Patricia Lozano – Fitness Model Statistics
- Name: Patricia Lozano
- Height: 5’1″
- Weight: 99 pounds
- Date of Birth: 09-13-1978
- Hair Color: Light Brown
- Bust: 34D
- Waist: 24″
- Hips: 26″
- Location: Cherry Valley, California
Patricia Lozano – Fitness Model Interview
Can you tell us a little about yourself?
My name is Patricia Lozano and I am 32 years of age. I was born in El Paso, TX, but raised in California. I can honestly say I’m a full “Cali girl”. I am all business Monday through Friday and in between, I try to do what I love which is fitness and modeling. I’ve always been very athletic since I was a child. Growing up, I was always busy either with basketball, softball or anything else that my parents put me in. I have a Bachelors of Science in Business Management, so by day I am all business and somehow in between, I find time to workout, eat healthy, model and compete. I am currently looking at going back to school for my Masters degree in Psychology.
How did you get started in the fitness field?
I got into fitness when I had my first trainer about 7 years ago. I saw how dedicated he was and just wanted to be as dedicated and in shape as he was.
What is the #1 thing you like best about being into fitness?
The best thing about being into fitness is the results I see. Realizing how strong of a person I am physically and mentally and looking at the dedication I as a person have put into looking so fit. It’s very rewarding at the end of the day.
What has been your biggest accomplishment in the fitness field?
My biggest accomplishment is the fact that I motivate others. I’ve received emails from friends asking for help with workouts and nutrition and the fact that I can motivate others to keep their bodies healthy is accomplishment enough for me.
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?
So far I have found that submitting my photos and working directly with photographers has worked well. Depending on how much exposure you want, that’s when you look into an agent. For me doing it all myself and has worked out great for me.
Please describe a typical day for you. What is your daily routine like?
I try to eat as much healthy food as I can, at least 6 meals a day. Since I spend a lot of time at work, when I hit the gym I try to make sure I take advantage of my time there with weights and cardio. Every now and then, I’ll do another short workout at home as I have a gym there. I just feel more motivated at the gym versus working out at home.
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?
Diet is a huge factor. Depending on how much weight you want to lose, cardio is very important for losing weight and burning fat, but it has to be followed with a good meal plan for the best results.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
It depends on how overweight you think you are. About 2 pounds a week is a good way to start, since it’s a small goal that can be accomplished.
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?
This depends on your goal and how toned you want to get. Glutamine is a great supplement to help your joints recover. A protein shake 30 minutes after your work out is a great way to tone up. You can go to your local nutrition store and talk to a sales rep there and they can help out with any supplements you might need and guide you on what might work for you according to your goals.
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.
On the weekends, I tend to splurge but in a moderate way. I don’t want all the hard work that I put in from Monday through Friday to disappear in one weekend. A few things that might help with junk food cravings are sugar free gum and protein bars as snacks. There are many different kinds of protein bars that taste just like candy bars.
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?
Healthy things that should be on your list include cottage cheese, almonds, chicken or fish (protein), lots of green vegetables, carrots, omega oil blend, brown rice, oats, non-fat plain yogurt, skim milk or non-fat soy milk, frozen fruits for blending into shakes, bananas, grapefruits, green apples, cereal, lemons and eggs.
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?
Start slow and progress easily. I would begin with 10-15 minutes on the exercise bike or cross trainer then go through a whole body program on a circuit starting regimen 2-3 times per week. Use machines as you start out and then try to do something for each muscle group which includes legs, back, chest, shoulders, arms and core. Examples of exercises to do at the gym or at home would be:
- Leg Press
- Walking lunges
- Chest press
- Push ups on knees
- Mid back rows
- Shoulder press
- Bicep curls
- Tricep dips
- Lower back extensions
- Note: Make sure to stretch before starting your workout and after you’re finished.
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?
Salads are great with low-fat dressing and grilled chicken. Drink lots of water daily versus any diet drinks. Also, add some green veggies to your daily food intake.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Squats, lunges, butt presses, hamstrings curls, single leg squats, heel prints, hip extensions and cables.
What is the most challenging thing you deal with about consistently staying in top shape?
My motivation. I have a gym at home but it’s not the same as if I were at the gym. Being at the gym motivates you because you see all the equipment and you see other individuals working out. At home, I lag and start watching TV in between sets which throws me off completely.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: For breakfast, I usually have the same thing everyday which is 2/3 cup of oatmeal (slightly watery) and ½ a cup of coffee.
