. Standing Ab Wheel 1 8 :75
D1:D2 Super-Set

1. Stability Ball Oblique Crunch 1 10/side -
2. Weighted Cable Rope Crunch 1 12 :75
E1:E2 Giant-Set
E3:E4
1. Reverse Crunches 1 12 -
2. V-Ups 1 12 -
3. Decline Bench Crunches 1 12 -
4. Medicine Ball Sit & Reach 1 12 :90
F1:F2:F3 Tri-Set:

1. Alligator Crawl 1 :30 -
2. Stability Ball Jackknife Rotations 1 :30 -
3. Plank 1 :60 :75
G1 Power Cardio Training Workout (See Workout Details
Below)
H1 Stretch & Cool Down (See Stretch Details Below)

47


Jamin’s Abdominal Training Tips

1. Focus on the lower abs. Just about every abdominal exercise or
motion involves an upper abs contraction. For this reason alone,
building the upper abs is usually pretty easy, but as a result the lower
abs can get neglected. Focus more on training your lower abs
exclusively because lower ab training will still give you amazing upper
abs as well.

2. Don’t do reps like a madman. Millions of people unfortunately
waste hundreds of thousands of hours in the gym each year doing
hundreds of sets of abs. After taking this sort of pounding for a while
your abs just stop responding.

Overtraining your abs in this manner can also increase your risk of
injury. In order to effectively work your abs and avoid overtraining,
keep your reps around 20 or less but add resistance to increase the
difficulty level.

3. Go down slowly and maintain strict form. A slow and controlled
descent is recommended for ab training. This method will carve deep
into your abdominal muscle fibers and help sculpt them.

4. Contract, flex, and squeeze. An often overlooked and
underutilized method of enhancing your abdominal training is to not
flex the muscles while you train them. You cant just go through the
motions, you need to squeeze hard while you perform any ab
movement.

5. Train abs with intensity. Give the same level of intensity to your
abs that you would your biceps or triceps on a tough day of training.
Don’t just throw in a few sets of ab exercises at the end of your
workout and call it a day. Abs are a muscle just like any other and
must be trained as such.

6. Avoid side bends. Just like any other muscle, the abs also respond
when stimulated with resistance. Unless you want to make your waist
wider, avoid side bends at all costs. Skip the dumbbell side bends,
weight plate side bends, or any other silly side bend exercise. You do
not want to end up with a waist that looks blocky and wide.

48


7. Don’t use twisting movements. Performing twisting movements
such as holding a bar across your back and twisting is a good way to
injure your back. These types of exercises won’t do you much good
and they are more risky than they are effective.

8. Train abs 2-3 times per week max. It can be tempting to train
abs everyday but as I said earlier, abs are muscles just like any other.
They need time to rest and recover. You can train abs a bit more
frequently than you can other muscles but training them more than 2
or 3 times per weekly is just overkill.

9. Maintain a good tempo. As with any other exercise, ab
movements should not be jerky or too fast. A good tempo must be
maintained throughout the entire movement. An ideal tempo would be
3-0-1 where the first number refers to the lowering phase of the
exercise, the next number is the pause, and the third number is the lift.
For example, a crunch done at 3-0-1, you would take 3 seconds to
lower yourself, no pause, then one second to crunch upward.

49


Jamin’s Power Cardio Workout

TRAINING GUIDELINES - This can be a stationary bike or track workout.
Order
Order Exerciise
Exerc se Setts
Se s Reps
Reps Restt
R es Commentts
Commen s

A Burpees 1 :30 None

B Plate Pushes 1 :30 None

C Heavy Bag Round 1 :30 None

D Barbell Overhead Walking 1 :30 None
Lunge
E Weight Vest Jump- Rope 1 :30 None
Circuit
F Push-Ups 1 :30 None

G Pull-Ups 1 :30 None

H Mountain Climbers 1 :30 None

I Alternating Split Jumps 1 :30 None

J Bodyweight Squats 1 :30 None

K1:K2 Abs Super-Set

1. Plank 3 :60 None
2. Air Bike Crunches 3 15 :75

50


Nutrition can be difficult so make things a little easier to understand,
I've posted a sample day of what my typical diet looks like. This will
change depending if I am in show prep or getting ready for a shoot
though. I suggest you follow it closely, but be sure to adjust to fit your
schedule and macronutrient needs. Feel free to mix and match foods
depending on your tastes and preference. Mix it up and be creative.

Jamin’s Sample Day Meal Plan

7am: Breakfast 3pm: Meal #4
10am: Meal #2 6pm: Dinner
12pm: Lunch 9pm: Snack

6 Egg Whites Protein 35 COMMENTS:
1tbsp Flax Oil Carbs 40
½ Grapefruit Fat 14
1 cup peppers, Calories 456
½ cup onions
½ cup mushrooms
½ cup Oatmeal
30 grams whey protein Protein 38 COMMENTS:
1 cup Sliced tomatoes Carbs 13
1 cup Sliced cucumber Fat 15
15 Raw Almonds Calories 321
5 oz ground chicken Protein 36 COMMENTS:
1 Slice Turkey Bacon Carbs 49
1 cup Sliced Tomatoes Fat 4
¼ cup grilled Onions Calories 365
½ cup Brown Rice
30 grams whey protein Protein 42 COMMENTS:
½ cup plain low fat yogurt Carbs 27
½ cup cherries Fat 16
15 raw cashews Calories 385
6 oz lean steak Protein 44 COMMENTS:
½ cup brown rice Carbs 48
2 cups cabbage Fat 6
2 cups Zucchini Calories 460
30 grams Protein Powder Protein 30 COMMENTS:
2 tsp Olive or Flax Oil Carbs 22
1 cup Pineapple Fat 14
Calories 315

Total Daily Calories: 2302
**You may need to adjust the calorie and portion sizes from the meal
plans above to suit your individual needs.

51


Shopping Guidelines

Following the diet and nutrition principles outlined above can be
overwhelming at first, especially if you are just starting out and have
been eating the wrong way for years.

This can definitely be an extreme shift in lifestyle, but if you want to
become a fitness model that means living the fitness model lifestyle
and that starts with your nutrition. Here is a grocery list that will help
get you started.

Grocery List
______________________________________________________
______________________________________________________
PROTEIN CARBS FATS MISC
Egg whites Oatmeal Cashews Low fat cheese
Whole eggs Brown Rice Almonds Plain, Low-Fat Yogurt
Tilapia Sweet Potato Walnuts Ezekiel Wraps
Chicken breast Zucchini Peanut Ezekiel Bread
Salmon Cabbage Flax Oil Black Beans
Bison Lettuce Olive Oil Pico de Gallo
Canned Tuna Onion Macadamia Nut Butter
Whey Protein Asparagus
Powder Leeks
Shrimp Spinach
Lean Steak Cucumber
Cottage Cheese Tomatoes
Turkey breast Mushrooms
Broccoli
Peppers
Celery
Grapefruit
Boysenberries
Grapes
Strawberries
Blueberries
Apple
Pear
Plum
Raspberries
Blackberries
Cherries
Pineapple

52

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