Top 10 Expert Fitness Strategies From A Personal Trainer

Are you wondering what to eat before an early morning workout, or have concerns about using free weights? Maybe you’re seeking advice on how to get rid of “bat wings”. These fitness queries and more were sent in by readers of our Body and Soul newsletter. For answers, we consulted Daniel Stransky, a personal trainer who specializes in strength building, mobility improvement, and body empowerment.

Importance of Variety in Strength Training

Daniel Stransky: It’s not so much about variety as it is about variability. A well-balanced program that systematically targets all major muscle groups, foundational movement patterns (squat, hinge, push, pull, lunge, rotate), planes of motion, and functional capacities (mobility, stability, and strength) can be effective for months at a time. A training cycle could last anywhere from 10 to 24 weeks.

Reasons to end a training cycle include boredom or lack of progress. If we see no improvements in strength or movement precision for two to three weeks, it’s time to reassess. We then address any identified bottlenecks in the subsequent phase. Though the blueprint of a training year might be similar across clients, the specific exercises are always tailored to the individual’s unique assessment and current abilities.

How to Get Rid of “Bat Wings”

As we age, focusing on performance rather than aesthetics can be empowering. Building muscle is the best non-surgical way to improve the appearance of your arms. By developing the underlying tissue, you fill out the skin from the inside out, creating a firmer, more toned look.

However, if loose skin on the back of your arms is significant, completely reversing its appearance may require surgery. Although body fat might have been the initial issue, skin elasticity can become a problem over time. Despite this, many individuals have successfully shifted their focus to performance and proudly shown off their hard-earned muscles.

Eating Before a Morning Workout

The importance of eating before a workout depends largely on timing. Ideally, you should consume a high-carb, moderate-protein meal about 90 minutes before lifting. If that’s not possible, a fast-digesting carbohydrate like a ripe banana, a few dates, rice cakes, or an electrolyte/sports drink such as Liquid I.V is recommended.

However, many people perform exceptionally well fueled by a simple cup of black coffee. As long as your overall nutrition is on point, your body can use the glycogen stored from the previous day’s meals. Including a fast-acting carbohydrate pre-workout can provide an immediate, readily available energy source to optimize performance.

Is It Safe to Lift Weights After Surgery?

Hiring a coach who can teach you how to safely use free weights is highly recommended. Resistance training can be safe due to its controlled nature. However, without understanding proper form and the nuances of a specific exercise, it can easily pose a risk.

Identifying a reputable coach isn’t merely an expense; it’s an investment in your longevity. If one-on-one coaching isn’t feasible, you can check out Daniel Stransky’s YouTube channel, Longevity Trains. There you’ll find over 75 detailed exercise tutorials to help you safely start your fitness journey.

Lifting Weights with Arthritis

Even though arthritis is irreversible, it is manageable. Implementing smart load-management strategies for your hands is crucial. Consider investing in lifting straps. These wrap securely around your wrists and the weights, reducing the gripping pressure required from your hands. It’s often about finding simple mechanical solutions to accommodate your current joint structure when managing arthritis.