For those not familiar with you, tell us a little about yourself.
I am a master level personal trainer from Pittsburgh turned full time male fitness/fashion model in New York City.

What are some of your morning must dos?
Some of my morning must dos are to make my bed(most of the time) :-p and have to take my fruits and veggies capsules, they get me going throughout the day without crashing. Checking my email is probably my number one, unfortunately, the first thing I do is go to the internet.

Physically we can see that Personal Training and Modeling go hand and hand but what would you say are other areas besides appearance that they both compliment one another?
Besides appearance, being a personal trainer and modeling compliment each other because you have to be able to be spontaneous and meet clients requests in little time and with lots of changes of schedule. Being on your toes all of the time already has helped me adapt to being a nyc model in the crazy fast paced arena.

Physical appearance is a big deal but health is important. Name 5 key components one must do to maintain their health?
Health is definitely important. 5 key components to maintain their health would be to drink at least 100 ounces of water daily. Thats a huge one that lots of people dont realize how important it is I think. Exercising consistently is key, with the key word consistently. I dont think you have to go all out to maintain your health, just make it consistent and get your heart rate up! Taking a quality multi vitamin is also big because simple body operations for your health cant be completed without the basic nutrients that run it. Striving to be happy is a big one. Everyone has a different meaning of it, but no matter what it is, not being healthy or living a healthy lifestyle is going to make it that much harder to be happy. So to be happy, first you must make it possible for you to be happy! Last I would say to surround yourself with positive people and let go of the the negative because if youre not motivated, your health and fitness usually suffer from it before anything else. Make sure to be around those that will let you grow.

What are some of your stress relievers?
My usual stress relievers are to play with my dog when I can get to Pittsburgh, sometimes it is to get a massage, and most of the time working out with my favorite music is enough to relieve stress. Other stress relievers I probably cant put on this article ;-p

If you were not a Trainer and/or a Model, what could you see yourself doing?
I would definitely be running a commercial cleaning business with my father in Pittsburgh. I always wanted to become an Acupuncturist when I was younger, but never pursued it.

Name 3 things you cannot live without?
3 things I could never live without is my faith, family, and I have a huge shoe fetish so need my brand new ones constantly .

To date, what has been your biggest accomplishment?
My biggest accomplishment so far is that I was able to use my modeling successes to give back to kids who need it, and to be there for people for fitness advice for free and not make them feel like they have to be sold something for it.

Where can the viewer keep in contact with you and check out more of your work? (Your website and any other forms of communication you would like to share)
To check out my fitness blog and email me for any questions you might have, visit my website at ModelChuckRyanStrogish.net or view my modeling portfolio slideshow with music at http://photopeach.com/album/102dorn

• With nutrition, we don't have to go crazy crazy like professional bodybuilders do. Hell, I don't even have to as much being a model, but it is all the same regardless if you want to compete and take it serious or just do it for your own personal goals and take it mostly serious with slip ups here. But it's in your favor, you can afford to mess up and try again, others can't if you plan on doing this for a living.

• With carbs, they are energy. You need them to function and have the ability to train hard when you work out. Avoiding them is going to be worse than if you over do them for your health.

• Complex= digests at a time released pace in your blood stream)

• Simple= Digests rapidly and can store as fat easily.

• To get leaner or stay lean, you can't go over 1 grams of carbs per pound you weight. So I stay around 180 carbs a day max. Not counting the post workout shake or meal.

• If you are drying to dry out for an event and look your absolute best, a couple days before it, you eat only .05 grams per lb so I would eat only 90 grams max! That's not alot and will be counter effective if you do this ALL the time. It's only temporary to "dry" up.

• Stick with 1 gram and you will make great progress just doing that alone. Just enough energy to perform but you will use them fast weight training so that cardio will be TOTAL fat burning mode.

• Now with protein, you probably heard a million times to eat 1-1.5 grams per pound you weigh.

• Lots of fresh grilled fish, grilled chicken, lean beef, greek yogurt, shakes, egg whites(hard boiled, remove yokes) etc. There's a good bit of choices.

• This will be performed 6 days a week(Mon-Sat) For 30 Minutes.

• Bring Water To Drink During and Take Caffeine or Green Tea Before You Start To maximize Fat Burning.

• Every 30 seconds, you will drop the incline one notch or .05.

