Feature Friday: Zach Deal

Zach Deal 1

First name: Zach
Last name: Deal
City: Miami Beach
State: Florida
Age: 23
Height: 6’5″
Weight: 245
Profession: International Online Trainer/Private Trainer

Follow Him:
Twitter: @zachdeal90
Instagram: @zachdeal
Website: http://zachdeal.com
Facebook: http://facebook.com/zachdealtv
Youtube: http://youtube.com/zachdealtv

Are you signed to any agencies? If so what agencies?
Currently signed with MAD Talent Agency.

When did you start working out?:
I began my fitness journey with Martial Arts at age 5. I have a black belt in Brazilian Jujitsu as well as Taekwondo. I’ve competed in both, and competed on an Olympic level with Taekwondo. Around the age of 20 I developed a passion for weight training and more bodybuilding oriented workouts. I lost touch with my Martial Arts training for sometime. It’s a completely different world. Martial arts focuses more on metabolic, fast pace, high intensity workouts, as opposed to bodybuilding focusing on keeping the body anabolic.

Zach Deal 2

How many days a week do you work out?:
5, sometimes 6. All depending on how my split looks for that week.

How long is your average workout?:
It depends. It takes me a lot longer to train a primary muscle group. My leg workout could last me 2 – 2 and a half hours, as opposed to my arm workout lasting 45 minutes.

Favorite muscles to exercise:
Shoulder day is by far my favorite.

Least favorite muscles to exercise:
I wouldn’t say, I have a least favorite, but there are certain days when I REALLY don’t want to train legs or back. Can be a pain in the ass.

Do you compete in competitions? If so, when did you start competing?:
I don’t. No desire to compete.

Zach Deal 3

Do you have a coach or trainer to help you maintain your physique?:
I don’t. I have before, and I highly recommend it. I have a bachelor’s degree in nutritional science with special studies in the human muscular structure, so I’ve done my own research, and I’m very familiar with formulating diet regimen’s for all shapes and sizes, and any particular fitness goal. That being said, even with my background in nutrition and myology, it was VERY helpful to have someone there to make sure I was reliable to.

Do you have any fitness goals? If so, what are they?:
I always have new fitness goals. Anyone that looks in the mirror should have new fitness goals. Your body will never be perfect, and there’s always fine tuning you can do to your physique. I also enjoy surpassing my physical boundaries when it comes to weight barriers as well. Being 6’5 requires a lot of extra practice when it comes to movements like squats, deadlifts, and bench. I’m always trying to break my own personal records… (as well as all my friends lol)

Do you have any fitness inspirations? If so, who are they?:
There are a few that stand out in my mind when thinking of note worthy physiques. Greg Plitt was someone that inspired me during the beginning stages of my weight training. Always super shredded, and motivating in his videos. My good friend Bradley Martyn has an INSANE physique in terms of size, low body fat %, and symmetry, along with being one of the strongest weightlifters I’ve ever trained with. A few others would be: Phil Heath(obviously), Mike O’Hearn, Calum Von Moger, Lou Ferigno in his prime, and Frank McGrath for his ridiculous vascularity.

Zach Deal 4

What supplements do you take or recommend?:
I take your staple supplements like, CLA, L-Carnitine, BCAA’s, protein powder, etc… but all of these supplements are simply going to be useless if your nutrition is not 100%

Can you give a brief overview of your diet?:
High carb, high fat, high protein. My body reacts very well to high calories at all times. A low carb day for me is typically 500g of carbs. This method does not work for everyone. A lot of my clients react better to a Ketogenic diet (Moderate protein, low carb, high fat) and some clients that that actually lose weight with higher carbs.


What is your favorite cheat meal?:
Damn… Hard to choose just one, but I would have to say buffalo wings.

Do you have any workouts that you specifically like, that you believe are very affective?:
I especially like what most people refer to as the ‘big 3’. Squat, bench, deadlift. If performed correctly, these 3 exercises can be some of most effective exercises you can utilize.

Zach Deal 5

Do you have any tips for people who are trying to reach their fitness goals?:
CONSISTENCY. You can get involved with all the mumbo-jumbo BS that people spew online about overtraining, or IIFYM/Flexible dieting, and spend all your time trying to determine who to side with; or you can find a suitable program that’s worked for others, get in the kitchen, make your meals, and then get to the gym, and train your ass off. Along the way, ask questions, do your research, and stay consistent.

How do you go about online personal training?:
All of my clients go through a detailed evaluation process that involves a thorough assessment of body composition, fitness goals, and dietary restrictions. Once they divulge all of this information to me, I will begin formulating a diet/training program personalized to meet their personal fitness needs.

