Reza Nehzati – Male Fitness Model Interview and Photos


Reza Nehzati – Male Fitness Model Statistics

  • Name: Reza Nehzati
  • Height: 6’2″
  • Weight: 175 pounds
  • Date of Birth: 4-13-1995
  • Hair Color: Dark Brown
  • Eye Color: Dark Brown
  • Location: Istanbul, Turkey
  • Website #1:
  • Website #2:

Reza Nehzati – Male Fitness Model Interview

What is your background?
My name is Reza Nehzati and I was born in Tehran in 1995. I started to workout when I was 11. At first, I started to play basketball and then I joined the under-18 National Basketball Team of Iran. Besides playing basketball, I started to do different kinds of workouts and fitness training. I’ve been doing “boot camp” style fitness training for years and I finally entered the “Body Classic Competition” in 2013 and I won second place.

How did you get started in the fitness field?
I started playing basketball first and then moved onto doing different workouts. I felt that this type of training should be the lifestyle of every person not just for athletes. It’s our responsibility to dedicate time for our bodies every day. I enjoy different types of workouts and fitness training programs as a challenge in my life. I like weight training, yoga, running, all cardio workouts, playing basketball, swimming, etc.


What is the #1 thing you like best about being into fitness?
Fitness is like an electromotive force in my life. Fitness is all about health, happiness, confidence and living in a way that you truly enjoy. Fitness is also like a big challenge for me. There is always some kind of workout that makes me enthusiastic to do it and be perfect at it. It’s like a competition!

What has been your biggest accomplishment in the fitness field?
Playing as a national basketball player was my first step into fitness. Then by winning second place in the body classic competition I realized that there are some more aspects and abilities in my body which I can improve on. And the most valuable achievement was the scientific and athletic viewpoint I achieved during these years.

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?
Everyone who is starting out as a model should first refer to an agency so you can follow their rules and start the modeling process.

Please describe a typical day for you. What is your daily routine like?
I like to wake up early in the morning and I start my day according to my planned diet. I try to workout twice daily. The first is fitness training and the other is for my basketball skills that include cardio workouts as well. Because I have a special diet, I cook for myself and I really enjoy cooking. I always try to be up to date on the latest news and articles about fitness, health and nutrition.

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?
The adequate workout routine for a person who does not have enough time to be active is not the same and different cardio exercises need to be followed. When doing cardio exercise, the body needs time for warming up and cooling down which includes stretching. It’s not reasonable to suggest a workout routine that does not follow the regular workout rules. The best cardio exercise for a person with average athletic ability is walking, running, and jumping rope.


How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
It is safe to lose 1-2 pounds weekly. The body can lose much more than this in a week but that is not the safest way to drop weight. It’s good to have a diet rich in minerals and drinking lots of water daily in order to maintain water in the body.

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 most important food or supplements to take for gaining lean muscle is protein rich foods like chicken breast, turkey breast, salmon, tuna, beans, and some dairy products. Recent studies have shown that drinking a glass of milk before and after exercise provides the protein needs and helps to build lean muscles. When taking supplements you should be aware of the quality of the products you’re ingesting. It’s always more important to supply the body with nutrient dense whole foods.

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.
It’s important to maintain a diet as a lifestyle. When you get cravings it’s great to use healthy snacks that are low in both fat and salt, like an apple or some yogurt. There are lots of snacks that are rich in protein and that can make you feel full. When following a diet it’s important to choose healthy foods that are delicious by choosing natural organic options.

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?
The best foods you should stick with for a muscular physique are protein rich foods and you should also provide other important nutrients to your body. Your food list should include fish, chicken breast, turkey breast, red meat, beans, dairy products, nuts (pistachios, almonds , walnuts) whole wheat bread, fruits and vegetables.


I’m about 35 pounds overweight. 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?
I suggest a low-fat, low sodium diet for you along with light cardio exercise. The exercise intensity for you should be around 60% of your maximum heart rate. Even a simple walking workout may increase your heart rate up to that level so that’s enough for you because you have never exercised before. At first, you should lose body fat with cardio training exercises (aerobic equals fat burning). After a period of exercising when your cardiovascular strength increases, you can enjoy other types of cardio and weight training workouts.

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?
You can start your meal with some salad that is full of greens and lots of negative calorie burning vegetables. Choose dressing that is low-fat or you can use low-fat yogurt as your dressing too. From the main menu, order foods that are grilled, baked or barbecued and avoid processed and fried foods with batter. Make sure your meal are low in fat and sugar. Your meal should contain 4 main parts (1 protein, 1 carb and 2 vegetables). It’s recommended to eat high protein, low carbs foods if your goal is to lose maximum body fat.

What exercises do you recommend for getting a bigger, rounder and fuller butt?
Squats, 1 leg squats, slow kickbacks, lying butt bridge, leg presses, squats with kickback, Plie, toe taps.

What is the most challenging thing you deal with about consistently staying in top shape?
The most challenging thing is to fight the tendency to eat the way you wish (unhealthy cheat foods). I treat my healthy diet as my lifestyle. I always do my regular workouts with weight training and cardio and never miss a training session.

Please describe your normal diet. What do you eat in a typical day to stay in shape?