- Mid-Morning Snack: I switch up my snacks. I never have the same thing daily so one day I could have 6 almonds another day I could have ½ a cup of grapes or 1 cup of strawberries, half and apple or a cup of macadamia nuts.
- Lunch: For lunch, I really enjoy tuna with light mayo and a slice of bread. I also enjoy 3 ounces of deli meat on a slice of bread with some avocado.
- Mid-Afternoon Snack: I stick to the same snacks from mid-morning throughout the day. I’m a creature of habit.
- Dinner: I usually have everything grilled and lots of veggies with all my meals. I love grilled chicken, so that is almost always on my dinner menu. It’s one of the best protein sources for building muscle when working out and lifting weights. I also enjoy cooking turkey as well as creating salads that are low in carbs but high in protein.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: I do a lot of weight training. I really enjoy weights more than I do cardio. I do arms and abs on Monday, Wednesday and Friday. Tuesday and Thursday, I do legs. I do about 4 different types of arm and ab exercises so that I hit all the spots. I do 3 sets of each which leaves me burning in both my arms and abs.
- Cardio Exercises: Because I am so petite, I try not to do too much cardio but I do about 30 minutes a day. I walk on the treadmill on incline level 12 and speeds of 3.5 to 5.5 miles per hour. I do this just to get my heart going and burn whatever fat might be lingering on me.
- Additional Training: Every now and then, I’ll do a workout video just to for fun. I like the hip-hop ones where you can dance to the music since it feels more like dancing versus working out, but you’re still burning calories and working your heart.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Motivation is the key to start.
2. Set a goal for yourself on how much you want to lose or what you want to tone up and the amount of time you want to accomplish that.
3. Exercise daily.
4. Eat healthy.
5. Splurge one day out of the week but do it in moderation. You have to enjoy life but you also don’t want to lose what you’re working so hard to achieve.
What are your top 5 tips for losing unwanted body fat?
1. Drop bread and pasta for a while.
2. Drink lots of H2O everyday.
3. Drop sugar.
4. Add protein to your diet.
5. Do 30 minutes of cardio, 4 times a week. Not slow cardio either. Make sure to do cardio that will make you sweat.
What are your top 5 tips for gaining lean muscle mass?
1. Monday, Thursday and Friday workouts include weights first, cardio last.
2. Chicken, fish and water and repeat. Make sure you are eating 3 meals a day that consist of high protein. Stay away for dairy products.
3. Start off with small weights and as you gain strength, increase your weight. You will see results if you stay consistent.
4. Sleeping well and giving your body time to just do nothing and restore all it’s energy is a great way to gain muscle. Your muscles need rest!
5. Protein shakes are great. Go to your local supplement store and ask which products are their top sellers for building muscle mass. They will love taking the time to educate you and introduce you to new products.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Set smalls goals that are within reach.
2. Once you’ve accomplished your small goals, set new ones but challenge yourself this time.
3. Eating healthy is the key.
4. Give yourself at least 8 hours of sleep and give your body time to recover.
5. Reflect on why you want to do this and what this means to you. Whatever the reason, you know you are already on to a great start to healthy living.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Legs and abs with 3 to 4 sets and 10-20 reps. I include squats, lunges and leg curls.
- Tuesday: Shoulders and abs. I will do 3 to 4 sets with 6–15 reps. I do lateral raises, front raises and bent over raises.
- Wednesday: Chest. I do 6–12 reps of bench press and incline press.
- Thursday: Arms and abs. I do 3-4 sets 8-10 reps which include bicep curls, barbell curls, bench dips and skull crushers.
- Friday: I do a low maintenance workout that will work my whole body with 30 minutes of cardio after my weight workout.
- Saturday: Off.
- Sunday: Off.
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. Diet is the most important for abs. Eat protein and stay away from sugar and soda.
2. Drink lots of water daily.
3. Do cardio at least 3 to 4 times a week.
4. Add crunches to your workout, 3 sets of 15-30 reps.
5. Add reverse crunches to your workout as well, 3 sets of 15-30 reps.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Squats are the ultimate leg exercise. It will target he whole leg and glute area.
2. Lunges of all kinds.
3. Add sprint drills. This will help to lean out your legs.
4. Run stairs at your local high school or college stadium.
5. Eat a clean, high protein diet with complex carbs and lots of veggies.