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 email@example.com and let us know if we can use your name when we publish the answers. This month’s celebrity trainer’s are Ricardo Vargas, Los Angeles trainer, and Barry Jay himself!
Q: How many times per week should I workout and for how long?
A: The answer varies greatly and depends on what your fitness goals are. Below, I list three basic types of goals and the recommended time frames.
Let’ say you just want to lower your cholesterol or you just want to be healthier and don’t necessarily care much about your physique, you’re probably okay with doing cardio and light resistance training for 30 to 45 minutes (including cardio), 2-3 times per week.
GET LEAN & MEAN
If you want to be ripped (lean) and you’re not necessarily concerned with having big muscles, you can probably get away with doing one-hour long, high-intensity workouts, 3-4 per week. I would highly recommend super-setting (exercises performed back to back), with very little recovery. The idea is to keep your heart rate up in order to burn fat, while you resistance train to build muscle. Remember to keep the burn alive!
If you want to be all around muscular, build size and have an awesome physique, it’s going to require a great deal of work. Personally, I log in about 10 hours per week at the gym. That’s approximately 2 hours per workout. When I train, I do what’s called priority training. That means one entire workout session is dedicated to chest or whichever muscle group I’m focusing on that day . I train like a bodybuilder and so should you – if you want that physique. Having lean muscle tissue in your body means having a faster metabolism because lean muscle requires lots of protein and calories to sustain itself. Lastly, remember to do lots of ab work every single gym session! I work on mine every gym session. Remember, if you work hard, you’ll look hard.
Good luck and kick ass!
– Ricardo Vargas
Q: : I have about 25 pounds to go to meet my own personal goal. My problem is all of that is in my belly. Any suggestions on which exercises would be best for me to do to get rid of my belly? I have struggled with weight in this area my whole life!
A: : DIET AND PATIENCE. We can’t spot reduce. And the belly is many times the last to change, and no, sit ups galore won’t shrink it. It boils down to our food intake. Take a hard look at what’s going in. If you’ve already seen change than you’re on the right path. Keep in mind that we do hit plateaus. Try upping the cardio a bit to increase calorie burn. But at the end of the day, it’s calories in/calories out and they should be the best possible calories you can get your hands on – veggies and lean proteins. I have personally used the Paleo diet with much success – and its so healthy. Sit-ups to firm the abs, the right diet, and cardio to shrink the fat.
– Barry Jay
Barry Jay doesn’t really need an introduction here. But if you don’t follow him on Twitter yet, join the party at @BootcampBarry
Ricardo is a celebrity fitness trainer and Master Instructor at Barry’s Bootcamp. With over a decade of experience, he has traveled the globe teaching fitness and continues to inspire wherever he goes. Follow his blog, Fit Like Ric to get more fitspiration tips.