Gym/Trainer: Last Thursday, our Sweaty Reviews team travelled to V-Tone Fitness to meet and train with Cory Martin, CEO and founder of ChiCityFitness group. Cory is a NASM certified personal trainer with a following of almost 3500 people. His knowledge of fitness and nutrition is evident from the minute you speak to him, and he is dedicated to really getting people in shape the right way.
Workout: During our workout, we alternated through a variety of exercises such as, kettlebell squats, hip thrusters, planks and wall sits using a medicine ball. Since our team is fairly experienced in the gym, Cory’s main objective was to help us perfect our form. He even taught us some new tricks like an ‘active plank,’ which was NOT easy!
Interview: Prior to the workout, I asked Cory if he could help us answer some questions we continue to struggle getting answers for. Cory was more than happy to share his knowledge with us by answering these fairly difficult and even controversial questions. Below are his responses to the questions we asked.
Can I get the same benefits from Group Fitness as Personal Training?
No, I like to think myself as a fitness consultant I write a detailed resistance training program and nutrition plan based on what their goals are. Fix any type of muscle imbalances and postural distortion patterns, to prevent future injuries.
What is most effective way to burn calories in a workout?
When it comes resistance training, compound movements that use the body’s prime movers and secondary muscles to perform the action will burn the most calories while turning fat into muscle. For example, any squat variation will use the glutes,hamstrings,and quads to take the body through that full range of motion.
Heavy weight/lower reps vs. light weight/higher reps… What are the benefits of both, and which is better for building lean muscle mass in women vs. men?
Low weight with higher reps to start, to strengthen the ligaments,tendons, and connective tissue to get the body ready for increased weight. With higher weight and less reps, you will see more dramatic increases in strength and lean muscle. It’s good to combine both styles so not to give the body any room to adapt to the constraints being put upon it. It is a common misconception that women will look bulky by doing high weight and low reps. Men and women build muscle and break down fat almost entirely the same, expect men have free flowing testosterone which helps them create more muscle than women.
Will I get lean from strength training alone, or do I need to incorporate cardio? How much cardio is enough?
Yes! With a solid program you can rebuild someones metabolism so their body will burn more energy at rest than if they had less muscle. 1lb of extra muscle you build will burn 60 more calories a day. 3lbs of extra muscle is almost 200 calories a day, which is the equivalent of riding a stationary bike for 30 minutes.
What should I be eating before and after workouts?
Eat a balanced meal containing proteins,carbs, and fat, I usually have a vegetable medley with some type of meat as a protein source an hour before I do any intense exercising. I always suggest eating REAL food, no processed/ packaged food. After workout, it’s important to intake 20-30 grams of protein to go to muscle repair. Protein shakes are easy,but if possible get it from a natural source like meat.
Cheat meal/cheat day. What are your thoughts? How necessary/detrimental is this to your progress?
I can advocate for a cheat meal, never a cheat day. If having pizza once a week will keep you honest the rest of the week, then I can cosign it. For some people this behavior can be detrimental to their nutrition plan. I encourage people to experiment and see what works best for them.
What are the most common mistakes people make when following a fitness/nutrition plan?
Um, not following it. No joke. I really like to drill home the principle of consistency. If it’s new to you, it’s very important to just show up, even on the days you think you’re to tired or just lazy. You’re building positive habits, and just like with negative habits, repetition will make it a habit. Be strict, your future self will thank you.
What is the best way to speed up muscle recovery? Is it counterproductive to exercise/lift when you’re sore?
Continue to use use/stimulate those muscles on your days off. Usually it involves much lighter workouts with less volume and intensity, concentrating on getting adequate blood flow. This is also known as active recovery. Muscle soreness is an indication of muscle damage but it isn’t counter productive to exercise when sore. It is important to give you muscles time to heal and repair themselves, so keep it light on those days really sore days.
Is there such thing as too much protein?
Of course. The correct amount of protein for someone who does strength/resistance training should be around .5 to .8 grams of protein per pound of body weight. Additionally, your body can only metabolize so much protein per sitting. Any extra protein will get converted to fat to be stored for later energy consumption.
Extras: After the workout, we spent more time chatting with Cory. We discussed goals and questions we have when it comes to working out and eating right. Cory helped us confirm that a lot of progress is related to diet. Sugar is a big no-no, and your fuel should come from food with natural ingredients. He also explained that every body is different when it comes to finding the right ratio and balance of food. What works for me, might not work for you. Cory’s personal diet consists of 40% protein, 40% fat and 20% carbohydrates.
Cory trains clients at V-Tone fitness and other private gyms. He offers single session trainings and discounted packages. For more inquiries about personal training, nutrition counseling and services you can contact him at firstname.lastname@example.org.
Reviewer: Erica K