• Half is done, the next 15 minutes, you will set the speed to 3.8 and walk flat for 15 minutes. ALL DONE!

• You should feel warm and mildy sweating, but not dead tired and sweating outrageously. Your body will be burning less calories but mostly all fat and not burning away precious muscle. Muscle burns fat after you're done so that's why the speed and duration is set to these digits.

• But you get the point that even though getting more toned and lean diet wise doesn't have to be where you dread going to the store to get the same old same old. You can be a slacker to an extent and just make better decisions for what you crave. More than likely, it's not too far from what you would preferably have and will do the job for your taste buds while keeping you primed to burn fat in the gym working out.

• The only pitfall is sodium, alot of products that are healthy can still be packed with sodium to make up for it. If something has more than 50% of your daily intake of sodium, you generally want to pass on it. Eating a ton of sodium won't hurt you for one day, but it will kick in eventually from enough of those days and make you look bloated and soft. Avoid alot of sodium and always go with less sodium products in soups and etc.

• And I'm not talking about posting on fb or myspace and or craigslist ads. I'm talking about legit organic 1st page rankings for your website or blog to attract client. It's very key to know how to do this to avoid losing all of your hard earned money payin % to a gym and losing all of your session money W/ more work.

• If you type in personal trainer pittsburgh looking for a trainer, usually the one ones on the first page are getting all of the clients. Once in a blue moon you might from the second page but you don't want to be content there.

• When you write you content on your page, use that phrase at about 3-5% of your total words in your articles and page.

• bringing in your traffic that way, not only will you be ranked high, but this leads to new and more traffic and potential customers, all while you sleep!

• Another big tip is to include lots of pictures and make the tag name for the picture for your most important key phrase, as an example personal trainer pittsburgh is in all of mine and caused me to get a high ranking just by doing that.

• Although the organic approach above is free, the downfall is consistency and can take a while to get listed high. Involved some work and updating.

• For example, I had a sponsored ad on the phrase personal trainer pittsburgh and not only was my ad on the right as a sponsored ad, it was in the organic section too so two of me on one page.

• You should do both of these for whatever industry you're in because so many people shop and use google that you'd be hurting yourself not to.

• Remember to write your PPC ads that not only have your keyword phrase in it, but make sure that keyword phrase is on the page you are directing them to 3-5%. This will lower the cost of the click youmpay if someone clicks your ad. Paying .50 a click and 4 dollars is hugeeeeee. You could pay .50 a click and they turn into a lifetime client, your profit is amazing. So make the ad catchy yet specific to buyers now and not window shoppers who will click your ad and be like ok not sure if this is what I want.

• If you love fashion, a great time, nice hotels, and helping for a great cause you would of enjoyed being at a recent fashion show at the Renaissance Hotel in Pittsburgh this past Thursday the 12th.

• Being a model in the show, I always enjoy helping a great cause and wearing some clothes that I could never afford :-P. If you never wore designer clothes before, you should invest in at least one pair of jeans or a suit jacket. You don't notice how much better perfectly fit quality clothes make you feel and look until you try it yourself. The models also all did really well and loved working with them.

• I'm a little bittersweet about moving from here in Pittsburgh to New York. I am lucky to have very special friends and family who gave me the advice and courage to be able to pull the trigger to move. I am really really going to miss training my loyal clients that have been good to me. I can't even think about it really or I start to have regrets to not go. But luckily, everyone understands my passion and goals for modeling and that involves moving. My family, friends, and dog is going to be in my head constantly and I know I will be in contact with them everyday.

• Me succeeding is not just for me, but it is to prove every article I ever wrote on this site that is genuine and leads to success. That way, for anyone reading that has doubts, that is an example that by reading the hundreds of blog posts I've wrote since 2009 is in fact 100% trustworthy of taking the time to use on yourself to reach your goals.

• Of course, to get those lines, you should have already done your work with improving your nutrition, substituting, and training hard with weights and cardio 4-6 times weekly.

• Just like leg extensions are designed to use with lighter weight to bring out detail in your quads, this variation of a crunch will do the same for your abs.

• Then you will drop to your knees and hold the rope above your head and FOCUSING ON YOUR STOMACH(this is big) doing the crunch, bring the rope down to the ground performing a crunch.