  • reza-nehzati-9Breakfast: 6 egg whites and a protein shake.
  • Mid-Morning Snack: Turkey jerky or 20 pistachios and 14 almonds.
  • Lunch: 200 grams of salmon or a chicken breast and 1 cup of green vegetables.
  • Mid-Afternoon Snack: 8 ounces of milk.
  • Dinner: 1 cup of brown rice and 1 cup of red beans.

What type of exercises do you include in your routine to stay in shape?

  • Strength Training Exercises: Squats, push-ups, muscle-ups, pull-ups, pikes, push-ups.
  • Cardio Exercises: Jump squats, jumping jacks, switch kicks, push-ups, jacks, running.
  • Additional Training: Yoga.

What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?

1. Here are some great exercises to include in your arm workouts:

  • Dumbbell Bicep Curls
  • Barbell Bicep Curls
  • Static Arm Curls
  • Two Arm Triceps Kick-Backs
  • Close Handed Push-Ups
  • Triceps Barbell Extensions

2. Eating a diet rich in protein and eating an adequate amount of carbohydrates.
3. Weight training should be done slow and controlled with 8-12 reps.
4. Do not forget to get enough rest and recovery.
5. Stay away from alcohol and drugs.


What are your top 5 tips for losing unwanted body fat?

1. Do cardio exercise in your aerobic zone.
2. Eat a low fat, low salt, low sugar diet.
3. Weight train and target each muscle group.
4. Eat negative calorie burning vegetables and include fruits.
5. Make sure to get enough sleep so your body can fully recover.

What are your top 5 tips for gaining lean muscle mass?

1. Eat protein rich foods.
2. Include strength training with resistance exercises.
3. Lift heavy weights to build muscle.
4. Eat a diet low in sugar and salt but with enough calories.
5. Train hard and then rest your body so it can recover and rebuild.

What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?

reza-nehzati-161. Every person should start believing that it’s their responsibility to take care of their own health and body.
2. You will get what you really deserve so show yourself that you can do it!
3. Stay focused on your plan. You are doing this to make yourself stronger and it takes time so be patient.
4. When you are on the way to achieving what you want, believe what you’re doing and trust your hard work in and out of the gym.
5. When you choose this way of living a healthy lifestyle, you might get negative feedback from your friends and family. Don’t worry about it and stay focused on your own journey and you will reach your goals!

What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)

Monday: Back and Biceps

  • Wide grip pull-ups (4 Sets of 10 Reps)
  • Close grip chin-ups (4 Sets of 10 Reps)
  • T-bar rows (4 Sets of 10 Reps)
  • EZ bar curls (4 Sets of 10 Reps)
  • Two arm dumbbell curls (4 Sets of 10 Reps)
  • Cable rope hammer curls (4 Sets of 10 Reps)
  • Crunches (4 Sets of 20 Reps)

Tuesday: Chest and Triceps

  • Incline barbell bench press (4 Sets of 10 Reps)
  • Incline dumbbell flyes (4 Sets of 10 Reps)
  • Barbell bench press (4 Sets of 10 Reps)
  • Cable crossovers (4 Sets of 10 Reps)
  • Decline dumbbell flyes (4 Sets of 10 Reps)
  • Exercise ball push-ups (4 Sets of 10 Reps)
  • Oblique twists (4 Sets of 10 Reps)

reza-nehzati-11Wednesday: Legs

  • Barbell squats (4 Sets of 10 Reps)
  • Barbell lunges (4 Sets of 10 Reps)
  • One leg lying curls (4 Sets of 10 Reps)
  • One leg seated curls (4 Sets of 10 Reps)
  • Leg presses (4 Sets of 10 Reps)
  • Lying kick-backs (4 Sets of 10 Reps)
  • Leg press machine calf press (4 Sets of 10 Reps)
  • Single leg calf raises (4 Sets of 10 Reps)
  • Lying reverse abdominal crunches (4 Sets of 10 Reps)

Thursday: Shoulders and Arms

  • Smith machine behind the head deltoid presses (4 Sets of 10 Reps)
  • Lying rear deltoid raises (4 Sets of 10 Reps)
  • One arm side deltoid laterals (4 Sets of 10 Reps)
  • Seated barbell deltoid military press (4 Sets of 10 Reps)
  • Two arm front cable raises (4 Sets of 10 Reps)
  • Front deltoid plate raises (4 Sets of 10 Reps)
  • Decline EZ bar extensions (4 Sets of 10 Reps)
  • Dips (4 Sets of 15 Reps)
  • EZ bar curls (4 Sets of 10 Reps)
  • Two arm cable curls (4 Sets of 10 Reps)

Friday: Chest and Back

  • Incline push-ups (4 Sets of 10 Reps)
  • Incline dumbbell flyes (4 Sets of 10 Reps)
  • Barbell bench press (4 Sets of 10 Reps)
  • Dips (4 Sets of 10 Reps)
  • Decline bench press (4 Sets of 10 Reps)
  • Exercise ball push-ups (4 Sets of 10 Reps)

reza-nehzati-14Saturday: 30 minutes running and 30 minutes swimming.

Sunday: 60 minutes of yoga.

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?

1. Cardio exercise.
2. Low fat, low salt, low sugar diet.
3. Elbow to knee oblique crunches.
4. Barbell oblique side bends.
5. Sit ups.

What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?

1. One leg squats.
2. Lunges with medicine ball.
3. Step ups.
4. Jumping rope.
5. Leg press.

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