To Dan Jackson, a client of mine. He weighed in at his doctor's on Friday and has taken 18 pounds off in the past three months. He is down to 176 lbs. That's almost 10 percent of his body weight! How did he do it? What is his secret?
Sorry, folks, no secret. Diet and exercise. He's eating far fewer carbs, far more fruit and vegetables and drinking far less alcohol. Cardio, five hundred calories six times per week. Yep, you have heard it all before, and so had Dan; he has been a client of mine for more than three years but only this spring started paying attention to what I'm saying. Now put down those chips, bite into an apple and join Dan on the elliptical!
Congratulations Dan! More good news on other clients to come.
Hi I'm Tony Gasparro, I'm a personal trainer at Fitness @ Five in Athens GA and I'm challenging myself to be in the best shape I've ever been for a bodybuilding contest I'm entering in July. I'm a personal trainer and I've been working out since I was 17, but still, this is going to be one of the toughest things I've ever done. I decided to open the challenge up to my personal training clients as well to help them get some measurable results. Email: tgasparro@gmail.com
Monday, July 25, 2011
Tax on junk food
NYT writer Mark Bittman proposes serious taxes on junk food and subsidies for vegetables and fruit. Great idea, Mark. How many (junk) food industry lobbyists are cranking up their machinery to shoot this down before it has a chance?
WHAT will it take to get Americans to change our eating habits? The need is indisputable, since heart disease, diabetes and cancer are all in large part caused by the Standard American Diet. (Yes, it’s SAD.)
Though experts increasingly recommend a diet high in plants and low in animal products and processed foods, ours is quite the opposite, and there’s little disagreement that changing it could improve our health and save tens of millions of lives.
And — not inconsequential during the current struggle over deficits and spending — a sane diet could save tens if not hundreds of billions of dollars in health care costs. Full story: http://www.nytimes.com/2011/07/24/opinion/sunday/24bittman.html?_r=1&scp=1&sq=food&st=Search
Monday, July 18, 2011
SNBF competition pictures, results
Here are the results, the pictures of my body after months of intensive workouts and carefully planned dieting. I placed third in my class, novice middle weight, the biggest class in the competition. This competition was the hardest competition, mentally, that I have ever put myself through. I would rather deal with being in the 4th quarter of the championship game and losing!
Night before preparation. That's Tim Joyce with the paintbrush. Thanks for your coaching and support, Tim. I could not have done it without you.
Prejudging
Tony's routine
Thanks to everyone for their support, especially Tim Joyce for training me, Ben Fitzpatrick and Gisela Hodgson of Fitness @ Five gym for sponsoring me, and to everyone who wished me luck and helped me keep faith in myself. Special shout out to my grandmother who always told me that I could achieve anything I want as long as I put my mind to it. And believe me, this was as much a mental exercise as it was physical.
Night before preparation. That's Tim Joyce with the paintbrush. Thanks for your coaching and support, Tim. I could not have done it without you.
Prejudging
Tony's routine
Tying on the feedbag in Gainesville.
Later in the evening back at the casa.
What's next? I'm already planning my next challenge. Competitive sports? Maybe...
Later in the evening back at the casa.
What's next? I'm already planning my next challenge. Competitive sports? Maybe...
Monday, July 11, 2011
Front page news!
Hi all!
We are down to the last 5 days before the competition. And over the weekend the local paper ran a big story on me on the front page! Check it out. http://www.onlineathens.com/stories/070911/new_854585487.shtml
here is a photo from last week. Wish me luck. Tony
We are down to the last 5 days before the competition. And over the weekend the local paper ran a big story on me on the front page! Check it out. http://www.onlineathens.com/stories/070911/new_854585487.shtml
here is a photo from last week. Wish me luck. Tony
Thursday, July 7, 2011
Only 9 days til competition!
Thursday, June 23, 2011
Form! Get better results with great form.
I am working on a short video, showing good form in a few exercises. It p****s me off that people take the time to go to the gym but don't have the patience or sense to do their exercises right. So I will show you some of the dopey things I've seen people do while working out in the gym. These folks want to get through their workout fast and they take short cuts. Slow down! Watch your form and I guarantee you will get better results. Clue: When you use the right form, any exercise will work you a bit harder and you will feel the difference when you do your sets. I'll post the video in a few days.
Wednesday, June 8, 2011
Increase your workout intensity
This week is weigh-in week. Stay tuned.
Tip number 5. Keep moving forward! Avoid letting your workout grow stagnant by changing the intensity. Increase or decrease the speed of your reps, complex sets(two exercises which work the same muscle group but in different ways), and of course SUPER SETS(work two opposing muscle groups back-to-back EX. Chest press w/ Lat pull-downs). In the case of super sets while working one muscle you stretch the other muscle and vise versa with the opposing exercise. Another way to increase intensity especially when trying to add definition and working on cardiovascular is to push yourself to take a shorter rest between sets. Concentrate....focus....be aware of what your muscles are doing... The intensity of the workout is as important as the routine. To get better results, don't try to change your routine, just be creative and find a different intensity. THRIVE FOR THE NEXT LEVEL!!!!
Tip number 5. Keep moving forward! Avoid letting your workout grow stagnant by changing the intensity. Increase or decrease the speed of your reps, complex sets(two exercises which work the same muscle group but in different ways), and of course SUPER SETS(work two opposing muscle groups back-to-back EX. Chest press w/ Lat pull-downs). In the case of super sets while working one muscle you stretch the other muscle and vise versa with the opposing exercise. Another way to increase intensity especially when trying to add definition and working on cardiovascular is to push yourself to take a shorter rest between sets. Concentrate....focus....be aware of what your muscles are doing... The intensity of the workout is as important as the routine. To get better results, don't try to change your routine, just be creative and find a different intensity. THRIVE FOR THE NEXT LEVEL!!!!
Sunday, June 5, 2011
Don't forget legs: they are the key to overall fitness.
Everyone wants great abs, chest and arms. Upper body strength is sexy and makes you feel great.
Tip 6. If you want to build maximum muscle mass and increase your metabolism, make sure you work on legs just as much as upper body. They are the biggest muscles in our bodies, making up 60-70 percent of total lean muscle in most people. When you work on legs you burn more calories than when you work on upper body, and you will increase your total muscle mass more quickly.
Added bonus: production of human growth hormone and testosterone is stimulated when working on legs, providing a catalyst for overall muscle growth in both upper and lower body. So if you haven't started, add squats, leg presses and other leg exercises to power up your results.
Tuesday, May 31, 2011
Boost your workout with good breathing technique
Hi folks, just back from Memorial Day weekend and ready to take on the second half of my training. Only six more weeks to go!
New tip is about breathing.
7. One of the best ways to give your workout maximum force is to focus on your breathing.
When you are getting ready to engage the weight and start lifting, take a deep breath. Then let your breath out when you are lifting the weight, and take another deep breath when you slowly bring the weight back to the original position.
This is pretty basic stuff but it's surprising how little you see written about this very important practice. Breathing will also give your workout a sort of rhythm. If you want to slow down or increase the pace, your breathing will be your guide.
New tip is about breathing.
7. One of the best ways to give your workout maximum force is to focus on your breathing.
When you are getting ready to engage the weight and start lifting, take a deep breath. Then let your breath out when you are lifting the weight, and take another deep breath when you slowly bring the weight back to the original position.
This is pretty basic stuff but it's surprising how little you see written about this very important practice. Breathing will also give your workout a sort of rhythm. If you want to slow down or increase the pace, your breathing will be your guide.
Friday, May 20, 2011
Tony's Top 10 tips. Nutrition!
