Recently I had a chance to talk with Alphonso Allen, a fitness expert and personal trainer in Temecula. I’ve been curious for some time about how valuable it might be to hire a personal fitness trainer. During the interview, I learned that there is no better resource than a personal trainer for creating and following a plan that will bring us the level of fitness we want.

HT: If I were coming in and wanting to get started on a training program, what would we do?

AA: I would start with a health questionnaire, which will detail your health background. After that I would take your weight, body measurements and body fat percentage. I usually convert the present body fat percentage into a suggested goal to strive for- and I make sure your goals can be accomplished in a realistic time frame.

Let’s say that right now you have about 25% body fat. The standard for men is right around 15% (this can vary depending on your age). So, you’ll lose that extra body fat and increase your lean muscle because the more muscle you carry, the faster you will increase your metabolism. Increasing lean muscle is the way to turn your body in to a “fat burning” machine instead of a “fat storing machine!

I also make recommendations in the area of nutrition. I usually have the client keep a nutritional log – or at least write down what they eat on a typical day to help me know where they’re at. This allows me to trouble shoot problem areas and make the proper adjustments .

I then do a customized nutrition plan based on the client’s goals – whether a person wants to lose body fat, gain lean muscle – or just maintain. It all depends on the individual.

HT: I’m noticing all the free weights and cardio equipment around here. When clients come to train, do you train along with them?

AA: No, actually all the training is coached and supervised. This is very important that the client is coached and educated on the importance of using correct form and technique when strength training. I really put emphasis on this to reduce or avoid injuries. If you are injured that can be such a big setback.

HT: Do your clients count calories?

Most people don’t like to count calories because it is so time consuming. I do all that for them in a nutritional program. Again, it is always based on their goals. Once I compile all of their information into a profile, i.e. foods they select using my detailed food guide, I can then create a nutritional program for them to meet their specific needs. If a person needs 50% carbohydrates, 40% protein and 10% fat, for example, I can base the eating plan on that formula.

HT: Ok, so do you prescribe diets that are severely restrictive in terms of calories?

AA: No, no, no. No, you don’t want to restrict too many calories. To lose weight, most women do well on 1200-1800 calories, depending on weight goals – it can vary. Most men do well on around 2000 calories which can also be adjusted to meet specific needs. I just did a meal plan for a guy the other day. He weighs 155 pounds and wants to put on more muscle. He’d like to get up to 170 pounds. His daily caloric intake worked out to 2600 calories per day to reach his goals. So again, it depends on the result of your health profile and what your personal goals are.

HT: Do people get “free days” on your program where they can eat whatever they want?

AA: Well, do you mean - can a person still “have a life” and make progress on a nutrition program? Sure. And we work it out so that you can still put out more calories than you take in overall, so people do just fine. Yes, enjoy a nice meal at a restaurant. Go to parties, celebrations, holiday events – eat party foods - live a little! Just be sensible – don’t over do it. The problem is when we end up living every day off food that has little or no nutritional value and is high in sugar and saturated fats. Then our system loses balance and real health problems can occur.

My recommendations are to make smart choices – keep your plate colorful and balanced with protein, carbohydrates and keep the fats clean (virgin olive oil, primrose, omega 3 fatty acids). I also highly recommend a good detox of the body.

HT: And people leave here with a meal plan laid out for them, right? It is all broken down for them?

AA: Yes, it’s all put together for them, including the foods that they like to eat – I give people a food sheet to list their favorite foods so I can include them in their meal plan. I suggest meals for breakfast, lunch, dinner and snacks so all they have to do is get the suggested foods and have them available. I also provide a food exchange list that is used to switch out foods, mix and match and have some variety. I emphasize the importance of low glycemic index fruits, vegetables and other carbs to help stabilize blood sugar levels and increase energy throughout the day.

HT: What is the most common “hang ups” that people have around eating plans and nutrition?

AA: The most common thing I hear is “time”…making the time to make the meals. But I don’t expect people to make complicated meals every day – my meals are actually pretty simple. The best advice I can give is “plan ahead”. Plan your meals like you plan your daily schedule in business or whatever you’re doing. Plan ahead and you will make much better food decisions. It’s a discipline and it can be learned just like any other good habit.

HT: How quickly can people expect results on your program?

AA: Well, I find the average person can safely lose 1-2 pounds of weight per week. It is very important to not lose lean muscle while reducing body fat. In 90 days people can expect to lose 20-24 pounds and reduce their body fat tremendously. That involves exercise 3-5 days per week for about 45 minutes each time. And I want to stress that proper nutrition and caloric intake is so important to get these results. No matter how much you exercise, if you’re taking in more calories than you expend, you will never lose fat – that’s the law set in stone, man!

Alphonso Allen is a health and fitness expert and the owner of Cre8yurbody Personal Training Studio. He can be reached at 951-699-7138 or on the web at www.cre8yurbody.com. Phil 4:13