AboutAdam 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
Many thanks in advance for your help. I am a 26-year-old Chinese in Shanghai. I have been doing gym workouts for 2 years, now weighing 68.6 Kg (with about 16% body fat measured by skin fold).
My body fat is still a bit away from being optimal. But I had spent past few months building up strength (and hopefully more muscle mass) with results. However, because of my body fat, I was not willing to eat as I should for fear of gaining too much fat. As a result, my strength was not building up as fast as average.
Later, I was forced to rest for 3 weeks due to a flu. Now, my strength is only 70% of that of before, probably due to a 4-day high fever. As I am resuming my workouts, I am facing the decision whether to start losing fat or continue to build up muscle mass. I am aware that while losing fat, one is not expected to work on heavy weights and there will be muscle loss as well. As I have already lost much strength, I wonder why not start a losing fat program? What's troubling me is whether a body fat percentage of 16% is a good starting point for gaining muscle mass? Or shall I start with a lower body fat percentage? What would be your advice?
Much obliged
Erik
Answer Erik,
You can do both at the same time. You are obviously exercising and doing what you need to do to stimulate your muscle growth. The key is going to be your nutrition. I had a client just recently lose 2.0 pounds of fat, but gain 3 pounds of muscle for a net gain of 1 pound. He was able to decrease his body fat and increase size. The key is eating properly. Avoid fast foods, foods high in sugars and saturated fats, processed foods. Eat foods with protein (such as lean meats), fruits, vegetables, potatoes, sweet potatoes, brown rice. These foods will not add fat to your body, provide you with fuel, and if you eat a lot of calories, give you the extra calories to build muscle.
Work on your food, lift hard and you should be good. Let me know if you have other questions.
