Quick Stats

Name:  Peter Gaiser
Age:  28
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?

2008

• Fitness SA Pageant, fitness model (debut), 19^th

2009

• FAME SA Fitness Champs, fitness model, 2^nd

2010

• Fitness SA Pageant, fitness model, 4^th
• FAME SA Fitness Champs, fitness model, 3^rd and 6^th natural bodybuilding

2011

• Fitness SA Pageant, fitness model,  6^th

2012

• Fitness SA Pageant, fitness model, 1^st
• Muscle Mania Model Universe Champs, fitness model, 14^th

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

Favorite bodybuilders:

Arnold Schwarzenegger, Flex Wheeler, Shameen Adams, Shawn Rhoden, Phil Heath, Jay Cutler, Bob Paris, Lee Priest and Shawn Ray.

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.

Favorite Quote:

“ 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

The post One on One With Fitness SA Champion, Fitness Model Peter Gaiser appeared first on FitNish.com.

Quick Stats

Name:  Johnny Starr
Age:  23
Height:  1,84 m
Competition weight:  78 kg
Current weight:  81 kg
Current city:  Melbourne, Australia
Occupation:  Real Estate Agent

At what age did you start training consistently and how did you get into this lifestyle?

I started lifting at a very young age; when I was 14 and 9 months (the earliest you are allowed to starting working in Aus).  I saved up and bought my first bench press.

“I literally did incline and flat bench every night in my garage before I went to bed for months on end.”

I then joined a local gym with all my mates at 16 and have consistently been training ever since.

What do you love about it and what keeps you motivated?

I love looking back at older photos of myself and then realizing that even though I’m not the biggest or most shredded guy going around, I have still come a very long way from my early ectomorph days.  I was also nearly murdered in a stabbing incident which woke me up and made me realize that life is far too short to not achieve greatness.

What are your thoughts on competing?

I didn’t start training to compete and it has never really been something I have considered.  Though allot of people of recent have suggested it might be a path I should consider….

What are your future plans?

Growing up I lacked allot of guidance regarding nutrition and training, and also received some terrible advice from people whom I thought knew what they were talking about.  I wish I had someone like myself now when I was young who could show me how to do things properly rather than wasting my time in the gym.

“So my plans for the future are to help inspire, motivate and educate new lifters to be better in all aspects of life not only gym.”

Take us through an average day of yours:

I am currently in a “lean bulk mode” …so I will wake up, have my vitamins and BCAA’s and a bowl of oats.  Cook my eggs, drive to work eat 4-5 meals at work.  Then come home have another meal, then go train, come home again, prepare my meals for the next day…troll facebook and go to bed

Give us a brief description of your philosophy on your diet.

Below is my current lean bulk diet:

Please note, I have never ever counted calories or macros.  I go by the way my body is looking.  For example, if I need to lean up I cut out most carbs.

• 6:45am – 10g BCAA’s/glutamine/creatine/2 slices watermelon – protein shake                                                                      Krill oil, Vitamin C, Inner Health Plus, Multi V
• 7:30 – Bowl of Oats with Berries (add 1 scoop protein and cinnamon).  8 Egg whites and 2 whole eggs scrambled.
• 10:00 – 100g sweet potatoes, ½ cup red kidney beans, Broccoli, can of tuna in spring water, 1/4 cup apple cider vinegar
• 1:00pm – Same as above but change Tuna for lean meat (Kangaroo/Chicken Liver/Veal)
• 3:00 – Same as above (change meat)
• 4:30 – protein shake -WPI (I use ISO SENSATION 93)
• 6:00 – 200g chicken/lean meat, 100gram sweet potatoes/broccoli

Pre Workout – BCAA’s (I use XTEND)/creatine/vitargo
Intra workout – BCAA’s (XTEND)
Post workout – Immediately 2 big slices watermelon THEN PWI Protein shake with creatine

• 9:45 – 200g red meat, sweet potatoes/broccoli
• 11:30 – (before sleep) Casein protein shake, Glutamine, GABBA, ZMA

Are you a firm believer in using supplements?  If so what are your top 3 fundamental supplements which you use and which you would recommend?

I am lucky enough to have the support from AAA Supplements Knox, who in Melbourne are one of the biggest and best supplement stores.

I LOVE

• ISO SENSATION 93 CHOCOLATE PWI protein.  (I use every day); low carb, high protein, easy to digest.
• Xtend (especially during cardio, keeps me from going Catabolic)
• Creatine.  I always use this when I am trying to put on size as I feel it helps with strength and fluid retention in the muscles.

Give us a brief description of your philosophy on your training and on average how long do you workout for?

I tend not to do anything too fancy with my training.

