|
Fitness Models Questions & Answers - Else Lautala
Diet & Exercise Advice
Else Lautala
Fitness
Model
Vancouver, British Columbia  Else
has an extensive background in fitness competitions and fitness modeling. She
is a two time Ms. Fitness World Champion (2003 & 2005) and multiple sport
aerobic medalist. She is a seven times National Champion in sport aerobics, 2005
FAME Nanaimo champion, 2005 FAME open fitness model world champion and the 2003
Fitness Model of the Year (Finland). Else has a background of rhythmic sport gymnastics
and her choreographs shine in fitness arenas; sport aerobic clubs and dances shows.
She can choreograph, as well as polish fitness and dance routines.
See This Fitness Model's Diet Plan & Exercise Routine
Else Lautala - Fitness Model Statistics - Name: Else Lautala
- Height: 5'6
- Weight: 114
- Hair
Color: Light Brown
- Bust: 35
- Waist:
26
- Hips: 34
- Location: Vancouver, British
Columbia
- Website: www.elselautala.com
Else Lautala - Fitness Model Photos
  
Else
Lautala - Fitness Model Background 
What's your background? How did you get started in the fitness modeling field?
Answer:
I competed for 11 years in Rhythmic Gymnastics
and 5 years in Sport Aerobics. I have been a sports model for 6 years and a professional
fitness competitor for 5 years (winning Ms. Fitness World in 2003 and 2005). I
got started in fitness modeling in Helsinki, Finland when I won a Sports Model
Competition and modeling contract.
What is the #1 thing you like best about being into fitness?
Answer: When I feel good about myself and my health I
am able to share this with others and lead by example.
What has been your biggest accomplishment in the fitness field?
Answer: Winning Ms. Fitness World championships second
time.
Else
Lautala - 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: For fitness models, it is more difficult to market
through established modeling agencies. I would prefer to go through photographers
I meet at the shows and photographers that are referred by other Fitness athletes.
I would recommend that you enter fitness model competitions and keep an eye out
for the opportunity to introduce yourself to photographers. Send your photos to
the magazines. Remember; most of the responsibility for being discovered is yours,
so you must promote yourself to get noticed. Practice posing at home in front
of the mirror so that when you get a chance to work with a photographer you already
have an idea of what looks best for you.
Fitness Question #2 - Please describe a typical day
for you. What is your daily routine like?
Answer: I'm not an early morning person, so my days usually
start a little bit later. I usually get going around 9-10am and I do cardio for
30-45min. and work with weights for 45 minutes. In the evening (after work), I
go back to the gym and I do my second cardio training and work on my fitness routine.
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: There is always enough time to do some cardio!
For example: if you wake up half an hour earlier than normal, you can fit in some
early morning cardio. I like the bike or swimming. I believe working out first
thing in the morning, on an empty stomach, will give you the best results. Also
try walking instead of driving or climb stairs instead of taking the elevator
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: I would say if you loose 1-1/2 kg a week it should
stay a way. You don‚t want to go faster than that to make it doesn't‚t
come 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: I prefer natural food and lots of water. I believe
it is healthier to eat natural foods whenever possible. Some good foods to eat
are: egg whites, chicken breast, salmon, tuna, turkey and lots of vegetables.
Focus on getting enough protein and watch your carb and fat intake. Your daily
meals should be small and often. I usually eat 5 to 6 times a day when I am getting
ready for a show. Remember to drink lots of water!!! Drink at least 2 to 3 liters
a day. Keep an eye out for those hidden carbs. Although I do not recommend to
take a lot of supplements, protein drinks can come in handy if your days are long
and your gym is faraway from home.
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: I always carry my own snacks with me to make sure
I eat regularly. That helps me stay a way some of the temptations.
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: Here some smart choices for your shopping list:
Chicken breast, tuna, salmon fillets, turkey, beans, sweet potatoes, extra-virgin
olive oil, Cottage cheese, all kind of vegetables (broccoli, asparagus) and berries,
salad, oats, eggs white, brown rise and almonds without salt and of course fruits.
Meat/Fish counter: For the lowest amount of fat, choose lean cuts
of meat-select "round" or "loin" for beef, "leg"
or "loin" for pork. Avoid breaded and stuffed fish or meat. For poultry,
choose white meat over dark. Buy skinless chicken or you can remove the skin before
cooking or serving). I personally like chicken breast. And remember to buy fish
for couple of meals for week. Dairy aisle: Choose low-fat and fat-free
products. Buy egg whites or egg substitute to replace eggs in recipes. Fruit
and veggie section: Buy fruit and vegetables in a variety of colors. And if
you are afraid of food going bad, store bags of plain frozen veggie and fruits
in your freezer, or buy low-sodium versions canned veggies, and fruits in its
own juices. Pasta, rice and soup aisle: Opt for brown rice over white
rice. Choose whole-wheat pasta. Buy low-sodium versions and broth-based soups
or made them by your self.
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: Don't worry its never too late. Go to some gym
near by your home/work and book appointment with a personal trainer. A personal
trainer will provide you with the knowledge, motivation and expertise to take
you from where you are now to where you want to be. Some personal trainer will
also have Internet service so you can reach them true web. Or search from
the Internet weight dropping program, videos and other people's articles how they
have trained and lost they pounds.
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: Now a days most of the restaurants have good selection
of healthy choices where to pick your own flavors. The guideline: All the salads
are usually good choices, chicken breast whit steamed vegetables and salmon with
brown rice or greens. Some of these ones you can fine almost everywhere! Here
some more tips that you should remember at restaurant: drink water; skip starters
and change mayonnaise dressing to vinaigrette
Fitness Question #10 - What exercises do you recommend
for getting a bigger, rounder and fuller butt?
