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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.
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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