Ask the Trainer

Chris Antonio is a personal trainer and former world-class weightlifter. He has been lifting for more than 20 years and has trained a wide variety of clients ranging from All-American athletes to the average person trying to get into shape. To send a question to the Ask the Trainer column, email Chris at chris@antoniostraining.com or check out AntoniosTraining.com.

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Muscle soreness - sign of a great workout or symptom...

Chris Antonio
9 years ago
Most people gauge the effectiveness of their workout by how sore their muscles get the day after...
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How do I change up my workout for best results?

Chris Antonio
9 years ago
Q: I sometimes have trouble figuring out how to change up my workout to get better results. I...
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Should I cut back on weight training to lose pounds?

Chris Antonio
9 years ago
Q: I know you are a big proponent of weight lifting, and I prefer weight lifting over doing...
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Get mentally prepared for your new year’s fitness...

Chris Antonio
9 years ago
It’s almost the end of the year, and many people will be considering getting in shape, but unless...
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2014 Ask the Trainer holiday fitness gift guide

Chris Antonio
9 years ago
If you’re looking for something special for the fitness fanatic on your Christmas list, stress no...
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Lack of sleep could contribute to holiday weight gain

Chris Antonio
10 years ago
As the holidays approach, most people are bound to lose sleep due to busy schedules and family...
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Try this express workout for holiday travel

Chris Antonio
10 years ago
It’s the busiest travel weekend of the year, and more than likely you’ll be scrambling to find a...
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Fine-tune your workouts with time-tested fitness...

Chris Antonio
10 years ago
With the new year quickly approaching, it’s time to tune up your workouts and make sure you are...
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How sore should I get after working out?

Chris Antonio
10 years ago
Q: Recently I went back to the gym to start working out again. The first day went very well,...
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How do I choose some more challenging exercises?

Chris Antonio
10 years ago
Q: I sometimes have trouble figuring out how to change up my workout to get better results. I...
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Six plank variations for rock-hard abs

Chris Antonio
10 years ago
It doesn’t matter whether you’re an average person or a high-caliber athlete, a strong core is...
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How many reps should I do to get in great shape?

Chris Antonio
10 years ago
Q: I’ve read many articles on weight training and have spent my fair share of time in the gym,...
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Five things trainers do to stay in shape

Chris Antonio
10 years ago
If you really want to get in shape, try incorporating some of the time-tested techniques that...
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Are there different types of push-ups I can add to...

Chris Antonio
10 years ago
Q: I have heard there are many different types of push-ups out there, but I’m only familiar...
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Protein powder can be a great way to build and...

Chris Antonio
10 years ago
The one thing we can all benefit from is replacing existing fat with tight lean tissue, but to do...
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The two most neglected muscles and how to fix them...

Chris Antonio
10 years ago
Like the weakest link of a chain, these two areas are a constant threat to health and proper...
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Barbara Montgomery’s legacy lives on as Dewey Goes Pink

Chris Antonio
10 years ago
The Starboard restaurant in Dewey Beach will hold one of the most exciting races of the fall...
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Four great ways to keep your body functioning at...

Chris Antonio
10 years ago
Q: I’m very confused about how and when to warm up for my weight training workouts. I have read...
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How do I make my cardio workouts more interesting?

Chris Antonio
10 years ago
Q: I’m looking for some different types of cardio that will keep my interest and prevent me...
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What is the proper hand grip for bench pressing?

Chris Antonio
10 years ago
Q: What is the proper hand grip for bench pressing? Also, where should my elbows be pointing?...
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Should high school athletes stick to core lifts?

Chris Antonio
10 years ago
Q: What are your thoughts on high school athletes concentrating on core lifts like squats,...
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How do I keep my body responding to workouts?

Chris Antonio
10 years ago
Q: I’m a reasonably fit person, but I am looking for ways to kick my workouts to the next level...
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Fitness myths exposed

Chris Antonio
10 years ago
Everywhere I look, it seems there’s some sort of fitness misinformation that makes it confusing for...
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Transform these classic exercises with simple changes

Chris Antonio
10 years ago
Have you ever seen the movie "Transformers"? You know, the one about the machines that...
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Don’t miss the annual Kelly J. Fritchman 5K

Chris Antonio
10 years ago
Runners from around the tri-state area will gather again Saturday, July 12, to celebrate the life...
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Is it necessary to drink 10 glasses of water daily?

Chris Antonio
10 years ago
Q: I understand that failure to drink enough water can cause a person to overheat and possibly...
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How do I control hunger?

Chris Antonio
10 years ago
Q: One of the most difficult parts of getting in shape is controlling my cravings for unhealthy...
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Five fitness crazes that fit into workout routines

Chris Antonio
10 years ago
As a trainer, it’s my job and passion to experiment with the latest and greatest fitness crazes to...
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Why is protein an important part of the fitness puzzle?

