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Fitness Models Questions & Answers - Jean Jitomir
Diet & Exercise Advice
Jean Jitomir
Fitness
Model
Buffalo, New York  Jean
is registered dietitian who graduated from Cornell University in 2004. She is
the WNPF Bench Press 123 lb American Record Holder, and NPC 2005 Tri-state Championship
Light Weight and Overall Winner. She began my career in fitness as a power lifter
and then moved to bodybuilding and figure in 2005. When Jean is not in the lab,
she is whipping up some new recipes for her cooking classes or training smart
and hard for female bodybuilder and figure contests. She provides diet and training
services such as diet counseling, personal training and contest coaching.
See This Fitness Model's Diet Plan & Exercise Routine
Jean Jitomir - Fitness Model Statistics - Name: Jean Jitomir
- Height: 5'2
- Weight: 115
- Hair
Color: Dark Auburn
- Bust: 37
- Waist:
26
- Hips: 36
- Location: Buffalo, New York
- Website: www.jeanjitomir.com
Jean Jitomir - Fitness Model Photos
  
  
Jean
Jitomir - Fitness Model Background 
What's your background? How did you get started in the fitness modeling field?
Answer:
I have been lifting seriously for about 4 years.
I began my career in fitness as a power lifter and then moved to bodybuilding
and figure in 2005. I am also a registered dietitian- I received my degree in
nutritional sciences from Cornell University.
What is the #1 thing you like best about being into fitness?
Answer: A fit person will show externally the health and
vitality of the inner body, which makes one feel good about herself.
What has been your biggest accomplishment in the fitness field?
Answer: I hold an American record in the WNPF for the
bench press and I won the lightweight and overall title in a recent NPC bodybuilder
national qualifier- I'm hoping to qualify for figure nationals this spring.
Jean
Jitomir - 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: Hire a professional photographer to do some photographs
that highlight your body and personality in the best possible ways- you want to
show future employers your best angles. Develop a professional comp card and distribute
it at trade shows. Always be confident, personable, and reliable.
Fitness Question #2 - Please describe a typical day
for you. What is your daily routine like?
Answer: I am a graduate student, teacher, and cooking
instructor, so my days are always full. I eat my daily omelet as soon as I wake
up, go to class, teach classes, and do my workouts in the late afternoon or early
evening.
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: In general, cardio should not be long for extended
periods of time. Research shows that very long periods of cardio burn a larger
% of muscle that short bursts; thus, shorter interval-type workouts are preferable.
Further, your body gets used to any given routine after only a couple weeks, so
your workouts should constantly evolve. I like to warm up for about 3 minutes,
then work hard enough to loose my breath for about 2 minutes and repeat the five
minute cycle about 4 or 5 times for a 20-25 minute workout. I change my type of
cardio every day.
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: About 0.5-1 pound per week is a reasonable goal;
however, long- term weight loss requires diet changes and exercise habits that
may take months or years to establish, so be patient!
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: Make sure you have enough energy to put forth
maximum effort for your weight training session- you cannot gain muscle mass if
you are constantly fatigued. I like to have a small meal consisting of some carbohydrates
and protein about an hour before my workout. After you workout it is absolutely
vital that you get a proper amount of carbohydrates! Your body's ability to store
glycogen is highest within 45 minutes of ending your session. Glycogen is one
of the most important fuels for your muscles during a lifting session- you cannot
reach your maximum potential without replenishing your stores after a workout!
So bring a snack with you to the gym and eat it on the way out or in your car.
Bananas are a good choice. Also within 2-3 hours of your workout you should have
a regular small meal with a lean source of protein. I don't use shakes myself,
but after your workout would be an excellent time to have a whey-based shake.
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: You should not be starving yourself when you are
on your diet- this is one of the biggest mistakes I see in my practice. Remember,
your diet must be sustainable forever to maintain your losses forever! Eat a small
meals based on lean protein with some carbohydrates and fat every 3 hours. Also
incorporate a lot of fruits and vegetable, which will keep you full. I deal with
sweet cravings my eating sweeter protein bars right before my workout. If you
must have sweets, have a small amount and eat them either right before or after
workouts. Salt does not have calories, so use salty low-fat condiments in moderation:
include hot sauce, low-cal dressings, ketchup, and mustard. Also keep a stock-pile
of bars in your car and one in your bag at all times. That way, when you're stuck
somewhere you have emergency reserves when it's time for a meal!
