In the world of business, computers have become the foundation of how we live and work. Sitting at a desk all day is probably the worst thing we could to ourselves; It seizes up the muscles, makes the body weak and complacent, and eats away at our flexibility and posture. It’s not what we want, but we do it anyway because most of the time, the world we live in is right in front of us in that desktop. Our clients are there. Our contracts are there. Our finances are there, and now even our social life is there. So what’s the remedy? Personal Trainer, CEO, and professional athlete Kristian Alexander of Inshape Fitness says that we have to take the time to be well, or we will be wasting time being sick. The OGM had the opportunity to tap into Kristian’s athletic mind and call on his precise expertise for being strong, fit, and powerful in this new era of business. Here’s what he had to say:
THE OGM: What is the most important aspect of training and getting in shape?
KRISTIAN: Consistency: Everything revolves around consistency in diet and training. When people fail to be consistent, they fall short of reaching their goals. Make sure your meals and workouts are consistent everyday. Eat on time and exercise as planned. That’s what creates the best results. From a dietary perspective, when you eat three times in one day, then one time the next day, and four times the next day, your metabolism can’t gain momentum to work for you. The goal in training is to raise your BMR or Basal Metabolic Rate – which is important because your body needs are at a peak BMR to lose weight. So the bottom line is making a plan, work that plan, and don’t miss meals or exercise times. Follow it with precision.
THE OGM: Why do some people continually exercise and never lose weight?
KRISTIAN: People who go to the gym but don’t lose weight, it is most often because they are not applying what I call the Triangle of Success. That triangle consists of resistance training, cardio and diet. All three MUST be working in unison and be consistent for the results to be there. If you lift weights and have the wrong diet, and are inconsistent with your diet, it’s simply not going to work. They may gain muscle and not lose weight and bulk up even further. Think of a pyramid and how each side of that pyramid supports the other. That’s what the triangle of success is all about. Each element must be consistently in place and followed, or the pyramid collapses. That means little or no results.
THE OGM: Why do most professional body builders restrict dairy; however, they advocate drinking whey protein shakes?
KRISTIAN: Although dairy contains healthy nutrients such as calcium and other vitamins and minerals which are needed for strong bones when it comes to fat loss, dairy products are restricted because of the type of sugar found in dairy, called Lactose. Lactose is a simple sugar which can lead to blood sugar spikes, which leads to insulin spikes which lead to fat gain. So it becomes a vicious cycle of sugar in your system. This also leads to unnecessary cravings and then overeating. Whey protein, on the other hand, is derived from milk but it is void of lactose. So whey protein supports the muscle building process because it has a high biological value which allows you to powerfully build muscle.
THE OGM: What are the most common mistakes in becoming fit?
KRISTIAN: Failing to get a gym membership and use it, would be up there on the top of my list. Lots of people often have weights at home collecting dust, but a gym membership puts some accountability and a lot of variety into the equation. Trying to lose weight before they join a gym. Often I’ve heard people say they are going to lose weight and then join the gym but what it does cause crash dieting and a significant loss in muscle mass, which leads to the worst possible results. The goal is to build muscle mass, not lose it. Simply join the gym, and do all the work there. Failing to educate themselves on the fitness journey. When people join a gym, without the knowledge of how to use the equipment or the proper exercise technique, they usually end up quitting for lack of knowledge and therefore lose the opportunity to be healthy and fit. Starting out I highly recommend an experienced personal trainer, who can fast track your progress and get you on the right track the first time. Early results are important, as they create the foundation and motivation for future training.
THE OGM: Summarise a program you would recommend for beginning fitness enthusiasts.
KRISTIAN: To start off, establishing a good routine, with a full body workout, three times a week on non-consecutive days, will create a good foundation and allow for recuperation. Cardiovascular activity can be done post-workout or the off days of training. This is the critical part of your pyramid training, which is critical for fat loss. Cardio should start out at 20 to 30 minutes 4 to 6 times a week. That may seem like a lot for beginners, but it’s critical to create the true results you desire. When it comes to food, protein is the key. Beginners should focus on developing a consistent eating schedule of 4 to 6 small high protein meals a day, which will stimulate the metabolism. Focus on lean quality proteins such as egg whites, lean poultry, lean fish, and whey protein. As well, eat a wide variety of complex carbohydrates derived oatmeal, brown rice, sweet potatoes, and a wide variety of vegetables. That will get you there!
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