• This is a toughy one to feel, so practice and focus, it's easy to have every part of your body do the work except your abs so focus is the biggest key, along with form. Once you feel it in your abs completely, then start your sets. Email me if you're lost or don't feel it. It does take some practice and don't give up, you'll get it.

• Freeze your grape supply for a few reasons. Green grapes contain catachins(the ingredient in green tea that has been studied to burn stomach fat). Freezing your grapes will make them last longer, preserve the benefits of them, and when frozen they take longer to eat each one so you will eat less in one sitting. It's the perfect snack and on this diet, you can at as much fruits and vegetables as you want. Eat the grapes when you feel the need to snack at anytime of the day.

• For Breakfast, pour 1 cup of egg whites into a pan and make scrambled eggs, use with hot sauce or pepper and eat every morning for breakfast. You can also use multi grain or ezekial toast to go with it. A slice cut in half will be fine.

• Cardio will be performed 30 minutes 6 days per week or 60 minutes 4-5 days per week. walk as fast as you can without jogging most sessions and 2 sessions will be interval sprints for half way( 1 minute of fast running with 4 minutes of slow walking to recover) don't forget to run full speed for a whole minute or close to full speed, don't fall though :-P.

• Stand On Foot So That You Have To Maintain Balance for 1 Minute, Then Switch Legs and Do The Other As Well. Do Each Leg For 1 Minute and repeat 3 times Every Other Day or At The End Of Ab Workouts

• Hanging Knee Raises( Do Two Sets of Knee Raises With Both Legs At Same Time and 2 Sets Alternating one at a time for 4 total sets of 15 each.

• Complete straight leg hanging raises. These are tough so do 2 sets for as many as you can and build up as you go. If you get 2 sets of 5 that's ok, just make it perfect form and controlled motion with no cheating. As you go, make it your goal to increase a rep or 2 from the last time. These work in little amounts so just remember to do them, even if you feel you aren't great at it.

• Oblique side situps on lower back machine. Use great form and do 2-3 sets of 15 each side. Form is key. Make sure you're snug on there first before you do the reps.

• When you are past your high(20 reps) 2-3 weeks of beginning, you will be approaching the size and muscle belly portion of the program with 10-15 reps.

• During that phase at the end is what I'm talking about when I say that yes you will build lots of strength doing 1-6 reps for a set, but at the same time, you won't be getting a whole lot of size until you go back up into the rep ranges, which takes some time.

• The key is to use enough weight to use great form but at the same time, you should not be able to get 2 perfect reps with the weight you're using. It's okay to add in a set if you guess completely wrong and can get more than 5 for a max out set.

• It's not uncommon to perform 6-7 actual sets instead of 4 to get the weights right. You will get better as you go with it, but don't be afraid to do more sets, the whole goal is to get the biggest pump possible and blood into the muscles.

• Let's say you are doing shoulder presses with dumbbells & you push the weight up normally(about 3/4 of the way most go keeping elbows bent) and then lowering it to about shoulder height. This is the norm for most people performing this exercise.

• This little 1/4th stretch at the top is hitting muscle fibers that you usually never hit. Yeah, it's harder to do this and you have to give more effort at the top, but it's well worth it.

• The bottom line is to keep this in your mind when working out and think to yourself," Can I be using better form and increasing the ROM(range of motion) for this exercise?"

• Regardless of what you're training for, there is and has to be some sort of organization to what you do if you want to achieve results. Most people do this, and some don't even realize that they are using periodization in their programs...but they are.

• The basic example of the two would be basically to start with higher reps(15-20) for 3-5 sets and over a few months, each two weeks you will start to use heavier weight with an example as 8-12 reps for 3 sets and then work down to a strength and power phase doing 5-10 sets of just 2-6 reps.

• Lots will come back from a break or start to train with lots of energy and motivation, begin lifting the opposite of the example above and be losing out by 30% of results.

• When beginning a new program or back from a training break, you are going to be more successful scientifically if you begin with high reps and work to low reps instead of vice versa.

• Sometimes, you need to reward yourself for working out, after all it is work and not getting a bonus will feel like you are working for nothing. So buying a quality shirt you like or some over priced shoes for yourself will go along way in giving you a reason to feel like you are starting fresh. Give it a try if you haven't lately, it might be all you need.

• Make sure it's a shirt or shoes you wouldn't usually let yourself buy, and just buy it because it is an investment in your body to reach your ideal self image alot faster.