Answer: Walking lunge, polymeric lateral lunge, hamstring
curls, deadlift, glute kickback, jump squat. Whit teas exercises you should get
nice rounder but.
Fitness Question #11 - What is the most challenging
thing you deal with about consistently staying in top shape?
Answer: Trying to stay a way from treats like ice cream!
Fitness Question #12 - Please describe your normal
diet. What do you eat in a typical day to stay in shape?
Answer: Breakfast: 4 egg whites, ½ cup oatmeal
with sliced almond, ½ cup cottage cheese and cinnamon (pancake).
Mid-Morning Snack: One apple, two-peace cornbread with low fat turkey slice
Lunch: Large spinach salad with chicken, broccoli, carrots, avocado
and vinegar dressing.
Mid-Afternoon Snack: 3 Eggs white and ½
cup oats with some berries.
Dinner: Tuna with cranberries, ½
cup brown rice, broccoli
Fitness Question #13 - What type of exercises do
you include in your routine to stay in shape?
Answer: Strength Training Exercises: weight training
4 times a week and skill training to get new moves to your routine.
Cardio Exercises: power walking, interval circuit with jumps and pus-ups.
Additional Training: jump training, competition routine training,
swimming and water running
Fitness Question #14 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for developing toned and defined arms?
Answer: 1. Train hard and vary equipment
2. Dumbbell
side and front lateral raise gives you a nice sculpt shoulders
3. Stretch.
This is the key to longevity and recovery. Do not over train some of your body
parts.
4. Seated or standing dumbbell curls three sets of 10 to 15 repetitions.
(Biceps)
5. Overhead press three set of 10 to 15 repetitions. (Shoulders)
Fitness Question #15 - What are your top 5 tips for
losing unwanted body fat?
Answer: 1. Train regularly. It's the only way to reach
you goals.
2. Carry a healthy snack always with you.
3. Eat
every 3-4 hours. Small, frequent meals keep you fresh and energized. Don't starve!
4. Go outdoors. Enjoy and move around in nature. You'll get lots of healthy,
energizing oxygen and you'll see lots of great scenery. Good for the soul!
5. Make healthy food choices all year round. It's not what you eat between
Christmas and New Year's that counts, but what you eat between New Year's and
Christmas!
Fitness Question #16 - What are your top 5 tips for
gaining lean muscle mass?
Answer: 1. Focus the moves you are training and chance
them ones and while.
2. Remember to eat enough don't for get the protein
from your meals.
3. Do cardio first thing in the morning to jump-start
your metabolism.
4. Give your body time. Don't expect overnight results.
Be realistic, you will get there.
5. Limit your alcohol consumption.
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. Smile! You'll look even more beautiful and
studies show that the physical act of using the smile muscles generated feel good
hormone release in the body.
2. Get plenty of sleep. 8 hours minimum
per night. So you will have energy for the next day training.
3. Love
what you do. This is the key to lifelong happiness. Be open to new things, for
example coin ones and while some booth camps. They might give you some
new
inspirations.
4. Switch your workout program every 4-6 weeks. So you
won't get bored.
5. Take your friend/husband with you to the gym and
meet new ones out there. ;)
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: Legs, abs and 45min cardio
Tuesday: Competition fitness routine, water running with small jumps
Wednesday: Shoulders, triceps and 45min cardio
Thursday:
Plyometric routine, water running
Friday: Back, abs, 45min cardio
and Competition fitness routine
Saturday: Rest
Sunday:
Chest, biceps and water running
*I do three sets of 12 to 15 reps per
exercise, except abs 3x25
| Exercise |
Muscle Group |
| | | | Squats |
Legs and abs | | Walking
lunge | Legs and abs |
| Deadlift | Legs and abs |
| Leg extension |
Legs and abs | | Hamstring
curl | Legs and abs |
| Hack squat | Legs and abs |
| Crunch with feet up |
Legs and abs | | Lying
leg raise | Legs and abs |
| | |
| Lateral raise | Shoulders
and triceps | | Lateral raise |
Shoulders and triceps |
| Reverse fly machine | Shoulders
and triceps | | EZ barbell
triceps overhead press | Shoulders and
triceps | | Triceps overhead
press with rope | Shoulders and triceps |
| Triceps press with rope |
Shoulders and triceps |
| | |
| Back press front | Back
and abs | | Up right rows |
Back and abs | | Back
extensions | Back and abs |
| Stability ball crunch |
Back and abs | | Hip
raise | Back and abs |
| | |
| Incline chest press | Chest
and biceps | | Dumbbell fly
chest | Chest and biceps |
| Peck Deck | Chest
and biceps | | Bicep barbell
curls | Chest and biceps |
| Single arm preacher curls machine |
Chest and biceps | | Hammer
biceps curls | Chest and biceps |
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. Eat your high glycemic carbohydrates before
6:p.m., then switch to lower glycemic carbs like green vegetables and salads.
2. Never skip breakfast.
3. Lying leg raise three to four sets of
up to 25 reps.
4. Stability ball crunch three sets of 25 reps ore any
other abdominal exercise you know whit the ball. They all are great!
5. Avoid too much sodium.
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. Two sets of 12 to 15 reps squat jumps, mixing
50-yards sprint between sets.
2. Go water running for the change to get
cardio and leg training at the same time.
3. Do at least three to four
days of cardio each week (30-45minutes).
4. Hamstring curls lien prone
on bench with your weight balanced on your forearms and your knees at the pad
(three sets of 15 reps).
5. Deadlift three set of 15 reps.
| 
