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Fitness Models Questions & Answers - Mercedes
Perez Diet Exercise Advice
Mercedes Perez - Fitness Model Statistics
 Name:
Mercedes Perez
- Height: 5'3"
- Weight: 108
- Date of Birth: n/a
- Hair Color: Brown
- Bust: 34
- Waist: 24
- Hips: 34
- Location: San Antonio, TX
- Website: www.BlitzAppeal.com
Mercedes Perez - Fitness Model Photos
  
  
  
Mercedes Perez - Fitness
Model Background
How did you get started in the fitness field?
Answer:
I started as a personal trainer and quickly realized fitness
is my passion. After years "thinking about" competing
I finally took the plunge and competed in my first completion.
That opened up a whole new area of fitness for me, in the form
of fitness modeling.
What is the #1 thing you like best about being into fitness?
Answer:
I like being able to motivate people to change their lives and
make healthy lifestyle choices that include eating better and
exercising. I also enjoy sharing my knowledge of fitness with
people.
What has been your biggest accomplishment in the fitness field?
Answer:
Becoming a successful fitness entrepreneur and role model.
Mercedes Perez -
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
think you can be successful by going either route. What worked
for me was to contact photographers directly, this way I got experience
in front of the camera and also I built a good portfolio. Then
I started marketing myself by networking and e-mailing my pictures
to people in the industry. Its important to be persistent and
not get discouraged when you hear a "no".
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
I get up and eat breakfast and then I check and answer important
business related e-mails. Then, I head out to the gym to workout.
I do about an hour of weight training and 30 minutes of cardio.
After that, for the next several hours I meet with my personal
training clients. After that, I get home and finally get to sit
down and play with my dogs.
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:
What I do when I have limited time and I want to burn as many
calories as possible, is "active recovery". This means
that instead of resting in between sets, you recover by doing
high intensity exercises. I do jumping jacks, mountain climbers,
step-ups, jumping squats etc. This will get your heart rate up,
you will be worn out when you are done but you will feel fantastic.
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:
You should focus on losing 2 or 3 lbs every week. This is a good
steady and safe pace. Do not go on any drastic diets, the goal
is to make sure that you lose the weight in a safe and sustainable
manner. You do this by eating 5 or 6 healthy balanced meals spread
out throughout the day.
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 a workout its best to fuel up with carbohydrates. This
will give you the energy to have a good effective workout. I recommend
eating a banana, this will give you fuel to get through your workout.
After your workout your focus is muscle recovery. Within 30 minutes
of your workout, drink a protein shake, this will aid in rebuilding
your muscle tissue. To replenish your glycogen stores also take
some glutamine and a piece of fruit. Then an hour after that eat
a full meal, a good example would be a chicken breast with broccoli
and sweet potato.
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:
What I recommend is that you give yourself a "cheat day"
a week. That way you have something to look forward to and you
can stay on track with your diet. Don't feel guilty about eating
a bad meal, a cheat day often kick starts your metabolism.
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:
 The
following foods are the staples of a healthy diet: Oatmeal, eggs,
whole grain bread, broccoli, asparagus, sweet potato, chicken
and fish.
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:
The best thing you can do if you have never exercised before
is to hire a personal trainer that can show you proper techniques.
However if that's not an option, be sure to always use proper
form and perform exercises in a safe manner. I suggest you start
by doing strength training 3 times per week and cardio 3 times
per week 20-30 minutes. Do this for the first 2 or 3 weeks and
then as you become more comfortable with your workouts, increase
your weight training to 4 times a week and cardio to 5 times per
week 30-45 minutes. Also don't forget diet is 75 percent of the
equation so be sure to eat small healthy meals throughout your
day.
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:
When you eat out be sure to stick with grilled fish or chicken.
If you order a salad stay away from creamy sauces, they are packed
with fat and calories. I better choice is vinaigrette sauces on
the side. Order your veggies steamed, be specific that you want
your veggies plain (a lot of restaurants put butter on their veggies).
Skip dessert.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
If you are looking to add fullness to your glutes you cannot
go wrong with the basics, lunges and squats. These two classic
exercises give great shape and size to your butt. Perform 3 or
4 sets of each with relatively heavy weights. You want your repetitions
to be between 8 and 12. If you find that you are able to do more
than 12 repetitions with ease, its time to increase your weight.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
I find that friends and family often time make it very difficult
to stick to a healthy diet. Family gatherings are usually filled
with unhealthy foods, and social gatherings with friends usually
involve alcohol. Its important to stay focused on your fitness
goals and learn to say no even thought it isn't always easy.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: ½ cup of oatmeal and 6 scrambled egg
whites.
Mid-Morning Snack: Protein shake.
Lunch: Grilled turkey patty with spinach and sweet potato.
Mid-Afternoon Snack: Low fat cottage cheese and fruit.
Dinner: Baked chicken breast with broccoli.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: Squats, lunges, leg press,
shoulder press, bicep curls, tricep extensions.
Cardio Exercises: Elliptical machine, stair climber.
Additional Training: Kickboxing, core training.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Eat a diet high in protein and healthy carbohydrates.
2. Bicep curls with barbell (3 sets, 12-15 reps).
3. Hammer bicep curls (3 sets, 12-15 reps).
4. Tricep pull downs (3 sets, 12-15 reps).
5. Tricep dips (3 sets, 12-15 reps).
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
 1.
Reduce your sugar intake.
2. Do cardio 5 times per week (30-45 minutes at a time).
3. Eat 5 or 6 small healthy meals throughout the day.
4. Incorporate strength training into your workouts (3-5 times
per week).
5. Avoid alcoholic beverages, they are full of empty calories.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Increase protein intake to about 1 gram of protein per pound
of lean mass.
2. Lift heavy, keep your repetition in the 8-12 range.
3. Don't over train, work each body part no more than twice a
week.
4. Intake adequate amount of calories based on your weight and
goals.
5. Don't overdo the cardio, too much cardio will slow muscle growth.
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 short term goals and long term goals.
2. Workout with a buddy.
3. Switch your workouts to avoid boredom.
4. Cross train, try yoga, pilates, weight training, hiking, swimming
etc.
5. Hire a trainer that can keep you motivated and accountable.
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: I do a heavy leg day (squats followed by leg press,
lunges, leg extension and leg curls) I do 4 sets of 10-12 repetitions.
My goal is to put on some muscle of my legs. I follow this by
20 minutes of cardio on the elliptical.
Tuesday: 1 hr cardio kickboxing, abs and calves.
Wednesday: Complete upper body workout (3 sets of 2 exercises
per body part) my goals is maintenance. I follow this by 30 minutes
of cardio on the elliptical.
Thursday: Abs, calves 45 minutes on stairmaster.
Friday: I do a light leg day (15-20 repetitions, 4 sets
of each exercise) I do active recovery, with jumping squats, jumping
lunges, mountain climbers and jumping jacks. Followed by abs and
20 minutes on the elliptical.
Saturday: OFF
Sunday: OFF
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.
Its important to reduce the fat around your midsection in order
to see your abdominals. Eat 5 or 6 small, healthy meals throughout
the day.
2. Do cardio 5 times per week 30-45 minutes at a time.
3. Reduce your sugar and saturated fat intake.
4. Perform exercises that target both the upper and lower abdominals
(crunches, hip curls, leg lifts etc).
5. Reduce or limit alcoholic beverages.
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 15-20 repetitions of 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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