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Fitness Models Questions & Answers - Blake Venechuk
Diet Exercise Advice
Blake Venechuk - 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
- Website: www.totalbodydevelopment1.com
Blake Venechuk - Fitness Model Photos
   
Blake Venechuk - Fitness
Model Background
How did you get started in the fitness field?
Answer:
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?
Answer:
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?
Answer:
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.
Blake Venechuk -
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:
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. A agency also has its advantages because
then you have a group of professionals who's job it is to create
opportunities for people and put the right people in the right
places.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
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.
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:
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.
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:
1 pound if your female, 2 pounds if your 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.
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:
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.
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:
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. Higher a dietitian get
set up on a proper diet for you and your success will be so much
easier to attain.
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:
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).
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:
Higher 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 that 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.
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:
Order off the menu, just because its 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.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Front Squats, Back Squats, DB Squats, DB/BB Step Ups, Pulling
a weight sled or Tire drags, Scorpions.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
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.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
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.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: Multi jointed power movements.
Cardio Exercises: Plyometrics, track, trail Running.
Additional Training: Sports, group classes, staying active,
being a personal trainer.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. If your 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 your doing the exercises you
are doing
5. dB Preacher curls, dB hammers, Reverse press downs, over head
rope ext.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. DIET DIET DIET DIET DIET.
2. Interval Cardio.
3. Consistency.
4. Increase your lean body mass.
5. Mold your life style around your goals and surround yourself
with people who support them.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. DIET DIET DIET DIET DIET.
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 its forced, get a spotter
and get out of your comfort zone.
5. SLEEP SLEEP SLEEP your body only repairs and builds its self
in REM sleep.
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. 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 that reflect who you want to be.
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:
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.
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. 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.
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. 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.
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