Wow, after last week's discovery that I had lost 14 pounds in the past six weeks I went on a serious "refeed" to bring my weight back up in line. I won't even tell you everything I ate!
So let's talk about nutrition this time. You knew this day would come didn't you?
8. Watch what you eat. This doesn't mean you can't eat the things you like. Just watch the proportions of protein to carbs and fat. If you are trying to build muscle while you are losing weight it's critical that you consume protein. Do not starve yourself; your body will "eat" muscle first, before it will burn fat. The only way to burn fat is through intensive cardio, and building up muscle to increase your metabolism.
Bottom line for most of you is reduce your fat and carbohydrate intake and increase protein. The formula I like to use is to consume more grams of protein per day, than your total consumption of fat and carbs.
And you knew this was coming too: start recording everything you eat and make notes breaking down protein, carbs and fat. Use one of the online nutrional analysis databases to simplify this. Set up a spreadsheet of your day-to-day food intake, and create a total for each day.
After a few days you will probably notice a pattern. You will catch the culprits that are throwing off the protein/carb/fat balance, and that's where you want to change your diet.
Bread? Crackers? Ice cream? Pasta? If you are eating too much of these you're going to gain fat. Find the culprits and start training yourself to avoid them. Train your brain to just walk past these foods in the grocery store. Sure you can have them as a special treat occasionally.
Make sure to include vegetables and fruits in your diet. Some people will tell you that they should make up the largest part of your diet! They provide fiber and vitamins, and keep your whole system healthy.
Does any of this come to you as news? No? I didn't think so. But does that mean that you are following this advice now? Again, I didn't think so. Sorry, but there is just no way around this formula.
Since nutrition is such an important part of losing weight and building muscle, we're going to deal with it next time as well. Then, we will talk about what you should eat before and after a workout.
So let's talk about nutrition this time. You knew this day would come didn't you?
8. Watch what you eat. This doesn't mean you can't eat the things you like. Just watch the proportions of protein to carbs and fat. If you are trying to build muscle while you are losing weight it's critical that you consume protein. Do not starve yourself; your body will "eat" muscle first, before it will burn fat. The only way to burn fat is through intensive cardio, and building up muscle to increase your metabolism.
Bottom line for most of you is reduce your fat and carbohydrate intake and increase protein. The formula I like to use is to consume more grams of protein per day, than your total consumption of fat and carbs.
And you knew this was coming too: start recording everything you eat and make notes breaking down protein, carbs and fat. Use one of the online nutrional analysis databases to simplify this. Set up a spreadsheet of your day-to-day food intake, and create a total for each day.
After a few days you will probably notice a pattern. You will catch the culprits that are throwing off the protein/carb/fat balance, and that's where you want to change your diet.
Bread? Crackers? Ice cream? Pasta? If you are eating too much of these you're going to gain fat. Find the culprits and start training yourself to avoid them. Train your brain to just walk past these foods in the grocery store. Sure you can have them as a special treat occasionally.
Make sure to include vegetables and fruits in your diet. Some people will tell you that they should make up the largest part of your diet! They provide fiber and vitamins, and keep your whole system healthy.
Does any of this come to you as news? No? I didn't think so. But does that mean that you are following this advice now? Again, I didn't think so. Sorry, but there is just no way around this formula.
Since nutrition is such an important part of losing weight and building muscle, we're going to deal with it next time as well. Then, we will talk about what you should eat before and after a workout.
Friday, May 13, 2011
Tony's Top 10 tips (continued) and weight update
I'm losing weight too fast, even though I am eating seven meals a day. I"m down to 201 pounds, so I've lost 14 pounds in six weeks. I was supposed to lose 16 pounds in 16 weeks! This is more of a challenge than I expected, and I can really feel the difference....and not necessarily in a good way.
Let's continue with Tony's Tips.
