How To Get A Supermodel Body!

Carmen Garcia's Nutrition Tips

Below is my daily diet. I'd like to state that it does vary a bit, especially right before a photo shoot I make sure I am extremely strict and I don't cheat. Here are a few good Nutri-Tips that I've learned along the way in the process to stay lean.

• Drink a gallon of water per day. Extra water consumption is necessary if you intensify cardio workouts.
• Read all labels on packaged foods. But the key is?if it's packaged, there are preservatives and junk you don't want to consume.
• Stick with organic whole foods.
• Stay away from bleached bread, salt, complex carbohydrates such as pasta/bread, refined sugars, flour, hydrogenated oils, butter, processed foods, excessive alcohol, coffee, etc?
• Take a daily multi-vitamin. Make sure there are no synthetic fillers.
• Try to eat a high protein/fiber diet with low simple carbohydrates.
• Drink herbal teas. They help aid digestion, especially mint.
• Make sure you do research on any supplements you consume and the brands are dependable.
• Every once in a while detoxify with cleansing teas. Take a daily anti-oxidant because of our environment and it's daily pollutants.
• Nutritional support is important for the complex operation of the body.
• Nutrients are essential for the feeding of tissues of the body and are necessary to sustain intricate functions as it constantly reproduces new cells. Do your body good!

Fawnia Mondey's 12 Tips For A Bikini-Ready Body!

Yes, summer is here, and will be here every year, so whether you are within reach of your bikini body, or would like to gather your ammo and fine tune for next year, here are some safe, all-natural diet tips, taken from the new book The Bikini Diet by Maggie Greenwood-Robinson, PH. D.

• Don't drink fruit juices or juice-based products while "dieting". Get your nutrition from calories you chew rather then swallow.
• Shoot for 25-35 g of fiber per day.
• If you get hungry, eat a few ounces of protein to tide you over until your next meal.
• Eat at least two servings of fish per week to get healthy fats.
• Spice up your food with red pepper, which boosts metabolism.
• Drizzle sugar-free syrup over cooked carrots for a sweet treat.
• Drink green tea liberally—it helps burn fat.
• Try no to let yourself get bored, stressed out or depressed, if possible. Try yoga, meditation, and herbs such as kava and ginseng for stress. Regular exercise, journaling and supplements such as fish, St. Johns wort and 5-HTP can help alleviate depression.
• Outwait your food cravings. They generally last no longer then 10 minutes.
• Distract yourself with a nonfood related activity, such as exercising, reading, pursuing a favorite hobby, listening to music, writing letters, surfing the internet (like you are now) or soaking in a hot bath.
• Make a list of 25 things to do rather then eat, and keep it handy for times when you feel tempted to eat (when you shouldn't).
• Freeze strawberries and other berries. They take longer to eat and provide a candy-like treat.

Herbal Remedies That Fight Bloating (excess water weight)

Do you have a little excess water weight (bloating) you'd like to shed? If you are heading out in a bikini, you'll want it gone! Try one of these herbal tricks for bloat. (Herbal combinations in capsules or teas are also available for water retention. Follow manufacturer's instructions.)

• Bruchu
• Cranberry
• Dandelion
• Horse Chestnut
• Parsley
• Uva Ursi
• Or try Absolute Nutrition's Watershed

Read more Fawnia Mondey articles, click here!

Angela Mraz's Motivational Tips

When the motivational pool runs shallow the excuses not to exercise start to amass and take priority, so what do you do?

1. Look at your journal and re-read the reasons for why you started to work out in the first place. Did you accomplish some of your goals? Do they need to be more realistic?
2. We all go through stressful situations in our life—remember one of the best stress relievers is working out.
3. Sometimes a simple thing like a buying new workout outfit will do wonders.
4. Make friends at the gym. Your gym should be a place where you feel comfortable, a place where you have someone to say hello to—and trust me, your hard work and dedication will pay off. Fellow workout-er's are quick to realize and pay compliments.
5. Find a workout partner that can help keep you motivated. When you may be low in motivation your partner may be high and vice versa. Also you now have an additional commitment to go to the gym. It wouldn't be fair to leave your partner hanging, would it?
6. Take a week off. Sometimes a simple re-charge of the batteries will do wonders! If you do decide to take the week off then do exactly that! Don't let the guilt of not hitting the weights pull you back into the gym early. By the time the week passes your motivational pool will probably be overflowing.
7. Get your hands on a fitness related magazine. I constantly find gallons of motivation by looking at my competition in the magazines.
8. You are not alone. We have all been there...burnt out, fed up, tired, hurt, or what ever you want to call it. There are hundreds of obstacles and set backs that lie in the wait. Keep your chin up and stay the course—you will be successful!
9. Find a role model—someone who you may be able to communicate with via e-mail or written correspondence. There are many wonderful athletes out there that fully understand what you want to accomplish and just how difficult it can be.
10. Read 1-9 again!

Read more Angela Mraz articles, click here!

Carmen Garcia's Weekly Meal Plan

Sunday

Sunday is my favorite day because I get to cheat a little from my daily diet, but I try not to over do it!

Monday

• Meal 1:
  Egg white Scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup of oatmeal with water. 1 cup of coffee with half an ounce of light soy milk and Splenda (sugar substitute).
• Meal 2:
  Protein Shake mixed with water. Snack: Half a grapefruit.
• Meal 3:
  Grilled organic chicken breast (4 oz.) with lemon and herbs. Sprayed olive oil or Pam on the grill. Half a cup of steamed broccoli.
• Meal 4:
  Protein Shake mixed with water.
• Meal 5:
  Grilled orange-roughy fish (6 oz.) with lemon on bed of spinach/lettuce (mainly fresh greens). Oil and vinegar dressing (light)

Tuesday

• Meal 1:
  Egg white scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup of Oatmeal with water. 1 cup of coffee with 1/2 ounce of light soy milk and Splenda (sugar substitute).
• Meal 2:
  Protein Shake mixed with water. Snack: One small green apple and 2 tbsp of low-fat/organic peanut butter.
• Meal 3:
  One can of white tuna in water mixed with chopped onions/celery/spices/herbs. Half of boiled steamed potato. Small green salad with light oil and vinegar.
• Meal 4:
  Protein Shake mixed with water.
• Meal 5:
  Ground turkey (spices). Half cup of steamed green beans. Small steamed yam.

