Ask The Trainer

By Chris Antonio | Feb 18, 2011

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Recent Posts by Chris Antonio

• Ask the Trainer

  Three great reasons to train hard and get in shape

  By Chris Antonio - May 19
  Looking for a great reason to get in shape? Here are three worthy events that could serve as motivation to train hard, get in shape and take part ...
  
• Ask The Trainer

  How do I motivate myself to get in shape?

  By Chris Antonio - May 12
  Q: I sometimes have trouble finding the motivation to get in shape. Do you have any suggestions on how I can accomplish this goal? A: People are ...
  
• Ask the Trainer

  Why should I work my whole body?

  By Chris Antonio - May 05
  Q: How important is it to work the entire body? I like working out but have trouble getting motivated to do legs as I am not that good at it. I ...
  
• Ask the Trainer

  What are triple sets?

  By Chris Antonio - Apr 28
  Q: I’m looking for a different way to organize my workouts. I usually work two body parts per day with three exercises each and three sets per ...
  
• Ask The Trainer

  What are the best proteins for building muscle?

  By Chris Antonio - Apr 21
  Q: What are the best proteins for building muscle while staying lean and losing body fat? I ask this question because there is so much information ...
  
• Ask The Trainer

  How do I make healthy choices when going out to dinner?

  By Chris Antonio - Apr 07
  Q: My husband and I have worked hard to stay in shape this year but love to go out to dinner on weekends. Do you have any suggestions on how to go ...
  
• Ask the Trainer

  Do former athletes have an advantage when trying to get back in shape?

  By Chris Antonio - Mar 31
  Q: In college I played two different sports, worked out on a daily basis and was very fit. However, that was 10 long years ago and life has ...
  
• Ask The Trainer

  How often do I need to change my workout?

  By Chris Antonio - Mar 24
  Q: I recently started lifting weights and have had good results, but I’m confused about when to change up my program. I have read a lot of ...
  
• Ask The Trainer

  How do I perform perfect reps?

  By Chris Antonio - Mar 17
  Q: I’m confused about how to lift the weight when performing the average repetition. Should I go fast, should I go slow or am I thinking about it ...
  
• Ask The Trainer

  Will more time in the gym produce greater results?

  By Chris Antonio - Mar 10
  Q: I have always been of the opinion that if you want to get results, you have to go to the extreme. Therefore, I have found myself eating less to ...
  
• Ask the Trainer

  How do I avoid shoulder and knee pain?

  By Chris Antonio - Mar 03
  Q: I love working out and lifting weights but sometimes have minor pain in my shoulders and knees. It’s nothing serious, but it sometimes makes it ...
  
• Ask The Trainer

  How do I strengthen my shoulders?

  By Chris Antonio - Feb 18
  Q: I love lifting weights but have had shoulder injuries in the past that prevent me from doing a lot of exercises I love, which I believe is a ...
  
• Ask The Trainer

  What changes will give my workouts more results?

  By Chris Antonio - Feb 11
  I started working out again, and for the first three weeks I was very happy with my results. I lost weight and inches, and I could feel myself ...
  
• Ask The Trainer

  Should I stretch before lifting weights?

  By Chris Antonio - Feb 04
  Q: I have always heard that stretching is a very important part of getting and staying in shape. However, I am confused on when I should take the ...
  
• Ask The Trainer

  How many sets and reps are best for getting in shape?

  By Chris Antonio - Jan 28
  Q: I’ve read many articles on weight training and have spent my fair share of time in the gym, but the one thing I’m still unclear on is how many ...
  
• Ask the Trainer

  What suggestions do you offer for planning a successful fitness regimen?

  By Chris Antonio - Jan 21
  Q: I am getting ready to start a fitness regimen and was wondering if you had any advice on how to be successful. I have no trouble working hard ...
  
• Ask The Trainer

  What is interval training?

  By Chris Antonio - Jan 14
  Q: I have read many times that interval training is one of the best ways to burn fat. Can you explain to me exactly what interval training is? ...
  
• Ask The Trainer

  What are the different types of lunges?

  By Chris Antonio - Jan 07
  Q: My gym has very little equipment for properly working the hamstrings and butt, so I have been forced to use only walking lunges holding ...
  
• Ask The Trainer

  Five tips for isolating muscles when weightlifting

  By Chris Antonio - Jan 02
  Q: I have never had trouble motivating myself to go to the gym and work out, but I sometimes have trouble knowing if I’m doing the exercises ...
  
• Ask The Trainer

  Give your workout an exercise upgrade

  Dec 27
  Q: I sometimes have trouble figuring out how to change up my workout to get better results. I usually add more reps or lift heavier weights, but ...
  
• Ask The Trainer

  What foods contain good fat?

  By Chris Antonio - Dec 17
  Q: For years I would judge the nutritional value of food based on how much fat per serving was listed on the label. I have recently learned that ...
  

• How many reps are best to reach my goal?

  By Chris Antonio - Dec 10
  Q: I have often heard that the amount of repetitions I should do when lifting depends on what I want to achieve. For example, fewer reps and heavy ...
  
• Ask The Trainer

  How do I get results from my cardiovascular workouts?

  By Chris Antonio - Dec 03
  Q: I have some questions about how to maximize my cardiovascular workouts. I have read a lot on this topic but am confused because I always seem ...
  
• Ask The Trainer

  Veteran’s story gives life lesson on achieving goals

  By Chris Antonio - Nov 26
  Yep. I admit it. I watch “Dancing With the Stars.” I guess I could lie and say that my wife makes me do it, but that just wouldn’t be right. The ...
  
• Ask The Trainer

  What are the most common weightlifting mistakes?

  By Chris Antonio - Nov 19
  Q: I am sometimes frustrated at the gym because I feel like I’m doing things the wrong way. I love working out, but would rather get the most out ...
  
• Ask The Trainer

  How do I figure out my target heart rate?

  By Chris Antonio - Nov 12
  Q: I have currently lost 21.5 lbs. since June and now weigh 167. I am only 5'4" and will be 47 this month. I have started to workout 4 days a ...
  
• Ask The Trainer

  If you are serious about fitness, get body fat tested

  By Chris Antonio - Nov 05
  There are many ways to test the effectiveness of your training program, but none are as important as checking your body fat. You can be strong, ...
  
• Ask The Trainer

  How do I choose a healthy cereal?

  By Chris Antonio - Oct 29
  Q: I have recently been making a huge effort to clean up my diet. I read in some of your previous articles that it is very important to get a good ...
  
• Ask The Trainer

  Try going back to basics for results

  By Chris Antonio - Oct 22
  When I was young the most common question heard at the local gym was, how much do you bench? Boy, how things have changed. Today you’re more ...
  
• Ask The Trainer

  What are the top five healthy foods?

  By Chris Antonio - Oct 15
  Q: It seems these days all I ever hear about is foods that are unhealthy and should not be eaten, but what about foods that are essential for ...
  
• Ask The Trainer

  Stable blood sugar levels equal better judgment

  By Chris Antonio - Oct 08
  Ever wonder why you ate that cake or piece of chocolate when you promised you were going to change your eating habits? How about that bowl of ice ...
  
• Ask The Trainer

  What can I expect to gain from working out?

  By Chris Antonio - Oct 01
  Q: I would love to have the time to work out on a consistent basis, but my busy lifestyle makes it seem impossible. Sometimes I wonder if spending ...
  
• Ask The Trainer

  How do I stay motivated?

  By Chris Antonio - Sep 24
  Q: Summer is over, and it’s hard to stay focused on working out because I don’t have to worry about wearing a bathing suit and it’s too easy to be ...
  
• Ask The Trainer

  Obesity is an American epidemic

  By Chris Antonio - Sep 17
  Q: I recently read an article that said America is one of the most obese countries in the world. What is the reason for this? You would think with ...
  
• Ask The Trainer

  Can I lose weight and still have a cheat day?

  By Chris Antonio - Sep 10
  Q: I have often heard people who watch their diet and get into good shape can still have a day to eat whatever they want without gaining any ...
  
• Ask The Trainer

  What type of cardio is best to burn fat?

  By Chris Antonio - Sep 03
  Q: Of all the different types of cardio, which type is the best possible way to burn fat? I have read that certain machines burn more calories ...
  
• Ask The Trainer

  How do I choose the best trainer?

  By Chris Antonio - Aug 27
  Q: I live in Wilmington and am in the process of finding a trainer. I’m a high school student, and my goal is to get big and strong for lacrosse ...
  
• Ask The Trainer

  How do I strengthen my core muscles?

  By Chris Antonio - Aug 24
  Q: A few years ago I injured my back and it has never been completely healed to where I am pain free or can do the same things I used to do ...
  
• Ask The Trainer

  Does setting fitness goals improve chances of success?

  By Chris Antonio - Aug 13
  Chris: What are your thoughts on goal setting? I’ve just finished a book on the subject and was wondering how important it is to your programs. Do ...
  
• Ask The Trainer

  Corporate Fitness Challenge teaches how to get in shape

  By Chris Antonio - Jul 30
  Three years ago I developed a program to help employees learn how to get in shape by combining my 12-Week Body Transformation with a little ...
  
• Ask The Trainer

  Which common foods wreak havoc on your waistline?

  By Chris Antonio - Jul 23
  Q: I have no trouble going to the gym and getting a great workout, but eating the right foods has always been difficult for me, mostly because I’m ...
  
