Name: Christo Du Plessis
Month: March 2010
Residence: Vanderbijlpark, Guateng, South Africa
Age: 26
Occupation: Pro Fitness Model
Height: 6'1"
Weight: 211.6 lbs
Waist Size: 35"
Best Bodyparts: Legs
Bodyfat: 8%
Best Lifts: DB Bench Press 132.3 lbs. on each hand x 8 reps

Name: Heaven Sapp
Month: March 2010
Residence: Viva Las Vegas
Age: 21
Occupation: Promotional Work/ Fitness Model/ Makeup Artist
Height: 5'6"
Weight: 130 lbs.
Waist Size: 23"
Best Bodyparts: Legs & Abs
Best Lifts: 150 lb. Squat

Studies show that listening to music in the gym while lifting weights or doing cardio could increase power and output in your activity as well as intelligence outside of the gym.

Including some saturated fat in your diet can enhance your testosterone levels, which may in turn increase muscle mass. Don’t shy away from fatty meats, the yolk in eggs, cheeses, etc.

L-Carnitine is known to help transport fat into the mitochondria of cells, which can aid in your body’s ability to use energy more efficiently and more rapidly. Recent studies have also shown that L-Carnitine may increase androgen receptors in your muscles where testosterone latches on to in order to facilitate muscle growth and fat burning. The best times to take L-Carnitine are in the morning and right before you workout.

When doing squats, you should rest the bar on as much of your shoulders as possible. Holding it on the lower neck causes extreme tension on the spine, which could lead to serious injury.

A study in the Journal of Applied Physiology found that 8 weeks of weight training improved experienced runners’ 5K times by up to 30 seconds.

When running uphill, you should prevent your body from slouching and looking down. Instead, keep your head up and your eyes focused on the top of the hill. This will open your airways and make it easier to breathe, allowing for more oxygen to your blood, and making it easier to run at a faster pace.

Frank Sinatra- The Way You Look Tonight
Frank Sinatra- New York New York
Frank Sinatra- My Way
Frank Sinatra- Fly Me to the Moon
Frank Sinatra- Come Fly With Me
Frank Sinatra- I've Got You Under My Skin
Frank Sinatra- Luck Be A Lady
Frank Sinatra- I've Got the World on a String
Frank Sinatra- Strangers in the Night
Frank Sinatra- That's Life
Frank Sinatra- The Best is Yet To Come
Frank Sinatra- The Lady Is a Tramp
Frank Sinatra- Young at Heart
Frank Sinatra- I Get a Kick Out of You
Frank Sinatra- Bewitched

Disturbed- The Night
Disturbed- Indestructible
Saliva- Hunt You Down
Blue October- Dirt Room
Thousand Foot Krutch- Move
Thousand Foot Krutch- Fire It Up
Nonpoint- Bullet With a Name
Hinder- Up All Night
Thousand Foot Krutch- Step To Me
Trapt- Contagious
Hollywood Undead- Undead
The Veer Union- Darker Side of Me
The Veer Union- Seasons
Drowning Pool- 37 Stitches
Seether- Fake It