Wednesday

• Meal 1:
  Egg white Scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup oatmeal with water and raisins. 1 cup of coffee with 1/2 ounce of light soy milk and Splenda (sugar substitute).
• Meal 2:
  Protein Shake mixed with water. Snack: Half cup of almonds.
• Meal 3:
  Grilled organic chicken breast (spices/herbs/lemon) over small green salad. Olive oil and Vinegar.
• Meal 4:
  Protein Shake mixed with water.
• Meal 5:
  Lean grilled turkey patties. Steamed mixture of green veggies. One small sweet potato.

Thursday

• Meal 1:
  Egg white Scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup of Oatmeal with water. 1 cup of coffee with 1/2 ounce of light soy milk and Splenda (sugar substitute).
• Meal 2:
  Protein Shake mixed with water. Snack: One small banana.
• Meal 3:
  Spicy turkey Chili (Carmen's recipe) with red kidney beans. Half cup of wild rice. Steamed broccoli.
• Meal 4:
  Protein Shake mixed with water.
• Meal 5:
  Grilled Halibut with rosemary herbs and lemon. Steamed asparagus.

Friday

• Meal 1:
  Egg white Scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup of Oatmeal with water. 1 cup of coffee with 1/2 ounce of light soy milk and Splenda (sugar substitute).
• Meal 2:
  Protein Shake mixed with water. Snack: Half a grapefruit.
• Meal 3:
  Organic lean turkey slices over bed of green salad.
• Meal 4:
  Grilled Halibut with herbs and lemon. Steamed Asparagus.
• Meal 5:
  Lean chicken stir-fry with mixture of favorite vegetables. Grilled with light olive oil.

Saturday

• Meal 1:
  Protein Shake mixed with water. Half cup of oatmeal mixed with water. 1 cup of coffee with 1/2 oz. of light soy milk.
• Meal 2:
  Half cup mixed nut trail.
• Meal 3:
  Grilled organic chicken chunks over small green salad. Light oil and vinegar.
• Meal 4:
  Protein Shake mixed with water.
• Meal 5:
  Sashimi with vegetables. Sushi rolls. No soy sauce.

Carmen's Garcia's Exercise Program

Sunday

Off or Outdoor Activities:
Rollerblading/Snowboarding/Surfing/Hiking/Watersports etc...

Monday: Legs

• Squats: 4 sets of 10-12 reps
• Leg Extensions: 4 sets of 10-12 reps
• Leg Curls: 4 sets of 10-12 reps
• Lunges: 4 sets of 10-12 reps
• Leg Press: 4 sets of 10-12 reps
• Seated Calf Raise: 4 sets of 10-12 reps

Click Here For A Printable Log Of Monday!

Tuesday: Arms and Abs

• Dumbbell or Machine Curls (one-arm): 3-4 sets of 12-15 reps
• Straight-Bar or E-Z Curl Bicep Curl: 3-4 sets of 12-15 reps
• Cable Triceps Extensions: 3-4 sets of 12-15 reps
• One-Arm Dumbbell Kickbacks: 3-4 sets of 12-15 reps
• Dips: 3-4 sets of 12-15 reps
• Ab Crunch Machine: 4-5 sets of 25-30 reps
• Oblique Crunches: 4-5 sets of 25-30 reps

Click Here For A Printable Log Of Tuesday!

Wednesday: Shoulders and Abs

• Seated or Standing Dumbbell or Barbell Press: 4 sets of 12-15 reps
• Side Lateral Raise: 4 sets of 12-15 reps
• Rear-Deltoid Raise: 4 sets of 12-15 reps
• Dumbbell Shrugs: 4 sets of 12-15 reps
• Front Lateral Raise: 4 sets of 12-15 reps
• Leg Lifts: 5 sets of 20 reps
• Crunches: 3-4 sets of 25 crunches

Click Here For A Printable Log Of Wednesday!

Thursday

Off

Friday: Back and Calves

• Lat Pull-Down: 4-5 sets of 12-15 reps
• Seated Cable Rows: 4-5 sets of 12-15 reps
• One-Arm Dumbbell Rows: 4-5 sets of 12-15 reps
• Lower Back Hyper-Extension: 4-5 sets of 12-15 reps

Click Here For A Printable Log Of Friday!

Saturday: Chest and Abs

• Incline Dumbbell or Barbell Bench Press: 4 sets of 8-12 reps
• Flat Dumbbell or Barbell Bench Press: 4 sets of 8-12 reps
• Butterfly: 4 sets of 8-12 reps
• Ab Crunch Machine: 4 sets of 8-12 reps

Click Here For A Printable Log Of Saturday!

Cardiovascular Exercises

30-45 minutes about 3-4 times per week

Disclaimer

The information contained in this article is strictly for informational purposes. You should consult a physician before beginning any new nutrition, exercise, or dietary supplement program. The information contained in this article is not meant to provide medical advice. Specific medical advice should be obtained from a licensed health-care practitioner. Carmen Garcia and/or her likeness will not assume any liability, nor be held responsible for any injury, illness or personal loss due to the utilization of any information contained herein.