Fitness Models Questions & Answers - Gary Williams
Diet Exercise Advice
Gary Williams - Fitness Model Statistics
- Height: 5'11"
- Weight: 193 pounds
- Date of Birth: 3/14/1987
- Hair Color: Black
- Eye Color: Brown
- Location: East London, United Kingdom
- Contact Info: email@example.com
Gary Williams - Fitness Model
- Fitness Model Background
How did you get started in the fitness field?
It all started when I was 15, a good friend of mine in secondary school got me training with him in his own gym. I used to go once a week and slowly I could see the results appearing on my body. It was just a matter of time until I became addicted to the weights and started going more regularly. Being very young at the time, I couldn’t afford to pay him so I used to clean up his gym as way of returning the favour back to him. I owe it to my friends Naj & Anj from Pure Muscles Gym in East London, otherwise I wouldn’t be in the shape that I’m currently in. My gains in the gym were becoming more noticeable then people were complimenting me which is a great feeling.
What is the #1 thing you like best about being into fitness?
I like the self discipline that comes with fitness; it keeps me in a regular routine and out of trouble. I could have easily gone down the wrong route with drugs being available all around me, but I chose to respect myself. I think there is far too many people out who take their life for granted when others are suffering. I know life’s too short but that doesn’t mean we have to live life on the edge.
What has been your biggest accomplishment in the fitness field?
I don’t know if you would call it an accomplishment in fitness, but I’ve never smoked a cigarette in my life. I’ve always remained true to myself that’s something I’m very proud of.
- 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?
I would personally go with the agencies as they’ve got the expertise about the fitness modeling industry, they also have the right contacts and if you’re lucky they might be able to put you through to the right person.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
I would get up in the morning and fix up some breakfast then go straight to work. Afterwards I would go to the gym and depending what day it is I’ll hit a certain muscle or two, followed by some jogging at the end for cardio.
Fitness Question #3 - I dont
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
I would do circuit training for reasons being its very intense and it shocks the body in a different way. For instance if I’m pressed for time I’ll set myself 45 minutes max for a session and instead of doing 4 sets on a machine I’ll cut it down to one set but I’ll run from one machine to another with minimal rest. In a circuit I’ll probably hit 4 exercises and by the time I’ve been round everything that’s one set. I’ll do 3 sets in total; a good tip is don’t walk to the next machine jog if you can to increase the intensity. By the time you’ve done 3 sets on a circuit you will feel exhausted and it’s an excellent way for burning calories fast.
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?
I would say 1 to 2 pounds really, I don’t think its good to lose weight too drastically. Be patient it will take a while but the end result is always worth it.
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?
A good pre workout supplement would be BSN No Xplode, it’s personally one of my favorites as it’s packed with lots of caffeine. This is great for giving you a surge of energy especially if your feeling tired.
I think after your workout it’s important to have protein even if you’re looking to gain muscle or lose fat. For someone looking to bulk then their post supplement should have a quite a few carbohydrates. However, if you’re looking to lose weight I would choose a supplement with fewer carbohydrates.
My goal is to add lean muscle hence a personal favorite supplement of mine would be Gold Standard Optimum Nutrition it keeps me lean and doesn’t add too much thickness to the waist. Take amino acids as well, this will only help you recover from intense workouts so that you can have a better workout the next day.
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.
I think if your somebody who really binges then the best thing to do is have a cheat day where you can eat anything you want. But with myself, if I eat something not healthy I’ll eat it in moderation. I won’t pig out on something because it’s not in my nature. My younger brother on the other hand could eat a whole large pizza to himself; I can satisfy myself with just 2 slices. See the difference; I eat till I’m full but my younger brother eats till he’s bloated which only stretches the waist line.
Fitness Question #7 - Im 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
Nuts like almonds are a great source of protein and have plenty of good essential fats; I would snack on this as an alternative to sweets.
You can also replace sweets with fruits; get some Vitamin C in your diet from blueberries, tangerines and grapefruits. I have half a grape fruit everyday to keep my metabolism going and it actually works.
Switch everything to whole wheat grains such as brown pasta and rice because it digests better and your body is able to deal with it more efficiently. Up your veggie intake as well look out for broccoli, carrots and lettuce etc; this will only make your body more robust and healthier.
Take out normal tea and replace it with green tea, I admit it’s hard to make these changes at the start but afterwards you get used to it.
Fitness Question #8 - Im about
35 pounds over weight. I have never started an exercise program
and really dont know where to start. What tips can you give
me to get started on the right track?