• If you don't already listen to music when working out, you should. Especially not lame gym music they play, it has to be music that has personal memories or songs that get you fired up.

• Changing your songs frequently will make you want to get to your workout so you can hear it and begin your ass kicking. Doing this is small, but comes up big consistently no matter who you are.

• Most of the time, goals are set too far away or too large and quickly becomes irrelevant to what you actually do and the goal loses touch with you. Like the great football teams, they always answer interviews with we are just taking one game at a time, because to really succeed, your focus needs to be in short term always.

• Track your progress by the week, 1-52. The new year is coming soon so week 1 begins. For the week, figure out what goal you will go for(strength, agility, leaning or toning up, flexibility, endurance, etc). Then you will research or hire a trainer to assist you if you are unsure of what each goal entails. Each week that you reach a tiny goal for yourself, by the end of the 52 weeks, you will have so much invested that you know of that it just won't be the correct move to stop now.

• If your goal for week 1 is to build strength for example, you will weight train in the 1-6 rep ranges for 3-5 sets and eat more quality calories then usual, you might even stop cardio this week to allow your self to use that energy on your weight training. There you go, week 1 is a success. This ensures you are "mixing it up" as well by changing goals each week. Your body won't know what it coming.

• Invite a friend or workout with someone new to push each other and experiment with each others view of training. Just remember to pick someone who is going to work just as or harder than you, never pick someone who is going to lazy you up or bring you down.

• There are a ton of ways to change your perspective and make it feel like you just began working out for the first time in your life, I gave you a few, I'm sue you can now think of some more that work!

• Grab the bar an inch in from the end of the bar(outside shoulder width) and lean back a tiny bit to give an angle to hit your outer lats. Use a weight that allows you to do no less than 8 reps but no more than 12.

• Picture your hands as hooks and avoid using a strong grip because you want to avoid using your forearms and biceps too much and just use your back. So do 3 sets of those.

• Now turn around facing the other direction and do the same grip, but behind the head and reduce the weight 3 pins lighter than you just did and do as many reps as possible until you can't get anymore.

• Since your lats are pretty exhausted at this point, you will need to use the assisted pull up machine to allow you to do 8-12 reps max. Use a grip that is a bit outside shoulder width and stop an inch short of a full stretch on the way down and come all of the way up at the top.

• Do 4 sets and reduce assisted weight as necessary to still get 8-12 perfect reps using only your back. You can switch grips a inch or so each direction each set if you wish to fully hit all parts of your outer lats.

• Lay on a bench on your back with a straight or ex bar and extend your arms(completely straight) as far back over your head to get a good stretch, and bring it back up to in front of your chest. (bending your elbows will hit your chest and keeping them straight will target your lats).

• Keep a wider grip and do slow, smooth form and good stretches reps. This exercise is to finish off your lats from the previous exercises and get the stretch of your muscles to let the most blood into the muscle to grow.

• This is a good example of targeted your outer lats for the desired V taper look and to make your waist appear smaller!

• You can also super set in leg raises and knee raises on the pull up station in between sets to work your lower abs to get more done, keep heart rate up and burn more calories...this works great.

• Carry a bottle of water and drink extra throughout the day, this will keep you feeling full and less likely to pig out.

• Drink wine moderately or eat off the veggie tray to avoid the chips and cookies section(that's pretty much the only big trap)

• Only allow yourself to eat enough of each item at a time that can fit into your hand(serving size) and allow your self time to digest without getting to the point of being extremely full and feeling disgusting.

• Yams, oatmeal, brown rice, barley,cornmeal,wheat germ,peas,beans,lentils,potatoes,pasta,shredded wheat,muesli,pitta bread,root vegetables,etc.

• As you can see, there isn't a huge choice of foods. It's okay because most of your calories and eating should be lean proteins and healthy fats like chicken,fish,almonds,eggs,steak,turkey,protein shakes,etc.

• Take your body weight and you will start off by eating 1 gram of carbs per pound you weigh. So a 200lb man would eat 200 grams of carbs(mostly complex carbs) to start.

• Now, if you feel okay(which most will), after a week or two, drop your carb intake to .05 grams per day. So the 200 lb man will now be eating 100 grams of carbs.

• Now go day to day and feel and evaluate how you look and feel. You should start to feel tighter and lighter. Your workouts will be harder from lack of carb energy.