How can people contact you if they are interested in Online personal training?:
Contact via email (zachdeal@ymail.com) or my website zachdeal.com

Did you like this week’s Feature Friday, Zach Deal? Would you or someone you know liked to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.

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What is HIIT?

HIIT 1
Many of you may have heard about HIIT training before, but don’t really understand what it is. I’m going to briefly explain the concept of HIIT training and how you can include it into your workout.

WHAT IS HIIT?
HIIT stands for High Intensity Interval Training. The concept of HIIT is alternating low-intensity intervals with high-intensity intervals. The most common and simplest form of HIIT can be applied to running, however HIIT can be used in many different exercises such as burpees, box jumps, squats etc.

WHAT IS AN EXAMPLE OF A HIIT WORKOUT?
When running, instead of running at a steady pace for 15 minutes, try doing a low-intensity interval alternated with a high-intensity interval. For example, 30 seconds of walking, then 30 seconds of seconds of sprinting. Doing 15 rounds of this exercise would be a great HIIT workout. Push yourself hard during the sprint. Many times we are comfortable at one speed, however it is not even close to our max speed needed to do a sprint. The more you push yourself (under safe conditions), the better the results.

WHY IS IT EFFECTIVE?
Because of the high interval training, you are able to really work on your endurance, increase your metabolism, burn fat, and help build muscle.

Cassandra Fiorella @petitefi

@petitefi

    Endurance: According to a 2011 study presented at the American College of Sports Medicine Meeting, 2 weeks of HIIT improves your aerobic capacity as much as 6-8 weeks of endurance training.
    Burn Fat: Because of the high intensity, your body works hard to repair itself. After a HIIT workout, you burn more calories over a 24 hour span than you would during a regular endurance program because your body is constantly working in repair mode to recover your muscles.
    Metabolism: HIIT increases the production of your HGH (Human Growth Hormone) by up to 450% which helps burn more calories throughout the day and is suppose to help slow down the aging process.

HIIT is never easy because you have to push yourself hard, but the outcome may surprise you. Since adding HIIT into my workouts, I have noticed a huge change in my body and my abilities as an athlete.

Do you include HIIT workouts into your workout routine? What are some of your favorite intervals to do? Let me know at corestrengthalec@gmail.com.

One Arm Medicine Ball Pushups

One Arm Med Ball Pushup: Step 1

One Arm Med Ball Pushup: Step 2

One Arm Med Ball Pushup: Step 3

One Arm Med Ball Pushup: Step 4

Do you want a new chest exercise that will really stretch and activate your pecs? This exercise activates all areas of your chest, works on your stabilization skills, and also gives your pecs a nice pull allowing your muscles to lengthen and grow.

To perform a One Arm Medicine Ball Pushups:
1. Start in a Pushup Plank Position with one hand on the floor and one hand on top of a medicine ball.
2. Lower into a pushup keeping one hand on the medicine ball.
3. Return to the Pushup Plank Position.
4. Roll the ball to the opposite hand and repeat the exercise.
5. Continue rolling the ball from one hand to the other with a pushup in between. I like to do 10 reps (20 pushups, 10 on the right, 10 on the left).

TIPS:
1. Activate your core in order to stabilize your body. When lowering into the push position, you should not tip to one side or droop your body to the floor.
2. Your chest should be parallel to the floor. If you tilt your shoulders, your chest will no longer be parallel and you will not be using the correct muscles during the exercise. (In the second picture, my shoulders are a little lopsided. Try to avoid this positioning and aim for a more parallel look like the positioning I achieved in the third picture. Form is important for this and every exercise).
3. Your feet can be wide, shoulder width apart, or together. The closer your feet are, the more your core will need to activate to stabilize your body.
4. I like to alternate sides during the exercise, rolling the ball to the opposing hand between each pushup. Other people may recommend doing all 10 pushups on one side, and then switching to the other hand to do the other 10. Either way works well, I just find continuously alternating makes the exercise more challenging because you are constantly shifting your weight and positioning.

Do you enjoy this workout? Do you have any other chest workouts that may be helpful? Contact me at corestrengthalec@gmail.com with any questions, comments, or ideas for other blog topics.

Jump Squats

Time to get our butts in shape for summer, LITERALLY. I personally can get bored with traditional cardio, so I try to integrate some High Intensity Interval workouts that not only provide a great cardio exercise, but also help tone your muscles. Jump squats are a great high intensity workout that target your entire lower body, especially your booty.

Jump Squat: Jump

Jump Squat: Squat

To perform a Jump Squat:
1. Start in a standing position with your feet about shoulder width apart.
2. Squat down.
3. From the squat position, jump up in the air and extend your legs. (Your feet should be a few inches above the ground)
4. Once you complete the jump, repeat the workout from step 2.

