Fitness Models Questions & Answers - Ezra Dew
Diet Exercise Advice
Ezra Dew - Fitness Model Statistics
- Height: 5'9"
- Weight: 185 pounds
- Date of Birth: 5-27-81
- Hair Color: Brown
- Eye Color: Brown
- Location: Houston, Texas
- Website: www.EzraDew.com
Ezra Dew - Fitness Model Photos
Ezra Dew - Fitness Model
How did you get started in the fitness field?
I was always gifted athletically and was involved in several
organized sports in which I excelled. I loved to train and lift
not only because of the visible transformation in my body but
they way my performance increased. I believe the first thing I
remember being involved with in fitness was riding my first bike
as a child without training wheels. I thought I was the man.
What is the #1 thing you like best about being into fitness?
What I like the most about being fit is being able to function
without any disability and that I have the power to change. My
cardio gives me a natural high throughout the day as the blood
flows. Strength training promotes amazing response to every command
I give it without hesitation.
What has been your biggest accomplishment in the fitness field?
The greatest accomplishment in the fitness field for me was winning
the natural bodybuilding competitions over super athletes that
played in the NFL, NBA and other professional sports.
Ezra Dew - 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?
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
best way to break your way into the fitness industry is to maximize
your exposure by being involved with every possible fitness modeling
organization that lines up with your brand. It is a great idea
to contact the photographers yourself and employ an ad agency
with limited exclusivity therefore allowing you to spread your
wings in with other clientele. Persistence and perseverance is
the key in this business. Don't stop asking or trying just because
somebody said no. Most models stop marketing themselves after
hiring an agency. Just because you have an agency, don't stop
hustling for yourself by getting your brand out there as much
as possible. Social media is wonderful for building a following
and expanding your brand.
A typical day for me starts at 4:30am with cardio and strength
training for my body. I have my devotion to feed my spirit. I
then eat and pack my meals for my very motivating and busy day
of personal training. I then take time to study for other certifications
and degrees I'm currently working on to increase my knowledge
and value in the industry. I may sit down a bit to catch up on
the news and sports before I take myself to bed to do it all over
Fitness Question #3 - I dont
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
The best #1 "bang for the buck" cardio exercise is
circuit training. The objective is to eliminate rest and rev up
the intensity. Doing this will keep your heart rate up at a fat
burning rhythm. The objective is to get strength training in while
executing cardio at the same time. This allows you to design a
cardio program around the muscle group you want to train.
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?
The amount of weight you should focus on losing every week is
no more than 2 pounds. More than that is unhealthy and very stressful
on the body. The safe amount to make sure you keep off is measured
by your body fat vs. lean body mass. Each individual has a number.
Remember the number is just the structure and what you see in
the mirror is the winning formula so don't be so focused on the
numbers but concentrate on what is pleasing to your eyes.
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?
The type of foods or supplements you should take before and after
workouts is very simple. For foods, you should eat high carbs
with an average amount of protein. The body needs the carbs for
energy before and after. The body needs the protein for muscle
management and growth since protein is the building blocks for
your muscles. Protein and carbs can both be supplemented with
powder and pills for fast uptake and digestion. The really advanced
athletes might want to consider a pre-workout supplement to boost
the intensity and drive even further for better gains.
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.
best way I deal with craving for junk foods, sweets and salty
food is to drink water or chew gum. Those cravings are similar
to that of nicotine for a smoker and the best way to dodge them
is to replace them with another action that will keep your mind
and body distracted from those cravings.
Fitness Question #7 - Im 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
The main foods to include to maintain a lean and muscular physique
are lean proteins (fish, turkey, chicken) organic carbs (green
veggies, fruits, grapefruit, apples) and good fats (almonds, flaxseed
Fitness Question #8 - Im about
35 pounds over weight. I have never started an exercise program
and really dont know where to start. What tips can you give
me to get started on the right track?
The greatest tip I can give you to get you started on the right
track is to measure your ingestion versus your expenditure. You
need to eat less calories then what your body requires to function,
which is called your Basil Metabolic Rate (BMR). This alone will
get you to lose weight but if you want to speed up the process
then add some exercise. Exercise will tone the body while your
losing fat and will promote muscle gains therefore causing more
calories to be expended.
Fitness Question #9 - I tend to eat
out most of the time and really dont 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?
Tips I recommend for eating out at restaurants is to make sure
your nutritional plan will not suffer are to select lean meats
(fish, poultry) and complex carbs (brown rice) and salad. Stay
away from burgers, buns, breads, fries and fried foods.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
My recommendation for a bigger, rounder and fuller butt is to
do all forms lunges, squats, and hamstring exercises. The adductors
and abductors will give the thighs its shape as the glutes grow
to maintain symmetry and aestheticism.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
The most difficult thing of staying in top shape is the nutritional
part. I must make sure that I'm eating more food, the more gains
that I make. I also have to eat in a timely rhythm to keep the
metabolism young. Working can also be very tedious with a packed
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Breakfast: Oatmeal, grapefruit, peanut butter, egg whites.