• It is easy to do once you have some experience doing it. Just remember to trust how you feel and look and don't be afraid to alter it each way as you feel.

• Remember to eat lean proteins and drink 100 ounces of water at least daily as long with a multi vitamin(1 a day is better than nothing) and to be smart in reacting to your body. It will tell you what you need to do by your energy.

• You need to do 30 minutes of cardio 6 days per week. We are going to need to preserve muscle as well so low intensity cardio is going to be fine. You want to be in the 120-125 heart rate zone.

• Use a treadmill and set your incline to 10.0 and speed at 1.6. This get's me in the right zone. I train really hard with weights before so you may need to set it at 1.7 or 1.8 or so and you'll be there consistently.

• You will need to do legs twice a week for at least 3 weeks. The workouts will be close to the same, but one is a heavy day and one is a lighter, higher rep day. Do Monday and Friday so that you get proper rest for legs.

• Do 3 sets of every exercise of 10 reps. First is Squats(perfect form, all the way to the ground) leg presses(toes pointed out wards at shoulder width apart with feet( donkey raises on floor or the butt blaster machine, then leg extensions and leg curls(machines are okay with this) Go specifically heavy as possible on leg curls for hamstrings.

• Multiple your weight by 11 and you will get the amount of calories you should eat per day to maintain your current weight. So don't lie ;-).

• Then reduce this number by 300 calories per day and you will start losing fat and building muscle to tighten those thighs while reducing your overall body fat and increasing overall muscle mass.

• In between sets, try adding 5 reps of exploding reps for power. You can do this in between each set you do in your training to slowly but surely add exercises to get more powerful.

• You need to do it hard, and only for 5 or so reps at a time in between sets.

• Some others are pushups, but explode up from the bottom so that your hands come off the ground and you land back on them. You can also do dumbell deadlifts with weights to explode up from the bottom. If you are feeling good, you can use weights and do a jumping deadlift as well, just make sure you're careful...this could get risky :-P.

• Make it all at once and prepare as many meals as possible into travel containers to be stored for later use.

• Following these 3 tips right now will reduce unwanted calorie eating, include healthy fats for fat burning and protein, while getting your antioxidants and portion control all in one.

• This can be done consistently or if you want, try this full 3 tips for 2 two weeks straight and see how you feel and how you are starting to look...you'll be surprised with yourself.

• Continue to lift heavy to build muscle, but add in mini circuits between sets. Ways to do this is running in place for 15-30 seconds, invisible jump rope for 20 Seconds, do standing calf raises(if calf day) in between sets.

• Super sets work well also. The key is to take very little rests in between sets, except to drink water quickly and performing your 15-30 secs of mini cardio.

• Doing this type of training should be intense, so allow 2 full days of recovery at least and remember to drink 100 ounces at least of water daily.

• This isn't easy, but it works. If you want easy, watch the carve abs in bed infomercials and get scammed and mis-informed, if you want to change your body forever, this is what it entails!

• The regular rep speed is typically what you see someone doing. We don't need to get into this much because this is the norm and generally what you will be doing. We need to focus more on extra slow and fast because you will use these to break plateaus and change your program up for fast results.

• Eccentric training is responsible for allowing you to be up to 75% stronger, as you are in the lowering or eccentric form of the rep. You can allow this to tear the most muscle fibers possible because you are lifting more than what you are used to. 1 second up means that you are exploding to the top creating momentum and the goal is to just get it back so that you can focus on the eccentric again.

• A spotter is useful for this because since you are 75% stronger, getting it back up is tough, so someone usually needs to pull it back up for you. This is great for boosting strength as well as explosive 1 second reps will do that. If your goal is to get shredded and lean, you will not need to use this much, but it's always good to try everything and see how your body responds.

• Extra slow training is great for getting lean, tearing maximum muscle fibers, and boosting heart rate to cut body fat.

• Going this slow for 10-15 perfect form reps will increase your heart rate as you will be doing alot of work and breathing keeping the weight going at a slow motion throughout the entire range of motion.

• Extra fast reps are useful ONLY if you can perfect the movement. It's easy to jerk the weight and create lots of momentum which doesn't recruit muscle fibers as much and is easy to cheat.

