Age ain’t nothing but a number and that includes those who are trying to get in shape. Fitness trainer to the Obamas, Cornell McClellan says you can start from where you are and go from there. If you’ve seen the viral video of a morbidly obese man working out at high intensity or the video of a woman working out from a chair, you can do it, too. Here’s what you need to know to take that first step.
IF YOU’VE BEEN OUT OF SHAPE FOR A WHILE OR HAVE FALLEN OFF THE WAGON, WHAT’S THE BEST WAY TO START?
Get a physical first to make sure that it is safe to get back into a fitness routine. Walking and even some strength training is a great start, but always start slow. Give your body a chance to acclimate; don’t just jump into boot camp.
IS IT EVER TOO LATE FOR A WOMAN TO GET MICHELLE OBAMA ARMS? WHAT’S THE BEST WAY TO DO IT?
It is never too late. Be prepared to make life changes; in terms of both activity and eating. This is about lifestyle changes not quick fixes.
WHEN IT COMES TO CHANGING YOUR BODY, IS DIET OR EXERCISE MORE IMPORTANT?
Diet and exercise are like air and water; they are equally important.
WHAT DO YOU DO IF YOUR KNEES OR BACK HURT WHEN YOU WORK OUT?
If you have been examined by a physician and know what your dos and don’ts are; stay away from those particular movements that give you pain. You do not want to work through pain. There are modifications that you can do that can keep you from pain.
WHAT ARE YOUR THOUGHTS ON A PLANT-BASED, MEATLESS DIET?
I have been on a plant-based meatless diet for over 25 years. I think it is great and how we were created to eat.
HOW CAN YOU CURB CRAVINGS FOR UNHEALTHY FOOD?
Eat on schedule; every 2.5 to 3 hours. Plan balanced meals and snacks and eat only what you planned. Always have a water bottle with you so that you stay hydrated.
IF YOU HAVE LIMITED TIME IN YOUR SCHEDULE, DO YOU SUGGEST WEIGHT TRAINING OR CARDIO EXERCISE?
Weight training but add in calisthenics so you get some cardio.
WHAT ARE YOUR THOUGHTS ON PEOPLE WHO TRY THE LATEST DIET TREND AND LOSE WEIGHT TOO FAST? ISN’T THAT HARMFUL TO YOUR BODY?
I believe in a lifestyle change not quick fixes.
FOR THOSE WHO MAY WORK LONG OR UNUSUAL HOURS, WHAT ARE SOME AT-HOME EXERCISES TO ACHIEVE RESULTS?
There is a long list including jumping jacks, pushups, burpees, wall sits… but it is not just the exercise. The repetition, combination of exercises and the form are all important too. Join us for The Immortal Body Workout. This online class is easily accessible anytime and anywhere. You will learn a variety of exercise and combinations of exercises to achieve results.
WHAT VITAMINS SHOULD WE TAKE DAILY AS WE GET OLDER?
What is recommended by your physician.
WHAT SHOULD WE EAT BEFORE AND AFTER A WORK OUT?
Depends on what time of day and what you are doing. For example, if it is the first thing in the morning and you are only doing cardio, you can not eat and just drink fluid. If it is the first thing in the morning and you are strength training, you should have carbs and protein.
Certified fitness consultant and personal trainer Cornell McClellan has been a personal trainer to the Obama family for more than two decades. He’s credited as the creator of Michelle Obama’s toned, muscular arms. Mcclellan is the owner of Naturally Fit, a training and wellness company with a mission is to show how fitness can be achieved through a holistic approach that enhances the mind, strengthens the body and nurtures the spirit.
McClellan answers your ‘Text Tom questions on the next page:
What are good exercises for your core?
Front planks, side planks, bird dog or cross crawl
Doc- how do you feel about the keto diet that’s popular right now?
Any diet is to be cautioned as diet speaks to being temporary. Getting in shape is really about changing the way you live and eat. How you eat should be a lifestyle.
Do squats actually form a butt?
Yes, squats help to firm muscles in the butt.
Any tips for truck drivers?
It is important that you incorporate movement into your day. You want to avoid sitting for hours and not moving so stretch, do squats and other exercises every time you stop. This will stimulate the muscles.
Can you get rid of cellulite by doing exercise?
Cellulite is just a form of body fat, so with proper diet and exercise it can be eliminated.
Are there any particular exercises to tone arms?
There are many, including pushups, biceps, overhead tricep extensions. During The Immortal Body Workout we will cover many exercises and the correct form to achieve results.
I know a few people that will drink alcohol, then workout. Isn’t that defeating the purpose?
Definitely don’t drink before working out; that can be dangerous. If the question is can you drink socially (not on the way to the gym) the answer is everything in moderation.
My wrists are messed up with carpal tunnel… had surgery in one. What type of exercise can I do instead of pushups?
What’s the best workout to lose belly fat? I haven’t worked out in a long time.
It is a combination of changing how you eat and burning calories. To burn calories, do full body exercises and cardio. During The Immortal Body Workout, we will cover many exercises and the correct form to achieve results.
I would like to begin with weights instead of cardio. However I have a torn rotator cuff. What do you recommend?
See a doctor first and a physical therapist to correct what is happening with the rotator cuff. You can do lower body movements to avoid using your rotator cuff. Always avoid things that cause pain.
How can I incorporate weightlifting with a keto eating plan?
I believe in lifestyle changes and not diets. However, if you are on this diet, unless the diet plan says you can’t workout, it is generally not a problem. Definitely don’t do a diet plan that suggests you can’t workout.
Several years ago I had liposuction on my hips. Since then my body seems to retain fat REALLY FAST in areas that I don’t work out as much….and I gain weight fast. Why is this so?
Please consult your physician.
If I exercise with a waist shaper, will that expedite weight loss and flatten my tummy faster?
Unless the waist trainer is being used to protect something, don’t use it to try to speed up the process.
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