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Fitness Models Questions & Answers - Fradelene
Derisma Diet Exercise Advice
Fradelene Derisma - Fitness Model Statistics
 Name:
Fradelene Derisma
- Height: 5'6"
- Weight: 145 pounds
- Date of Birth: 01/11/1991
- Hair Color: Brown
- Bust: 34A
- Waist: 27"
- Hips: 40"
- Location: Margate, Florida
- Website: Coming Soon!
Fradelene Derisma - Fitness Model
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Fradelene Derisma
- Fitness Model Background
How did you get started in the fitness field?
Answer:
I use to play basketball and soccer in middle school, junior
high and high school teams. I also ran track in high school and
when I graduated I continued running until work got in the way!
Being fit is very important to me, so I maintain a healthy diet
and regular workout routine.
What is the #1 thing you like best about being into fitness?
Answer:
I love how many people ask me what I do to stay so fit. I'm actually
thinking of getting my personal training certificate and I know
its going to benefit me in the future. To help someone else feel
good about themselves is such an honor. I hope that I can help
others gain confidence.
What has been your biggest accomplishment in the fitness field?
Answer:
My biggest accomplishment right now is that I'm able to keep
myself in shape and also get to train some of my classmates and
my co-workers.
Fradelene Derisma
- 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:
Definitely do both! It doesn't hurt to contact photographers
so you can build your portfolio. Modeling agencies definitely
help you get started. The more the better!
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
 I
wake up early and get my cardio and first meal in so I have it
out of the way before school and can start my day. Then I head
off to school making sure I eat every 2-3 hours. Having meals
pre-made is key and helps you save time. After school I hit the
gym for weights, then its home to relax and spend time doing my
school work or watching TV. I usually go to bed early so I can
get at least 8 hours of sleep in before the next school day.
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:
I'm a big fan of treadmill intervals. Try to run uphill for 30
minutes then jogging for 10 minutes, repeat that one time and
you're done. You'll be amazed how fast times goes by!
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:
Aim for 1-2 pounds a week. Anything more is a little too extreme.
Once you're at your goal weight, just keep it up.
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:
Try Ensure. Its important to help your muscles recover and it
will keep you from getting hungry.
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:
Don't be too hard on yourself. You can eat some junk food, but
not too much. Especially after a long hard week of work and workouts,
reward yourself and don't feel guilty about it. You deserve it!
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 eat lots of fish and veggies. Zucchini and asparagus are some
of my favorites. White fish is packed full of protein and helps
keep you lean. Orange roughy and tilapia are delicious. Its very
important to create a healthy shopping list.
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:
Hire a personal trainer for a few sessions so you can learn proper
form and technique so you don't injure yourself. You can also
go online to watch
exercise videos, if you can't afford a personal trainer.
Also, change your diet. Clean eating magazines are everywhere
with tasty recipes and information. Lastly, keep
a food journal so you know what you're putting in your mouth
and where your making progress.
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:
Communicate to your server that you are looking for a lighter
fare meal. I think your safest bet is a Caesar salad with the
dressing on the side, chicken breast across the top, minus the
cheese and croutons. Just keep in mind that you want to eat 'simple'
meals. Avoid casseroles, blended foods, gravies, toppings, etc.
The operative word here is simple.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
 I
love squats and I make sure to squat low. Squatting below parallel
really targets your glutes. Walking lunges are great for your
butt too. Also, if you want to build muscle, do heavier weight
and lower reps.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
Cardio. It has to be done and most people talk themselves out
of it but it is very important to get that 5-6 days of cardio
in a week.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: Two eggs and fruit.
Mid-Morning Snack: Ensure and cookies.
Lunch: Chicken breast with veggies or turkey sandwich
on whole wheat.
Mid-Afternoon Snack: Drink a Ensure.
Dinner: Chicken breast with veggies.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: Pull-ups, squats, straight
leg deadlifts, leg extensions, concentration curls, shoulder press,
tricep extensions, pushups, flys.
Cardio Exercises: At least 30 minutes doing treadmill
intervals, stairs, bike.
Additional Training: Abs, at least 4 sets of 60 reps (sit-ups).
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. High reps and lighter weight.
2. Women neglect shoulders but they are key to a defined look.
3. Concentrate on failing, even though its lighter weight and
higher reps, go until you fail. Really feel that burn.
4. Don't forget to hit your rear delts.
5. Skull crushers are great for women.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
 1.
Cardio at least 30 minutes a day.
2. Avoid alcoholic beverages.
3. Get 7 to 8 hours of sleep a night. So you could be ready for
the next day.
4. Reduce your sugar intake.
5. Avoid high fat food as much as you can.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. High protein diet in order to maintain a positive nitrogen
balance.
2. Lift as heavy as you can for 8 to 10 reps.
3. Eat every 2- 3 hours.
4. Make sure you have sufficient clean calories (+ 500 energy
balance).
5. Have a good workout split where your muscle groups don't interfere
with recovery time.
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. Change your exercise routine weekly.
2. Change your nutrition plan on a monthly basis.
3. Incorporate fun activities like going to the park and playing
Frisbee or speed walking on a scenic trail.
4. Workout with a training partner.
5. Involve your spouse, boyfriend or girlfriend on your fitness
journey. They will become your biggest motivators if you involve
them.
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: Work every part of your body; legs, abs, calves
etc.
Tuesday: 45 minutes of running, 4 sets of 60 sit-up for
abs, calves 3 sets of 50.
Wednesday: I do active recovery, with jumping squats,
jumping lunges, mountain climbers and jumping jacks.
Thursday: Abs, calves and 45 minutes on StairMaster.
Friday: Off
Saturday: I run for an 1 hour at the park and workout
at home for 15 minutes.
Sunday: My day off for church.
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.
Cardio sessions 3 to 6 times a week.
2. Watch your diet, reduce carbs and fat intake.
3. Resistance workouts at least 3 times a week.
4. When performing abdominal exercises, make sure your technique
is correct with slow movements and various exercise and angles.
5. Stay positive, patient and consistent.
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. Nutrition is key. Eat 5 or 6 small, healthy meals per day.
2. Do cardio 5 times per week, 30-45 minutes at a time.
3. Do legs twice a week. 3-4 sets of 15-20 repetitions for each
exercise.
4. Incorporate lunges, squats, leg press, leg extensions and
leg curls into your workout.
5. Cut back on sugar, bread and alcohol.
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