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Fitness Models Questions & Answers - Amanda Wesley
Diet Exercise Advice
Amanda Wesley - Fitness Model Statistics
 Name:
Amanda Wesley
- Height: 5'0"
- Weight: 105 pounds
- Date of Birth: April 29, 1984
- Hair Color: Dark Brown/ Burgundy
- Bust: 31
- Waist: 28.5"
- Hips: 33.5"
- Location: Fairfield, Ohio
- Email: amanda.wesley3@yahoo.com
Amanda Wesley - Fitness Model Photos
  
  
Amanda Wesley - Fitness
Model Background
How did you get started in the fitness field?
Answer:
I was hanging out with a crowd that liked to go out and party
every night during the week and one day I realized that this lifestyle
was going to take me nowhere in life. I decided to make a complete
change and join a gym. Three months after joining the gym I was
not seeing any kind of results so I was getting upset, then I
decided to get a Personal Trainer in which I am still training
with. It only took a month of working with my trainer for me to
see great results. After this I was hooked I realized how much
I enjoy fitness. So I went from being in a bar every night, eating
fast food everyday, and no physical activity to working with a
nutritionist, working out 6 days a week and gaining 12 pounds
of lean muscle mass since I have started a year and a half ago.
I love my lifestyle now!
What is the #1 thing you like best about being into fitness?
Answer:
I love seeing changes! I love working hard at what I do! Sculpting
your body is like a work of art. It develops over time and in
the end you will see all the dramatic changes.
What has been your biggest accomplishment in the fitness field?
Answer:
On a professional level a modeling agency contacting me. On a
personal level making a 360 degree change in my lifestyle and
now making a career of changing others lifestyles.
Amanda Wesley - Fitness
Model Questions & Answers
Fitness Question #1 - 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?
Answer:
 From
my experience so far I would say submitting photos to a photographer
and agencies. That way the can see for themselves and then decide.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
I wake up @ 6:30am, Workout from 7:30-9am doing a weight workout
plus abs or calves, go to work from 10am- 6pm. Then its back to
the gym @ 7pm for my 30 minute cardio session or kickboxing/spinning.
Normally I am in bed by 11pm during the week.
Fitness Question #3 - 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?
Answer:
My answer would be sprinting or jogging but since that is very
taxing on your body I would rather recommend a spinning class
for 30-60 minutes
Fitness Question #4 - How much weight
(pounds) should I focus on losing every week? What is a safe amount
to make sure I keep it off?
Answer:
A safe weight to lose is 1-2 pounds a week. The faster you lose
it, the faster you can gain it back.
Fitness Question #5 - 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?
Answer:
This is a example of what I do. For my evening cardio workout
I eat a low carb meal 2 hours before my workout, I take glutamine
15 min before my workout and drink a casein shake after cardio.
For my morning workout I drink a whey protein shake 30 minutes
before and directly after, I also take glutamine during my weight
workouts.
Fitness Question #6 - 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.
Answer:
My nutritionist changes my meal plan every month according to
my results. When I get a sweet craving I eat a bowl of sugar free
Jell-O and for my salt cravings I eat pickles( I know it sounds
weird, but it really works for me).
Fitness Question #7 - 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?
Answer:
 Chicken
Breast, Fish( Tilapia or Salmon), Egg Whites, Eggs, Brown Rice,
Nuts, Sweet Potato, Fresh Vegetables, Frozen Vegetables, Grapefruit,
96/4 Ground Beef, 93/7 Ground Turkey.
Fitness Question #8 - I’m about
35 pounds over weight. 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?
Answer:
Start small and then go bigger. Start by walking 30 minutes a
day, eventually increasing your speed and distance. Once you have
mastered this it might be a good time to join a gym. After joining
a gym try lifting at least 2 days a week and cardio 2 days a week,
eventually working your way up to 3-4 times a week and just cardio
on days you don't lift. Start reading fitness magazines like shape
for exercises.
Fitness Question #9 - 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?
Answer:
I would start looking at there menus online before you go there.
Pick the meals lowest in sugar and dietary fat. This might require
a little bit of planning on your side but it sure pays off!
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Squats- Barbell Squats, Body Weight Squats, Dumbbell Squats,
vary your rep range some days do higher rep like 20-30 and some
days do lower reps like 12-15.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
I love the working out part, to me that's the easy part. Now
the nutrition is a different story for me. It's a daily challenge
but I know that nutrition makes up 90% of what you look like so
I have quickly learned to think about pretty flowers instead of
juicy burgers!!
