So not only is our friend, Personal Trainer Andrew, smart, he’s also speedy! I just sent him the questions last night (thanks to those of you that e-mailed them to me!) and he replied promptly this morning. Here you all go! (And you can all thank me later for the picture. No, no, you don’t have to say it – I know deep down you really love it. Deep deep down, perhaps. But the love is there. Right??)
Q: What are you fitness credentials?
A: You can see my complete credentials at aggfitness.com. From 2003-5, I was certified by the ACE (American Council on Exercise) and NASM (National Academy of Sports Medicine). Currently, I am certified by the NSCA (National Academy of Sports Medicine).
Q: What is YOUR workout routine? (I must always ask every personal trainer I meet this question. It fascinates me.)
A: I follow the workout of the day posted on Crossfit.com as prescribed. The only changes I make are do 3-on 1-off 2-on 1-off instead of 3-on 1-off and to substitute every second day with either a “push” or “pull” lifting day. I rotate my lifts, so on “push day” I’ll do squat, front squat, or overhead squat, and shoulder press, bench press, or weighted dips. On “pull” day I’ll do deadlifts, cleans, or snatches, and weighted pullups or rows from the floor. You can see my detailed workout log from the past two years at crossfitblackbelt.blogspot.com.
charlotte’s note: I spent an hour bopping around crossfit.com this morning and was VERY impressed. Definitely a real workout and not one that would get boring, I would imagine. Although I have to admit that despite reading their entire FAQ section, I’m still not exactly sure what it is. But I plan to investigate further. At any rate, if you need ideas to shake up your weights definitely check them out.
Q: What is the #1 thing you repeat the most to your clients?
A: Practice, practice, practice. You have to apply consistent effort over time to see results.
Q: What cardio/weight lifting ratio do you recommend for weight loss?
A: 50-50 should work just fine, or skew it a little toward the cardio. Do your big lifts such as bench, shoulder press, squat, and deadlift. Make sure at least half your cardio is multi-modal, or different kinds of full-body functional movements thrown together as a circuit at light loads. The other half can be single mode such as running, rowing, biking, etc. That said, weight loss is more about diet than exercise. You can do crappy exercise and have perfect diet and lose weight just fine. You’ll just be skinny and weak.
Charlotte’s note: So very true. Tom Venuto, an amazing all-natural bodybuilder, says it is 70% nutrition, 30% exercise.
Q: Do you use any supplements? Creatine, CLA etc.?
A: None whatsoever. I have met very few clients who need a supplement beyond a multivitamin. I have read about research that says daily fish oil is beneficial for a variety of reasons. Ask your nutritionist if it’s right for you.
Charlotte’s note: Um… my nutritionist? Anyone out there really have a nutritionist? Really, really? I always figured those were for rich Hollywood starlet types. Not that I wouldn’t love to have one – just thought they were pricey. But amen to no supplements!
Q: Do you have advice for a very active woman who just found out she is pregnant? Charlotte’s note: This one is def. NOT from me.
A: Keep exercising. Nothing really changes until the late stages, in which case you would stay off your back and stomach. Watch the super high intensity stuff — your body is already stressed out enough trying to grow a baby. Talk to a trainer who specialized in pregnancy and fitness.
Q: Do you have any particular book or philosophy you swear by?
A: Starting Strength, 2nd edition by Mark Rippetoe. His belief that human beings are not physically or mentally normal in the absence of strenuous physical effort is my credo.
Charlotte’s note: oh, how I long to be “mentally normal”! I don’t think my problem is lack of exercise though;)
Q: What are your top 5 favorite exercises on the weight floor?
A: Squat, deadlift, shoulder press, bench press, pullup.
Q: What new fitness trend do you love? Hate?
A: I love CrossFit. I HATE all these yoga variations like muscle-yoga or whatever. I hate anything having to do with a stability ball.
Q: If you could banish one food from the planet, what would it be?
A: Sugar-glazed nuts. My girlfriend goes CRAZY on these things and then I have to console her afterwards.
charlotte’s note: kind of you to tell us your girlfriend’s weakness (she and I could be best friends I think!) but what is YOUR food weakness? Come on, Andrew, everyone has one and we promise not to laugh at you. Much. 😉
Q: If you work out hard and your body adapts to a high level of fitness and then you lose it, is it harder or easier to get back to your old level? Are your muscles still adapted to the higher level?
A: Yes, generally speaking you will progress faster in your strength training that someone who had not previously reached that level. If I knew all the details — age, previously level, etc. — I could give the person an estimate based on what they are doing now. Otherwise I couldn’t really say how much faster.
Charlotte’s note: to the person who sent me this question (you know who you are!!) Andrew left his e-mail addy in the comments on the previous post so if you need more follow-up, I think he just offered to answer your questions!