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Fitness Models Questions & Answers - Leha Long
Diet Exercise Advice
Leha Long - Fitness Model Statistics
 Name:
Leha Long
- Height: 5'6"
- Weight: 125 pounds
- Date of Birth: 8/22/1970
- Hair Color: Brown
- Bust: 34
- Waist: 25
- Hips: 35
- Location: Atlanta, Georgia
Leha Long - Fitness Model Photos
  
 
Leha Long - Fitness Model
Background
How did you get started in the fitness field?
Answer:
I had a friend that lost a lot of weight and looked really good.
She started running, so I did too. I have always exercised, but
I just started training with weights a few years ago. I wanted
to look more toned. I enjoy exercising because it motivates me
and makes me feel my best. I want others to look and feel their
best too, so that's why I became a certified trainer.
What is the #1 thing you like best about being into fitness?
Answer:
Exercising has opened up a lot of doors for me. I feel and look
healthier than I did when I was younger. Working out gives me
energy and motivation. I am about to do my first competition,
and I am very excited about this. I have met a lot of people in
this field. I have also enjoyed being into fitness because it
motivates me to stay in shape because I have to be ready for photo
shoots.
What has been your biggest accomplishment in the fitness field?
Answer:
I have a couple of accomplishments with being in the fitness
field. One accomplishment is getting my certification as a personal
trainer. The other accomplishment is entering my first fitness
competition which is coming up very soon.
Leha Long - 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:
There are a couple of ways to get started in the fitness modeling
industry. Researching is always good. Find out who you are dealing
with to make sure they are legitimate. Contacting a photographer
is good if you know them or if you have seen their work. If you
don't know them then take someone with you for safety precautions.
Contacting an agency is very beneficial as well. They are great
with helping you find modeling jobs.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
My daily routine through the week is going to work, working out,
then going home. I usually relax and read a book or go to the
park on the weekends.
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:
Keep a jump rope nearby. It's amazing how many calories you can
burn with a simple jump rope! If you don't have one then you can
still jump up and down and pretend you are using one. Jump ropes
are great too if you travel. You can pack one in your suitcase
and take it with you wherever you go, or pack a pair of tennis
shoes, and go for a walk during your lunch break.
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:
First of all, I think that if you are happy with what you see
in the mirror then that's all that matters. However, for health
purposes you need to be at a healthy weight. I think that it is
important to consult with a physician and/or a personal trainer
to discuss a healthy weight for you.
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:
Whey protein isolate is always good to use for snacking. Make
sure you drink a protein shake after your workout. Glutamine is
also good to mix in with your shake right after a workout. Multivitamins
are very beneficial and will help keep your body healthy and in
motion. Everybody's bodies are different. You just have to know
what works for you.
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:
This is a perfect question for me right now because I am getting
ready for a competition. Motivation and dedication is the key.
Set a goal for yourself to help keep you on track. Sometimes I
crave peanut butter and trail mix, but then I stop and remember
what my goals are.
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:
Lean meat and protein, lots of veggies, and sweet potatoes and
brown rice. These foods will definitely keep you in shape!
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:
First, I would recommend seeing a doctor to discuss your weight
concerns. I would also recommend hiring a personal trainer in
your area. Your doctor and trainer will definitely help you with
your exercise and meal program to get you on the right track.
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:
I have friends that travel a lot, so they pack food with them.
If you are unable to pack food to take with you then I would definitely
try to stick with something healthy on the menu. Restaurants are
pretty good about cooking it healthy for you. Just ask that they
use spray and no salt.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Bridges are excellent for this! I would also recommend donkey
kicks. These are great exercises because you can do these anywhere.
I usually put on ankle weights at home to do the donkey kicks.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
The most challenging thing I deal with to stay in shape is food.
I love food! I love to try different types of food. However, I
have disciplined myself to have only one cheat meal a week.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: ½ a cup of oatmeal, 1 egg yolk with
3 egg whites
Mid-Morning Snack: Either a whey isolate protein shake
or 5 oz. protein with 1 cup of veggies, and 3 oz. sweet potato
or brown rice.
