Hello everyone, I have teamed up with models connect to give you guys the information you need to be better. Your appearance is important (otherwise you wouldn’t be on this website) so it’s your job to be cautious of how you maintain or develop yourself physically. Whether you are struggling to achieve your goals or simply need advice than take advantage of this fitness and nutrition forum.

Hi Nazariy. Your diet will reflect the type of physique you want to build. Depending on your current physique, the amount of calories you need (either more or less) will be decided on whether you want to increase muscle mass or decrease body fat. Email me your current body stats and how you want to change your physique: ashley@myevolutionfitness.co.uk

Regardless of physical aspirations, a well balanced and healthy nutrition plan will incorporate simple principles:
• Have 4-6 eating points a day (roughly every 3 hours)
• Avoid manufactured foods
• Drink between 2-3 liters of water per day
• Eat natural carbs such as salad/veg/fruit

These simple steps are the start to a healthy and effective eating regime.
In regards to training, there are plenty of alternative workouts rather than going for a jog. Jogging or running is a dated form of exercise which can often cause more damage than good. Body weight circuits involving cardio drills are simple, effective and best of all do not consume time or money.

Hello Sigmund. There is no set mold for a male model physique, if you look at male models you will notice that there are all different shapes and sizes. Conventionally, a male model will demonstrate a natural and healthy physique however there is a need for all physiques. If you are looking to define your physique by lowering body fat, you will need to do a combination of both cardio and resistance training. Your training will depend on your current physique and how you want to change it.

The most effective training to enhance muscle definition is circuit training. There are loads of circuits you can put together but it mainly depends on the type of equipment you have and knowledge of exercises. Basic circuit training will incorporate full body movements with some type of cardio exercise e.g. skipping.

Hi there,

I have transformed my body over the past few months by losing 28 lbs, keeping active and eating well. I drink 12+ glasses of water a day, I don't really eat junk food or chocolate & I can't eat dairy or shellfish.

My question is when you hit a plateau with losing weight what is the best way to get out of it?

I have tried lowering my calories but lost nothing, I was told that my calorie intake was too low so i upped my calories and i lost some weight but stopped again. I do yoga and cardio every day, with some core body training every couple of days. Any idea how i could boost my weight loss?

Thanks in advance,
Kitty x

Hi kitty,
Well done on your weight loss. My first question is how much weight do you aim to lose??

Your body will go through phases in which you will not lose weight, this is where the body will adjust to the weight that you have worked down too. Weight loss will start again if you are still creating a calorie deficit. So do not be disheartened if you weight is stabilizing.

In order to make sure that you are safely losing weight, try to get a fitness assessment done every 6 weeks so that you can work out your calorie intake and adjust it slightly for weight loss.

Add resistance training to your current workout. Aim for three of these sessions per week, this will also help for weight loss. Most people focus only on cardio which is why it takes longer to reach their goals. Having a protein shake straight after your resistance training (if all other aspects of nutrition are good) may also improve weight loss.

hey thanks for the reply im only aiming to lose another 5 lbs but it is very slow. i was in a plateu for 3 months before hitting the weight that i am so I think i can weight a bit longer. im in this for the long haul anyway. i dont believe in dieting (we all eat a diet!) instead im seeing this as a lifestyle change!