|
Fitness Models Questions & Answers - Melissa
Jesmer Diet & Exercise Advice
Melissa Jesmer
Fitness
Model
Cornwall, Ontario, Canada  I
started working out at the local gym to lose weight, but quickly became interested
in bodybuilding. I've competed 3 times, and progressed to fitness modeling this
year, when I was approached by a photographer. It feels great to be appreciated
for the way my hard work and dedication has paid off. My biggest accomplishment
was getting on stage for my first figure competition and placing second. Finding
something that I finally love and can really focus my energy on has been very
rewarding.
See This Fitness Model's Diet Plan & Exercise Routine
Melissa Jesmer - Fitness Model Statistics - Name: Melissa
Jesmer
- Height: 5'5"
- Weight: Pre Contest
116 lbs, Off Season 125 lbs
- Hair Color: Dark brown
- Bust:
36
- Waist: 25
- Hips: 35
- Location:
Cornwall, Ontario, Canada
- Website: www.melissajesmer.com
Melissa Jesmer - Fitness Model Photos
  
Melissa
Jesmer - Fitness Model Background 
What's your background? How did you get started in the fitness modeling field?
Answer:
I started working out at the local gym to lose
weight, but quickly became interested in bodybuilding. I've competed 3 times,
and progressed to fitness modeling this year, when I was approached by a photographer.
What is the #1 thing you like best about being into fitness?
Answer: It feels great to be appreciated for the way my
hard work and dedication has paid off.
What has been your biggest accomplishment in the fitness field?
Answer: My biggest accomplishment was getting on stage
for my first figure competition and placing second. Finding something that I finally
love and can really focus my energy on has been very rewarding.
Melissa
Jesmer - 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: Take the initiative to promote yourself. Take
every opportunity to gain as much exposure as you can. If the photographer is
someone you know and trust, by all means ask him/her for help in building a portfolio.
If not then go with a reputable agency in your area.
Fitness Question #2 - Please describe a typical day
for you. What is your daily routine like?
Answer: A typical day for me is waking up to my alarm
at 6:40AM, taking my shower and having my coffee. I eat my breakfast a protein
pancake with almonds. Breakfast is a must as it's the most important meal of the
day. It affects your energy levels throughout the day and gets your metabolism
going. I then pack my lunch and I'm off to work. I have my second meal at 10:30AM
a protein shake and lunch at 1:00PM. I finish work between 3PM and 4PM. At this
time I go home, eat meal 4, change for the gym and then I'm off to train. After
my workout is my time to relax, either watch a movie or surf the net. I finish
my last meal of the night a protein shake and almonds. I turn in usually between
10AM and 10:30PM. Goodnight
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: Any form of cardio will do for example the treadmill
on incline, stair climber or an incline bike as long as you concentrate on keeping
your heart rate anywhere from 130-150 heart beats per minute for 30-45 minutes.
Perform cardio 4-5 days a week.
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: You should not lose anymore then 2 pounds a week
as this a safe amount to insure you keep the weight off that you have worked so
hard to lose. Losing more then 2 pounds a week could mean the loss of lean muscle
mass.
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: Sixty minutes prior to a workout eat a meal that
consists of lean protein, mono unsaturated fat and complex carbohydrates. After
your workout it is important to eat within 30-40 minutes after training. Again
eat a well balanced meal consisting of lean protein, mono unsaturated fat and
complex carbohydrates.
If you wish to take supplements this is what
I recommend:
- Start with a good multi vitamin.
- Green
tea extract: to promote fat loss and suppress appetite
- A good quality
protein powder: to increase your protein intake
- Essential Fatty Acids
(EFA's): which promotes body fat reduction, cardiovascular health. For example:
Fish oil (each soft gel capsule contains 180mg EPA and 120mg DHA)
-
Sesamin: increases oxidation of fat which acts as a fat burner, it has also been
shown to decrease fat storage.
