Question 1: What’s your advice on obtaining the smallest waist possible for my body?

  • Diet, Diet, Diet!

Question 2: Can I build muscle and lose fat at the same time?

  • Yes and No. I say no because in order to lose fat you have to cut back on how many calories you consume and in order to build muscle you have to increase how many calories you consume on a daily basis. But studies have shown that with the proper weight training and nutrition you can build muscle while you burn fat. This has been proven true with a lot of track athletes because of high intensity interval training along with a high intensity resistance program.

Question 3: Just how much protein do I need?

  • Protein needs are usually based on what your goal is. But the usual formula is 1g of protein times your body weight ex: 1g x 128 = 128g of protein per day.

Question 5: What are some examples of good HIT workouts?

Here are a few HIT workouts that I do myself:

HIT #1

  • Shoulder Press
  • Crunches
  • Standing Calf Raises
  • Barbell Curls
  • Bench Press
  • Lying Leg Curls
  • Bent Over Row
  • Seated Calf Raises
  • Squats
  • Reverse Crunches
  • Straight Arm Pullovers
  • French Presses
  • Deadlifts
  • Upright Rows
  • Crunches
  • Wrist curls

 

HIT #2

  • Deadlift 1 x 10-12
  • Leg Press 1 x 10-12
  • Shrug 1 x 8-10
  • Close Grip Lat Pulldown 1 x 8-10
  • Standing Calf Raise 1 x 10-15
  • Reverse Curls 1 x 10-15
  • Overhead Press 1 x 8-10
  • Abs 1 x 30-50

Question 6: How much rest do we need between workouts?

  • Rest between workouts is all dependent upon the person. I personally take 2 days off after I do 4 days straight. After I take those 2 days off I cycle my workouts and start again. To answer your question: Just listen to your body.
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