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Fitness Models Questions & Answers - Demetri Kangas
Diet Exercise Advice
Demetri Kangas - Fitness Model Statistics
 Name:
Demetri Kangas
- Height: 5'6"
- Weight: 155 pounds
- Date of Birth: 7/26/1970
- Hair Color: Brown
- Eye Color: Brown
- Location: Tampa, Florida
- Email: demetri.kangas@gmail.com
Demetri Kangas - Fitness Model Photos
  
  
Demetri Kangas - Fitness
Model Background
How did you get started in the fitness field?
Answer:
I grew up as a wrestler in Pennsylvania from the age of 6 and
kept wrestling all the way through graduating college. Although
I played many sports, wrestling all year around kept me focused
and constantly in good condition. As an individual I always pushed
myself hard and knew there was always another repetition, sprint
or mile that I could take on. My mindset was that if I'm going
to compete, I simply will not lose and my competition will have
to beat me. Even today when I exercise, I keep the same mindset
that I can do more, one more!
What is the #1 thing you like best about being into fitness?
Answer:
I'm always energetic, ready to go and love to just go, go, go.
What has been your biggest accomplishment in the fitness field?
Answer:
I enjoy being a role model for all age groups and helping others
on their journey to be healthier and more fit then they thought
was possible.
Demetri Kangas -
Fitness Model Questions & Answers
Fitness Question #1 - 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?
Answer:
I'm just starting my journey into fitness modeling. My steps
to get started are:
1. Find a friend that has experience or a family member that
has modeling experience.
2. Get professional pictures taken.
3. If you can't get professional pictures taken, find a friend
that is capable of taking good pictures and use many different
types of lighting.
4. Check on Craigs List for photographers who need models for
portfolios and in return you can receive the pictures for free.
5. Send your pictures to everyone to get your name out there.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
I mix up my exercises often to add in different muscle groups.
The following is my weekly routine with the exercises I do most
often:
Monday and Thursday: Chest and Back
 Back
routine is a mix of different types of rows
Chest flys with reps to 10 and hold in flex position for last
3 of the 10 reps
Legs: lunges and squats for quads
12 Pull ups
Pushups to failure
Situps to failure
Wednesday: Run
Tuesday and Friday: Biceps, Triceps and Shoulders
Biceps and Triceps:
With curling bar (3 sets of the following)
10 reps outside grip
10 reps inside grip
12 reps overhead triceps extensions
12 reps tricep cable pulldowns
Shoulders:
Military press (front of chest)
Dumbbell lateral raises
Military press behind the head
Dumbbell lateral raises
I end my workout with:
12 Pull ups
Pushups to failure
Situps to failure
On Fridays, I play full court basketball and I never stop running
in a game of full court.
Saturday and Sunday: Run and have fun with kids
Fitness Question #3 - 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?
Answer:
Try running a few miles each week if you can. Mix your week up
with high rep exercises and supersets. Supersets are a great way
to fit in a good workout in a short amount of time. Then change
it up and do lower reps and more weight. A mix of lifting and
a little running is a great way to keep the body burning calories.
Before bed do 3 sets of pushups and sit-ups. How many? Go until
it hurts and then do 10 more.
Fitness Question #4 - How much weight
(pounds) should I focus on losing every week? What is a safe amount
to make sure I keep it off?
Answer:
It's hard to say because it depends on the person. I would try
and go by measurements more than weight. Also focus on fat percentage.
I think three things are very important. Water weight is not losing
weight. Your body will fight weight loss and you must break through
this frustrating time. Not everyone can use the same diet. I eat
a high carb diet and I just started adding protein to it.
Fitness Question #5 - 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?
Answer:
 Before
Workouts: Every now and then I will use a pre-workout drink
with creatine nitrate.
During Workouts: A protein drink that provides some amino
acids.
After Workouts: a protein drink 30-40 minutes after my
workout.
I also use a multivitamin and take them multiple times a day
to help improve absorption.
Fitness Question #6 - 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.
Answer:
I honestly think you need to enjoy some of the foods you crave
once in a while. First, eat your healthy meal then if you still
have cravings for other food, go for it. The key is portion control
and how much you eat overall. A little taste is nice but the entire
slice of pie or an entire bag of chips can cause you issues. I
also think if you deprive yourself of these cravings, it builds
up over time and may lead to binges down the road.
Fitness Question #7 - 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?
Answer:
I can cook chicken a thousand different ways. Chicken is my largest
intake of meat. Steak or ground beef is also good on the grill.
I have recently added shrimp to my meals and really enjoy it.
