Ask the Trainer: Brian Wilmot | Blog

He made Jamaica’s National Swimming Squad at the age of 10 and competed at an international level until age 17. He started Body Building and personal training at 18 and competed in body building until age 24. He won the NPC Amateur New York State Championships for his weight class. He’s also the author Slim and Trim. After becoming certified by The American College of Sports Medicine as a Health Fitness Specialist (HFS) and having earned several certifications prior, Brian worked in a medical office as a health fitness specialist for six years. He joined the Midtown personal training team in 2000, and his current fitness quest is Seidokan Karate.

Brian is also a Licensed United States Coast Guard Master Captain for vessels up to 50 tons.

Reader Question: I’ve been an avid walker for many years, covering 2-to-3 miles either on the treadmill at the club or outdoors, 5 days a week. While my legs are toned, I cannot seem to get rid of my spare tire. I’m a 45-year-old male in otherwise good health. What do you suggest?

Brian: It is very admirable that you are such an avid walker, and I would encourage you to continue this practice as it is good for the health of your heart and lungs.

Now: How can you get rid of your spare tire? When it comes to losing body fat:

80% of your effectiveness will come from improved eating habits and;

15% will come from increased muscular density.

Once you have lost your desired amount of body fat, you can prevent yourself from regaining what you’ve lost through continuing to improve your eating habits and increasing muscular density. Adding focus in these two areas will help your fat loss goal.

Reader Question: Much as I want to get to the club 7 days a week, I have small children and with their school schedules, that doesn’t always happen. Can you offer some advice for using my own body weight to work out at home when I can’t make it to Midtown? (I hate workout DVDs!).

Brian: Working out at home with your own body weight is a great idea in a pinch. Bear in mind that your body is very good at adapting to new stresses and will quickly acclimate to the limited variety of exercises available in a body weight (calisthenics) program. That said, a good generic program that includes two sets of 15-18 reps of each of these exercises will definitely cover the basics until you get back to the gym:

Standing Reverse Lunges
Chin-Ups
Push-Ups
Lying Supinated Ab Crunches
Lying Pronated Spinal Lower-Back Extensions

Reader Question: My 12-year-old son is on a competitive travel soccer team, and has practices scheduled 6 days a week over the summer. I’m concerned this is too much exercise for him, but he loves it. What can I do as a parent to ensure he stays healthy and strong while participating in so many workouts?

Brian: Though this may seem like an excessive schedule, an athletically motivated individual can manage such a challenge. Key things to ensure are:

1. Make sure he gets an adequate amount of restful sleep. This helps to heal and rejuvenate tired, battered muscles.

2. During his practices, he should stay well-hydrated, preferably with something that helps to maintain his electrolyte balance.

3. Listen to him for feedback about his involvement level. If he feels he is too exhausted to make a practice, give him the guilt-free permission to skip a few. (Remember he is a kid and he should LOVE to be involved not begrudge his involvement).

Reader Question: I have low bone density and want to improve it. Which exercises will help?

Brian: All weight-bearing exercises help with improving Bone Density (Dexascan) Test results. However progressive resistance training (i.e. weight training) is King when it comes to this matter.

A progressive resistance training program performed 2-3 x per week at a medium-to-medium-hard perceived exertion level will produce remarkable results. Getting set up on such a program with a personal trainer will ensure that your routine is balanced and safe for your condition. This also ensures that you get the maximum effectiveness out of your program.

Reader Question: You’re about to embark on a round-the-world cruise for the next year. If space constraints were not an issue, what one piece of exercise equipment would you take with you to stay in shape while you’re gone?

Brian: If I had to carry my own luggage, then my equipment of choice would be Predator ExerTubes. If I didn’t have to carry my own luggage, then it would be my Power Blocks Dumbbell Set.

Thanks, Brian!

Do you have a question for one of the trainers? They’re willing to answer any question you might have, so post your question as a comment to this post, or email it to me at kristi@meetme-atmidtown.com. If you email the question, I will ask it anonymously on your behalf, and post the question and answer (but not your name) on the next “Ask the Trainer” post. You do not need to be a member to ask a question.

You can find past “Ask the Trainer” posts here.

What do you want to know?

Comments: