ASK AARON

This time again you were numerous to Ask Aaron about fitness and nutrition tips, so here is our selection for this week. Aaron will answer to all your questions directly on OhLaLa, which means we will certainly do a weekly review.

1) "Hey Aaron. Well I'm only 19 and I have a very high metabolism, however, there are some questions I have about some "baby fat" I guess. Well, I have a fat face and I have some extra weight on my stomach. Now, I do ab excercises everynight but the extra flab won't come off and I have always had a fat face. Any help?" Rodney

2) "So I'm a 26 year old guy 6' 1" between 180-190 lbs 19% B.M.I. and my job keeps me from working out every day. I try to work out every other day but sometimes its only once a week. I'm not very toned and looking to get more toned but not add bulk. What can I do to maximize my workouts when I do have time to squeeze them in?" Elijah

3) "I'm Asian and I have found that it is very difficult for me to gain and/or maintain muscle mass at the gym. What would you recommend for someone like myself? What kind of resources would you think would be helpful for me to read? Thanks very much." Odin

4) "I have question about fitness, I haven't really been doing any of it honestly and I'm really keen to start. Because let's face it, being 18 you want to bulk up. I really want to get some definition on my body because right now, honestly I'm a little lack luster. I don't have much money for buying equipment or gym cards and I really don't know where to start. Help!!" Kneil

Found out Aaron's answers after the jump...

:: Submit your questions to Aaron HERE ::

Rodney,
Thanks for your question. I know you say you do abs every night, but do you workout your other muscle groups? Consistency, consistency, consistency is how you’re going to get the results you are looking for. I want you to workout 4-5 days a week. Example: Mon: Chest, tri and abs/ Tues: back, biceps, abs/ Thurs: Legs, shoulders and abs. since you’re metabolism is high, I want you to do cardio for only 20-30min after each workout. When you do your abdominal exercises, I want you to perform 4 different abdominal and 4 oblique (side) exercises. For each abdominal exercise, perform 4 sets of 15-25 reps. your abdominal exercises should be concentrated on the contraction of the abdominal muscle rather than momentum. You’re nutrition is key too. Eating 4-5 small meals a day will ensure your body is working properly. Nutrition high in protein and healthy carbohydrates: brown rice, whole grains, yams over a bake potato. Eat your fruits and Knock yourself out with veggies. Broccoli is the king of veggies. The greener the veggie the more nutrients/vitamins you will consume. Water, water and when you think you’ve had enough water, drink some more. Stay clear of sugar, fried foods and or anything consuming high in saturated fats. As long as you religiously perform these tasks evenly both in fitness and nutrition, you’re golden. Good luck!

Elijah,
I feel you bro. I train clients all day in the gym and I even have to squeeze in my workouts. It’s tough, because a lot of us work long days and yet we fall short on our obtaining our fitness goals. Unfortunately, our body does not wait for us. It will form and mold to how we live our life-style. There has to be a frequent pattern in working out and eating right for the body to grasp and understand the direction we want it to go in. A minimum of three hours a week is advised for any sort of effect to happen. When you’re at the gym I want you to stay in the 10-12 rep range. This will allow you to stay in complete control of each rep and it will help tone and build definition for you. See that you finish your exercise with cardio. Remember, your body is the most important investment you can ever have. It is a machine and it’s what takes you from day to day to work, to provide and survive. Treat your body right. If your body (machine) breaks down, how will you then put in those long days at work? Take Care

Odin,
The rule of thumb for taking in protein is 1 gram of protein per pound of body weight. If your goal is to weigh 180 pounds, then you would consume and break that up into180 grams a day. Supplements are going to important. I would get on a BCAA (branch-chain amino acid), multi-vitamin, EFA (essential fatty acid), Enzyme, weight gainer in a protein powder form and even a nitric-oxide. I would see that each of my reps is in the 4-6 rep range. After three months, I would increase my protein intake to 2 grams of protein per pound of body weight. Remember also, your nutrition is going to be the most important. You’re body will only build and react to what you put into it. Read for what I wrote for Rodney above on nutrition. You’re going to need to be strict with your nutrition!

Kneil,
Let’s make the focus on finding a way for you to get started. I would look into getting a membership at your local YMCA. The YMCA has a tendency to be low and cheap on monthly costs. If that’s not an option, you can go “old school style”. You can run outside for cardio and performing push-ups in your bedroom cost nothing. For a few bucks you can purchase a pull-up bar at Target that you can stick between your bedroom-door. You’ll be able to target both your back and your chest. You could target your legs by performing wall squats. Standing, simply place your back flat up against a wall. As you inhale, you are going to slide your back down the wall until you reach a sitting position. Return to where you started by exhaling (breathing out). Perform 4 sets of 12-18 reps. I hope a few of these tips will hold you over until you’re able to get into a gym. Best of luck to you!

I just want to say that I train naturally, and avoid any usage of steroids. Under certain medical conditions a growth hormone is prescribed by doctors to those who have low counts of testosterone or who are by chance HIV positive. Be good to your body and your body in return will be good to you. You can also visit my website Aaron Savvy.Com Sincerely, Aaron Savvy

Comments

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