“I usually train one body part a week and start my sessions with compound movements first as they recruit more muscle fibers”

and better cellular breakdown (rather than doing an isolation movement for 15 minutes and using 3-4 muscles).
I love to drop set and superset nearly every session, and every now and again I go very light weight and super high reps to mix it up.  Always trying to stimulate my body to grow and develop.

What’s your favorite form of cardio?

If it wasn’t for those dirty house beats I would hate cardio!  But my favorite form is simply walking at 5 – 6 km per hour on full incline on a treadmill.
I have never really done HIIT.

What would you say are the best exercises you can do to really achieve well developed arms?

As we all know, the triceps make up a large percentage of our arms, but I feel some times we focus too much on our biceps.

• Close grip bench press
• Perfect curls with some drop sets have helped me over the years.

Do you believe in the philosophy of having a positive mindset in all that you do and visualizing everything that you want to achieve?

I am a firm believer in this philosophy.  I like to visualize where I am going with my life and set myself short term and long term goals to work at.

“I advise anyone reading this to remove any negative people from their lives as they will only bring you down.”

This is something I have done recently and since then things have only spiraled upwards.

How do you measure your progress and how often?

I used to be stuck on “HOW MUCH I WEIGHED” and was too concerned with packing on the KG’s.  This was a rookie mistake and I went through a terrible stage of getting fat from trying to eat everything in sight.  Though I reached 90 kg I looked terrible.  I now sit at approximately 80 kg with fairly low body fat….In other words don’t worry about the scales.
I measure myself on how proportioned I look and usually how lean I can get

Favorite Fitness Models:

My biggest inspiration hands down would be Zyzz.  I trained for years then saw him and wanted to take it to the next level. (RIP).  I also love Greg Plitt, Jaco De Bruyn, Ulissesjr, David Morin and my good friend and up and coming fitness model Jad Darwish.

Which do you prefer and why.  Today’s bodybuilders like Jay Cutler and Phil Heath, or the smaller physiques like Frank Zane.

I think most people would agree that the bodybuilders of yesteryear looked much more appealing and realistic.  I have complete respect for today’s champions but would prefer to look like Zane in his peak because I feel it is more aesthetic and more achievable.

Favorite Quote:

“Don’t tell people you’re gonna do it, just get it done, it will speak for itself!” – Myself

Advice for someone wanting to change their lifestyle and achieve their ideal physique?

The best thing I ever did was seek advice from someone that was a professional.  In the space of 6 weeks I learnt more than I had learnt from 5 years of training.  Learn through other peoples mistakes instead of making your own.

Where can people get hold of you?

• Website: www.johnnystarr.com.au
• Facebook fan page: www.facebook.com/jstarrofficial
• Email: johnny[at]johnnystarr.com.au

Photography By:

Ross Brownsdon | www.rossbrownsdon.com

The post One on One With The Shredded Australian, Johnny Starr appeared first on FitNish.com.

When it comes to setting foot in the gym or commencing any ‘exercise regime’ for that matter, one common predicament that many people find themselves in, is that they do not know where to start or how to go about putting together a decent training programme.  This in turn often leads them to delay in starting or even giving up before ever actually beginning.  It can seem a daunting task at first, and you may be overwhelmed, especially with all the different information you find on the internet and in magazines these days.

But don’t get disheartened, everything starts with that first step in the right direction.

Here are a few tips to help get you started and keep you motivated to not give up!

1. Research and Keep Learning

Always do you own research and be prepared to constantly keep learning.  Although if you are really in doubt about what to do, seek a professionals help, such as a personal trainer.  There are many knowledgeable and experienced personal trainers out there who can really give you that boost and give you a lot of first hand information which you can use.

But make sure to continue to do your own research and find out as much as you can so that you are not totally lost when you set foot in a gym.

With that being said, if affordability is your biggest issue here, then you can always hire a personal trainer for a few initialsessions.  This will help to get you started and headed in the right direction without becoming too expensive.

2. Build it up

When it comes to cardio training, the worst thing you can do is to jump right in and start cycling or jogging (or whatever you enjoy) for two hours a day, every day of the week.

The best approach to cardio is to build it up.  Start small, see what you can handle, and then slowly keep building it up.

For example you can start doing cardio three times a week for 20 minutes at a time.  Each week you can then increase the time slightly, adding say, just ten minutes to one session.  OR increase the intensity of the sessions by aiming to complete the same distance in less time.

With cardio don’t be fooled, there are many ways to ‘change’ it up to keep it intense and to keep progressing without increasing the duration of it.

3. There is no one size fits all

One thing to understand is that there are so many different ways to train and many people have their ‘own training methods.’  (Just a note, in this article I am talking about training programmes and not ways to perform specific exercises, as the ‘form’ of exercises is a whole different topic.)  Thus there is really no one exact and correct way to train.

