Gus White is in the Personal Trainer Zone this week. Learn how to get a flat stomach, top nutritional tips for weight loss, and be inspired by Gus’ workout tips.
1) What was your inspiration for beginning a career in the fitness industry and becoming a Personal Trainer?
I was 25 years old when I started training myself more strongly, and since then, people have always asked me to prepare them for a workout or even to train them, which I did for free.
Since 2012 I have formally worked as a Personal Trainer, primarily at individual level. I have trained a variety of trainees’ profiles from kids, young people, adults, middle age and overweight people to advanced martial artists.
My main success story of Fitness is myself. After some time training moderately, in 2006 I fell in love with hard training again. It became a healthy obsession for me. Now at more than 50 years of youth, I’m in the best shape of my life.
2) How many days a week do you recommend working out?
I recommend working out 6 days a week if possible, with a mandatory one-day rest each week.
However, I understand that if you work outside and have a family, it is difficult to keep that rhythm going.
In that case, my recommendation would be training 4 days a week.
3) How long should you rest between workouts?
I train 6 days a week with one rest day each week. Sometimes I train in double shifts.
The rest between them depends on my available time and whether I can do them one after the other or in split sessions.
4) What is your favourite piece of equipment in the gym and why?
I like to keep it as simple as possible. Many exercises I do are Bodyweight ones so all I need is a mat.
When I train with weights I’d rather do it with dumbbells. When training abs and core I use my bodyweight, swiss ball, medicine ball, dumbbells and a wheel.
I love Boxing and MMA and in that case when I train I use as many pieces of equipment as possible according to the workout: gloves, wraps, bags, etc.
5) What do you recommend to eat before and after a gym session?
First thing in the morning plenty of water, the same after the workout.
Before the workout Carbs and Protein are essential and after the workout an adequate balance of Protein, Carbs and Fat.
The proportion of each Macronutrients must be in accordance with the Fitness goal you are after. For example, gaining lean muscle mass, reducing weight, getting ripped or maintaining your current status.
6) What are your favourite exercises for getting a flat stomach?
I’d rather do a combination of abs exercises with core ones.
Many full body exercises for the core make the stomach work hard even when you are not doing crunches. Good examples are Planks, Burpees, Push-ups, Pull-ups, and Squats.
7) What is your top piece of nutritional advice for weight loss?
Calories are needed to provide energy so the body functions properly. The number of calories a person needs depends on age, height, weight, gender, and activity level.
People who consume more calories than they burn off in normal daily activity or during exercise are more likely to be overweight. If your purpose is to reduce your body fat, to increase your muscle mass or maintain your weight and current status, the idea is that you have to have adequate food.
In fact, regardless of your weight (unless you don’t know that you have an hormonal problem, diabetes, thyroid or other ailments), you know perfectly well what meals are appropriate for you and which are not.
The ideal food contains nutrients like lean proteins, vegetable proteins, complex carbohydrate for replacement of energy and glycogen, moderate amounts of fat in the diet, and vegetables for the fiber. What changes is the amount according to your body weight.
You must eat a good breakfast (it is the basis of your day), a good lunch, a good dinner and some snacks (within hours). With a smart combination of carbohydrates, protein, healthy fats and fiber, your metabolism will speed up and you will burn more calories even without awareness.
8) What is the most common injury you see with your clients and what advice can you offer for prevention?
Fortunately, I have had no injured clients with my training but the fact is that many have suffered from specific pain and I have taken care of the exercises to help them recover or avoid the load in the body parts affected.
Knees, heels and back are fairly common in clients over 40.
9) How do you develop individualised training plans for your clients?
I offer one – on – one (partner training) and small – group (from 3 to 5 people) training sessions. This allows me to have a personalized supervision of each client according to their health, to meet their fitness needs, and monitor their evolution and group training sessions.
The classes can be done in your home or at a gym. I can also design a training plan specifically for you and you can monitor yourself online.
10) What are the main services that you offer to your clients?
Although there are multiple options of equipment to train with, there is nothing like your own body and your willingness to do physical activity. The basis of my training is the use of your bodyweight and I usually add dumbbells, a mat and other equipment. My goal is to train you anytime, anywhere, mainly with your own bodyweight.
The type of training that I propose is to train you at least 3 times a week, where each day you do a different workout in:
- Cardio Conditioning
- Bodyweight Training
- Fullbody High Intensity Functional Conditioning Circuits that combine Strength with Cardio
- Weight Training
- Boxing Training
- Abdominal exercises
- Stretching exercises
This makes it fun and varied and the aim is improve your fitness and activate your metabolism.
In addition to being your Personal Trainer, I am also your Health Coach carrying a record of your body evolution. I will give you advise on your Nutrition and guide you towards a healthier life.
About Gus White
Gus was born and raised in Argentina and has been interested in sport from a young age. He has always enjoyed taking part in a variety of sports but it was when he was 25 years old that he started training methodically.
Gus began regular weight training to develop his body, along with boxing (he was trained by Sergio Victor Palma, a former argentine Super Bantamweight Champion), and running to improve his athletic ability. From that moment on he was fascinated with fitness and it became a way of life. Gus became a Personal Trainer in 2012.
Between 2007 and 2017, Gus has had great success with his training methods. He has gone from weighing 75 kg to 68 kg and reduced his body fat from 25% to 7.6%. Gus’ training and nutrition has also allowed him to increase his cardiovascular level and generate a substantial change in his basal metabolism.