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Fitness Models Questions & Answers - Luis Perrusquia
Diet Exercise Advice
Luis Perrusquia - Fitness Model Statistics
 Name:
Luis Perrusquia
- Height: 5'11"
- Weight: 155 pounds
- Date of Birth: 09/28/1986
- Hair Color: Black
- Eye Color: Brown
- Location: Cockeysville, Maryland
- Website: www.luiptraining.com
Luis Perrusquia - Fitness Model
Photos
   
Luis Perrusquia -
Fitness Model Background
How did you get started in the fitness field?
Answer:
One day I decided to stop working at places that will just provide
me money and thought about a job that I would enjoy, that would
make good differences in people's lives, and could pay me good
eventually and it was simple.
What is the #1 thing you like best about being into fitness?
Answer:
The results! I love seeing a body transform and the smiles on
peoples faces.
What has been your biggest accomplishment in the fitness field?
Answer:
Training someone to lose 50 pounds and lowering their bad cholesterol
rate.
Luis Perrusquia -
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:
It's best if you personally know the photographer unless you
have a lot of money, or if your that talented the agency will
pay. I would go with the photographer first you will need a good
portfolio to show the agencies.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
I get up around 10 A.M. I am an afternoon person and I love my
rest! Your muscles cant regenerate if you don't give them proper
rest. I eat as soon as I wake to jump start my metabolism then
I get into my workout, I workout for about an hour. Then drink
a Whey protein shake. I usually eat once every 2-3 hours. If I
have clients then I'm training them the rest of the day making
schedules and making phone calls. If I have no clients I'm making
new friends and new clients.
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 would have to say the jump rope, sounds simple but most people
can't go past 2 minutes straight jump roping.
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:
2 pounds is a safe average.
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:
Different supplements for different people. Me personally I use
creatine and whey protein I also take a daily multivitamin with
a 100% of most vitamins and minerals.
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:
Buy the imitation, they have fat free chips, ice cream etc…
you'll feel less guilty.
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:
Tuna fish, fresh vegetables and fruits, beans, chicken breast,
pastas, and meal replacement bars (trust me they come in handy).
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:
Start off slow on the exercise and don't overwork yourself because
you will quit early. Also don't start comparing yourself to others
and wanting to get results too quickly. This will discourage you
and stress you out. Before you know it, you will be on a depressed
binging rage. LOL.
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 usually go for grilled chicken breast sandwiches which most
restaurants have just make sure you ask them now to put the fattening
sauces on it. I also go with some salads but like I said before
make sure you cut back on the dressing.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Straight leg deadlifts, squats and lunges.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
People think I'm cocky and stuck up by the looks of me, when
I am the exact opposite when you come and talk to me.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: High protein cereal or a protein shake
Mid-Morning Snack: A fruit banana/mango with a protein
bar
Lunch: Pasta with grilled chicken
Mid-Afternoon Snack: Greek yogurt and a granola bar
Dinner: Rice beans and grilled chicken
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: Squat thrusts, L pull ups,
Plyometric pushups
Cardio Exercises: Jump rope, Sprints, Jumping Jacks
Additional Training: Swimming
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Push ups are very good for defining your body
2. 0.5 to 0.8 grams of protein for every pound you way
3. Don't work out the same arm muscles all the time
4. Preacher curls work!
5. Bench press works!
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Burn more calories then you bring in.
2. Watch your diet!
3. Work out at a high intensity.
4. Drink half your body weight in ounces of water.
5. Pack your lunch.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Do your max amount of reps and weight.
2. Eat protein!
3. Get rest to regenerate your muscles.
4. Stay away from fast food.
5. Mix a carb and protein in every meal
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. Don't compare yourself to others that are already fit.
2. Switch to healthier alternatives
3. Workout in groups
4. Set a goal
5. Take a before picture
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: Heavy Workout
Medicine ball sit-ups 30 reps 3 sets
Dumbbell curls 15 reps 3 sets
Calf Raises 20 reps 1 set
Plyometric pushups 100 reps 2 sets
Squat Thrusts 10 reps 2 sets
Tuesday: Light Workout
Planks hold for 2 mins
L Pull ups 20 reps 2 sets
Leg extension 15 reps 1 set
Jump rope 2 mins 3 set
Ab twists 30 reps 2 sets
Wednesday: Metabolic conditioning
7 sets of each of the following
L pull ups reps 20 each
Dumbbell squat thrusts 10 reps each
Handstand pushups 10 reps
Thursday: ANGIE
100 squats
100 pushups
100 pull ups
100 sit ups
Friday: Heavy Workout
Knees to Elbows 15 reps 2 sets
Chest Press 15 reps 3 sets
Mountain climbers 50 reps 2 sets
Bicycles 50 reps 2 sets
Jumping squat thrusts 10 reps 2 sets
Saturday: Heavy Workout
Medicine ball sit-ups 30 reps 3 sets
Dumbbell curls 15 reps 3 sets
Calf Raises 20 reps 1 set
Plyometric pushups 100 reps 2 sets
Squat Thrusts 10 reps 2 sets
Sunday: Off 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. Most everyone already has 6 pack abs, you need to lose the
fat to see it
2. Eat healthier leaner meals
3. You can't lose fat in just one specific area
4. Eat breakfast to start your metabolism
5. Cardio works
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. Running helps
2. Stay away from high sugar and high fat content
3. Lunges work
4. Squats work
5. You cant just lose fat in 1 specific area
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