Christian Duque: Welcome to, please take this opportunity to
introduce yourself to our audience.

Julie Stilo: Hi! I’m Julie Stilo, 21 years old, 5’5 and 135lbs (contest weight doesn’t vary by
much, maybe 5lbs… I don’t weigh myself!). I’m from
New Jersey and I work out on the track
doing sprints or bleachers but most of the time I can be found at
LA Fitness lifting heavy
I’m a WBFF Diva Bikini Competitor and I just placed top 3 (3rd) at the WBFF
Boston Eastern Championships in June, 2013!

Christian Duque: Please share with us when & why you first started weight-training? Did you
play sports growing up or in school? And if so, which were your favorites?

Julie Stilo: I first started weight training because there was a girl at my gym who gave me
body envy.
She had muscle and she rocked it! She was sexy! I wanted to be like her.
However, I was always on the elliptical or treadmill doing 45 minutes of cardio 5 days a week
combined with low weight, low rep lifting, which in return, did nothing for my muscles. I never
saw this girl doing the cardio I was doing OR lifting the way I did. I said enough was enough
and I educated myself on lifting and the proper form and different techniques.
I also
educated myself on how to eat properly so my muscles would benefit from the time I
spent in the gym.
It was hard at first because there is so much information online but
eventually I was able to piece together things and found myself in the weight room. It was
incredibly scary at first to be back there with all the guys but now it’s like they’re invisible! I
never played sports in high school. I was, and still to this day, am a pretty shy girl, so to me,
sports were totally out of my comfort zone.

Christian Duque: You've sculpted a very sexy, feminine physique, but as we all know 'Rome
wasn't built overnight' (or maybe in your case it was). Talk to the ladies reading this want to
get in shape and what to look like you. What's your take on fad diets and/or insane workouts?
How important is patience, sound eating, and consistent training to achieve fitness goals?

Julie Stilo: CONSISTENCY IS KEY! I can’t tell you how many times I hear different people
quit or give up because they don’t see results. I always think, “Well, you didn’t put on that
weight in a month or two, so it will take longer than that to take it off.” You must never give up
on yourself. You will see changes but you won’t see them over night. I am a big advocate of
taking pictures of yourself and not using the scale to determine your progress. You can often
see major changes in your physique just by comparing pictures. I didn’t gain or lose a POUND
throughout my journey but I did drop two pants sizes.
Don’t even bother with the scale!
Fad diets are just that, a fad, a way to get the consumer in and make them pay hundreds of
dollars to achieve something that may not always be realistic. Stick to the basics. Stick to
heavy lifting, HIIT cardio and eating a wholesome diet with lean proteins, healthy fats,
carbohydrates, fruits and vegetables. People often think, it CAN’T be THAT easy, but it IS.
Each day wake up with drive and determination.
Be proactive. Want a change for yourself
because YOU want it. Not to impress others. Not for your mom, boyfriend, girlfriend, friends…
do it for YOU.
When you want something so badly for yourself, nothing can stop you
from achieving it.
Christian Duque: Another subject on many ladies minds' is how to shape & tighten their
legs, butt, and mid-section. What are some exercise tips you'd advise? Is cardio key? Does
stretching play a role?

Julie Stilo: One word: DIET! I’m not talking about dieting or diet foods… I’m talking about
your eating habits. Everything centers on what you put in your body. Use food as a way to
help you reach your goals even MORE! After you have that down and find a lifestyle that
works for YOU, start incorporating HEAVY weight. I have heard it, and I’m sure others have as
well, a million times but, HEAVY lifting will NOT make you BIG and BULKY!
Especially for
females, it can be pretty difficult for some of us to put on muscle. By lifting heavy and doing
squats, lunges, deadlifts, etc. you will see results over time.
I like to stick to pretty basic
exercises but do them with heavy weight (and good form).

I mainly use free weights and bars/plates when working out, but I also use the
machines for a different movement and another way to challenge the muscle. To me, cardio is
NOT key. If you’re lifting heavy enough and with little rest between sets, only 2-3 cardio
sessions a week are really necessary, if that. When I say cardio sessions, I mean high
intensity interval training. Sprints, bleacher runs, etc. Keep it short and keep it sweet. 20
minutes is PLENTY! TRUST ME! You will not gain weight from NOT doing cardio. Cardio is
pretty overestimated, in my honest opinion.

Christian Duque: We'll have many more questions for you in a couple of months for your
interview, but for now, please take this opportunity to thank all those that have helped you
along the way and also please let your fans know how they can keep up to date with you
(facebook, twitter, instagram)?

Julie Stilo: I would like to thank my friends, family and boyfriend for all of their support.
Without it I don’t think I would be where I am today. Never underestimate the power of a true
and strong support system. They get you through those days when you simply want to give
up. You can continue to follow my journey on
instagram (@juliestilo)! Thank you so much!
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