I'm a celebrity trainer in Hollywood, specializing in High Intensity Interval Training (HIIT). I've been featured on Entertainment Tonight, The Insider, Extra, Shape and several fitness blogs. I was in an accident a few years ago that required physical therapy and personal training to get my mobility and strength back. It made such a difference in my quality of life, and inspired me to get into fitness. Growing up I was very active, especially in karate, gymnastics and dance, all of which I incorporate into my practice.
Site: http://www.wesferguson.com/ (sign up for free monthly newsletter!)
"The best diet and exercise plan is one that is customized to your specific needs."
"There is no magic pill. If there was I'd be taking it, trust me!"
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1 - How can I get motivated to start a healthy/active lifestyle?
Motivation involves biological, social, and emotional elements. There are many theories behind motivation, which is how we explain why someone does the things they do. I ask my clients to dig deep and figure out why they really want to make these changes. Is it because they have health concerns? Is it because they want to look and feel better about themselves? Is it because they think they have a better chance of getting a date once they get in shape? They have to figure that part out in a real and honest conversation. Understanding the “why” factor means they can focus on their motivation to keep moving forward. Maybe you don't want to do 100 jumping jacks, but you do want to keep up when you kids want to play. Focus on the reason for doing it, and the jumping jacks are a merely means to that goal. Do this, get that.
2 - What are your best tips to get a flat stomach?
It seems like certain foods go straight to your gut, especially all those delicious carbs! Pro tip number one is to stop buying crap food. Don't bring it in the house. If you go out to dinner, ask the nutrition information. If they don't have it, leave. Demand better. A healthier diet means less calories, less body fat. I love snacks and pizza and beer and all that, so I really struggle with this balance. I firmly believe you should be able to enjoy the food and drink you like in moderation. However, if you're starting out, you have to be as strict as possible. A flat stomach also requires cardio and core conditioning. That means working out. I recommend HIIT because it delivers results by burning body fat and building muscle all in the same workout.
3 - Do I need to take supplements? Why?
Supplements range from pre-workouts and vitamins to dietary additives. Some people really believe in this stuff, but even those that do agree it's best to get your nutrients from food. As for pre-workouts, miracle grow powders, weight loss shakes, etc., all that stuff is unregulated and I honestly think most of those products are the modern day snake oils. Avoid.
4 - Do you think it's easier for guys to lose weight than it is for women? Why?
Typically guys lose weight faster than women. Our bodies are wired that way due to hormones, weight, and muscle mass. You know, science stuff. You can't fight biology, but you can ultimately change your body composition. This is where it goes back to motivation. If you believe in what you're doing, stick with it, and you will succeed.
5 - What is the most underrated concept in fitness?
Consistency. A lifestyle is built for a lifetime. Consistency is underrated because our attention spans are too short to take notice in the long term. We want immediate results and always focus on a brief time frame. Every fad diet and quick fix pound shredding plan has an expiration date. They promise fast results without a long term plan. Everybody wants a magic pill. There is no magic pill. If there was I'd be taking it, trust me!
6 - How do you make exercise a more s activity?
I maintain a healthy sense of humor with my clients. However, I don't think exercise needs to be enjoyable in a “fun” kind of way. Nobody is going to suddenly love doing squats. I mean, that's the whole challenge of it – to take on something difficult, go into beast mode and kick some ass. It's not a circus, it's a gym. Get in and do the work. Stop crying about it, you know? Be tough. Stay strong. I've always found exercise to be a stress relief, so my enjoyment comes from releasing my frustrations and cleaning my head. It's very satisfying.
7 - How much is too much training?
The threshold is different for everybody when it comes to over-training. Any time your body is adversely effected by the stress of exercise, it needs rest to recover and repair. If you don't give it a day off, you are more and more at risk of injury.
8 - Please, give us your best pre-workout tips
Be rested and fueled so you have energy. I have to eat at last an hour ahead, some carbs and lean protein, maybe a little coffee, and a natural protein shake (not a supplement but real food) afterward.
9 - What's a good exercise & diet routine?
The best diet and exercise plan is one that is customized to your specific needs. Don't follow a recipe, explore and find what works best. It's your body, your life! Having a coach is very important to keep you inspired. I have trainers and mentors I work with that make sure I'm on track.
10 - What newbie mistakes did you make when you first started training?
I've been an athlete all my life, so the gym is a natural home to me. When I started training others professionally, I often made the mistake of giving them one of my routines, or coming up with something too complex. Other times I'd have a complete workout written down, then they'd tell me that had a back or knee issue that threw out the whole routine! I learned to develop daily coursework, areas I want to focus on, and tailor the exercises on an individual basis