• Ask The Trainer

  To get great legs, start with squats

  By Chris Antonio - Jul 18
  Q: What is the secret to getting great legs? I have always wanted to focus on my legs but have never really been able to get the results that I ...
  
• Ask The Trainer

  Fritchman memorial race raises funds for UD swim scholarship

  By Chris Antonio - Jul 11
  Sometimes it takes tragedy to help us see how lucky we are to be alive. And other times there are special people who show us how to act when faced ...
  
• Ask The Trainer

  Unilateral movements help lessen strength imbalance

  By Chris Antonio - Jul 07
  Q: No matter how much I work out, I always seem to have one weak arm and leg that have trouble lifting the same amount of weight as the other side ...
  
• Ask The Trainer

  How do I make healthy grocery store choices?

  By Chris Antonio - Jun 27
  Q: I have been working out for a long time and consider myself to be in pretty good shape, but my one weakness is definitely my diet. Overall I ...
  
• Ask The Trainer

  Is eating healthy weird?

  By Chris Antonio - Jun 20
  Q: In your last article you told a story of a woman from South Africa who lost 60 pounds after training with you. You also mentioned how the diets ...
  
• Ask The Trainer

  Glimpse of the past transforms woman's future

  By Chris Antonio - Jun 13
  In 1999 Susan Bendistis came to the United States from South Africa and immediately found happiness. She met her husband, had a beautiful daughter ...
  
• Ask The Trainer

  Can former athletes get back in shape faster?

  By Chris Antonio - Jun 06
  Q: I’m a former field hockey and basketball player who has had three children and has gotten out of shape. In my college days, it was easy for me ...
  
• Ask The Trainer

  Making over a cardio routine

  By Chris Antonio - May 31
  Q: I’m looking for some different types of cardio that will keep my interest and prevent me from having to do endless sessions on the treadmill. ...
  
• Ask The Trainer

  Best way to check body fat?

  By Chris Antonio - May 24
  One of the best ways to measure the success of your fitness routine is to periodically test your body fat percentage to see if you’re making ...
  
• Ask The Trainer

  Memorial racers celebrate Delaware hero June 4

  By Chris Antonio - May 17
  For the past six years, I’ve written this column hoping my passion for fitness would help others get motivated to change their lives, but this has ...
  
• Ask The Trainer

  Lift correctly for best results

  By Chris Antonio - May 10
  Q: I notice a lot of people lift at different speeds while working out. Some people move the weight slowly while others lift so quickly that their ...
  
• Ask The Trainer

  How many minutes of cardio in order to burn fat?

  By Chris Antonio - May 03
  Q: I have a few questions about cardio. I have always heard that you have to do 20 to 30 minutes of cardio before your body begins to burn fat, ...
  
• Ask The Trainer

  Schell Brothers offers 11,000 reasons to get fit

  By Chris Antonio - Apr 26
  For the last three years I’ve had the privilege to partner up with Schell Brothers companies to offer a corporate fitness challenge designed to ...
  
• Ask The Trainer

  Is weight training necessary for older people?

  By Chris Antonio - Apr 19
  Q: I read your column every week and I notice you write about a variety of topics, but one thing is definitely for sure, you are a big fan of ...
  
• Ask The Trainer

  Is it possible to go on vacation and not gain weight?

  By Chris Antonio - Apr 12
  Q: I’ve been working hard since the new year to get in shape for summer but am worried my spring vacation will knock me off track. Do you have any ...
  
• Ask The Trainer

  How do I control cravings?

  Apr 05
  Q: One of the most difficult parts of getting in shape is controlling my cravings for unhealthy foods. It seems as if my stomach has a mind of its ...
  
• Ask The Trainer

  Gaining muscle with exercise

  Mar 29
  Q: I have been working out for many years and am in pretty good shape, but I have always had trouble increasing muscle size. I have a super-fast ...
  
• Ask The Trainer

  Crunches to reduce belly fat?

  Mar 22
  Q: I’m in decent shape but have always carried most of my weight around my waistline. A guy at the gym told me that there is no sense working my ...
  
• Ask The Trainer

  Questioning personal physical fitness prowess

  Mar 15
  I’ve been a fitness fanatic ever since I could remember. By the time I was 12 years old I’d spend every free minute I could get in my basement ...
  
• Ask The Trainer

  How do I make fitness a lifestyle?

  Mar 10
  Q.: For many years I’ve struggled to stay in shape, but it’s not as if I haven’t made an effort. I’ve tried gyms, exercise classes, diets and even ...
  

• Several strategies can help with weight loss success

  Feb 25
  Q.: Every time I read an article about getting in shape, I always see the same information. Are there any secrets you could share that would help ...
  

• Who were the most physically fit presidents?

  Feb 18
  Q: In celebration of Presidents Day Monday, Feb. 21, I thought I’d ask a question that only a person with your credentials could answer. In light ...