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: Lean protein is a must! This includes chicken
breasts, extra lean ground beef (< 5 % fat), cottage cheese, low-fat soy products,
and many others. Also all fruits and non-starchy vegetables should be eaten generously.
It's easy to eat 600 calories worth of cookies, but you would have to eat 10 oranges
or 15 cups of broccoli to get the same number of calories.
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: Hiring qualified trainer is best! Many people
flounder for years in the gym because of improper form or a counterproductive
approach. Ask for credentials and before and after pictures of other clients before
hiring them. Qualified trainers will volunteer this material enthusiastically.
A trainer without qualifications and outcomes is not worth your time and money,
so ask! If you cannot afford a trainer, read all you can about training programs
in print materials and online. Also, ask your fit friends and family members for
tips- most people like to offer their expertise.
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: Many chain places now offer reduced calorie meals,
so that may be an option. Also dessert is dessert no matter how you look at it-
focus on satisfying yourself with "real food." At an upscale restaurant,
politely ask about the menu items, request to have meats grilled, braised, or
roasted. Ask for all sauces on the side. Never be afraid to ask- you are paying
for the meal! If you do choose to have dessert, share with someone or order sorbet,
if available. Coffee and mints are also a great way to end a meal!
Fitness Question #10 - What exercises do you recommend
for getting a bigger, rounder and fuller butt?
Answer: Squats, squats, and try some squats. If you feel
uncomfortable doing squats, or just generally hate them, an all-out effort on
a leg press machine is better than a half-hearted squat, however.
Fitness Question #11 - What is the most challenging
thing you deal with about consistently staying in top shape?
Answer: Constantly changing my routine to stimulate the
muscles in new ways. Sometimes it's easy to fall into a routine, which becomes
a rut.
Fitness Question #12 - Please describe your normal
diet. What do you eat in a typical day to stay in shape?
Answer: Breakfast: Omelet with 3 egg whites, 1
yolk, 1 cup cooked vegetables. Coffee ½ cup unsweetened soy milk, and an
orange.
Mid-Morning Snack: 200 calorie protein bar
Lunch:
Salad with cooked greens, 3 oz lean ground beef, other non-starchy vegetable,
herbal tea and a grapefruit
Mid-Afternoon Snack: Cup of cottage
cheese (cultured) and fruit or 200 calorie protein bar
Dinner:
2 cups cooked vegetables, 3 oz lean meat and a cup of berries
Fitness Question #13 - What type of exercises do
you include in your routine to stay in shape?
Answer: Strength Training Exercises:
I own
several good exercise books and literally try everything I see. Some of my favorites
are:
Arms: Dumbbell hammer curls 21's, triangle pushups, dips
Legs: Sissy squats, lying hamstring curl drop sets, seated calf machines
Shoulders: Arnold presses, upright rows, bent over rear delt exercises
Back: Chins, lat pull-down, single arm cable rows, shrugs
Abs:
weighted decline sit-ups, cable crunches, reverse crunches
Chest:
Incline flys, heavy dumbbell bench press
Cardio Exercises:
Running intervals, low elliptical (don't bounce at all and almost squat while
you are doing on the machine) and the rotating stairs.
Additional
Training: I always take the stairs and park far away- take every opportunity
you have!
Fitness Question #14 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for developing toned and defined arms?
Answer: 1. Eat 6-8 small meals per day, base all meals
on lean protein, vegetables, and fruits
2. Lift 3-4 days a week.
3. Use isolation movements and strict form
4. Quality over quantity
in strength training
5. Get your Zzz's- allow your body to recover!
Fitness Question #15 - What are your top 5 tips for
losing unwanted body fat?
Answer: 1. Eat 6-8 small meals per day, base all meals
on lean protein, vegetables, and fruits
2. Learn to love raw, non-starchy
vegetables
3. Do productive cardio 4-5 days a week
4. Make a
plan and track your progress- change your plan to progress further.