9. Prepare yourself for the gym, both mentally and physically.
-- Stretch some and get your mind oriented toward your goal. "I'm going to do 600 calories worth of cardio today," or "I'm going to bust out my upper body." Visualize it. By orienting yourself to your goal you will have greater success in attaining it.
-- If there is an exercise that might give you trouble visualize what it looks and feels like. I have one client who has trouble with Romanian dead lifts so I get him to think it through and visualize it before he starts the set.
-- Drink plenty of water before your workout and make sure you have had something to eat an hour or so before. Protein and fruit is a good way to prepare for a workout. This way you will have plenty of energy to have a great workout.
-- Forget about everything else when you walk into the gym. The only thing you have to think about while you are working out is the workout itself, your form and the results you are getting.
Let's continue with Tony's Tips.
9. Prepare yourself for the gym, both mentally and physically.
-- Stretch some and get your mind oriented toward your goal. "I'm going to do 600 calories worth of cardio today," or "I'm going to bust out my upper body." Visualize it. By orienting yourself to your goal you will have greater success in attaining it.
-- If there is an exercise that might give you trouble visualize what it looks and feels like. I have one client who has trouble with Romanian dead lifts so I get him to think it through and visualize it before he starts the set.
-- Drink plenty of water before your workout and make sure you have had something to eat an hour or so before. Protein and fruit is a good way to prepare for a workout. This way you will have plenty of energy to have a great workout.
-- Forget about everything else when you walk into the gym. The only thing you have to think about while you are working out is the workout itself, your form and the results you are getting.
Tuesday, May 10, 2011
Tony's Top 10 tips
So many people want to be fit. They want to lose weight, they want to cut down belly fat, they want to look sexier. They come to the gym. Then they don't see the results they want right away. Well guess what, it takes more than just going to the gym. So I'm going to let you know how I went from a seriously skinny kid when I was 17 to where I am today.
10. Get committed. Stay disciplined. Realize that to reach your goals you are going to have to change many aspects of your life, for the better. Get information on how to change your diet. (More on that later. Much more.) Get information on how to work out properly, with good form, in order to tone your body and avoid injury. Shake your bad habits. If it's ice cream, go past it at the grocery store and say to yourself, "not now." Take on new habits, like working out at the gym, walking around your neighborhood, take up healthy ways to spend your leisure time.
So get committed. And spoiler alert: "Stay committed" is going to be Tip #1!
10. Get committed. Stay disciplined. Realize that to reach your goals you are going to have to change many aspects of your life, for the better. Get information on how to change your diet. (More on that later. Much more.) Get information on how to work out properly, with good form, in order to tone your body and avoid injury. Shake your bad habits. If it's ice cream, go past it at the grocery store and say to yourself, "not now." Take on new habits, like working out at the gym, walking around your neighborhood, take up healthy ways to spend your leisure time.
So get committed. And spoiler alert: "Stay committed" is going to be Tip #1!
Wednesday, May 4, 2011
Today: push day
I alternate between "push" and "pull" days so each workout includes both upper and lower body. It's a way of mixing it up, keeping my muscles a little off balance so I'm working them differently.
Thursday, April 14, 2011
My Week So Far
Here are some notes on what I have done this week so far. More stuff tomorrow.
Monday April 11
Training. Today was the beginning of the week...Full body Push training today...biggest exercise today were my Squats...this week i mixed it up a little bit and did Box Squats...Its a regular squat but you put a bench behind you and aim for your butt to touch the bench before coming back up...This is a good way to make sure your getting a full extension and to take momentum away at the bottom of the movement...in other words, makes it a bit harder but more effective.
Meals. #1 I had my planned meals today Raisin bran crunch cereal, 3 eggs, and a piece of ezekiel bread with jelly meal
#2 Greek yogurt, banana, and two pieces of Ezekiel bread (www.foodforlife.com) with peanut butter
#3 subway club 12 inch meal
#4 two turkey and provolone sandwiches on Ezekiel bread with olive oil mayonnaise
#5 protein shake with MCT oil meal
#6 Two boneless skinless chicken breasts with one cup of broccoli with butter. Whew! Total calories? I'll start monitoring this.