We are all unique, and react differently to many things, therefore we need to find what works for us.

So another key point to remember is that the body is a highly adaptable machine.  It can adapt to pretty much anything and is always looking for stability in order to maintain its equilibrium.

What this means is, if you want to progress; be it lose fat or gain muscle, if you do one thing over and over for a period of time, even though it may have worked initially, eventually your body will get used to it and will stop progressing.

Thus, in order to continue moving forward, be prepared, and don’t be scared to change things up every so often.  I’m not saying every workout needs to be different.  You need to monitor your progress on a certain training routine and when you start to see that you are not getting stronger or leaner (whatever your goal is) then it could be time for a change.

Even a small change could go a long way.  You body needs different stresses placed upon it in order to stimulate it in a different way and allow it to continuously grow.

4. Start with one body part

With weight training, a good and simple way to start is to train at least one big body part per day.

Big body parts are:

• Back
• Legs: Quadriceps and hamstrings
• Chest

Smaller body parts consist of:

• Shoulders
• Traps
• Biceps
• Triceps
• Forearms
• Calves

You can group one big body part with a smaller body part. Bigger muscles usually require more exercises and sets to target them effectively, and to ensure they are worked from every possible angle.  So it is a good idea to start your workout with the bigger body part and then move on to the smaller body part(s).

So for example, on:

• Day 1 of your training programme you can group together Chest with Triceps.
• On Day 2 place Back with Biceps.
• Day 3 Shoulders and Traps.
• Day 4 Legs.
• Day 5 Rest.

With this routine you can see we hit each muscle group roughly once per week.  This is a good starting point and you can always change the groupings as you require.

Don’t be afraid to try and train each muscle twice a week sometimes, as that can really help some people grow tremendously.

5. There is no perfect programme

There is no perfect way to group your muscles.  This tip kind of ties in and follows on from both tips three and four.  This may go against most common views out there, but I firmly believe there is no ‘right’ way to group your muscles in a training programme.  You can literally try any combination you think and it could work for you.

For example, many people will rather avoid training chest and back on the same day as these are two very big muscles.  They say it could be too much to do and you may not recover enough for your next workout.

As long as you are eating adequately and resting enough, it is very difficult to over train the body.

The conclusion here is that by trying something completely different can be just what you need, to blast through that sticking point.

For example there was an article which gave an unorthodox method being to try training a specific muscle on two consecutive days for a few weeks, in order to stimulate new growth.  This went against everything I thought I knew.  I was very skeptical.  How would my muscle recover?  Surely I would end up breaking it down far too much and result in it getting smaller? What better way to find out, than to try.  I trained my chest for two consecutive days in my workout routine for a few weeks, and sure enough the dramatic change sparked new growth and I saw an immediate difference after a few weeks.

So don’t ever be afraid to try something different, even it goes against the conventional ways.  If anything, it will help you learn what works and what doesn’t.

6. Copying the pros workouts

A huge misconception is the idea of taking someone else’s workout, copying it exercise for exercise and set for set, and then expecting the same results of that person.  This happens A LOT when people see a famous bodybuilder or even a celebrity who has an amazing physique.  The only thing they want to know is what workout he/she does Or what exercises does he/she use?

Then magazines publish these celebrity’s workouts and people think by following their workouts they will attain a body just like their celebrity role model. There are many factors involved in changing and sculpting a body; diet, rest, training, supplements are some of these aspects.

If it really were that easy then most guys would have just followed Arnold Schwarzenegger’s training programme and would have transformed their bodies into his.  Granted we could all use their workouts and make improvements to ourselves, but we need to understand that those improvements could be limited.  Also if we take a guy like Arnold, who was an established and an experienced bodybuilder, he had tailored his workouts to his needs and they can be seen as pretty advanced; some lasting two to three hours long, twice a day!  So if a beginner decides to jump right in and follow his intense routine, they are probably not going to last past an hour.

So yes you can use other people’s routines, but remember it must work for YOU, and thus you may need to change a few things in order for it to suit your needs.

7. Just do it!

At the end of the day doing something, is more often than not, better than doing nothing.  So whatever situation you find yourself in, the best way to begin working out, is to simply….Begin.

You may start off unsure and doubtful but as time goes on you will start to learn what works and what doesn’t.

You will learn how you and your body reacts to certain things and that’s how you will progress forward.  Also remember to rest well and eat enough!

Experience is such a great teacher, and after all, everyone who ever achieved anything was once a beginner.

It all starts with you and that first step.

The post 7 Tips to Developing and Following an Effective Training Programme appeared first on FitNish.com.