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Fitness Models Questions & Answers - Lucinda
Witte Diet & Exercise Advice
Lucinda Witte
Fitness
Model
Sacramento, California  In
high school, Lucinda was on the drill team, gymnastics and cheerleading squad.
After the birth of each of her 5th child, she started jogging to help lose the
weight she had gained during the pregnancy. She then decided she wanted to add
some upper body strength so she started a weight resistance program, which evolved
into a strict regimen. She loves the strength gains and beautiful muscle definition
she was able to achieve with resistance training. With her newly toned and fit
body, Lucinda has competed in contests such as the Ms. Bikini America Northern
California, IFSB/INBA/ABA Bikini Divas and the NPC Sacramento Figure Championships.
See This Fitness Model's Diet Plan & Exercise Routine
Lucinda Witte - Fitness Model Statistics - Name: Lucinda
Witte
- Height: 5'6
- Weight: 130
- Hair
Color: Blonde
- Bust: 34 D
- Waist: 25
- Hips: 34
- Location: Sacramento, California
- Website: www.lucyfitmodel.com
Lucinda Witte - Fitness Model Photos
  
Lucinda
Witte - Fitness Model Background 
What's your background? How did you get started in the fitness modeling field?
Answer:
I grew up doing gymnastics' and cheerleading.
Thru High School I participated on the school Flag Team, Drill Team and Choir.
At the age of 20, I was introduced to weight training at the local community college.
In college I joined the Cheerleading squad, and added daily jogging to my fitness
ritual. After college, my workouts became more sporadic, especially after
the birth of my first child, but I kept my daily jogging up. In 2004, I started
teaching fit track classes a weight training circuit style class and doing some
personal training at the local gym I was employed at. It was there that I saw
a poster for the Ms. Bikini America-Folsom Extravaganza Show. I sent in my entry
form to compete in my first fitness/Ms. Bikini America show. It was an awesome
experience! I remember looking at all the girls and I was so amazed by them. I
ended up placing fifth which qualified me for Nationals--after that I was hooked. That
same year I decided to do a figure contest at the 2004 NPC Sacramento Show. I
placed ninth in my division. This was the first huge show I'd ever done and NPC
was giving pro cards. I wanted the muscle size and definition many of these ladies
had...once again I was amazed and inspired by what I saw.
What is the #1 thing you like best about being into fitness?
Answer: The thing I like best about fitness is the way
it inspires and motivates me. I love being able to challenge my body and mind,
I also love sculpting my body into a strong and healthy, portioned physique. Fitness
is a lifestyle for me.
What has been your biggest accomplishment in the fitness field?
Answer: My biggest accomplishment is the size I have put
on my skinny body. I was 116 lbs. with 25 % body fat when I first started lifting
weights. Now some twenty months later I am 135 lbs. With 17% body fat.
Lucinda
Witte - 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: To get started in the fitness-modeling agency
you must have several prints as well as a resume or compcard or headshot &
composite sheet to solicit. These items are good promotional items to send to
photographers and other interested agencies. A disk of high-resolution images
along with information about who the photographer is as well as his business information
is also an important tool to your success. Don't limit the publicity you can get
by just contacting photographers, contact agency's and magazines involved in health
and fitness industry. The competition is fierce so be prepared. Do your homework,
and only hook-up with reputable agencies. Females should always use caution and
check the company's references to ensure safety. And lastly a modeling portfolio
with all the work you've done is a bonus.
Fitness Question #2 - Please describe a typical day
for you. What is your daily routine like?
Answer: I set my alarm to awaken at 5:00 a.m. every morning
(Monday thru Friday). Before breakfast I do my morning cardio for 40 minutes at
the local gym. I come home around 6:00 a.m. and make myself some coffee and breakfast.
I get my kids off to school by 7:30 a.m. and than head to work from 8:00 to 5:00
p.m. (Monday thru Friday). Every evening after work I pick up my son from day
care at 6:00 p.m. and relax for one hour and unwind from the commute and traffic.
I have some dinner and off I go to the gym at 7:00 p.m. to 8:00 p.m. to work with
my trainer on weights. From 8:00 to 8:30 p.m. I do 30 more minutes of cardio and
than back home. From 8:30 to 9:30p.m. I help my son do his homework, enjoy my
family and off to bed I go at 10:00 p.m. I work out with my trainer Monday thru
Friday (5 days a week). On Saturday I work out my "lagging" parts. And
on Sunday I relax, go to church and enjoy life.