Mid-Morning Snack: Apple, peanuts.
Lunch: Fish, green beans, brown rice.
Mid-Afternoon Snack: Watermelon.
Dinner: Steak, asparagus, brown rice, flaxseed oil.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Legs: Barbell and smith machine squats, lunges, machine
hamstrings (prone, seated, standing). Leg extensions, leg presses.
Calf raises (seated, standing, extensions).
Core: Leg lifts, raises, hanging, crunches, planks, weighted
machine, torso twist, back extensions.
Arms: Tricep dips, cable extensions with multiple hand
positions, barbell and dumbbell raises. Bicep curls with barbell,
dumbbells, cables, with different hand positions and body positions,
Shoulders and Traps: Barbell and dumbbell doing front,
lateral, and rear raises. Machine lateral raises and cable raises.
Dumbbell shrugs, barbell reverse shrugs, upright rows with barbell
Back: Dumbbell rows, machine rows, cable rows, lat pulldowns
with different grips, pullups.
Cardio Exercises: Stair stepper for a slow burn, treadmill
for interval fast burn, circuit plyometrics and kinesthetics for
fast heart rate training and fat burning.
Additional Training: My training is very unique in that
I incorporate a lot of functional exercises to keep the muscles
more athletic versus bulky. The way to execute this is to apply
everyday movements into the exercise.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
1. Plan ahead (proper planning prevents piss poor performance).
2. Consistency (repetition is the father of growing and learning).
3. Patience (understand the body is not a transformer but a genetic
4. Proper form (get more growth with less weight and proper form
which also prevents injury).
5. Differentiate your workouts. Never do the same workout ever,
even if it's the same exercise, switch up the reps or intensity.
The body likes to think its smarter than you are by finding an
efficient way to lift the weight therefore delaying growth. So,
fool it and surprise it causing the body to have to think and
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Plan and consistency.
2. Nutritional knowledge (know what's in the foods you are eating).
3. Exercise (cardio at least 3 times a week).
4. Eat 5 to 6 times a day to keep the metabolism working.
5. Supplement with fat burners.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
1. Plan and consistency.
2. Nutrition (eat lean meats).
3. Strength training.
4. Proper rest for maximum healing and growth.
5. Supplement aminos and protein.
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:
1. Plan and consistency (mark a calendar) since the mind loves
2. Nutritional variety. Its not a DIEt which says die but a nutritional
plan personalized to you so have fun with it and try new things.
3. Strength and cardio variety. Make it fun by doing different
exercises and challenge yourself with something physical or competitive
in the fitness world that you haven't done before like a marathon,
triathlon or climbing a mountain.
4. Share your knowledge with others. If you keep you hands open
to give, they are always open to receive. The satisfaction alone
will keep you motivated.
5. Participate, communicate, and appreciate by going to shows,
inviting friends to do things, and rewarding the efforts of yourself
and others for accomplishments.
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
Monday: 4 sets, 12 reps of legs circuit with hamstrings
for 4 sets of 12 reps. Decline leg press for 4 sets of 12 reps.
Incline leg press with 4 sets of 12 reps. Leg extensions with
4 sets of 12 reps.
Tuesday: 4 sets of 12 reps for chest which includes incline,
decline, flat bench with dumbbells and barbell presses. Cable
and dumbbell flies and crossovers, pushups and dips.
Wednesday: 4 sets of 12 reps for back with seated cable
and machine rows, high, medium, and low. Dumbbell and barbell
rows, lat pulldowns, pull-ups.
Thursday: 4 sets of 12 reps for legs. Circuit training
with quadriceps for 4 sets of 12 reps. Decline leg press for 4
sets of 12 reps. Incline leg press for 4 sets of 12 reps. Leg
extensions for 4 sets of 12 reps.
Friday: 4 sets of 12 reps of arms. Biceps consist of cable,
dumbbell and barbell curls. Triceps consist of cable, dumbbell
and barbell extensions, dips, and kickbacks.
Saturday: 4 sets of 12 reps of shoulders and traps which
consist of machine, cable and dumbbell raises (lateral, front,
rear raises), upright rows, shrugs, floor handstand push ups.
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
1. Plan (everyone has abs, removing the fat reveals the mystery).
2. Shredded nutritional science (low carb diet).
3. Fat burners.
4. Cardio (interval training) with slow burn and fast burn.
5. Core exercises that include whole midsection not just front
Fitness Question #20 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for toning the thighs, hips and butt?
1. Plan, consistency, discipline and hard work.
2. Nutritional plan with lean meat for added muscle and healing
3. Supplementation (protein, nonessential aminos, creatine, powdered
4. Visualize how you want to look.
5. Exercises that specifically target and stress those muscles.
The muscles that are used in everyday life so you must really
work them to move them past the normal conditioning.