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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 > Bulk/definitiion
Expert: Adam Kessler - 10/6/2009
Question
I am 61 year old, 6' tall, 175 pounds and in pretty good condition. I walk 2-3 miles/day. I want to lift moderate weights to add definition to my body. I am not particularly interested in setting any weight lifting records. Am I correct that light to medium weights with more reps will accomplish this better than piling the weight on the barbell? Any thoughts would be appreciated.
Answer
If you are just starting then form, reps, and light weight is good, but you want to build to a good intensity level. This is the way you will develop definition by shaping the muscles. You don't have to set any records but you want the intensity to be enough that stimulates the muscles to develop.
With my older clients, I do start out light, but as they develop and adapt, I increase the weight and sometimes I do a week or two of 6 repetitions with a decent amount of weight. You need to have intensity so vary it up. Develop a nice base, gradually (conservatively) increase the weight and you should see the definition you desire.
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