• This will definitely shock your muscles and you should be burning and fatigued to the max during your last 5 extra slow reps. If not, you should start with more weight and gradually decrease it little by little as you need to complete 15 perfect reps.

• 4 1 Hour 1 On 1 Sessions With Me

• Goal Evaluation and Plan Short Term and Long Term

• Customized Cardio Plan For Now and For After These Two Weeks

• Weight Training Program That Is Most Relevant To Your Goal. With me, you will learn verbally what it wrong and what is right.

• Receive a written training program for what you have available after your Two Weeks Notice Program.

• Current Nutrition Analysis and Adjustment According To Goal

• Free Parking

• Personal Time Slot

• No Contracts Or Hidden Fees. After your Two Weeks Notice, you can decide whether to continue with me and progress as needed, or implement your new lifestyle on your own.

• As opposed to common knowledge that you should always begin your weight training with compound movements that activate the most muscle fibers, I say do the opposite!

• So doing the complete opposite of what fitness magazines and experts say is actually also doing what they say as well because if you read everything, the bottom line is that you must mix up your training to grow new muscle.

• For example, typically people training will do Chest that day and begin with bench presses or presses either flat, incline, or decline. Then they will do some sort of fly movements or crossovers and sometimes finish it off with pushups or pullovers.

• This change alone will allow your body to build up your weakpoints that usually get the short end of the stick later in your workouts.

• Think about what you do and do the opposite for a couple weeks or a month.

• Now you don't have a million options of changing your routine, I made it simple for you. Do this and you will see fast results and be extremely soar(the good soar) :-P.

• Deadlifts- Deadlifts is by the far one of the top exercises because it makes you use almost every muscle in your body if done right. This boosts hormones in your body the most and leads to the lean, sexy kind of muscle everyone aims for. You don't always have to go extremely heavy for them, you can cut down sometimes on weight and do more reps, just make sure they are perfect form.

• Close Second: Underhand Barbell Rows- These allow your elbows to come back further and give your lower lats a good stretch. Most have underdeveloped lower lats and this will make you stand out with a nice look.

• I would decide first what you want and what you can become. If you want to be a high fashion model, you must realize that you have to be 5'11 or taller usually as a female. Also, you definitely have to move to NYC and be willing to take alot of criticism and rejection.

• If you want to be a fitness model, obviously you have to spend the day in and day out in the gym and not only work hard for a long time, but make sure your goals are to obtain the not too muscular look but lots of definition. Unless you want to pose in bodybuilding magazines, then being extremely muscular is ideal.

• Put yourself in the shoes of talent scouts and managers. Regardless of how technically beautiful someone is, if you felt they didn't eat sleep and breathe modeling, would you trust them sending them to the editors of a well respected magazine? But if they had the proof of being serious with multiple looks in their portfolio, dozens of shoots, comp cards, resume with experience and FREE work.

• You will definitely need to accept working for free to get started. If you're in it for the money, you probably won't make it to the money. Photoshoots can be expensive if you have to pay, but you can accept TFCD or a trade for type deal where you and the photographer barter with each other to upgrade each others portfolios.

• Picking the right photographers can help you, but these are more or so to prove you are serious in your career and work. Most agencies just want a basic digital shot of your face, profile and whole body so they might not even care to look at your portfolio until they see what you look like without all the razzle dazzle face enhancing effects and make up artists.

• Your portfolio is your degree in modeling. If you can get an interview(passing the digital shots process), you can then show them your degree with your portfolio to show you are serious in your modeling work regardless if you're going to be paid or not. Being a model is a 24/7 lifestyle and your thought process should be just that.

• If you want to be a fitness model, you must fully convince yourself that each day in the gym you are preparing for your shoot or interview at an agency. You're always working in otherwords on your craft.

• Luck plays a factor because the times you apply to agencies are just as important as your look and resume. If your look doesn't currently match what they want, you will probably get rejected. But don't let that bother you, it's normal. You will get to apply again in a certain amount of time, do this.

• Apply to all the legit agencies you can and be persistent. Remember that you are a salesmen and yourself is the product. If you can't sell yourself and tell people why you will be an asset to them, then you are not going to make it far.

• I'm not saying any of this is easy, nor should it be. But it's not impossible and if you really would like to be a model, than you can make it happen in one way or another. Lifestyle and print models don't have to be tall or look like Angelina Jolie. There are needs for models for all aspects of advertising. Just get serious and prove you're serious and do the work.