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: Before breakfast--Morning cardio for 30 minutes
to an hour on the elliptical machine. Set the course on the elliptical machine
to "Interval" training or uphill course to really burn those calories.
It's a good idea to switch your cardio routine every two to three months.
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: A safe amount of weight to lose weekly is anywhere
from 1 pound to 2 pounds max. Any more weight than that a week could put you at
risk for losing muscle. And you want to keep as much muscle as you have. Muscle
increases your body's metabolism, the rate for burning fat. Weight lost to fast
usually doesn't stay off and is gained back quickly.
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 suggest taking BCCA's (Branch Chain Amino Acids)
before and after heavy weight lifting. I also suggest Glutamine before your workouts.
Glutamine is a great supplement for holding on to lean tissue, which is so important
to metabolism. Take a daily vitamin. Eat plenty of protein. I suggest Whey Protein
powder, which, is a complete bio-available source of protein. Lean cuts of steak,
beef and chicken. Always bake your meat, don't deep-fry anything. Keep junk food
very limited. Keep hydrated before and during workouts. Bring a water bottle to
each work out. Also, make sure you get plenty of sleep. The body is growing, replenishing
and building muscle when you are asleep.
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: Be realistic. If there is a sweet or craving that
you have keep it. Don't give it up---just moderate it. Let your self-have a "Cheat"
day once a week. Look forward to that day. Try substituting your junk food for
a food that is similar, but healthier. For example instead of having Ice cream,
have low-fat yogurt. Also, I find it good to chart everything I put in my mouth,
so I can see how much I am eating. You can reflect on your food journal over the
weeks and see what you need to change. Sometimes people overeat at certain times
of the day. The journal will help you to see perhaps a pattern.
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: Low fat Yogurt, Fresh Broccoli, Lettuce for Salads,
Lean steak, chicken and beef, 100% Oats, Brown rice, Apples, Oranges, Fresh Spinach,
banana's, Yams and carrots. If you must have soda, have "Diet".
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: Start by walking for 15 to 20 minutes a day. If
you have time and the finances, I suggest hiring a certified personal trainer.
Read, read, and read! Go to any local bookstore and you will see rows of books
under this topic. Stay away from fast gimmicks to lose weight. Do your research
and gain knowledge. Make sure you are in good health before you start an exercise
regime. Schedule a check-up with your physician. Tell your physician what you
are planning to do and check to see if you have any physical limitations. Get
a journal and set small goals for your self weekly. Don't weight yourself daily,
instead weight yourself weekly. To lose weight one must exercise and change their
diet. The formula for weights lose is simple: "Calories in verse calories
out".
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: Always have a plan of action and be thinking ahead.
Every menu has a salad option as well as diet sodas, water etc., Order vegetables,
fruit, soups and lean cuts of meat. Don't go to restaurants that limit your choices
for healthy foods. Pick the lean grilled chicken instead of the double decker
hamburger with melted cheese. Pick the rice instead of the french fries. Make
wise choices. Buy a calorie counter pocket guidebook. Learn the calorie content
in the food you are eating. Serious dieters sometimes invest in food scales to
measure their food portions at home. Make sure your portions are the size of your
palm/ or fist. If the restaurant serves big portions, eat what you can and take
home the rest.
Fitness Question #10 - What exercises do you recommend
for getting a bigger, rounder and fuller butt?
Answer: Free barbell squats. This is an intermediate to
advanced move so always use a waist belt when doing squats. One can also use the
Smith-Machine to squat too. Another move is the walking lunges. You can start
by doing these without weights and as the move starts to feel more comfortable
to you-- you can add weights. You can either add dumbbells by holding them in
either hand as you lunge walk, or you can use a weighted barbell behind your shoulders.
Lastly, leg presses can add girth and firmness to your gluts.
Fitness Question #11 - What is the most challenging
thing you deal with about consistently staying in top shape?
Answer: Time management is a constant weekly challenge.
I have a family, job, school, church and than my workouts! I keep a desk calendar
at home and at my job so I can schedule everything correctly and plan ahead. The
busyness of life can easily steal away your work out time if you don't watch it.
Make your work out time a high priority.
Fitness Question #12 - Please describe your normal
diet. What do you eat in a typical day to stay in shape?
Answer: Breakfast: Coffee/Oats and 5 egg whites.
Mid-Morning Snack: Yogurt (non-fat)
Lunch: Salad and
lean chicken breast.
Mid-Afternoon Snack: Orange/Apple/Protein
shake---Sometimes a "Starbucks Latte"
Dinner: Lean Chicken/or
steak with a broccoli and Whey Protein shake (after work out)
Fitness Question #13 - What type of exercises do
you include in your routine to stay in shape?
