Train like Hollywood's Elite & Transform Your Body | Gunnar Peterson
Oct 24, 2023
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Gunnar Peterson, a celebrity personal trainer, discusses fat loss exercise plans, the debate between HIIT and zone two cardio, the best exercise plan for beginners, and the benefits of multi-planar training and HIIT. They also talk about enjoying exercise, incorporating HIIT with weightlifting, adapting training for older clients, and tracking progress in HIIT.
Design an exercise plan for fat loss while maintaining skeletal muscle movements.
Incorporate high-intensity interval training (HIIT) to challenge the body and improve cardiovascular health.
Maintain a wide range of movement patterns throughout life to improve physical capability and overall well-being.
Deep dives
Key Points
1) Gunnar Peterson, a legendary trainer, shares insights on designing an exercise plan for fat loss while maintaining skeletal muscle movements. 2) He emphasizes the importance of working in all planes of motion, including rotation, to make the workouts comprehensive and functional. 3) High-intensity interval training (HIIT) is recommended to challenge the body and improve cardiovascular health. 4) Recovery is also crucial, including factors like sleep, bodywork, stress reduction, hydration, and quality nutrition.
Recommendations for Exercise Plan
Gunnar Peterson suggests incorporating exercises for fat loss and maintaining skeletal muscles movements in all planes of motion, including rotation. He recommends including high-intensity interval training (HIIT) to challenge the body and improve cardiovascular health. Recovery is crucial and can involve factors like sleep, bodywork, stress reduction, hydration, and quality nutrition. Personal preferences and interests should also be considered when choosing activities for physical activity outside of the structured workouts.
Importance of Lifting Weights
Gunnar Peterson emphasizes the importance of adding external load to the body through weightlifting for recomposition goals. He highlights that maintaining lean tissue through weightlifting increases metabolism and is essential for body recomposition and overall health. Resistance bands can be a starting point, but eventually transitioning to working with weights that have translational function is recommended.
Frequency and Recovery
For individuals aiming for body recomposition, Gunnar Peterson suggests incorporating high-intensity interval training (HIIT) in every workout session (3-5 times a week). Recovery is important and includes factors like sleep, bodywork, stress reduction, hydration, and quality nutrition. Personal preferences and interests play a role in choosing recovery modalities like massage or alternative options that mitigate stress and aid in the body's recovery process.
Maintaining Movement Patterns throughout Life
The podcast episode emphasizes the importance of maintaining a wide range of movement patterns throughout life. It suggests that as we age, our movement patterns tend to decrease, leading to decreased mobility and function. The speaker encourages challenging oneself to perform different movements and movement patterns to maintain physical capability and improve overall well-being. Examples such as jumping rope and trying various exercises are mentioned as ways to expand movement abilities.
Structuring a Hypertrophy Plan
The podcast discusses how to structure a hypertrophy-focused training plan. It suggests utilizing a push-pull split where different muscle groups are targeted on different days, focusing on exercises such as chest and triceps, back and biceps, and legs. The speaker highlights the importance of pushing towards failure within the appropriate rep ranges, typically 8-12 but can vary. Additionally, the importance of customizing the program to address individual preferences and lagging body parts is emphasized. The speaker recommends managing expectations and working with the client's schedule and commitment level to ensure realistic and effective training.
Gunnar Peterson is a Nashville based personal trainer whose clients include celebrities, professional athletes, and everyday people. Gunnar is the former Los Angeles Lakers’ Director of Strength and Endurance. He is widely recognized for his expertise in functional training and his commitment to developing and implementing innovative fitness techniques. With over 31 years in the fitness industry, Gunnar emphasizes strength training modalities that can be transferred from the gym to daily life, and from training camp to championship game. He has worked with athletes from the NBA, NHL, NFL, MLB, USTA, professional boxing (male AND female!) and various NCAA sports.
In this episode we discuss:
How to design an exercise plan for fat loss.
Movements everyone should do to stay fit for life.
Eliminating the confusion around when to do HIIT vs Zone 2 cardio.
The best exercise plan for beginners.
This episode is brought to you by Timeline Nutrition, PaleoValley, Inside Tracker, 1st Phorm
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