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: Dealing with food cravings can be hard on anyone
starting a diet. Since I have eliminated all processed foods and refined sugars
from my diet I no longer experience cravings. However, if you find it difficult
to stick with a diet for any length of time, then I would suggest replacing white
refined sugar with a sweetener such as splenda or stevia. Sweeteners can be used
for baking or as a topping on fresh fruit. There are quite a few sugar free products
on the market such as sugar free pudding which may help to control your cravings
and not feeling to "guilty" about eating. Remember there is no such
thing as a diet fix. It's a lifestyle change that has balance and consistency.
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: Platinum FitClub has a great list
of healthy foods to choose from!
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: Here are ten tips to getting started on the right
track.
1. Consult a physician before starting any new exercise program.
2. Eat smaller frequent meals. Eating 4-6 smaller meals will increase your
energy levels throughout the day and keep your metabolism at a fast pace.
3. Find the time to eat a well balanced breakfast upon rising by incorporating
an adequate amount of carbohydrates and protein, this will ensure to kick start
your metabolism and start the fat burning process.
4. Drink plenty
of water throughout the day. I like to mix a packet of crystal light to add variety/flavor.
5. Limit your intake of simple refined sugar.
6. Limit the amount
of saturated fat that you eat each day. Concentrate on incorporating more monounsaturated
and polyunsaturated fats into your diet. Examples include: avocadoes, nuts and
flaxseed oil.
7. Reduce your carbohydrate intake as the day goes on.
Eat most your complex carbohydrates within the first 2 meals of the day. Stick
to fibrous carbohydrates such as broccoli, asparagus and spinach for the remainder
of the day.
8. Avoid eating to failure.
9. Make an exercise
plan, start slowly working your way up.
10. Set realistic goals and
have a positive attitude!
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: Eating out can become dangerous if you are not
prepared. Here are a few options for the next time you come across this situation.
Breakfast options:
- Old fashioned oatmeal with cut up fresh
fruit, sweetener is an option.
- Scrambled egg whites with whole wheat toast
and fresh fruit.
Lunch options:
- Grilled chicken salad
with fat free dressing.
- Grilled halibut or salmon, brown rice and steamed
vegetables.
Dinner Options:
- Any salad combo with fat free
dressing and lean protein.
- Grilled chicken or lean sirloin, baked potato,
side salad or steamed veggies.
Keep in mind portion control is the key.
Fitness Question #10 - What exercises do you recommend
for getting a bigger, rounder and fuller butt?
Answer: SQUATS! , SQUATS! , SQUATS! , walking or stationary
dumbbell lunges.
Fitness Question #11 - What is the most challenging
thing you deal with about consistently staying in top shape?
Answer: For me it is all about staying motivated, setting
realistic goals and monitoring my progress.
Fitness Question #12 - Please describe your normal
diet. What do you eat in a typical day to stay in shape?
Answer: This is a typical off season diet. During this
time my aim is to gain lean muscle mass. I eat lean sources of protein and all
of my complex carbohydrates are eaten within the first 3 meals of the day. My
caloric intake is around 2000-2500 a day depending on my activity level.
Meal
1 - 8 egg whites, ¾ cup oatmeal, fresh fruit blended to make a protein
pancake served with a hand full of nuts.
Meal 2 - Chicken tortilla
wrap with avocado and a fruit.
Meal 3 - Lean protein, complex carbs
(brown rice, yams) avocado or nuts and green vegetables.
Meal 4 - Protein
shake, almonds and green vegetables
Meal 5 - Protein shake with almonds.
I also drink water and crystal light throughout the day.
Fitness Question #13 - What type of exercises do
you include in your routine to stay in shape?
Answer: My training schedule all depends on what I'm trying
to achieve. When I'm looking to gain lean muscle mass, my routine consist of 5-6
sets per exercise with 6-10 repetitions. I train each major muscle group once
per week while hitting the smaller one's (calves and abs) two to three times a
week. As I get closer to a competition my routine does change every few
weeks depending on my progress. It varies anywhere from 3-4 sets with a 10-20
rep range per exercise.
Here's an example week of weight training: Sunday
- Back & Abs
Monday - Chest & Calves
Tuesday - Legs
& Abs
Wednesday - Off
Thursday - Biceps & Triceps
Friday - Shoulders & Calves
Saturday - Off I
perform cardiovascular exercise after each weight training session.
