Get Your Personal Training, Fitness and Bodybuilding Questions & Answers
Old School Fitness Welcomes you to Questions & Answers on personal training, weight loss and bodybuilding, where you will find out what everybody else wanted to know. This Index is divided into seven main categories. In each category you will find the questions people have asked and the answers they have received.
Question: Are you certified?
Answer: Yes. Ken is certified as a Personal Trainer with ISSA (International Sports Science Association). NASM (National Academy of Sports Medicine), New leaf Metabolic Testing, Core Stability Level I&II, Nutrtrition Certified with Apex Fitness and Gold's Gym.
Question: How much are Personal Training & Nutrition Coaching sessions?
Answer: Session prices vary depending upon needs and start at $65.00 per hour. You may also purchase packages that discount services $50-65/HR. We include weight loss products with your purchase. We also offer monthly training that includes a flat low fee of $50/month, products are extra. (Includes 1 in person follow up per month)
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Q. What does the assessment include?
Answer: The fitness assessment includes; Circumference Measurements, Nutrition Analysis, Cardio Analysis, Posture assessment and overview of your current program. Costs:($70) 1 hour (We roll your up-front fee for the assessment into your first package of sessions should you decide to join.
Q. What is the difference betweeen a fitness assessment and a consultation?
Answer: The fitness assessment is a charged sessions, we evaluate physical structure and measurements. The consultation is a sit down or a phone consultation that includes you and trainer personal go through each and every facet of your diet and program to see if you and he/she is a good fit to work together.
Q: Do you have insurance?
Answer: Yes. I am fully insured. CPR certified. Trainer carries professional liability insurance at all times and is also CPR and AED certified on an annual basis.
Q: I keep hearing that I need to cut all my carbs out of my diet if I want to lose weight? Is this true?
Answer: No. only in some cases we will lower carbohydrate intake below what is naturally reqired by resonable standards in the industry unless you are a compttitive bodybuilder of fitness model.
Q: Do you coach or train competitive Bodybuilders and Fitness Models?
Answer: Yes. We cater to anyone that is trying to lose weight. Getting ready for a competition or event such as a modeling or acting shoot is what we do best!
Q: I am 64 years old, male, can I still build muscle?
Answer: Heck Yes! You're never too old to build muscle. You may not become Mr America, but anyone at any level, male or female can build muscle. I have put on over 80 pounds of muscle since I started in 86 and maintained ever since.
Q: Can an older adult build muscle through exercise?
Answer: You can certainly expect muscle growth at 64. The amount you can achieve will depend on your natural levels of testosterone (which unfortunately decrease as you get older) and the type of training you do. To be frank, you most likely won't see the same results as a man in his twenties but you will definitely see results!
The type of exercise that will help you the most with muscle gain is basically what works for all trainers. Lift heavy weights to muscular
failure in the rep range of 6 to 12 reps per set. Utilize basic exercises that work the most amount of muscle mass, such as squats, deadlifts, bench press, barbell rows, etc. Eat lots of food and lots of protein. Follow these basic priniciples and you can't go wrong.
You may find that you need somewhat longer recuperation periods as you get older, especially when you're lifting heavier weights. Your metabolism is not as fast as it used to be and may need a little more time in between heavy workouts.
I would suggest training every other day with a split program that works half your body one day then the other half of your body the next session, e.g. back, chest, biceps, calves on Monday then shoulders, triceps, thighs and abs on Wednesday. Repeat Monday's parts on Friday and continue like that every other day. This format should give you enough time for recovery and keep your muscle growth moving.
Q: My question about eating at night. I work out at night, late and then go home, should I not eat? Isn't a caloric deficit necessary to get rid of fat? Why does it matter when I eat? Don't bodybuilders eat food in the middle of the night?
Answer: Great Q. I actually have a great deal of personal experience with that sort of thing. For most people, eating at night is counterproductive to fat loss because their activity level decreases as the evening comes on. If they put in calories at that time their body won't have time to burn those calories and when that happens, the calories will be stored as fat.
Your metabolism slows down over the course of the day. It is highest in the morning and lowest in the evening. You work out late at night, therefore your activity level is MUCH higher at that time then the average person. I used to workout regularly any time between 9 and 11 p.m. and even when I was training for fat loss I would make sure to eat something afterwards. It is crucial for optimal recovery from training sessions.
It's all about activity level. By training late at night, you are using those calories that you take in. They aren't just sitting there. You are right about some bodybuilders eating in the middle of the night. They may take a protein shake if they wake up during the night (some even set alarm clocks). It is more a strategy for muscle gain than fat loss though.