Russell Washington – Male Fitness Model Statistics
- Name: Russell Washington
- Height: 5’11”
- Weight: 177 pounds
- Date of Birth: 6/5/1983
- Hair Color: Brown
- Eye Color: Brown
- Location: Charleston, South Carolina
Russell Washington – Male Fitness Model Interview
How did you get started in the fitness field?
I played basketball for my middle school, junior high, and high school teams, so I was always active. When I got to college I wanted to add some muscle to my body.
What is the #1 thing you like best about being into fitness?
I like helping people achieve their goals. I love it when someone in the gym asks me what exercise I do for my abs. Things like that make me continue to work hard.
What has been your biggest accomplishment in the fitness field?
Well I haven’t been featured in a fitness magazine yet, but I was on the Akia White TV show here in Charleston talking about how long I’ve been into fitness, and giving some advice to people who want to transform their body.
What is the best way to get started in the fitness modeling industry? Should I just contact the photographers directly or should I use an agency?
Definitely contact photographers, because most of the time they will give you advice and even help you build your portfolio. Agencies will get you more work than you probably will get yourself. Doing both will not hurt you at all.
Please describe a typical day for you. What is your daily routine like?
I always eat a good breakfast, sometimes it varies but usually a bowl of oatmeal and some grapes. I have to work at 9am everyday so I eat around 7:30am. I eat my snack which is granola bar around 11am. My lunch is around 3pm, and that is usually some grilled chicken with a house salad. I hit the gym around 7pm and I strength train a particular muscle group for about an hour each day and end my workout with 30 minutes of cardio.
I don’t have that much time during the day to workout, so I really want to burn major calories in a short amount of time. What is the #1 “bang for the buck” cardio exercise I should do to burn serious calories?
The #1 thing for cardio is running or walking at a fast pace on the treadmill. I usually run on there for about 30 minutes with the incline on 12, but if you can run that long, walking at a fast past will burn calories.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
Starting off small would be your realistic goal, so try losing a pound a week. You don’t want to start off to big and get down on yourself. As you start to lose that pound a week, then you should increase your goal. For example, the next week try losing two pounds a week. This is the approach to take to lost weight.
What type of food or supplements should I take before and after my workouts to help me see results in gaining lean muscle and losing fat?
Thirty minutes before your workout, you should take a protein shake. This will give you that extra push you might need on those hard reps that you usually can’t rep out. After the workout I usually drink a recovery shake that basically feeds the muscles that you just broke down in your workout.
How do you deal with cravings for junk foods, sweets and salty food? I can stay on a diet for maybe a few weeks but I eventually get really bad cravings and binge on snacks and fast foods.
You have to stay focused on your particular goal. You get eat small snacks during the day, but make sure they are healthy. For example, if you want chocolate think of how hard you are working and eat a piece of fruit like a banana. That’s what I do!
I’m trying to create a healthy shopping list to stick with. What are some of the main foods I should include to maintain a lean and muscular physique?
Chicken breast, tuna, lean meats are great. You want to get lots of veggies, fruits, salads. I like to get yogurt to snake on also.
I’m about 35 pounds overweight. I have never started an exercise program and really don’t know where to start. What tips can you give me to get started on the right track?
The first thing is to check with your doctor to make sure you don’t have any conditions. If everything is ok, I would join a gym, which has personal trainer to help you lose the weight. Most gyms give you a couple of free sessions with a personal trainer. At this time you could get them to come up with a program that will work for you. Remember to keep a good outlook at your workout, and take it day by day.
I tend to eat out most of the time and really don’t know what healthy foods to order from the menu. What tips do you recommend for eating out at restaurants to make sure my diet will not suffer?
Most restaurants have a health portion on their menu which usually is grilled chicken or fish. Always stay away from the fried foods. Drink water with all your meals.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Squats work well for men or women. To begin start with light weight, it not about how much your squatting, but about your form. If you are doing it right, it definitely will work! I also recommend lungs with dumbbells. Get whatever weight you feel comfortable with and do twelve reps with each leg. What I like to do is start at one end of the room and walk to the other end back and forth. Make sure each that you are taking twelve steps with each leg. This two are the money exercises!
What is the most challenging thing you deal with about consistently staying in top shape?
Not injuring myself. Sometimes I workout for two hours, and I have to make sure that I don’t over train. Also I have to make sure I stick to my diet and not cheat.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: Eggs, fruit
- Mid-Morning Snack: Granola bar
- Lunch: Grilled chicken salad
- Mid-Afternoon Snack: banana
- Dinner: Grilled chicken breast
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: Dumbbell flys, bench press, incline press (barbell)
- Cardio Exercises: Treadmill, walking, cycling, and stationary bike
- Additional Training: For me playing basketball or flag football they both keep me in top shape and help me stay lean and toned.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Stretch before every workout, and make sure you’re using the proper form for each exercise that you’re doing.
2. Drink plenty of water everyday
3. Small meals throughout the day.
4. Use dumbbells and cables for curls. Free weights like dumbbells help you burn more calories.
5. Make sure to do 3-4 sets of each exercise. I usually do about 10-12 reps.
What are your top 5 tips for losing unwanted body fat?
1. Stick to the script verbatim with your diet!
2. Do some type of cardio everyday. At least 30 minutes.
3. Be consistent and focused.
4. Ab workouts
5. Never miss breakfast!!
What are your top 5 tips for gaining lean muscle mass?
1. Get plenty of rest.
2. Do heavy weight but lower reps.
3. Hit each muscle separately at least once during the week.
4. Make sure you’re taking the right protein
5. Drink plenty of water
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Start with a realistic goal
2. Switch up your workouts every 3 months
3. Get a personal trainer
4. Stay dedicated. Know the results you want!
5. Have a picture of what you want to look like
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Chest, back, abs
- Tuesday: Basketball game
- Wednesday: Biceps and Triceps, abs
- Thursday: Basketball game
- Friday: Shoulders
- Saturday: Legs
- Sunday: Off
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for losing fat around the stomach and developing a toned and defined midsection?
1. Watch what you eat. Think about that midsection you want, and when you eat think is this going to hurt my midsection? Be smart about it.
2. Crunches on medicine ball.
3. Cardio everyday.
4. Pull-ups help you get toned but you have to do them consistently. If you can’t do a pull-up, use the machine that helps you do them.
5. Small meals
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
2. Squats and lungs
3. Calf raises
5. Make sure you’re doing the exercise properly.