In high school, Lucinda was on the drill team, gymnastics and cheerleading squad. After the birth of each of her 5th child, she started jogging to help lose the weight she had gained during the pregnancy. She then decided she wanted to add some upper body strength so she started a weight resistance program, which evolved into a strict regimen. She loves the strength gains and beautiful muscle definition she was able to achieve with resistance training. With her newly toned and fit body, Lucinda has competed in contests such as the Ms. Bikini America Northern California, IFSB/INBA/ABA Bikini Divas and the NPC Sacramento Figure Championships.
Lucinda Witte – Fitness Model Statistics
- Name: Lucinda Witte
- Height: 5’6
- Weight: 130
- Hair Color: Blonde
- Bust: 34 D
- Waist: 25
- Hips: 34
- Location: Sacramento, California
Lucinda Witte – Fitness Model Interview
How did you get started in the fitness modeling field?
I grew up doing gymnastics’ and cheerleading. Thru High School I participated on the school Flag Team, Drill Team and Choir. At the age of 20, I was introduced to weight training at the local community college. In college I joined the Cheerleading squad, and added daily jogging to my fitness ritual.
After college, my workouts became more sporadic, especially after the birth of my first child, but I kept my daily jogging up. In 2004, I started teaching fit track classes a weight training circuit style class and doing some personal training at the local gym I was employed at. It was there that I saw a poster for the Ms. Bikini America-Folsom Extravaganza Show. I sent in my entry form to compete in my first fitness/Ms. Bikini America show. It was an awesome experience! I remember looking at all the girls and I was so amazed by them. I ended up placing fifth which qualified me for Nationals. After that I was hooked.
That same year I decided to do a figure contest at the 2004 NPC Sacramento Show. I placed ninth in my division. This was the first huge show I’d ever done and NPC was giving pro cards. I wanted the muscle size and definition many of these ladies had…once again I was amazed and inspired by what I saw.
What is the #1 thing you like best about being into fitness?
The thing I like best about fitness is the way it inspires and motivates me. I love being able to challenge my body and mind, I also love sculpting my body into a strong and healthy, portioned physique. Fitness is a lifestyle for me.
What has been your biggest accomplishment in the fitness field?
My biggest accomplishment is the size I have put on my skinny body. I was 116 lbs. with 25 % body fat when I first started lifting weights. Now some twenty months later I am 135 lbs. With 17% body fat.
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?
To get started in the fitness-modeling agency you must have several prints as well as a resume or compcard or headshot & composite sheet to solicit. These items are good promotional items to send to photographers and other interested agencies. A disk of high-resolution images along with information about who the photographer is as well as his business information is also an important tool to your success. Don’t limit the publicity you can get by just contacting photographers, contact agency’s and magazines involved in health and fitness industry. The competition is fierce so be prepared. Do your homework, and only hook-up with reputable agencies. Females should always use caution and check the company’s references to ensure safety. And lastly a modeling portfolio with all the work you’ve done is a bonus.
Please describe a typical day for you. What is your daily routine like?
I set my alarm to awaken at 5:00 a.m. every morning (Monday thru Friday). Before breakfast I do my morning cardio for 40 minutes at the local gym. I come home around 6:00 a.m. and make myself some coffee and breakfast. I get my kids off to school by 7:30 a.m. and then head to work from 8:00 to 5:00 p.m. (Monday thru Friday). Every evening after work I pick up my son from day care at 6:00 p.m. and relax for one hour and unwind from the commute and traffic. I have some dinner and off I go to the gym at 7:00 p.m. to 8:00 p.m. to work with my trainer on weights. From 8:00 to 8:30 p.m. I do 30 more minutes of cardio and then back home. From 8:30 to 9:30p.m. I help my son do his homework, enjoy my family and off to bed I go at 10:00 p.m. I work out with my trainer Monday thru Friday (5 days a week). On Saturday I work out my “lagging” parts. And on Sunday I relax, go to church and enjoy life.
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?
