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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Four man-made food additives to avoid for better health

Chris Antonio
11 years ago
Like mad scientists, food manufacturers have turned perfectly healthful food into chemistry...
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What are the top five foods?

Chris Antonio
11 years ago
Q: I have a lot of trouble sifting through all the information in magazines and the...
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How much water should I drink?

Chris Antonio
11 years ago
One of the most important things you must do to get in shape and be healthy is drink enough water,...
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Looking for a good reason to work out?

Chris Antonio
11 years ago
If you’re looking for a good excuse to work out and you want to support an excellent cause, come...
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What foods are commonly mistaken for healthy options?

Chris Antonio
11 years ago
Q: I often become confused when trying to choose healthy snacks because of the high...
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Why is America addicted to fast foods?

Chris Antonio
11 years ago
Q: Why do you suppose Americans are addicted to unhealthy fast foods? I have done a lot of...
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What are the effects of not enough sleep?

Chris Antonio
11 years ago
Everybody knows not getting enough sleep is bad, but I sometimes wonder if people understand the...
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How do I shock my body into getting new results?

Chris Antonio
11 years ago
Q: I’m tired of doing the same old set rep schemes and feel as if the traditional three sets of...
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Answering questions from the gym

Chris Antonio
11 years ago
Each week I rack my brain trying to come up with interesting material to fill the page, but...
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Gym equipment serves a variety of purposes

Chris Antonio
11 years ago
Most people consider the gym a place to work out and relax, but to an elite group of like-minded...
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How do I use exercises to strengthen my back?

Chris Antonio
11 years ago
Q: I have a question about my lower back. I’m a 40-year-old male who hurt my back nine years...
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What is the proper way to do crunches?

Chris Antonio
11 years ago
Q: I’m a little confused on how to work abs correctly. My training partner says you have to be...
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What are the most common areas to foam roll?

Chris Antonio
11 years ago
Q: In your last article you mentioned foam rolling for reducing muscle knots. I usually get...
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Preventive maintenance leads to better workouts

Chris Antonio
11 years ago
Anyone who owns a car or truck knows that proper maintenance is essential to keeping your vehicle...
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Fitness quotes to live by

Chris Antonio
11 years ago
I’ve always been a sucker for inspirational quotes that motivate us to get off the couch, get...
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What are the different types of lunges?

Chris Antonio
11 years ago
Q: My gym has very little equipment for properly working the hamstrings and butt, so I have...
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What’s killing your metabolism?

Chris Antonio
11 years ago
Think you’re doing everything right but just can’t seem to get the results you’re looking for? If...
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How do I make healthy grocery store choices?

Chris Antonio
11 years ago
Q: I have been working out for a long time and consider myself to be in pretty good shape, but...
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What is the best type of squat for people with back...

Chris Antonio
11 years ago
Q: I read an article that said there were certain exercises like squats and shoulder presses I...
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How do I bust through a plateau to continue getting...

Chris Antonio
11 years ago
Q: I have been working out for over a year and have experienced great results but have come to...
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How do I start back at the gym after being sick?

Chris Antonio
11 years ago
Q: I am recovering from the flu and was wondering what your thoughts were on how and when to...
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How can I increase my energy level?

Chris Antonio
11 years ago
Q: Recently I’ve had a hard time getting to the gym because my energy level has been very low....
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10 mistakes women make when trying to get in shape

Chris Antonio
11 years ago
A large part of getting in shape is separating fact from fiction, learning what works best for your...
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How do I train shoulders correctly and avoid injury?

Chris Antonio
11 years ago
Q: Do you have any suggestions for training shoulders properly? It seems that shoulder injuries...
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Seven ways to get a great workout in 60 minutes or less

Chris Antonio
11 years ago
Q: On most days I have plenty of time to work out but there are a couple days a week when work...
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How can I make cardio less painful?

Chris Antonio
11 years ago
Q: I began working out in March and have had great results. I lift weights three times a week...
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How important are basics when starting a new program?

Chris Antonio
11 years ago
Q: I just started working out a few months ago and recently read an article that said if I want...
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Seven ways to ensure healthy food choices

Chris Antonio
11 years ago
Have you ever felt like you’re so hungry you can’t control yourself? For years I fought this battle...
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Take precautions in the gym to avoid spreading illness

Chris Antonio
11 years ago
With one of the most aggressive flu seasons in recent years bearing down on the U.S., it makes good...
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Six things to remember when making a new year’s...