Tips:
1. When squatting down, get your glutes low to the floor. This will stretch and activate your muscles more effectively.
2. While jumping, straighten your leg and tighten your quads. Work your leg muscles even in the jump of the exercise.
3. When you return back to the ground, land through your toes and bend your knees. This promotes good form and prevents injury and joint discomfort.
4. I either like to do 5 sets of 15 reps for this workout with 45 second breaks in between, or I use this workout to superset with another leg exercise (usually lunges).

Are you getting your body in shape for the summer? Do you use Jump Squats in your routine? Contact me at corestrengthalec@gmail.com with questions, comments, or ideas for new topics.

Feature Friday: Dylan Thomas

Dylan Thomas 1

First name: Dylan
Last name: Thomas
City: Toronto
Province: Ontario
Age: 22
Height: 6’0″
Weight: 210lbs (throughout the year) 195lbs (competition weight)
Profession: Trainer/Online Training Coach

Follow Him:
Twitter: @DylanThomasfit
Instagram: Dylanthomas_fitness_toronto

When did you start working out?:
When I was 16.

How many days a week do you work out?:
While prepping for competition, I’m training 5 days a week with weights and on my off days from weights I will do HIIT (High Intensity Interval Training). Throughout the year, if I’m not doing a show, I typically train 4-5 days a week.

How long is your average workout?:
About 45 minutes.

Favorite muscles to exercise:
Legs (I’ve always admired people with great leg development. It’s a sign of true fitness.)

Dylan Thomas 2

Least favorite muscles to exercise:
I dont have one. I enjoy training my entire body.

Do you have any fitness goals? If so, what are they?:
I would like to earn my Pro card this year.

Do you have any fitness inspirations? If so, who are they?:
Arnold, Steve Reeves, Bob Paris, Frank Zane, and before I was into bodybuilding I was inspired by a rugby player, Gavin Henson. I greatly admired his strength and physique, as well as skill, and it inspired me to go to the weight room for the first time.


What supplements do you take or recommend?:
Whey protein, creatine, multi, fish oils.

Can you give a brief overview of your diet?:
It changes from day to day, but at the moment I’m carb cycling so every 3rd or 4th day I’ll have a re-feed day. My Typical day is 230g carbs/275g protein/80g fat and every 3rd day my day would be 470g carbs/250g protein/75g fat.

What does your diet consist of during a Bulking Phase?:
During a bulking phase I am not nearly as strict with my eating habits. I’ll eat over 5-600 grams of carbs a day and about 275-300 grams of protein with 70-80 grams of fat. These types of numbers allow me really to eat whatever I’d like whenever I’d like.

Dylan Thomas3

What does your diet consist of during a Cutting Phase?:
During a cutting phase, I’ll begin weighing my food out and counting everything I eat against my allotted macronutrients breakdown for the day so I do not over eat.

You say you load on carbs every few days… What foods do you eat during these times to load on good carbs?:
My go to carb sources are in no particular order as I don’t view one being better than another: basmati rice, sweet potatoes, oatmeal, Ezekiel cereal, Ezekiel bread, fruits such as strawberries, blueberries, raspberries, and bananas, as well as my green veggies favorites being asparagus, broccoli & green beans. The important thing is usually to count all the carbs in everything you eat. For instance, you’re eating oatmeal and it is a “carb” source, but you still need to count the protein and fat in the oatmeal otherwise you’ll likely go over what you should be eating for the day without even realizing it!

Do you have any workouts that you specifically like, that you believe are very affective?:
Higher volume on lower body (15+ reps) and between 10-12reps on upper body. At the moment I’ll incorporate a lot of supersets and dropsets though as a means to increase the intensity of my workouts while getting ready to compete (April 27th).

How much cardio do you do? (Per day or per week):
Two times a week I do 20 minutes of high intensity interval training (all out sprints). I also like to walk for about 30 minutes each day on weight training days just to burn a little more calories.

Dylan Thomas 4

Do you have any tips for people who are trying to reach their fitness goals?:
Stay consistent and diet over everything else will determine your success in achieving your dream body.

How do people get ahold of you for your online training?:
If people our interested in my online training services they can reach me at dylanthomasfitness@hotmail.com.

Do you have any other things you would like to say? (Comments, Suggestions, etc)?:
“mens sana in corpore sano – a healthy mind in a healthy body”

Did you like this Feature Friday Inspiration? Do you want to know more about Dylan Thomas? Do you think you have what it takes to be my next Feature Friday Inspiration? Email me at corestrengthalec@gmail.com