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About Adam Kessler
Expertise
USA Weightlifting Sport Performance Coach and Certified Strength and Conditioning Specialist. I have 11 years experience in the industry and now run my own personal training company.
If there are questions specific to weight loss or muscle gain, body transformation programs, and some health issues (osteoporosis, diabetes, arthritis, elderly fitness, pregnancy, and fibromyalgia), I can help. I also deal with athletes who want to improve their speed, agility, and quickness, as well as providing sport-specific strength programs.
I seem to receive a lot of questions about weight loss, shaping up, and weight gain. Even though they are different questions, they all have a very similar answer. I have decided to write a 3 page document explaining what you need to do to achieve weight loss, weight gain, or just getting good definition (flatter stomach, thinner thighs, no granny arms, etc.). If your question falls in this area, please download this document and read what you need to do. This will save me and you time. Please click here to download this document. If you have a more specific question, please feel free to ask me. I'm more than happy to try and help you out.
Also, please don't ask me to give you a workout to do. I can't give individualized workouts over this forum. I know nothing about you. If you misinterpret what I'm saying, get hurt, then I get in trouble. So no workouts period.
Experience
I have had over 11 years of experience in the health and fitness field. The last 6, I started and have been running my own personal training company. I have also been the head strength coach of an area high school for 4 years.
Organizations
I am a member of the National Strength and Conditioning Association. I also belong to USA Weightlifting.
Publications
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.
Education/Credentials
B.A. at Indiana University (1994)
Certified Strength and Conditioning Specialist
USA Weightlifting Sport Performance Coach
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You are here: Experts > Recreation/Outdoors > Bodybuilding > Weightlifting & Exercise > getting fit
Expert: Adam Kessler
Date: 5/9/2008
Subject: getting fit
Question
QUESTION: hello, i am 5'2" and 175lbs. i want to lose like 40lbs of fat and i want to become muscular as much as possible, any help with doing that? a routine or something would be nice if possible. thanks
ANSWER: Heather, I can give you some guidelines, but I can't really provide any routines in this format. I have a pdf file on my profile, that you can download and it can also give you more guidance on the exercise and nutrition.
For what you want to accomplish, it is very reasonable and doable, just remember that it won't happen overnight. It will take some time.
You need to change your lifestyle. Your exercise will include doing cardio workouts 4-5 times a week. I suggest doing interval training for at least 30 minutes.
You will need to incorporate a strength training program. For the best results, you should try to do this three times a week. If you haven't been lifting for a awhile, then I recommend doing a total body routine. Make sure you are very comfortable with the exercises and do them properly.
Finally, your diet will really determine how fast you make the physical changes that you desire. I always recommend eating more frequently throughout the day (once every three hours). Make sure you have foods from a protein source, a carbohydrate source, and a vegetable source at each meal. If it is tough to eat whole foods at each meal, then you can look at supplements, like bars or shakes. I suggest going to http://advocare.com/07111072. If you do look around there, let me know and I'll give inform you of the supplements that my clients use.
Give yourself one day of the week as a cheat day, but stick to a sensible eating plan for the remainder of the week.
I hope that helps you out. Let me know if you have other questions.
---------- FOLLOW-UP ----------
QUESTION: hey thanks for the advice. theres no way you can just suggest a start up routine, like how much cardio and what and what type of exercises to do??? and yes i am interested in some supplements if you could let me know which ones i should start out with. also some sort of meal plan just for one day and i can get the hint, im just not sure which foods are good for protein, carbs and such. i know i'm asking for alot and i'm sorry i just dont have the money for a trainer and i really want to do this, so i appreciate everything from you.
Answer
Heather, I wish I could be more specific but in this forum, I really can't. I don't know anything about each person that asks me questions, and I don't want to suggest something and find out that they neglected to inform me about certain issues and they end up hurting themselves.
I mentioned how much cardio to do in my earlier post. I strongly recommend just downloading the pdf file. There are more specifics there, plus a list of foods that qualify as protein, carbs, or vegetables.
If you go to the website http://advocare.com/07111072, I would look at Thermoplus, Meal Replacement Shakes, Spark, and maybe Catalyst. The Shakes could be used for breakfast.
I hope that helps.
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