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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

fitness-advice What's your background? How did you get started in the fitness modeling field?

fitness-advice 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.

fitness-advice What is the #1 thing you like best about being into fitness?

fitness-advice Answer:

A fit person will show externally the health and vitality of the inner body, which makes one feel good about herself.

fitness-advice What has been your biggest accomplishment in the fitness field?

fitness-advice 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-advice 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?

fitness-advice 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-advice Fitness Question #2 - Please describe a typical day for you. What is your daily routine like?

fitness-advice 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-advice 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?

fitness-advice 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-advice 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?

fitness-advice 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-advice 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?

fitness-advice 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-advice 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.

fitness-advice 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-advice 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?

fitness-advice 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-advice 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?

fitness-advice 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-advice 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?

fitness-advice 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-advice Fitness Question #10 - What exercises do you recommend for getting a bigger, rounder and fuller butt?

fitness-advice 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-advice Fitness Question #11 - What is the most challenging thing you deal with about consistently staying in top shape?

fitness-advice 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-advice Fitness Question #12 - Please describe your normal diet. What do you eat in a typical day to stay in shape?

fitness-advice 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-advice Fitness Question #13 - What type of exercises do you include in your routine to stay in shape?

fitness-advice 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-advice Fitness Question #14 - What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?

fitness-advice 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-advice Fitness Question #15 - What are your top 5 tips for losing unwanted body fat?

fitness-advice 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-advice Fitness Question #16 - What are your top 5 tips for gaining lean muscle mass?

fitness-advice 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-advice 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:

fitness-advice 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-advice Fitness Question #18 - What is your training routine like? (Please include a few details - training split, sets/reps, exercises, types of cardio, etc.)

fitness-advice 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-advice 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?

fitness-advice 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-advice Fitness Question #20 - What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?

fitness-advice 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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