Fitness Question #14 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for developing toned and defined arms?
Answer: 1. Clean up your diet.
2. Perform cardio
4- 5 days a week.
3. Train biceps and triceps with a 12 to 15 rep range.
4. Bicep exercises such as: -Barbell curls 3 X 12-15
-Dumbbell
curls 3 X 12-15
-Hammer curls 3 X 12-15
5. Tricep exercises such
as: - V-Bar Cable Push Downs 3 X 12-15
- Dumbbell Overhead Extensions
3 X 12-15
- Dumbbell Kickbacks 3 X 12-15
Fitness Question #15 - What are your top 5 tips for
losing unwanted body fat?
Answer: 1. Eat a well balanced breakfast very important
to get your metabolism going.
2. Eat smaller, more frequent meals throughout
the day.
3. Perform 30-45 minutes of cardiovascular exercise 4-5 days
a week along with resistance training.
4. Limit the amount of refined
sugar and saturated fats.
5. Supplement with a quality fat burner. *You
have to set short and long term goals it won't happen overnight. It is important
to be prepared and consistent.
Fitness Question #16 - What are your top 5 tips for
gaining lean muscle mass?
Answer: 1. Eat smaller, more frequent meals throughout
the day this is a must no matter what your goal is.
2. The use of supplements
such as creatine has given me good results in gaining lean muscle mass.
3.
Cardiovascular exercise should still be performed, after your training. It is
essential for supplying oxygen to your muscles for maximum growth.
4.
To add lean muscle start with 6-10 rep range and 4-5 sets for all lower and upper
body work.
5. Drink plenty of water before, during and after exercising.
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. Have a positive attitude and believe in your
ability to succeed.
2. Learn to set realistic goals.
3. Form a plan in
order to achieve your goals.
4. Monitor your progress.
5. Stay on track
and stick with a program.
Fitness Question #18 - What is your training routine
like? (Please include a few details - training split, sets/reps, exercises, types
of cardio, etc.)
Answer: This would be a typical training routine for me.
I alternate abs and calves every other day.
Monday: Chest
- Flat Dumbbell Press, 4 X 6-8 Reps
- Incline Dumbbell Press, 4 X 6-8 Reps
- Cable Crossovers, 3 X 10-12 Reps
- Push Ups, 2 X 20 Reps
Tuesday:
Arms
Biceps
- Dumbbell Curls, 4 X 6-8 Reps
- Preacher Curls, 4 X
6-8 Reps
- Hammer Curls, 3 X 10-12 Reps
Triceps
- V-Bar Cable Push
Downs, 4 X 6-8 Reps
- Overhead Rope Cable Extensions, 4 X 6-8 Reps
- Bench
Dips, 3 X 10-12 Reps
Wednesday: Legs
- Squats, 4 X 6-10
Reps
- Stiff Legged Dead Lifts, 4 X 6-10 Reps
- Leg Extensions, 4 X 6-10
Reps
- Leg Curls (sitting or lying), 4 X 6-10 Reps
Thursday:
Off
Friday: Shoulders
- Dumbbell Military Press, 4 X 6-8
Reps
- Front Lateral Raise, 4 X 6-8 Reps
- Side Lateral Raise, 4 X 6-8
Reps
- Reverse Flyes, 3 X 10-12 Reps
Saturday: Back
- Lateral Cable Pull Down, 4 X 6-8 Reps
- High Row, 4 X 6-8 Reps
- 1-Arm
Row, 4 X 6-8 Reps
- Shrugs, 4 X 6-10 Reps
Sunday: Off
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. Clean up your diet I can't stress this enough.
2. Add cardio to your routine.
3. Supplement with a quality fat burner.
4. Per form abdominal/stomach exercises. (5 sets of 25 reps 4 times a week)
5. Drink plenty of water.
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. Clean up your diet get rid of processed and
refined foods.
2. Add 30-45 minutes of cardiovascular exercise 4-5 days a
week.
3. Squats! Squats! Squats!
4. Walking or dumbbell lunges
5.
Supplement with a quality fat burner
| 