I would personally make you do loads of cardio through circuit training or jogging. 3 to 4 times a week would be ideal and I would advise you to have a low carbohydrate diet so that your body uses the fat as a source of energy which will make you lose weight.
Fitness Question #9 - I tend to eat
out most of the time and really dont 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?
Be reasonable and compromise that’s what I always say, to make sure your diet is near enough on point make the sacrifices that are needed to help you achieve your goals. For example when I go Nando’s I’ve got the choice to have half a chicken with chips and a fizzy drink, but I ditch the chips for corn on the cob and change the fizzy drink for a glass of water. I’ll enjoy my meal without feeling bloated and gassy and that’s what you’ve got to bare in mind.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
It’s got to be squats really, maybe some lunges as well they definitely hit the bum
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
The most challenging thing for me would be time management, everyone’s daily routine revolves around work which affects your diet and mental state.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Breakfast: Oatmeal, followed by 2 eggs with two slices of brown bread.
Mid-Morning Snack: Banana with protein shake.
Lunch: Brown Pasta with tuna and melted cheese.
Mid-Afternoon Snack: A handful of almonds and a protein shake
Dinner: Brown rice with chicken drizzled with olive oil and a bit of lettuce on the side with tomatoes
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Strength Training Exercises: Plyometric workouts which are explosive, for example clean and jerks
Cardio Exercises: Jogging round a pitch is far more enjoying than running on a treadmill as you get to enjoy your natural surroundings.
Additional Training: As strange as it seems, I love to play table tennis as it keeps me on my toes and is great for the core as you generate your power from the hips when smashing someone across the table.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
1. Chin ups are a massive compound workout which makes your arms bigger for sure.
2. Preacher curls are great for getting the peak
3. Concentration curls again help you get that roundness
4. Cable workouts for the biceps also create constant stress on the biceps which is something that I love.
5. 21’s with the barbell are a killer as well
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
1. Dieting 100%, if you can’t do that then there’s really no point in trying to lose weight
2. Cardio vascular with 20 minutes of jogging outside.
3. Circuit training as previously mentioned will crank up your metabolism
4. Stay motivated at all times, success won’t happen over night it takes time.
5. Be observant in the gym look at what others do when working out to stay in shape. I’ve learnt most of my intense workouts from more experienced people in the gym.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
1. Plenty compound workouts bench press, chin ups, squats and dead lifts etc
2. Stick with a rep range between 6 -12 reps.
3. Time your meals so that your body remains in an anabolic state.
4. Throw in a few days of cardio, just to have that aesthetic look.
5. Make sure you get plenty of rest, you are effectively growing when resting.
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:
1. Set the bench mark where you want to be and how you’re going to get there
2. Get a training partner if they have the same goals as you. You will be able to push each other to great lengths.
3. Mix up your training, don’t do the same thing week in and week out. Keep the workouts, unpredictable, exciting and challenging.
4. Train in different gyms, it’s nice to experience different gym environments.
5. Listen to music, studies have even shown that it even enhances your performance in the gym.
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
Monday: Circuit training day , whereby you perform one set on each exercise which makes one total set. I’ll do 3 sets in totals consisting of:
- Tire flipping
- Press ups
- Battle rope
- Box jumps
- 20 minutes of cardio doing jogging at the end.
Tuesday: Day off
Wednesday: Legs & Arms Day
- 3 sets on squats
- 3 sets on leg press
- 3 sets on hamstring curls
- 3 sets on leg extensions
- 3 sets on calf raises
- 10 exercises on arms with 1 set for each exercise
For example, I’ll do skull crushes for triceps then straight after I’ll do bicep curls with the same bar. Make sure you do a bicep exercise followed by a tricep exercises without breaks. This takes me 25 minutes to get through which is very tough
Thursday: Day off
Friday: Chest, shoulder and back day. This involves one exercise after another for each different body part. For example I start off with Incline dumbbell press, then military shoulder press and then dumbbell rows. That makes one set going around all the exercises once, but I repeat this three times. Afterwards I may do the same thing but with different exercises such as cables flies, shrugs and lat pull downs.
Saturday: Day off
Sunday: Day off
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
1. Dieting, this is 80% of the input into your physique.
2. Plenty cardio to keep in a trim shape.
3. Mind muscle connection focus on the muscles that you’re working.
4. Plenty core workout which involves hanging leg raises, crunches and sit ups.
5. Grape fruit really does make you lose fat off the mid section. Have half a grapefruit everyday.
Fitness Question #20 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for toning the thighs, hips and butt?
4. Hack Squats
5. Poliquin Squats