Name: Peter Gaiser
Height: 1,79 m
Competition weight: 77 Kg
Current weight: 86 Kg
Current city: Cape Town
Occupation: Personal Trainer and Fitness Model
How long have you been training consistently for and how did you get into this lifestyle?
I’ve been training for 10 years. I developed an interest for fitness and bodybuilding at the age of 10 when I saw Arnold Schwarzenegger and Jean-Claude van Damme on TV and that’s when I decided I wanted to have muscles like Arnold and be able to fight like van Damme. I had two 5 kg dumbbells that my dad bought me for Christmas and that is what I used as a kid.
What do you love about it and what keeps you motivated?
“I love the fact that I have total control over my body and that I can modify it through dieting and training.”
Also the challenges of the different styles of training make it very rewarding. Believing in myself and knowing that in the end I will become a better me is what keeps me motivated.
What competitions have you competed in and your placings?
- Fitness SA Pageant, fitness model (debut), 19th
- FAME SA Fitness Champs, fitness model, 2nd
- Fitness SA Pageant, fitness model, 4th
- FAME SA Fitness Champs, fitness model, 3rd and 6th natural bodybuilding
- Fitness SA Pageant, fitness model, 6th
- Fitness SA Pageant, fitness model, 1st
- Muscle Mania Model Universe Champs, fitness model, 14th
What are your future plans?
I am currently training for the Trojan Warrior TV show due to be filmed in June this year as well as the new WBFF SA Champs in July, and then to defend my title at Fitness SA Champs in August. I also want to grow my own brand and keep inspiring others to achieve their physique or figure goals.
Do you ever find that your weight training interferes with your golf in terms of flexibility for example? How do you manage to balance between the two as they both require you to put a lot of time and practice into them?
I would spend 2 hours on the driving range and coach golf for 7 hours and have one or two 1 hour gym sessions per day.
“It’s all about managing your time and making sacrifices where you need to, to achieve your goals.”
I have since left the golf industry and I am now focusing completely on personal training and my own brand as an international fitness model.
Take us through an average day of yours:
- I wake up at 04:30 have a protein shake and cup of coffee then I start training clients from 6am until 10 am.
- Then I train for an hour, go home, play games with my two Border Collie dogs and attend to emails and other errands that need to be done.
- I also try to get some rest in before I start training my afternoon clients from 15:00 to 19:00.
- When I get home at 19:30, I might have another training session then I cook dinner for my girlfriend and myself and then start planning my day in terms of meals, clients and my own training sessions.
- I get to bed by 22:00 and usually listen to some music until I get sleepy.
Give us a brief description of your philosophy on your diet, pre contest and during the off season.
I am a big believer in keeping your diet simple, I don’t count calories or get technical with it as I think it’s a waste of time. It is all about understanding what works for your body. Currently I am on a high protein, high fat and very minimal carb diet. I’ve found that carbs tend to make me hold a lot of water and feel bloated.
“When I am dieting for a competition I like to cycle my carbs to help get lean while maintaining good size.”
Do you recommend going on a ‘bulking’ cycle every few months or do you prefer to stay lean year round?
I don’t believe in a bulking phase, for most people it means eating a lot of shit and whatever they can find in thinking they have to put on size, meanwhile it’s just extra body fat which makes it even harder to get lean. I believe in just keeping your diet clean all year round and enjoying the occasional cheat meal within reason. It’s all about staying on track.
“Quality muscle takes years and years to build, not 6 months as most believe during a bulking phase.”
You are currently sponsored by USN, which 3 products do you use and would recommend as the most essential supplements?
My favorite supplements from USN are:
- USN Pure Protein IGF-1 as it’s a low GI versatile protein which can be taken at anytime of the day
- USN Amino Gro which is a BCAA supplement. BCAA must be one of the most under rated supplements out there. I believe it should be a staple in any person’s diet who is following a hectic weight training program as its great for muscle growth and recovery.
- Finally I love USN’s new pre-workout supplement called USN Hyperdrive NO, it gives you tremendous pumps and energy while you train.
Give us a brief description of your philosophy on your training and on average how long do you workout for?
For me training is all about instinct, listening to your body and feeling the target muscle group working. A method I use is mind-muscle connection which means imagining the muscle working while you train it. Also, it’s all about time under tension, not about how heavy you can lift, to give the muscle enough stimulation for growth. I usually train for 1 hour.
Whats your take on Cross Fit training compared to the conventional bodybuilding style of training?
I started doing crossfit style training to help prepare me for the Trojan Warrior TV show, as you need to be strong, fast, agile, fit and be able to handle pain. It has become pretty addictive for me as I find it more of a challenge than conventional weight training. When it’s time to train for a fitness show then I will change it up again and go back to the conventional way.
“In the end, I believe it’s all about keeping your training interesting and giving your body a new challenge to prevent staleness and hitting the dreaded plateau.”
What’s your favorite form of cardio?
I don’t enjoy cardio but I have started doing interval running and sprints for cardio as I find using gym machines for cardio is not as effective compared to HIIT training. Also the way I train for weights using high intensity with not much rest in between is enough to keep me shredded.
What would you say are the three best exercises you can do to build a full all rounded chest?
- Flat dumbbell press
- Incline dumbbell flys
- Super set high and low cable cross over’s
Which do you prefer and why. Today’s bodybuilders like Jay Cutler and Phil Heath, or the smaller physiques like Frank Zane.
I prefer the smaller more aesthetic bodybuilders, guys like Frank Zane and Bob Paris etc. I just find their physiques more pleasing to the eye even though I like Jay and Phil’s physiques. I am actually more into the aesthetic fitness model physiques of Joe Donnelly, Rob Riches and Greg Plitt.
“ Every healthy meal and every hardcore workout is one step closer to a better you” ~ Peter Gaiser
Advice for someone wanting to start competing?
Do your homework. Decide on the look you want to achieve first then decide on a show you would be interested in doing and only enter once you know you are confident that you gave it your all in your preparations for that show.
Where can people get hold of you?
- Facebook: Peter Gaiser – International Fitness Model
- Twitter: @petergaiser
- Email: petergaiser[at]yahoo.com
- Website: www.petergaiser.co.za