Chris Antonio
11 years ago
OK, it’s that time of year when you want to buckle down and get in better shape, but the way you...
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Does counting calories work well for weight loss?

Chris Antonio
11 years ago
Q: I once heard that it takes one hour of cardio to burn off a small piece of candy because of...
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Should I use basic core lifts to train high school...

Chris Antonio
11 years ago
Q: I’m a coach at a local high school and have been working in the weight room with my athletes...
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How do I figure out my target heart rate?

11 years ago
Q: I have currently lost 21.5 lbs. since June and now weigh 167. I am only 5-foot-4 and will be 47...
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Protein can result in strong immune system, health...

Chris Antonio
12 years ago
Q: I have read a lot of articles preaching the benefits of including quality protein sources in...
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Vary repetition speed for great results

Chris Antonio
12 years ago
It’s simple, right? Just lift the weights up and down, and you’re sure to get results. Not quite -...
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Four great ways to keep your body functioning at its...

Chris Antonio
12 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 vary my cardio workouts for best results?

Chris Antonio
12 years ago
Q: I have been working out for six months and have been quite successful. I’ve lost a total of...
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Creative suggestions for getting enough protein

Chris Antonio
12 years ago
Q: I know it’s important to eat enough protein in order to build muscle and burn fat, but I...
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Can I get a great workout in 60 minutes or less?

Chris Antonio
12 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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5 important hormones for optimum fat burn

Chris Antonio
12 years ago
What if I told you that learning to stabilize five important hormones found in your body would give...
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Forget elections; let’s have a fitness debate

Chris Antonio
12 years ago
By the time this article hits the page, the second presidential debate of the election of 2012 will...
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What are the most common weightlifting mistakes?

Chris Antonio
12 years ago
Q: I am sometime frustrated at the gym because I feel like I’m doing things the wrong way. I...
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Does calorie burn during workouts really matter?

Chris Antonio
12 years ago
Q: I’m a little confused about the importance and accuracy of the calorie burn display on many...
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Four things to know when reading food labels

Chris Antonio
12 years ago
Q: I try to eat healthy but sometimes find it difficult to shop because the food labels are...

How do I make my workouts more challenging?

12 years ago
Q: I have been working out for about three months and was wondering what your thoughts were on...
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Why must I drink lots of water?

Chris Antonio
12 years ago
Q: I have read that it’s important for people who work out to drink enough water, but nobody...
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Get in shape and get off the meds

Chris Antonio
12 years ago
Q: Recently I was diagnosed with high blood pressure and high cholesterol. My doctor says I...
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Everyone can benefit from an inexpensive foam roller

Chris Antonio
12 years ago
It doesn’t take a genius to figure out lifting weights, doing cardio and being active can have an...
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How do I make healthy food choices at the grocery...

Chris Antonio
12 years ago
Q: I have been working out for a long time and consider myself to be in pretty good shape, but...
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Nursing students get a lesson in practical fitness

Chris Antonio
12 years ago
Last week I was invited to speak to a group of nursing students at Delaware Technical Community...
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How do I strengthen weak body parts?

Chris Antonio
12 years ago
Q: Do you have any suggestions on how to fix weak body parts that are unequal to the rest of...
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What is the proper way to do crunches?

Chris Antonio
12 years ago
Q: I’m a little confused on how to work abs correctly. My training partner says that you have...
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Are there other types of push-ups I can add to my...

Chris Antonio
12 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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Kelly J. Fritchman 5K to support scholarship fund...

Chris Antonio
12 years ago
For the past two years, friends, family and fitness buffs have gathered at Irish Eyes in Lewes to...
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What is EPOC and how can it help me burn more fat?

Chris Antonio
12 years ago
Q: Have you heard of something called EPOC? I know it has something to do with how...
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Mental preparation is half the battle when getting...

Chris Antonio
12 years ago
As a trainer, it’s my job to create, teach and implement the best possible fitness program for each...
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Why you don’t always have to work hard to get results

Chris Antonio
12 years ago
Just like mama always said, “If you want something badly enough, all you have to do is work hard...
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How do I modify exercises to suit my fitness level?

Chris Antonio
12 years ago
Q: I sometimes get confused on how to increase the intensity of my workout to get results. Do...
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When will my abs begin to show?

Chris Antonio
12 years ago
Q: I’ve been losing weight for more than six months and was wondering how much weight I will...
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Three great reasons to train hard and get in shape

Chris Antonio
12 years ago
Looking for a great reason to get in shape? Here are three worthy events that could serve as...