5. Make it a family affair! Spread the health bug to those you love and support
each-other.
Fitness Question #16 - What are your top 5 tips for
gaining lean muscle mass?
Answer: 1. Don't be afraid of heavy weight!
2.
Eat quality food early and often.
3. Change your routine every two weeks
4. Come to terms with the fact that you will have to gain a little fat too-
it's worth it when you diet!
5. Eat a small meal before work-outs; get
your carbohydrates immediately afterward!
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. Try new healthy foods and new exercises all
the time. Find things you like so that it's enjoyable to work out and eat healthfully.
2. Do it for the right reasons. For some it is lowered risk of chronic disease-
for some it's mostly vanity and that's okay too.
3. Be accountable to
someone, a trainer, a friend, a training partner. Demonstrating your success is
often a great motivator.
4. Work slowly and steadily and be patient-
it takes time!
5. For faster results, train for a particular event, like
a competition or an athletic event. This gives you a kind of fitness deadline.
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: Leg day
- Begin with 2-3 compound
movements (squats, lunges, dead lifts) 3-4 sets of 6-12 reps each
- Hamstrings
(lying hamstring curl, single leg lying hamstring curl, straight leg dead lift)
6-8 total sets 6-12 reps each
- Quads (leg extension, leg press machines),
6-8 total sets of 10-15 each
- Abductor/adductor/calves supersets and
tri-sets- 3 total sets of 10-15 reps for each exercise,
- More calves,
2-3 sets
- 10 minutes easy cardio (jogging, light elliptical, etc)
Tuesday: Back/Biceps /Abs,
- Wide Grip Back Exercises: 4 sets
wide grip pull-ups to failure, 4 sets wide grip lat pull down: 6-12 reps each
set
- Close Grip Back Exercises: 4 sets t-bar rows: 6-12 reps each set,
4 sets single arm cable rows: 6-12 reps each set
- Biceps: 4 sets dumbbell
hammer 21's, 4 sets straight bar cable curls 8-12 reps each set, 4 sets reverse
barbell curls 8-12 reps each set
- Abs: 4 sets decline crunch with 5 LB
weight on chest to failure, side crunches 20-25 reps each reps for 3 sets, 3 sets
reverse crunches to failure
- 10 minutes easy cardio
Wednesday:
Off
Thursday: Chest, triceps, optional shoulders
- Chest:
4 sets Incline dumbbell flys: 8-12 reps each set, barbell bench press: 4-12 reps
each set, 3 sets machine incline press 6-12 reps each set
- Triceps: 3
Supersets tricep kickback (10 reps) and triangle pushups (to failure), 4 sets
triceps push-down 6-12 reps, 4 sets overhead dumbbell tricep extensions: 8-12
reps
Friday: Hard Cardio, 30 minute running interval work-out
Saturday: Traps, shoulders, arms: Includes shrugs, Arnold Presses,
and other exercises performed similarly to the other days
Sunday:
Easy cardio, slow rotating stairs/elliptical
My routine is pretty intense
because I've been lifting for years- it absolutely should not be used as a beginning
program. Beginners should start by doing only 8-12 total sets in a workout. Not
as much volume is needed or desirable in the beginning.
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 6-8 small meals per day, base all meals
on lean protein, vegetables, and fruits
2. Learn to love raw, non-starchy
vegetables
3. Do moderate and high intensity cardio 4-5 days a week
4. Make a plan and track your progress- change your plan to progress further.
5. A toned and defined midsection comes primarily with general weight
loss and reduction of body fat, so any process that allows you to get leaner overall
will trim your midsection
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. Eat 6-8 small meals per day, base all meals
on lean protein, vegetables, and fruits
2. Learn to love raw, non-starchy
vegetables
3. Do moderate and high intensity cardio 4-5 days a week
4. Learn to love squats, lunges, dead lifts and all lower body compounds
movements. Really squeeze your butt and thighs as you exercise- don't just go
through the motions.
5. Toning and defining any area of the body comes
primarily with general weight loss and reduction of body fat, so any process that
allows you to get leaner overall will trim your lower body.
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