Before breakfast–Morning cardio for 30 minutes to an hour on the elliptical machine. Set the course on the elliptical machine to “Interval” training or uphill course to really burn those calories. It’s a good idea to switch your cardio routine every two to three months.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
A safe amount of weight to lose weekly is anywhere from 1 pound to 2 pounds max. Any more weight than that a week could put you at risk for losing muscle. And you want to keep as much muscle as you have. Muscle increases your body’s metabolism, the rate for burning fat. Weight lost to fast usually doesn’t stay off and is gained back quickly.
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?
I suggest taking BCCA’s (Branch Chain Amino Acids) before and after heavy weight lifting. I also suggest Glutamine before your workouts. Glutamine is a great supplement for holding on to lean tissue, which is so important to metabolism. Take a daily vitamin. Eat plenty of protein. I suggest Whey Protein powder, which, is a complete bio-available source of protein. Lean cuts of steak, beef and chicken. Always bake your meat, don’t deep-fry anything. Keep junk food very limited. Keep hydrated before and during workouts. Bring a water bottle to each work out. Also, make sure you get plenty of sleep. The body is growing, replenishing and building muscle when you are asleep.
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.
Be realistic. If there is a sweet or craving that you have keep it. Don’t give it up—just moderate it. Let your self-have a “Cheat” day once a week. Look forward to that day. Try substituting your junk food for food that is similar, but healthier. For example instead of having Ice cream, have low-fat yogurt. Also, I find it good to chart everything I put in my mouth, so I can see how much I am eating. You can reflect on your food journal over the weeks and see what you need to change. Sometimes people overeat at certain times of the day. The journal will help you to see perhaps a pattern.
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?
Low fat Yogurt, Fresh Broccoli, Lettuce for Salads, Lean steak, chicken and beef, 100% Oats, Brown rice, Apples, Oranges, Fresh Spinach, banana’s, Yams and carrots. If you must have soda, have “Diet”.
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?
Start by walking for 15 to 20 minutes a day. If you have time and the finances, I suggest hiring a certified personal trainer. Read, read, and read! Go to any local bookstore and you will see rows of books under this topic. Stay away from fast gimmicks to lose weight. Do your research and gain knowledge. Make sure you are in good health before you start an exercise regime. Schedule a check-up with your physician. Tell your physician what you are planning to do and check to see if you have any physical limitations. Get a journal and set small goals for your self weekly. Don’t weight yourself daily, instead weight yourself weekly. To lose weight one must exercise and change their diet. The formula for weights lose is simple: “Calories in verse calories out”.
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?
Always have a plan of action and be thinking ahead. Every menu has a salad option as well as diet sodas, water etc., Order vegetables, fruit, soups and lean cuts of meat. Don’t go to restaurants that limit your choices for healthy foods. Pick the lean grilled chicken instead of the double decker hamburger with melted cheese. Pick the rice instead of the french fries. Make wise choices. Buy a calorie counter pocket guidebook. Learn the calorie content in the food you are eating. Serious dieters sometimes invest in food scales to measure their food portions at home. Make sure your portions are the size of your palm/ or fist. If the restaurant serves big portions, eat what you can and take home the rest.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Free barbell squats. This is an intermediate to advanced move so always use a waist belt when doing squats. One can also use the Smith-Machine to squat too. Another move is the walking lunges. You can start by doing these without weights and as the move starts to feel more comfortable to you– you can add weights. You can either add dumbbells by holding them in either hand as you lunge walk, or you can use a weighted barbell behind your shoulders. Lastly, leg presses can add girth and firmness to your gluts.
What is the most challenging thing you deal with about consistently staying in top shape?
Time management is a constant weekly challenge. I have a family, job, school, church and then my workouts! I keep a desk calendar at home and at my job so I can schedule everything correctly and plan ahead. The busyness of life can easily steal away your work out time if you don’t watch it. Make your work out time a high priority.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: Coffee/Oats and 5 egg whites.
- Mid-Morning Snack: Yogurt (non-fat)
- Lunch: Salad and lean chicken breast.
