Blake Venechuk – Male Fitness Model Statistics
- Name: Blake Venechuk
- Height: 5′ 8″
- Weight: 170 pounds
- Date of Birth: 7-17-1983
- Hair Color: Light Brown
- Eye Color: Green
- Location: Langley, British Columbia, Canada
Blake Venechuk – Male Fitness Model Interview
Can you tell us a little about yourself?
My name is Blake Venechuk, I am 26 years old. I have played sports and been an athlete my whole life. I have been involved in the fitness industry since I was a baby. My mother was a fitness professional as well and I contribute who I am today because of her.
I have my personal training certificates. I also went to school and became a commercial helicopter pilot. No, I don’t fly as of right now, since my heart is in the fitness industry and I am living under the philosophy that if you truly love your job you will never work a day in your life.
My wife and I are both seriously involved in the fitness industry. Well, totally consumed actually. We both have competed and we have had a juice bar and supplement store. We are both personal trainers. She is the nutritional guru and I am the supplement guru. My life is consumed by choice with the fitness industry and I’m focused on being a strong, positive leader within our industry.
How did you get started in the fitness field?
I got started in the Fitness Industry at a very young age. My mother taught group Fitness and had her own T.V. show called Fitness on the Go. I got seriously involved myself in Fitness Industry 8 years ago. I started doing a 12 week Fitness challenge and won, then entered another and won that. I was in such wicked shape that my Trainer told me that he wanted me to compete in a Body Building show. I placed 3rd in Juniors and 3rd in a Fitness Model Search Contest. After that I thought that it was time to get my Personal Training Certificates to make my mark on the Fitness Industry . I have been Training ever since! That’s my very long story made short.
What is the #1 thing you like best about being into fitness?
The number 1 personal thing I like about being so actively involved in the Fitness Industry is. Being so inspired to achieve my personal goals through inspiring others to reach and achieve theirs. There is nothing more inspiring than watching yourself transform another individual and take them to places they never though they could get to.
What has been your biggest accomplishment in the fitness field?
Reaching goals physically I only dreamed of, Owning a Juice Bar and Supplement Store, Starting a Personal Training Company, Competing in a Body Building Show, Being a Fitness Professional that people look up to for guidance.
What is the best way to get started in the fitness modeling industry? Should I just contact the photographers directly or should I use an agency?
The best way to get your start is being actively involved within the industry. Surrounding yourself with people who can help you reach your goals. No one does anything alone and you never know who can open what door for you. Social networking is the best way to get your start. Plus being a walking bill board for your industry.
You can contact the photographers directly for various reason like trading time for prints and photographers have a lot of influence on who they want to shoot. The more photographers that know your look and name the better. An agency also has its advantages because then you have a group of professionals whose job it is to create opportunities for people and put the right people in the right places.
Please describe a typical day for you. What is your daily routine like?
I wake up (6am winter, 5am summer). Train a client, train my wife and I, train another client, run our supplement wholesale company, cardio, train a group PT class and or soccer team and or more clients. Network, network, network.
Sleeping by 10pm (hopefully). We run our own business consisting on training, nutrition, supplements and baking. It’s a 24 hour a day business. I have people emailing me, texting me ALL hours day and night with the craziest of requests and updates. I once had a client text me at 2 am to tell me he just measured his arms and they were a half-inch bigger.
I don’t have that much time during the day to workout, so I really want to burn major calories in a short amount of time. What is the #1 “bang for the buck” cardio exercise I should do to burn serious calories?
INTERVAL ANYTHING , go all out hard as you can for a min, slow right down to get your breath back and slow your heart rate down. As soon as you can talk again crank it right back up 90-100% of you max. Do this 15-20 times and trust me, you’ll be bagged.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
1 pound if you’re female, 2 pounds if you’re male. I’m sure that most people will exceed that initially but your weight loss will slow down. If you go to hard to fast your likely to burn your self out and quit or your going to be too calorie deficient and end up having crazy cravings and you may lose what you have worked so hard for. You have the rest of your life to get healthy, nobody sprints a marathon.
What type of food or supplements should I take before and after my workouts to help me see results in gaining lean muscle and losing fat?
Eat a well balanced meal 45-60 min before your workout, the best way to be able grow and train hard is having energy to train hard and nutrients to grow. Post work out, quick simple well balanced nutrients. Your body is like a sponge post workout and you need to stop your body from breaking down and flood it with nutrients. No one supplement is a quick fix, balance of proper nutrition is the key.
How do you deal with cravings for junk foods, sweets and salty food? I can stay on a diet for maybe a few weeks but I eventually get really bad cravings and binge on snacks and fast foods.
The number 1 biggest diet breaker is lack of calories. You body ONLY craves the things that it is lacking. People snack at night before the go to bed because they are calorie deficient for the day. If you are consuming the proper amount of calories you wont snack at night! Your body craves salty, sweet and fatty foods because your diet isn’t balanced enough. Hire a dietitian get set up on a proper diet for you and your success will be so much easier to attain.
I’m trying to create a healthy shopping list to stick with. What are some of the main foods I should include to maintain a lean and muscular physique?
Whole Grains-brown or wild rice, whole wheat gluten free pasta, rice pasta, couscous, slow cook oats, no flour breads/bagels/wraps. Lean Protein-fish, bison, chicken or turkey breast, eggs, protein powder. Veggies and Fruits (LOTS).
