Jean-Marc Monvilus – Male Fitness Model Statistics
- Name: Jean-Marc Monvilus
- Height: 5’10”
- Weight: 173 pounds
- Date of Birth: August 6, 1981
- Hair Color: Black (bald)
- Eye Color: Brown
- Location: Fort Jackson, South Carolina
Jean-Marc Monvilus – Male Fitness Model Interview
How did you get started in the fitness field?
I have always been into fitness ever since I was a child. Everything from playing soccer, to running track in high school. My second deployment to Iraq is what really got me going. I was in the best shape of my life, and from then on I knew I wanted to keep fitness as a part of my life.
What is the #1 thing you like best about being into fitness?
The #1 thing I like best about fitness is the outcome that I get out of it.
What has been your biggest accomplishment in the fitness field?
My biggest accomplishment would be placing 4th in my very 1st bodybuilding competition, the SNBF in Suwannee, GA.
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?
I’m new to fitness modeling so I really don’t know how to answer this one.
Please describe a typical day for you. What is your daily routine like?
My day starts off at waking up at 3:50 a.m. and going to PT formation (PT is Physical Training in the Army). Depending on what day it is, we either run or we’re doing push up sit up drills until 6:45 a.m. From there I march my Soldiers to breakfast, and I go take a shower at about 8:30 a.m. I march the Soldiers to the school house where I have to sit with them until 11:30 a.m. and then I march them to lunch. After I drop them off to eat, I go and take care of whatever it is that I need to handle until 5pm where the other guy I work with should be marching back with the Soldiers. When all the Soldiers are back, their mail is passed out and whatever information is given it’s usually about 7pm and I go home and try to relax for little while. It’s like this all up until Saturday and I get up at about 6am, get my mind together and go to the gym for a couple of hours. If I have yard work to do, then I handle that as well.
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?
If you can get up early enough, do some sprints and some aerobics. As funny as it may sound, aerobic activities burn a great amount of calories.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
You should focus on losing anywhere from 1-2 pounds per week. You want to keep the weight off permanently not temporary, so take your time on doing so. It will be frustrating but it’s for a good cause.
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?
It’s good to eat steak or some sort of protein shake immediately after a workout to get the results that you desire.
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.
The best thing that I can tell you is to start off slow with your diet. Then work your way to becoming strict and avoiding all junk food and salty food. Otherwise you will not stick to your diet at all. Allow yourself a “cheat day” so you can get a snack or two or some junk food but make sure you ration it, so you don’t overeat.
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?
Vegetables, dietary fibers and good quality lean protein foods are key. Shop the outer perimeter of the grocery store for the best results (produce, meat, eggs sections).
I’m about 35 pounds overweight. 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?
Set realistic goals. Once you have set your goals, target one at a time and gradually work your way to more than one portion in a session. It may be frustrating at first but it benefits you. Stay positive and stay motivated and you will succeed.
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?
ALWAYS order your meat plain and your veggies with no butter. You can make those kinds of request almost anywhere. You have to be very careful of sauces, they can add tons of calories to your meal.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Squats, lunges, and step-ups, squeeze with each repetition.
What is the most challenging thing you deal with about consistently staying in top shape?
Shocking your body. At times you will become complacent and continue to do the same workout every week and wonder why you are seeing no results. Keeping a balanced diet is challenging as well because there is just so much tempting foods out there.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: Oatmeal, a banana, tuna packet.
- Mid-Morning Snack: Protein shake.
- Lunch: 8 ounces of chicken and pasta meal.
- Mid-Afternoon Snack: Granola bar, protein shake or some tuna.
- Dinner: Baked salmon, brown rice, steamed vegetables.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: Bench press, leg press, shoulders, back arms, and abs.
- Cardio Exercises: Soccer, elliptical machine, running.
- Additional Training: Jumping rope.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Push ups – works the triceps, chest and shoulders.
2. Concentration curls for the biceps.
3. Tricep extensions, Kick backs.
4. 21’s will burn your biceps really well when done correctly.
5. A healthy diet.
What are your top 5 tips for losing unwanted body fat?
1. Cardio: 45 minutes of cardio will begin cutting the calories off.
2. Clean healthy diet.
3. Plenty of water to flush out the toxins.
4. Small meals.
5. Sleep: the body needs 8 hours to recover.
What are your top 5 tips for gaining lean muscle mass?
1. Mixing up your workouts so you keep your muscles guessing.
2. Like stated in the earlier question, plenty of cardio.
3. Eat lean protein as much as possible with each meal.
4. Don’t overdo it, you will hurt yourself instead of help yourself.
5. Make sure you have enough rest.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Take photos of yourself to track your progress.
2. Visualize and keep in mind why you are doing this.
3. Stay positive and motivated.
4. Keep a journal.
5. Stay around people who will build you up not break you down.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Shoulders and arms
- Tuesday: Chest
- Wednesday: Back
- Thursday: Cardio
- Friday: Legs (include calves) and cardio
- Saturday: Repeat day 1
- Sunday: Day off
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?
1. Drink plenty of water.
3. Balanced meals every four hours.
4. Do not eat after 9:00 p.m.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Cardio for 45-55 minutes.
3. Moderate weight and high reps for toning.
4. Stay away from sweets as much as possible.
5. Glute kickbacks.