- Mid-Afternoon Snack: Orange/Apple/Protein shake and Sometimes a “Starbucks Latte”
- Dinner: Lean Chicken/or steak with a broccoli and Whey Protein shake (after work out)
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: I do mainly free weights such as the barbell and dumbbells for all presses for shoulder and chest. For legs I do squats, leg presses, and leg extensions. For back I do one arm dumbbells rows, lat pulldowns and seated rows. For biceps I like the ez-curl bar for curls, dumbbells for hammer curls and cable curls. For the triceps I like doing skull crushers, cable pushdowns and extensions. I work one body part a day. This helps me concentrate and put all my energy into that one muscle area for maximum growth. I do three exercises per body part at each work out and I usually do 3 to 4 sets of 8 to 15 reps. I do drop sets to recruit muscle fibers.
- Cardio Exercises: Elliptical (40 minutes to 1 hour), and when it is nice outside I like to run the track for an hour.
- Additional Training: I do ab work at least three times a week, as well as calves work and as many push ups as I can daily.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Seated side lateral raises with dumbbells. (do drop sets)
2. Seated or standing barbell shoulder presses. (I switch my exercises up every week–it keeps my muscles guessing)
3. Seated or standing front raises with dumbbells.
4. Smith-Machine Shoulder presses ( go heavy with these)
5. Tricep presses (Keep the elbows tucked closely to your sides, this exercise gets the fat behind the arms)
What are your top 5 tips for losing unwanted body fat?
1. Eat a low-fat diet.
2. Exercise 5 to 6 times a week doing both cardio and weight resistance.
3. Eat regular scheduled meals (don’t skip meals or extreme diet)
4. Stay away from junk food, alcohol and fast food restaurants.
5. Keep dairy products low in your diet.
What are your top 5 tips for gaining lean muscle mass?
1. Eat adequate protein. (Via protein shakes, or meat) and low carbs.
2. Take supplements such as amino acids and glutamine.
3. Lift moderately heavy with fewer reps than 12. A good range is anywhere from 6 to 10 reps.
4. Lift 5 to 6 times a week–be consistent and change your routine every three to four weeks.
5. Get plenty of sleep. (when you are sleeping is when your body is repairing, growing and replenishing)
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Stay focused. Don’t lose site of your goals. It’s up to you to make things happen, nobody can do it for you.
2. Never give up! Find yourself a trainer who keeps you motivated and can push you.
3. Try to stick with it if you get frustrated, but do not let it run your life. There are so many things that are just as important.
4. Have fun with it, but understand it is not going to be easy and you have to be dedicated.
5. Enjoy the challenge that the sport of fitness brings. Fitness is a great way to express you.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: 5:00 -6:00 a.m. Cardio/ 7:00 p.m. to 8:30 p.m. CHEST–weight lifting for 1 hour and 30 minutes of cardio.
- Tuesday: 5:00 -6:00 a.m. Cardio/ 7:00 p.m. to 8:30 p.m. BACK–weight lifting for one hour and 30 minutes of cardio.
- Wednesday: 5:00 -6:00 a.m. Cardio/ 7:00 p.m. to 8:30 p.m. LEGS–weight lifting for one hour and 30 minutes of cardio.
- Thursday: 5:00 -6:00 a.m. Cardio/ 7:00 p.m. to 8:30 p.m. SHOULDERS–weight lifting for one hour and 30 minutes of cardio.
- Friday: 5:00 -6:00 a.m. Cardio/ 7:00 p.m. to 8:30 p.m. TRICEPS–weight lifting for one hour and 30 minutes of cardio.
- Saturday: Cardio one hour and BICEPS–weight lifting for one hour/ also do AB work and calve work.
- Sunday:OFF/RELAX
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. Cardio is a must. Thirty minutes to 1 hour at least 5 times a week is required.
2. Do back extensions to strengthen lower back muscles, which improve core and posture.
3. Do sit ups on the stability ball, AB incline bench or floor.
4. Do hanging leg raises for the bottom abs.
5. Keep a low-fat diet.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Front squats are great for thigh development. (Use free weighted barbell or smith-machine)
2. Leg presses will supplement your thigh routine. (Place feet about 12″ apart on the plate press)
3. Hack squats are an added move that can help shape your thighs, hips and butt.
4. Stair climber cardio machine. (I suggest starting with 20 minutes and work up to 30/40 minutes)
5. Walking on the treadmill with the treadmill elevated.