Tuesday April 12
Training. Full body pull/stretch..main lift today is the Deadlift... this exercise focuses on the strength of the back, core and hamstrings...nice and tight back and core going down than a steady strong lift all the way up until your standing up straight...
Meals. Eating was much needed today since I was training from 530 AM- 8 PM...I had seven meals today...the first 4 had a gram break down of 75 Carbs, 40 Protein, and 15 Fat...The last 3 meals had only 40 g protein and 15g fat....Since my time now is to trim weight and fat there are no carbs allowed after 4 pm except on my "refeed" days which are either Wednesday or Sunday...
Wednesday April 12
Training. Today is my day off from lifting...But my cardio has to be done...I'm suppose to be doing 300 calories a day of cardio but i didnt have time to do mine on Monday so today im going to have to double up to 600 calories....
Meals. The eating stayed on track just like Monday the 11th except for the fact that I had my "re-feed" meal tonight which ended up being a Sasquatch pizza from Transmetropolitan (www.yelp.com/biz/transmetropolitan-athens). This is basically two pizzas in one...they start by making a cheese pizza first then they add their supreme toppings with extra meat then they add another layer of cheese to top it off...then BAKE!!! The perfect meal to completely restore your body back to neutral as long as tomorrow I really have to go hard in my workout which wont be a problem!!! I hope... in Athens, GA....This basically two pizzas in one...they start by making a cheese pizza first then they add their supreme toppings with extra meat then they add another layer of cheese to top it off...then BAKE!!! The perfect meal to completely restore your body back to neutral as long as tomorrow I really have to go hard in my workout which wont be a problem!!! I hope... in Athens, GA....This is basically two pizzas in one...they start by making a cheese pizza first then they add their supreme toppings with extra meat then they add another layer of cheese to top it off...then BAKE!!! The perfect meal to completely restore your body back to neutral as long as tomorrow I really have to go hard in my workout which won't be a problem!!! I hope...This meal might seem like a "cheat" but I've planned it into my 16 week program. If your main goal is to lose weight and keep it off, sorry, you generally don't get a "cheat" meal.
More later this week. Body fat is coming down...
More later this week. Body fat is coming down...
Tuesday, April 12, 2011
Tony's 16-week challenge
Here is my introduction, written before I participated in the SNBF bodybuilding competition July 16. On to more challenges! Details later....
Hi I'm Tony Gasparro, I'm a personal trainer at Fitness @ Five in Athens GA and I'm challenging myself to be in the best shape I've ever been for a bodybuilding contest I'm entering in July. I'm a personal trainer and I've been working out since I was 17, but still, this is going to be one of the toughest things I've ever done.
Since I'm a personal trainer, I decided I could open the challenge up to my clients as well to help them get some measurable results in time for summer.
Check in here again for more details on my challenge and the ways we are all moving forward. We'll have pictures, updates on weight, body fat percentage and all the rest. Want to join us? We'll be glad to have you. Fitness is for everyone, whether you are trying to lose weight, gain balance, increase your energy level or just feel better.
Hi I'm Tony Gasparro, I'm a personal trainer at Fitness @ Five in Athens GA and I'm challenging myself to be in the best shape I've ever been for a bodybuilding contest I'm entering in July. I'm a personal trainer and I've been working out since I was 17, but still, this is going to be one of the toughest things I've ever done.
Since I'm a personal trainer, I decided I could open the challenge up to my clients as well to help them get some measurable results in time for summer.
Check in here again for more details on my challenge and the ways we are all moving forward. We'll have pictures, updates on weight, body fat percentage and all the rest. Want to join us? We'll be glad to have you. Fitness is for everyone, whether you are trying to lose weight, gain balance, increase your energy level or just feel better.
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