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

According to Men’s Health, you can prevent neck strain when exercising by putting your tongue on the roof of your mouth. This could help to align your head properly. 

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. 

Eat the right kind of carbohydrates and starches like sweet potatoes, oatmeal, brown rice, whole grains, fruits, and vegetables. Those with a low glycemic index are the slowest-absorbing, which means your body is getting a steady supply of energy throughout the day without causing the dreaded insulin spike, which can lead to bodyfat gain.

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.

According to Men’s Health, to increase swimming speed you should develop your ankle flexibility. The more flexible your feet are, the more your feet can act like natural flippers.

Always keep your heels on the floor when squatting. If you can’t, then your hip flexors might be too tight and you must train them to help improve squat form.

Britney Spears- If U Seek Amy
Pink- So What
Britney Spears- Womanizer
Beyonce- Crazy In Love
De La Soul- Soul Rebels
Britney Spears- Radar
Beyonce- Baby Boy
The Roots- Don't Say Nuthin
Britney Spears- I'm a Slave 4 U
The Roots- Game Theory
De La Soul- Are You In?
The Roots- Long Time
Britney Spears- Baby One More Time
Pink- Please Don't Leave Me
Britney Spears- Oops! I Did It Again

Van Halen- Jump
Sam Sparro- Black and Gold
Van Halen- Eruption
Linkin Park- New Divide
Van Halen- Runnin' with the Devil
Dispatch- Two Coins
Van Halen- Dreams
Rolling Stones- Paint It Black
Eddie Money- Take Me Home Tonight
Van Halen- Everybody Wants Some
U2- With or Without You
Van Halen- Right Now
Eddie Money- Walk on Water
Van Halen- You Really Got Me
Eddie Money- Two Tickets to Paradise