Answer: Strength Training Exercises: I do mainly
free weights such as the barbell and dumbbells for all presses for shoulder and
chest. For legs I do squats, leg presses, and leg extensions. For back I do one
arm dumbbells rows, lat pulldowns and seated rows. For biceps I like the ez-curl
bar for curls, dumbbells for hammer curls and cable curls. For the triceps I like
doing skull crushers, cable pushdowns and extensions. I work one body part a day.
This helps me concentrate and put all my energy into that one muscle area for
maximum growth. I do three exercises per body part at each work out and I usually
do 3 to 4 sets of 8 to 15 reps. I do drop sets to recruit muscle fibers.
Cardio Exercises: Elliptical (40 minutes to 1 hour), and when it is nice
outside I like to run the track for an hour.
Additional Training:
I do ab work at least three times a week, as well as calves work and as many push
ups as I can daily.
Fitness Question #14 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for developing toned and defined arms?
Answer: 1. Seated side lateral raises with dumbbells.
(do drop sets)
2. Seated or standing barbell shoulder presses. (I switch
my exercises up every week--it keeps my muscles guessing)
3. Seated or
standing front raises with dumbbells.
4. Smith-Machine Shoulder presses
( go heavy with these)
5. Tricep presses (Keep the elbows tucked closely
to your sides, this exercise gets the fat behind the arms)
Fitness Question #15 - What are your top 5 tips for
losing unwanted body fat?
Answer: 1. Eat a low fat diet.
2. Exercise 5
to 6 times a week doing both cardio and weight resistance.
3. Eat regular
scheduled meals (don't skip meals or extreme diet)
4. Stay away from
junk food, alcohol and fast food restaurants.
5. Keep dairy products
low in your diet.
Fitness Question #16 - What are your top 5 tips for
gaining lean muscle mass?
Answer: 1. Eat adequate protein. (Via protein shakes,
or meat) and low carbs.
2. Take supplements such as amino acids and glutamine.
3. Lift moderately heavy with fewer reps than 12. A good range is anywhere
from 6 to 10 reps.
4. Lift 5 to 6 times a week--be consistent and change
your routine every three to four weeks.
5. Get plenty of sleep. (when
you are sleeping is when your body is repairing, growing and replenishing)
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. Stay focused. Don't lose site of your goals.
It's up to you to make things happen, nobody can do it for you.
2. Never
give up! Find yourself a trainer who keeps you motivated and can push you.
3. Try to stick with it if you get frustrated, but do not let it run your
life. There are so many things that are just as important.
4. Have fun
with it, but understand it is not going to be easy and you have to be dedicated.
5. Enjoy the challenge that the sport of fitness brings. Fitness is a great
way to express you.
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: 5:00 -6:00 a.m. Cardio/ 7:00 p.m.
to 8:30 p.m. CHEST--weight lifting for 1 hour and 30 minutes of cardio.
Tuesday: 5:00 -6:00 a.m. Cardio/ 7:00 p.m. to 8:30 p.m. BACK--weight lifting
for one hour and 30 minutes of cardio.
Wednesday: 5:00 -6:00 a.m.
Cardio/ 7:00 p.m. to 8:30 p.m. LEGS--weight lifting for one hour and 30 minutes
of cardio.
Thursday: 5:00 -6:00 a.m. Cardio/ 7:00 p.m. to 8:30
p.m. SHOULDERS--weight lifting for one hour and 30 minutes of cardio.
Friday: 5:00 -6:00 a.m. Cardio/ 7:00 p.m. to 8:30 p.m. TRICEPS--weight
lifting for one hour and 30 minutes of cardio.
Saturday: Cardio
one hour and BICEPS--weight lifting for one hour/ also do AB work and calve work.
Sunday:OFF/RELAX
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. Cardio is a must. Thirty minutes to 1 hour
at least 5 times a week is required.
2. Do back extensions to strengthen
lower back muscles, which improve core and posture.
3. Do sit ups on
the stability ball, AB incline bench or floor.
4. Do hanging leg raises
for the bottom abs.
5. Keep a low-fat diet.
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. Front squats are great for thigh development.
(Use free weighted barbell or smith-machine)
2. Leg presses will supplement
your thigh routine. (Place feet about 12" apart on the plate press)
3. Hack squats are an added move that can help shape your thighs, hips and butt.
4. Stair climber cardio machine. (I suggest starting with 20 minutes and
work up to 30/40 minutes)
5. Walking on the treadmill with the treadmill
elevated.
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