• Hopefully this helps you out a bit, and it will if followed all the way through. Sometimes life gets in the way and makes this tough, that's understandable. Most people either risk everything trying to become a successful model or actor/actress and few can just be lucky enough to have their parents pay for everything and let them take all their time on trying to be a model or actress/actor. Either way, it's going to take your all because there are lots of talented and good looking people in this world, what separates is the combination of preparation, hard work, respectfulness, confidence(not cockiness) and the ability to SELL yourself without fear of rejection. But remember, it's not that you have to be fearless, most people hate being rejected,as do I....but if you reallyyyyyyyyy want to be a model, you will convince yourself that you have to do it anyway because it's that important.

• Stretch the muscle in between workouts, preferably between every other set.

• The second important part is to "burn out" the muscle with a light weight exercise at the end of training. For example, for chest you might want to head over to a machine chest press and make the weight light to moderately light and burn out as many reps in perfect form as you possibly and humanely can. It can be 20+ reps, thats about right.

• Add a great cardio program to it and do the little things right and you have a lean and toned sexy body!

• Although that you aren't going to increase your protein so that the cardio doesn't burn of your muscle, you are going to eat higher amounts of protein than usual for the fact that you need it to actually build new lean muscle. No ifs or buts about it.

• That number is typically for bodybuilders who need the extreme mass to compete in shows. For someone trying to just build some new lean muscle, I would say to get a gram max per lb you weight. You could go as low as .5 grams per lb and be ok.

• To burn fat while building muscle, you must lift heavier 6-12 reps max but the key is to include circuits in between sets and switching between extra fast reps and extra slow negative reps.

• Everyone has a different response to what works best for them. Some people get into better shape mostly going in solid form and more reps, while some respond fast to lifting heavy all the time.

• If you don't know what works best for you, as most people don't, I would recommend as a personal trainer in Pittsburgh to use them all and mix it up until you say hey wait a minute, this def works better for me.

• Not carrying a water bottle with them or drinking enough water

• Spending too much time talking

• Using a rep range or weight load that is not challenging enough.

• Not nearly enough intensity. Our bodies are made to endure alot more than we tend to put it through.(you'll get this with me as your trainer, count on that ;-).

• Doing cardio before weights and not the other way around.

• Using weight for obliques.

• Using a trainer that doesn't push them enough or challenge their routines enough.

• Not using the correct supplements at the right times to maximize their efforts working out.

• Overtraining without proper nutrition to back it up.

• Watching tv while doing cardio. If you can watch tv or read while doing it, you're not going hard enough.

• Not doing abs or calves nearly enough to tone or show muscle.

• Doing back with all arms and not back(this is a major one).

• Not going all the way down on leg presses or using leg presses as a replacement for squats.

• Having a favorite body part to do or worst. These parts will tend to effect the results of the rest of your body if you like it too much or dont like doing it. Learn to like to do them all but not so much you over or under train them.

• You will do 60 minutes of low intensity cardio only. You'll walk as fast as you can without jogging for 60 minutes straight.

• It doesn't matter what time of day you do it as it's not a HUGE difference. But just so you know, doing it upon waking up on an empty stomach will burn the most fat.

• You will do 20 minutes of HIIT(High Intesity Interval Training).

• Did you ever notice that people who do this for their sport are always pretty lean and have low bodyfat? Track and Field Sprinters, football players, basketball, etc all have to sprint for a short period of time and then rest for a short period of time.

• You will sprint 90-100% of your maximum effort. You dont need to run so fast you trip or fall down, but you need to really try to run your hardest.

• You will do 20 sets of 1 minute. 15 seconds of sprinting and 45 seconds of walking very very slow to get ready for your next sprint.

• When taking this before bed, not only will your testosterone levels increase naturally, but so will your bodies immune system, libido, and strength.

• Take before bed for at least 6 weeks and you will see the above benefits. This is one supplement I NEVER go without. it also should have Vitamin B6 in it to promote restful sleep and keep the stress levels balanced.

• Doing deadlifts and squats aren't called the best overall exercises to do for a reason, these two by far increase your bodies natural testosterone levels to ride, as well as HGH. Don't be afraid to go heavy and hard on these and you will see the difference. They are tough to do, and feel like the most work, but way worth it.