I eat a lot of carbs so every meal has either pasta or rice in
it. Also, make sure to include fruit and vegetables since these
help fill you up so you can avoid overeating other food.
Fitness Question #8 - I’m about
35 pounds over weight. 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?
Answer:
 I
do a walk and run a few days a week. Yes, I actually mix a jog
into my walk. I noticed that my friends that only walk, started
to lose more weight once they started mixing in jogging into their
routine. Their body got stronger and they were able to jog more
often. I also suggest doing this outside. You can also weight
train with light weights and high reps. Do 3 sets of each exercise
with 15-20 reps and also try doing 3 sets of pushups and sit-ups
before bed. I'm telling you this is a big tip and you'll wake
up the next day amazed.
Fitness Question #9 - 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?
Answer:
Stay away from fried foods. Get your protein and eat your fruits
and vegetables before the pasta dish. Protein meals will take
longer to burn off and fruits and vegetables will fill you up
so you're not eating other high carb meals.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Squats and lunges. Go ride a bike and do some sprint training
also. You can also do squat jumps and jump on and off a box.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
I travel often for my work, so I create a workout routine that
I can do in the hotel gym or my room. I also don't go out on too
many business dinners.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: Protein shake after my workout and yogurt.
Mid-Morning Snack: Banana or apple.
Lunch: Rice or pasta with chicken or beef.
Mid-Afternoon Snack: Crackers or fruit.
Dinner: Chicken, beef or fish with vegetables, fruit and
pasta or rice.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
 Strength
Training Exercises: Free weights with a constant drive to
do one more rep or set.
Cardio Exercises: Run and play basketball along with any
other activity outside that is fun.
Additional Training: Pushups and sit-ups before bed.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Definition comes from low body fat and building muscle. Burn
more calories than you take in to get to your desired ripped look.
2. Supersets for your biceps and triceps.
3. Triceps are often forgotten to newbies. Triceps can make you
look cut and adds size to your arms.
4. Good form when doing biceps and triceps. This builds good
solid muscle mass and it won't take a lot of weight.
5. Some weeks do higher reps and some weeks do lower reps but
always keep good form.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Clean eating. Create good tasting foods with the right seasonings
and avoid dressing.
2. Vegetables and fruits make you feel full and can help reduce
how much you eat at meal time.
3. Short runs (3 miles) and a mix of weights will keep your muscles
working and building muscle tissue will burn extra calories.
4. Always push to do more even when you're tired.
5. Drink a lot of water each day.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. A good weight where your form is correct and stable.
2. 4-5 sets of an exercise with 12-15 reps using good form.
3. Maybe on the 5th set you can lower the weight and burn it
out.
4. Supersets! Don't stop and use a routine where you work 2 muscle
groups back to back.
5. Every now and then change up your exercises. This allows your
muscles to be worked from different angles which will help shock
your muscles.
Fitness Question #17 - What are the
top 5 tips you recommend for staying motivated on a fitness plan
and truly making a healthy lifestyle change:
Answer:
1. Start with a photo of you now and imagine what type of body
you want.
2. Document your changes via photos and a journal so you can
visually see your changes.
3. Become active with friends. Outdoor activities are fun and
always creates new challenges.
4. Be the person that is always there and focused. You'll receive
positive feedback.
5. Your higher energy levels will allow you to stay motivated.
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
Answer:
Monday and Thursday: Chest and Back
Back routine is a mix of different types of rows
Chest flys with reps to 10 and hold in flex position for last
3 of the 10 reps
Legs: lunges and squats for quads
12 Pull ups
Pushups to failure
Situps to failure
Wednesday: Run
Tuesday and Friday: Biceps, Triceps and Shoulders
Biceps and Triceps:
With curling bar (3 sets of the following)
10 reps outside grip
10 reps inside grip
12 reps overhead triceps extensions
12 reps tricep cable pulldowns
Shoulders:
Military press (front of chest)
Dumbbell lateral raises
Military press behind the head
Dumbbell lateral raises
I end my workout with:
12 Pull ups
Pushups to failure
Situps to failure
On Fridays, I play full court basketball and I never stop running
in a game of full court.
Saturday and Sunday: Run and have fun with kids
Fitness Question #19 - 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?
Answer:
1. Side sit-ups, crunches to the side, sit-ups, crunches to center.
2. Good form on all exercises with your stomach tight.
3. Keep your stomach tight all day at work. Train it to be tight.
4. Mix of weights and running.
5. Drink lots of water.
Fitness Question #20 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for toning the thighs, hips and butt?
Answer:
1. Lunges to squats.
2. Leg extensions.
3. Leg curls.
4. Box jumps.
5. Bike and sprints with intervals.
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