Looking at his pictures, it’s difficult to imagine that Jon Hayes was an obese kid. He used to sit in his bedroom dreaming about playing sports and being skinny. His dream did come true and today, Jon Hayes is a fitness model who is determined to help others achieve their dreams.
Would you introduce yourself, please?
My name is Jonathan Hayes. I am a 24 year old Thai-German fitness model and motivationalist. I am 6ft [182cm] tall and weight 183lbs [83kg].
When did you start your body transformation?
I started when I was 15 years old. As I had been obese for the most part of my life, the lifestyle I had been living was not as satisfying and very limiting. I wanted to be able to run and play sports outside like the rest of my peers, instead of staying in my room wallowing and asking why I wasn’t born skinny and how unlucky I had been.
One day I decided to step up and breakthrough the insecurity and demand change no matter what it took. I was determined to rid myself of the old me and begin to build a foundation that led to many other successes.
What keeps you motivated?
I keep myself motivated by writing down or putting up pictures of all my goals and literally sticking them on the wall of my room. So that when I wake up I know exactly where I left off, what I want in life, and who exactly I’m fighting for.
When you can answer those questions in your life and constantly remind yourself of what you want, there will be no obstacle too big in front of you.
How many days per week you workout and your normal weekly workout schedule?
I work out 6 days a week for one half of the month and 7 days a week the other half. The one day I do take off from working out though would be Sunday.
On my day off, you’ll find me at church or constantly working on my upcoming website. As for my take on sleep and rest – I’ll sleep when I’m dead.
What is your favourite muscle group and your favourite exercise for it?
My favourite muscle would be my biceps, which are at 19inches as of now. My best exercise for it would be the barbell curl, drop set.
Curling a weight that you can barely do 6 reps with, then dropping to about 50% of that weight and doing 20 reps of that exercise to get those biceps pumped as hell and oxidized.
What’s your diet like?
I do a lot of meal preps to maintain a great physique year round. The trick to this is to make your meals easy to prepare and less complicated. From past experience, when diets get complicated they get ignored because it just takes too long to prepare every day.
My typical meal would be 8oz of chicken, ½cup of broccoli, and 1/3cup of roasted pumpkin seeds. As for supplementation, I use Dymatized ISO 100, Aminos, Multi-Vitamins, Fish Oil, C4 Pre-Workout, Glutamine and Creatine.
What is your advice to anyone who wants to gain weight and build muscles?
If you want to gain muscle, your journey will first and foremost always start at home. If you’re a hard gainer make sure that 60% of your carbs come from your protein intake and make sure you eat a lot, by that I mean a lot of healthy NOT junk food.
As for workouts I would lift heavy and super set (6-8 reps), by super setting you confuse your muscles and in bodybuilding, confusion will always equal growth. As for starting out at home, use bodyweight as an asset and superset workouts, such as push ups and body-weight skull crushers or squats with lunges.
What are your ambitions?
I’m officially starting up my new website fairly soon, providing help for underdogs such as myself. Whether you are born fat or skinny, I will provide methods and new concepts to help you on your way to achieving your fitness goals.
Photography credit: www.michaelanthonydowns.com and www.patleephotographer.com [/quote_box_center]