Welcome to our newest installment of ASK A CELEBRITY TRAINER, where we take questions from clients and readers and pose them to our amazing team of talented trainers and nutritionists. We welcome questions from you any time! Please send them to firstname.lastname@example.org and let us know if we can use your name when we publish the answers. This month’s celebrity trainer is Martin George, Los Angeles area manager and trainer.
Q: How do I know which weights to use? I’m often unsure if I should go for the heavier or medium pair for specific exercises.
Martin George: It can be difficult to know what weights to use for what exercise if you are at the gym on your own. At Barry’s Bootcamp your personal trainer will lead you to the perfect weight. When you’re on your own I would suggest starting with something light and then working your way up. A great guideline is you shouldn’t be able to do more than 20 reps of any exercise with a given weight. If you don’t hit failure after 20 reps then you have gone too light. If you find that you are starting to struggle after 12 reps then your weight choice is perfect. Either way the goal is to get to failure, which means that you should physically not be able to do another rep. Don’t confuse that with fatigue, which means that your muscles are burning and you don’t want to keep going because it hurts. In that case you should just suck it up! Remember to watch your form through out your exercises…knees bent, pelvis tucked slightly and stomach firmed up.
Q: When should I eat or drink protein in relation to my workout? – Elisa
A: Great question, Elisa. It’s incredibly important to eat right for your workout to be effective. The general rule is to FUEL your workout before it begins, and to REPAIR and GROW your muscles after your exercise. FUEL: Before your workout) preferably about an hour which should be long enough that you don’t experience stomach issues while working out and short enough to get the energy boost) you should eat a small meal or snack that combines moderate amounts of carbs and protein, is high in liquid content, low in fat and low in fiber. Some oatmeal, or a banana with a tablespoon or two of peanut butter, even a well-balanced protein bar are all good pre-workout snacks. REPAIR AND GROW: Within 30 to 60 minutes after your workout, you should be eating or drinking something with protein. Without the protein to help build and repair your muscles, you could be missing out on serious toning. You want to shoot for between 10 and 20 grams of lean protein. Protein shakes are good options (watch those carbs and calories), as are hard-boiled eggs, lean lunch meats, and chocolate milk. If fact, recent studies have shown that chocolate milk (and chocolate dairy-based protein shakes) may be the best post-workout recovery drink out there. YUM! [two_thirds]Martin has been with Barry’s Boot Camp since the beginning and eventually stepped into the role of General Manager for both of the Los Angeles locations. Originally from New York, Martin has 20 years of experience in fitness teaching at some of the most prestigious clubs on both coasts. He graduated from Queens College and furthered his education by studying cinematography and film editing. Determined to help bring Barry’s Bootcamp’s unique workout to the global community, Martin has become the New Media Manager at Bootcamp leading the push to digitize “The Best Workout in the World.” A man of many talents, Martin authors the “Bootcamp LIVE” series of MP3 workouts recorded during classes in LA, he creates the YouTube fitness tips, manages the online store, and trains all incoming instructors locally in LA and also nationally and internationally with the opening of each new Barry’s Bootcamp franchise location. [/two_thirds]