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

Cardio routine getting boring lately? Switch up your workouts to outdoor activities a few days a week. Play basketball or football with the guys as your cardio workout to enjoy yourself a little more and get you back on track.

In order to build more muscle mass, you need to focus on a weight that is challenging where each rep will provide constant stress and tension on your body. 

High Intensity Interval Training (HIIT) could increase your VO2 max much more so than conventional steady pace exercise. VO2 Max is defined as the maximum amount of oxygen you can intake during an exercise bout. Consequently, you'll be able to do full sprints with less rest and go at them harder and longer at each successive session, thus, burning even more fat.

Runners should cut their weekly mileage in half every two months to avoid nagging injuries and help the body recover.

You should work your hamstrings to sprint faster. They help you push off and develop speed. Do exercises like stiff-legged deadlifts and leg curls to help with this regard.

Lifting weights can increase your body's natural production of growth hormone, which drives the anabolic effects leading to muscle recuperation and further growth.

The Prodigy- Action Radar
Fear Factory- Invisible Wounds
Orbital- The Saint
Korn- Did My Time
Mitchell Bros- When the Whistle Blows
Drapht- Jimmy Recard
Buttah- The Omen
System of a Down- Chop Suey
Metallica- Master of Puppets
Timo Mass- Big Chevy
Daft Punk- Alive (Album)
Midnight Juggernaughts- Shadows
Massive Attack- Teardrop
Massive Attack- Protection
Massive Attack - Dissolved Girl

Cavo- Champagne
5 Finger Death Punch- The Bleeding
Seether- Careless Whisper
5 Finger Death Punch - Hard to See
Pantera-Hollow
Seether- Driven Under
Pantera- Walk 
Pantera- Cowboys From Hell
Pantera- I'm Broken
Five Finger Death Punch- No One Gets Left Behind
Seether- Fake It
Five Finger Death Punch- Bad Company
Pantera-Cemetary Gates
Seether- Breakdown
Pantera-5 Minutes Alone
Pantera- This Love