Lunch: 5 oz. of protein, 1 cup of veggies, and 3 oz. sweet
potato
Mid-Afternoon Snack: Whey isolate protein shake with water
Dinner: 5 oz. protein and 1 cup of veggies or a salad.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: I try to switch out using
machines and free weights. This keeps my body guessing and keeps
me from getting bored with my workouts.
Cardio Exercises: Climbing stairs at a local high school,
running outdoors or on the treadmill (change the levels), and
the elliptical machine.
Additional Training: I enjoy doing plyometrics. It's amazing
what you can do with just using your body weight. It also keeps
your workouts fun!
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. 21's are great for biceps. Do regular bicep curls for a count
of 7 but stop midway. Then do 7 reps beginning from the mid-section
bringing your curl all the way up. You will end with 7 reps of
a full bicep curl. Try doing one set at first then work your way
up to 3 sets.
2. Pushups are great for the arms because they work different
arm muscles, and you can do these anywhere you go!
3. Dips are another exercise that can be done anywhere, and they
are great for triceps.
4. Remember to switch out your exercises so your body doesn't
hit a plateau.
5. For your diet remember to measure your food and eat every
2-3 hours.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Drink lots of water.
2. Eat clean (i.e., low sodium, no salt)
3. Measure your food. You will be amazed at how much fat you
will loose just by eating less and eating more often.
4. Be consistent with your workouts.
5. Set a realistic goal then challenge yourself to do more.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Use a pure whey isolate protein powder.
2. Eat lean meat.
3. Discuss with your doctor and/or trainer about which supplements
they think is best for you.
4. Workout one or two body parts at a time so you don't overtrain.
5. Use an online program or phone app to keep
track of your calories.
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. Set a goal for yourself. Buy a bathing suit you would like
to fit into or enter a competition.
2. Think about your health! Not only should you look good on
the outside, but you also need to be healthy on the inside.
3. Workout with a trainer and/or a partner. Getting burned out
is normal, so having someone to push you is definitely beneficial
and will keep you on track. It's okay to give yourself a little
break every now and then too.
4. Join a gym that has fun classes you can take.
5. Take your cardio outdoors! Hiking and running outside is fun
and the atmosphere can be breathtaking.
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: Legs (quads, hamstrings, calves), abs, and cardio
(run outdoors or stationary bike). I usually do 3-4 sets of 12-15
using high weigh and low reps.
Tuesday: Upper body (biceps, triceps) and cardio (plyometrics).
I do high reps with low weights.
Wednesday: Cardio (run outdoors) and abs.
Thursday: Legs (glutes) and cardio (plyometrics and sprints).
Friday: Cardio and abs. I usually go for a run outside.
Saturday: I train upper body parts that I did not train
throughout the week. I mostly train shoulders and back on Saturdays
using the pyramid method for reps and sets. I use the elliptical
machine for cardio.
Sunday: Rest day!
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. Make sure you watch what you are eating. Start looking at
the labels on the foods you are interested in to make sure it
isn't packed with a lot of sodium.
2. Keep your diet and workouts consistent so you will see a change.
3. Situps are definitely good to do. Crunches and full situps
are a plus.
4. V-ups. This is great for lower abs. Place your legs straight
up in the air and lift your arms (arms should be straight). Your
body will look like the letter "V". Pulse up and down
for about 20-25 reps.
5. "Pass the Ball". This is a fun and great exercise
to work your midsection Take a medium or large sized exercise
ball and place it between your feet. Raise your upper body and
lower body at the same time and pass the ball to your hands. You
will then lay flat then raise up again and pass the ball back
to your feet. Do about 15-20 reps.
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. No matter what switch out your exercises to keep your body
guessing or you won't see any change.
2. Go hiking. Walking up steep hills can do your glutes and legs
wonder!
3. Try finding a local high school that has bleachers you can
run up and down. You will definitely feel the burn with this exercise!
4. Running is also good for legs, hips, and glutes. Try running
outside somewhere where they are flat areas with hills to change
it up. If you are not able to run outside then use a treadmill,
but remember to change the level and elevation every minute or
two.
5. Eat clean! Protein, veggies, and sweet potatoes are great
for your diet, but remember to eat in portions and eat every 2-3
hours. Don't eat foods with lots of sodium and never eat salt
with your food! Look at the labels on food so you know what you
are eating.
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