Mentor Interview

Going to a gym and lifting weights or running on the treadmill can be hard work. However, finding the "best workout" can be just as difficult. According to Landon Cox, a student personal trainer who has taken high college level physiology and has passed the firefighter academy, says that the two best kinds of workouts that one can do include strength training, and HIIT (High-Intensity Interval Training). It was asked of him what was the "best workout" that one can do? To which he replied that the best workout includes a strength and HIIT workout. He also gave the “secret recipe” which follows; warm-up, strength, HIIT, cool down. In any workout, whether someone’s physical goal is to lose weight, or become the next Mr. Olympia, the basis of every successful workout follows this recipe. He continued further by saying “The best part about this workout structure, is that the structure of the formula stays the same, but the number of reps or seconds of training can be manipulated to the individual and their goals.” The strength portion follows a simple pattern, shorter “work time” (more reps) with longer rest periods. The effectiveness of this allows the muscles in the body to be destroyed, but then allow time for those muscles to build back up again. The HIIT portion is the part of the workout that encompasses both cardio and strength training. The pattern for HIIT training would be longer work time, less rest periods (see figure 1 for graph) .

    A concern came about after learning about HIIT, which was, does HIIT give up some strength aspects, like that of a purely strength workout, for cardio? To which he replied, “someone who does HIIT will come out  just as strong than someone who purely does a strength workout.” The difference is is that someone can gain even more and reach their goal faster if, rather than doing one or the other, uses both with strength as the main course with HIIT as a supplement. Furthermore, by following this recipe of training not only will people gain strength or increase their cardio, but will lose even more weight than by walking on a treadmill for years. “Strength and HIIT training is the fastest way to lose weight”.

Below are some of the other questions that were asked during the interview:

Would you do Strength training with HIIT as a supplement?

“Yes, no one, not even me, uses HIIT as a pure workout. HIIT is used as supplement to my strength workout.”

How much water should you be drinking?

“Enough water to be urinated clear urine every 30 min-1 hour.”

When should you eat supplements?

“45 min-1 hour before your workout.”

“If you did a pure cardio workout, your after meal should not be focused on protein. Because the protein gets metabolized into fat.”

What kinds of protein should people be taking and how much?

“People need to go to this web site to figure out what kinds and how much protein they should be taking.”

choosemyplate.gov

How much does food intake play into a gym members’ goal?

“70% of a workout is all based on nutrition, regardless of what your goal is. However, this can happen without the 30% of your workout at the gym. Going to the gym destroys the house, eating protein provides the materials.”

What supplements should weightlifter be intaking?

• Protein (Muscle)
• Water (Everything)
• Carbs (Energy)

What are some workout videos and websites you would suggest.

• Six-pack shortcuts (Mike Chang)
• Bodybuilder.com
• Choosemyplate.gov