Chris Antonio
10 years ago
Q: I know that including protein in my diet is important for getting results from my workouts,...
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Can including a cheat meal help me lose weight?

Chris Antonio
10 years ago
Q: I have often heard that cheating on a diet is an excellent way to continue making progress....
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What are the different types of lunges?

Chris Antonio
10 years ago
Q: My gym has very little equipment for properly working the hamstrings and butt; therefore I...
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Vary foot position for better leg development

Chris Antonio
10 years ago
Q: I have heard that changing the way you position your feet while working legs can be...
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What are the mental benefits of exercise?

Chris Antonio
10 years ago
Q: I have been working out for the majority of my life, and I can honestly say that I have...
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How do I burn off extra calories?

Chris Antonio
10 years ago
Q: I once heard that it takes one hour of cardio to burn off six ounces of ice cream because of...
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The First State appears to be last in fitness

Chris Antonio
10 years ago
It appears Delaware has a lot of explaining to do when it comes to fitness, as two recent studies...
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Cardio myths exposed

Chris Antonio
10 years ago
If you’re looking to get the most efficient fat burn out of your cardio sessions, it’s important to...
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What type of program is best for getting in shape?

Chris Antonio
10 years ago
Q: I’m a little confused on how to organize a program that will work for me. In the past, I...
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Pros and cons of overplayed fitness crazes

Chris Antonio
10 years ago
It seems people will try anything to get fast results rather than put in the time and effort needed...
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What are the mental benefits of exercise?

Chris Antonio
10 years ago
Q: I have been working out for the majority of my life and can honestly say I have never been...
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If you’re serious about fitness, get body fat tested

Chris Antonio
10 years ago
There are many ways to test the effectiveness of your training program, but none as important as...
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Five mistakes that could sideline your fitness comeback

Chris Antonio
10 years ago
OK, it’s that time of year when the holidays and cold temperatures have you chomping at the bit to...
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How do I avoid bad food choices?

Chris Antonio
10 years ago
Q: Is there any way in particular to gain better control of what I eat? I try to eat healthy,...
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Planning is key to fulfilling your fitness resolutions

Chris Antonio
10 years ago
Q: I did it again. I let myself go over the holiday season and am now paying the price. Weight...
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Rehoboth Bod Pod, CrossFit Rehoboth partner for new...

Chris Antonio
10 years ago
It’s that time of the year again when most people are headed back to the gym to work off extra...
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What are the best foods for getting in shape and...

Chris Antonio
10 years ago
Q: If you had to pick five foods that are essential to getting in shape and staying healthy,...
Running

Holiday gift ideas for the fitness buff on your list

Chris Antonio
10 years ago
Q: Do you have any gift ideas for my significant other who is very into working out, staying in...
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Lessons from the master blaster

Chris Antonio
10 years ago
Recently, a new breed of fitness addict has risen from the ashes of the traditional gym, requiring...
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How do I get a great holiday workout in 30 minutes...

Chris Antonio
11 years ago
Q: The month of December has always been the most difficult month for me to stay in shape and...
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Well-defined fitness goal can be difference between...

Chris Antonio
11 years ago
A well-defined fitness goal could be the difference between success and failure. I firmly believe...
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How to avoid gaining weight during holidays

Chris Antonio
11 years ago
Q: The holiday season is right around the corner, and I’m fearful that I will again slide...
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Stable blood sugar levels equal better judgment

Chris Antonio
11 years ago
Ever wonder why you ate that cake or piece of chocolate when you promised you were going to change...
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Fitness fiction can derail progress

Chris Antonio
11 years ago
Misinformation is one of the most difficult obstacles to overcome, so be sure to base your fitness...
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Three types of cardio you’ll hate, but you’ll love...

Chris Antonio
11 years ago
The mere mention of cardio can send shudders down the spine of the average couch potato, but when...
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How to make smart, healthy bread choices

Chris Antonio
11 years ago
Like many Americans, I love anything made of dough and could empty the restaurant bread basket...
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Are you missing the extra degree of success?

Chris Antonio
11 years ago
I’ve spent more than 30 years in the gym and have trained hundreds of people, and one thing I’ve...
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How do I correct muscle imbalance?

Chris Antonio
11 years ago
Q: I have been lifting about a year and have made great gains. However, I just can’t seem to...
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Can I get a great workout in 60 minutes or less?

Chris Antonio
11 years ago
Q: Do you have any ideas on how to make my workout faster and more intense? I like lifting...
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For Ferrara family, mud run means more than getting...

Chris Antonio
11 years ago
The original and largest mud run in the state of Delaware will take place Sunday, Sept. 22, in...
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Do you have a fitness obsession?

Chris Antonio
11 years ago
If you eat tasteless natural foods and spend more than an hour a day at the local gym, you might be...
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How do I strengthen my core to avoid injury?

Chris Antonio
11 years ago
Q: A few years ago I injured my back, and it has never been completely healed to where I am...