Strength Training/Strenght


Dear Adam Kessler,

I got very much interested in your profile on allexperts. I need some advice, hence I am responding to you. I started bodyweight training 3 weeks ago. I had a feeling that I needed to get back in shape but I have a feeling im stagnating or im expecting to fast results. I wonder how I could increase reps or intensity of a rep to increase my strength level? I do mostly push ups, sit ups, pull ups, lunges, squats, planks. These are done in various varieties. My other question would be regarding protein. I decided that I wanted to get my protein from food only and not from artificial shakes. However I seem to be eating every 2 hours without any rest for my intestines and stomach. I do not think this can be a good thing in the long run. How do I make sure I keep enough protein in my body without losing muscle mass? I thank you sincerely in advance. Regards Dion

Bodyweight training is great, but you are right the intensity needs to be varied and it is tough.  You can add jumping to some of these items.  A clapping pushup, a jump squat.  You could also do single leg variations for your squats.  You could also add a stability ball for the pushups putting two or one leg on the ball to increase the difficulty.  Also keep your rest anywhere from 45 to 90 seconds inbetween sets.  For core, I try to keep the length of the exercise around 30 seconds otherwise I'd be there forever.  Planks you could have one leg off the ground, feet on the ball, or youtube planks to find different varieties.

The protein is key, but really it is the overall calories.  My guess is that if you get 30 grams of protein 5 or 6 times a day that should be enough for you unless you are 200 pounds or heavier.  Get your other calories from veggies and clean carbohydrates.  You should be fine by that point.

Any other questions, don't hesitate to ask.

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Adam Kessler


USA Weightlifting Sport Performance Coach and Certified Strength and Conditioning Specialist. I have 16 years experience in the industry and now run my own personal training company.

I am a speed expert. I can answer questions in regards to how to get faster and or quicker. If you are an athlete, I can also help you with your strength training routine. Understanding how you need to workout to get stronger will also help you get faster as well.

Please Note: I cannot give out any type of exercise programs. I can give advice, but don't ask me to give you an off-season workout or program to do at home. I know nothing about you and cannot give information like that over this forum. You might misinterpret what I'm saying, get hurt, and I get in trouble. Ask specific questions. I do have a document you can download that discusses the basics of losing and gaining weight. Please click here to download this document.

I have a nice report that discusses what you would need to do to be successful with your speed program. I also have highlighted over 100 athletes and coaches that have worked with me and the success they have had with my speed program. Some of them, we have documented the exact improvements in their running times to illustrate what an awesome program this is. It is called The Secrets to Their Success and you can check it out at for more information.

You can follow me on Twitter at

Also, become a fan of my Facebook Fan Page, by clicking here Fitness Planning Consultants, Inc.


I have had over 16 years of experience in the health and fitness field. The last 9, I started and have been running my own personal training company. I was also the head strength coach of an area high school for 4 years before committing to my company full-time.

I am a member of the National Strength and Conditioning Association. I also belong to USA Weightlifting.

I have been the feature of several articles in Columbus Business First and Mid-Ohio Golfer. I have written articles for various online article directories which can be found by Google searching my name. I have done speakings at several state and local clinics for strength and conditioning.

B.A. at Indiana University (1994)
Certified Strength and Conditioning Specialist
USA Weightlifting Sport Performance Coach

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