Here is basically an example of what I do on a daily basis. I work out 6 days a week, one major body part each day. When I do weights, I try to go as hard as I can. I find that the heavier I push, the better results I receive.

So many woman and even men are afraid that once they pick up a weight, they are going to gain so much weight and get bigger. WRONG!!! Please, just listen to me when I tell you. It is from experience, the harder you push, the more defined and thinner you will get!

I try to do cardio as much as I can. Usually, I go for a long run/walk for about an hour 3-4 times per week. Cardio isn't a main concentration in my workout unless I am getting ready for a competition. I find that my weight stays balanced from just my weight routine.

Sample routine:

DAY 1

- Quads

DAY 2

- Back

DAY 3

- Biceps
- Triceps

DAY 4

- Hamstrings

Day 5

- Chest

Day 6

- Shoulders
- Calves

Day 7

- Take the day off

The reason why I didn't list which exercises I do is because I get bored too quick and I may change a few things as the weeks go by. I like to try new things but I try not to change it too much all of the time. Stick to a rouutine and find out if it is good for you. Change it up if it feels uncomfortable or if it starts to get boring after a few months. DON'T change it if it's because you think it is too hard because those exercises are the ones that make the changes in your body. Don't take the easy way out! You want to look good, right??

Well, since this is a frequently asked question, I've decided to post my everyday diet.

For those of you who know me, I am not 100% truthful when it comes to my off-season diet. But, I try to maintain a regular eating schedule. My eating plan is pretty basic. Eat 5-6 smaller meals daily. You should be feeding your body with these nutreints every 3-4 hours. Don't wait until you are starving to feed your body because you will end up over eating.

Each meal should contain 1 portion(fist size) of protein and 1 portion of carbohydrates. You should also include vegetables in at least 2-3 of your meals. The greener the veges, the better they are for you. Use whole wheat instead of white. Only choose high protein and low fat meats. Drink at least 8 glasses of water daily. Don't eat carbohydrates late at night because it is harder for you to burn these calories right before you go to bed.

I suggest using protein shakes and protein bars as supplements for when you don't have time to fit in a meal. I suggest having no more than 1 of each per day. Try to get in as much natural foods because it is better for you.

Have one cheat day per week and make it any day of the week. SPLURGE!!! Eat what ever you want, whenever you want and how much you want. This is the day to stuff yourself with everything that you have been craving for the whole week! Write it all down during the week so you don't forget your cravings when it comes to your free day.

Stay away from everything on this list!! (except on your cheat day)

Any dairy product that isn't fat free
Fat from any meat product (choose extra lean or top sirloin)
Butter, margarine(use molly mcbutter)
processed meats (deli meat eg mortadella, prociutto)
saturated fats(use extra virgin olive oil, flaxseed oil, safflower oil)
Salt (use sea salt if necessary)
SUGAR!! (pop-use diet if you have the craving) Use this ONLY on your cheat day

This is just a brief on my diet but if you have any other questions, feel free to e-mail me.