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: 1 cup egg whites, 1 whole egg, ½ cup
oatmeal
Mid-Morning Snack: Smoothie made out of plain greek yogurt,
splenda, and berries
Lunch: 1 can of chicken and a grapefruit
Mid-Afternoon Snack: Pure Protein Bar
Dinner: 150g Chicken Breast, 1 Cup Brown Rice, 1 Cup Vegetables
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: Barbell Squats, Leg Press,
Leg Extension, Bench Press, Cable Flys, Pushups, EZ Bar Curls,
Dumbbell Curls, Cable Curls, Military Press, Lateral Raises, Front
Raises, Lat Pulldowns, Rows, Skullcrushers, Body weight dips,
etc.
Cardio Exercises: Spinning 3 times a week, 30 min steady
state the other 3 days.
Additional Training: Calves 3 times a week, Abs 3 times
a week, Sprints 3 times a week
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
 1.
Dumbbell Curls/ Hammer Curls
2. EZ Bar Curls
3. Concentration Curls
4. Cable Curls
5. Eat Lean Protein / Moderate Carbs / Moderate Fat as you lose
body fat you will see more definition in your arms.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Cardio at least 20 minutes a day
2. Nutrition (Eat clean every 3 hours to maintain your metabolism)
3. Weight Lifting (Strength training) at least 4 days a week.
4. Get 7 to 8 hours of sleep a night
5. Remember you are only in the gym 2 hours out of the day most
of the time, So the rest of the work gets done outside the gym.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. High Protein diet in order to maintain a positive nitrogen
balance
2. Lift as heavy as you can for 8 to 10 reps
3. Eat every 2- 3 hours
4. Make sure you have sufficient clean calories ( + 500 energy
Balance)
5. Have a good workout split where your muscle groups don't interfere
with recovery time.
Fitness Question #17 - What are the
top 5 tips you recommend for staying motivated on a fitness plan
and truly making a healthy lifestyle change:
Answer:
1. Change your exercise routine weekly
2. Change your nutrition plan on a monthly basis
3. Incorporate fun activities like going to the park and playing
Frisbee or speed walking on a scenic trail
4. Workout with a training partner
5. Involve your spouse/ boyfriend / girlfriend on your fitness
journey, they will become your biggest motivators if you involve
them.
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
Answer:
MONDAY:
- Quads: Extensions, Leg Press, Front Squats 4 sets each
5-7 reps
- Hamstrings: Roman Deadlifts, Seated Leg Curls 4 Sets
each 5-7 reps
- Calves: Standing Calf raises, Seated calf raises 4 sets
each 5-7 reps
- Cardio: 20 minutes of Steady State cardio
 TUESDAY:
- Back: Pullups, Chinups, T-Bar Rows, Bent over barbell
row, 4 sets each 8-10 reps
- Biceps: Ez Bar curls, Hammer curls, Concentration curls,
Cable curls 3 sets each 8-10 reps
- Cardio: Spinning Class for 30 minutes
WEDNESDAY: Off Day
THURSDAY:
- Shoulders: Dumbbell Military Press, Front raises, Upright
rows, Lateral raises 4 sets each 7- 10 reps
- Traps: Dumbbell Shrugs, Barbell Shrugs 3-4 sets 7-10
reps
- Cardio: Spinning class for 30 minutes
FRIDAY:
- Legs: Lunges, Leg Press, Barbell Squats 4 sets each 8-10
reps
- Cardio: 20 minutes of steady state cardio
SATURDAY: Off Day
SUNDAY:
- Chest: Barbell Bench Press, Dumbbell Incline, Hammer
Decline, Cable Crossovers 4 sets each 6-8 reps
- Triceps: Body weight dips, Straight bar cable pushdowns,
Rope pushdowns, skullcrushers 3 sets each 6-8 reps
- Cardio: Spinning Class for 30 minutes
Fitness Question #19 - 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?
Answer:
1. Losing abdominal fat is directly related to losing body fat
percentage.
2. As you decrease body fat % you will get smaller all over including
your midsection.
3. The lower your body fat % the more visible your abs will be.
4. I recommend doing ab exercises to strengthen the abdominal
area which would increase your core strength, which will lead
to heavier lifts like Squats, Bench Press, Etc.
5. Include a variety like Bosu balls, Swiss Balls, and Floor
exercises
Fitness Question #20 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for toning the thighs, hips and butt?
Answer:
1. Nutrition the better your diet the leaner you will get so
you will look very toned.
2. Lunges, Body weight Squats
3. High rep training for females
4. Sissy Squats
5. High Intensity cardio for example Spinning classes or sprints
on the treadmill.
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