Speaks With Fitness Model John Hayes


Name: John Hayes
Height: 6’0
Weight: 181lbs
Style: Fitness Model

How did you get started with Fitness/Bodybuilding?

I started when I was 15 years old. Being that 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 the question of why I wasn’t born skinny and how unlucky I had been. Until one day I decided to step up and break threw 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 motivates you, where does your motivation come from?

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 to big in front of you.

How do you maintain intensity within your workouts?

When it comes to working out I always want to have a plan before I even step foot in the gym. By knowing in advance my workout, I will not lose intensity and slow down during my sets.
What diet plan are you currently going with?

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 make and less complicated. From past experience, when diets get complicated they get ignored because its just takes to long to prep 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.

When trying to cut what type of cardio do you prefer? Is there a preference for you between standard vs HIIT?

I prefer to do HIIT and the reason behind that is because only minutes of HIIT will help you burn more fat through out the day versus having to do endless amounts of cardio to burn fat just for the moment.


Did you make any mistakes when first starting out? – any advice for newbies.

Ego, when you go to the gym put your ego aside and do the weights that will help you build instead of the ones that you think will attract a significant other. Remember in the gym you are not in competition with anyone else, but yourself.

Do you have any idols or people you look up to in fitness or bodybuilding?

Greg Plitt, CT Fletcher, and Arnold Schwarzenegger.

How long do you usually spend in the gym?

I go to the gym 2X a day and spend upwards of about 3 hours combined.

What are your short term and long term goals?

My short term goals is to finally reach 21inch arms, I am currently at 19inches. My long term goal would be to find a way that is easy, fast and efficient for someone to reach my level of fitness, without having to sacrifice to many things from their current lifestyle, regardless of the genetics.

What do you think sets you apart as a male fitness model?

What sets me apart from most of the fitness models out there are my mistakes. I have failed more times than I can count, through trial and error I have gained the experience and knowledge to help people with many of the difficult obstacles they have gone through to reach their goals.

Final Words?

Never give up, no matter how tough the scenario. Think of failure as something that pushes you toward success, learn from them and continue getting better.

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