I’m about 35 pounds overweight. I have never started an exercise program and really don’t know where to start. What tips can you give me to get started on the right track?
Hire a trainer to get direction and guidance. It may seem like a lot of money to spend, but if you hire a good trainer they will help you set goals and set you down the right path. A lot of people spend a lot of money on gimmicks but hiring a trainer is the way to go. Having someone who holds you accountable for your actions is so key until Fitness becomes apart of your daily routine. Your way better off to start off doing things right then spending a lifetime trying to correct bad habits.
I tend to eat out most of the time and really don’t know what healthy foods to order from the menu. What tips do you recommend for eating out at restaurants to make sure my diet will not suffer?
Order off the menu, just because it’s not on the menu doesn’t mean they wont make it for you. Be specific in what you want, always get things grilled, steamed or raw. Order all sauce on the side. If you feel like its bad for you it usually is, trust your instinct.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Front Squats, Back Squats, DB Squats, DB/BB Step Ups, Pulling a weight sled or Tire drags, Scorpions.
What is the most challenging thing you deal with about consistently staying in top shape?
As strange at it may sound my biggest challenge in weather. I love doing stuff outside at the track, running hills, running trails and holding my Group Personal Training classes outdoors. Because of my total lack of enthusiasm for doing cardio indoors my biggest challenge is the weather.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: 1 cup slow cook oats, 1 cup egg whites, 1 scoop protein, 1 tbs of peanut butter, 1 cup of coffee.
- Post Workout: shake*
- Early Lunch: 1 home-made Protein cookie.
- Late Lunch: 1/3 pound of ground bison, couscous, veggies.
- Late-Afternoon Snack: Chicken breast, yams, veggies.
- Late Dinner: Shake, 2-4 pieces of big 16 toast with coconut oil.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: Multi jointed power movements.
- Cardio Exercises: Plyometrics, track, trail Running.
- Additional Training: Sports, group classes, staying active, being a personal trainer.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. If you’re going for toned and defined that must mean your happy with size so concentrate on high rep shaping exercise.
2. Do 3-4 exercise 3 sets 12-15 reps per set
3. Start with you lacking muscle, whether that’s your biceps or triceps you want to spend most of your energy bring up weaker muscles so train them first
4. Make sure you understand why you’re doing the exercises you are doing
5. dB Preacher curls, dB hammers, Reverse press downs, over head rope ext.
What are your top 5 tips for losing unwanted body fat?
2. Interval Cardio.
4. Increase your lean body mass.
5. Mold your life style around your goals and surround yourself with people who support them.
What are your top 5 tips for gaining lean muscle mass?
2. Focus on multi jointed power movements.
3. Decrease your reps, go as low as 6-8.
4. Remember your body will only grow when it’s forced, get a spotter and get out of your comfort zone.
5. SLEEP! Your body only repairs and builds its self in REM sleep.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Dedication is number 1 by far.
2. Wanting the change for you and no one else.
3. Set lots of short term easily attainable goals, Make long term goals, something to really strive for.
4. Try to find a partner at the same Fitness level to complete your quest with.
5. Make sure that your family and friends know your goals and let them know how important this is to you. Surround yourself with people who reflect who you want to be.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Chest and back, plyometrics
- Tuesday: Legs
- Wednesday: Shoulders, abs and calves, trail running or track work
- Thursday: Biceps and triceps, trail running or track work
- Friday: Rest
- Saturday: Repeat
- Sunday: Off
- Note: All power exercises 8-10 reps, 3-4 sets. All shaping exercises 12-25 reps 2-3 sets. Plyometrics, 8-10 different exercise 2 sets 20-25 reps. Trail running, various intervals and hills usually 45 min to 60 min. Track work, stairs, sprints, plyometrics usually 45 min to 60 min.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for losing fat around the stomach and developing a toned and defined midsection?
1. A super strict diet, your bodies biggest concentration of fat is around your midsection and you need a good clean, strict, healthy, balanced diet to lose that last little bit of fat
2. Cardio! Burn those calories off!
3. A proper core training program, focus on all areas of your core. Lower abs, oblique’s, upper abs, lower back. Keep your midsection tight, but don’t over train it. Your abs need a rest just like every other muscle on your body
4. Having a tight 6 pack is the true mark of self-sacrifice, and dedication. It takes time so be patient. Keep in mind this is the biggest concentration of fat on your body.
5. Rope crunches, lower leg lifts, reverse crunches, kneeling prayers, wood chops, 4 way crunch, plank, side plank, super mans, scorpions.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Diet is everything! To lose fat, tighten up your butt, hips and thighs you need to tighten up your diet. These are the areas your body is going to store a lot of fat naturally, so it’s the last place you lose it seems like you’ll lose it. Just remember that your body loses fat all over equally, stay strong and be dedicated.
2. Use the stair master, or rowing machine or any type of cardio that really targets your hips, thighs and butt.
3. Start your legs training day with 1 power exercise for density then do 2 shaping high rep exercises for quads and hamstrings.
4. Keep in mind that areas on your body that you feel like are your problem spots require extra attention, but don’t over train them or you will continue to get further from your goal.
5. Specific exercises to try are squeezing a small Swiss ball between you knees, back hyper extensions (squeezing you butt as hard as you can the whole time), deep front squats, tire drags, deep sissy squats.