19 Jun Quick Fire Round! Simom Pellecchia Interview
Quick Fire Round!
This month’s article sees us fire some quick questions at Fitness Republic club owner, Simon Pellecchia.
How old are you?
I’ve just turned 46, going on 21!
How many years have you been training?
I started training at 13 and then started my gym apprenticeship at 18, so I guess that’s around 33 years! Arghh, I didn’t realise it had been that long!
How many times per week do you train & what is the main tip you would share?
I usually train 4-5 times per week, a mixture of weight training and HIIT training. I also teach Insanity and BODYPUMP. Two of my favourite classes.
The main piece of advice I can give is to not give up! Even a little is better than nothing.
So, what’s best – Cardio, weights or both?
If your time is limited, say 2-3 sessions per week, I would go for weights every time, if you have a little more time, then a cardio/HIIT session is a brilliant addition. Weights have the advantage of building strength and burning fat!
What’s your favourite time of day to train?
8am is my time, it’s not too early and it gets me going for the day!
What’s your favourite Fitness Republic gym challenge?
I love all our monthly challenges down at the gym, a really good mixture, that gets everyone motivated! If I had to choose it would be the 4 second bench press challenge. You have to lower the bar and wait 4 seconds to raise it again as many times as you can with 10kg each side on it! It’s a killer
Can you ever imagine stopping training?
In one word…NEVER!
How much do you weigh?
Current weight is 85kg (around 13st 5lbs)
So, should we be concerned about the numbers on the scale?
The numbers on the scale can be misleading. Our Boditrax – a body composition test here at the gym is a great tool as it’s important to take into account other factors like body fat to muscle ratio, current lifestyle and nutritional habits. For example, my weight is over 13 stone but my body fat is a low 13%. That said, if you are really overweight and you definitely need to lose a few pounds, if for nothing else other than for your health, then scales are ok and can also be a good motivator when you see the numbers move.
Are our diets as important as exercise?
Most definitely. Most of us desire a sexy lean body, and this cannot be attained by training alone. You’ve heard the phrase ‘you are what you eat!’ Well, it’s pretty much right!
Should you stay well away from Carbs?
Your body needs carbohydrates, so cutting these out too much will result in you not feeling that good. However, most of us eat way too many of them, so in the first instance, cutting these will have a big effect on the way you look and feel. This can mean cutting all the sugary rubbish you eat from your diet, pop, cakes, chocolate, processed foods. Replace these with whole grain sources and plenty of green vegetables.
What do you think is the best diet plan to follow?
There is no best diet! Sensible, calorie-controlled eating is the way to go. Focus on protein first, then good fats and lastly, carbs. Men should aim for 1g of protein per lb of body weight, and Females 0.5g per lb of body weight. Keep carbs to complex sources, like green vegetables, wholegrain rice, quinoa, potatoes. Good fats to include oily fish, nuts and avocado.
Should I eat before exercising?
It’s ok to eat before a good session, but I would recommend something light around an hour or so before. Anything to heavy and it could hinder your performance.
What’s your view on Full body workouts vs Split routines?
Full body workouts are the way to go for most of us. If you can fit in 3 sessions per week, this is definitely the way I would go. It will have a better calorie burning effect, you will gain strength, fitness and burn a ton of fat! If you have a bit more time, say 5-6 sessions per week, then split routines are a great way to train, as you can focus on those harder body parts a little more!
How long does it take before I see some results?
If you are brand new to training you will see results really quickly. Improvements in fitness and strength come almost immediately, and some great body changes too. After you have been training a while, the improvements will slow down, as you have attained a good standard of fitness, you have to work a lot harder to make the changes.
They say it takes 4 weeks for you to see your body changing, 8 weeks for friends and family and 12 weeks for the rest of the world!
How do we make sure our technique is ok when we are weight training?
Technique is crucial when it comes to weight training. Poor form can result in poor results and often injury. A good way to make sure we are exercising correctly is to have a session with a Coach. A session with a coach can ensure that you are safe and effective in your training and making the most out of your time.
Who benefits most from Personal training?
Every single one of us can benefit immensely from a personal trainer. Whether you are 13 or 80! Poor form at any age is dangerous and can be counter-productive. A personal training session can also be the motivation you need to work that little bit harder and try new ways of training. A personal coach is a fantastic investment, as you are investing in YOU!
Finally, can you sum up for our readers?
Training is hard and gyms can be intimidating to some. Your time is precious and likely limited, but the best investment you will ever make is in yourself. Make some time for yourself, you won’t regret it I can assure you. We are all getting older and as life gets tougher, I want to be ready for whatever it throws me. I want to be able to keep moving well into my old age (PS. Our oldest member is 76!).
But I created Fitness Republic because I wanted to make a really down to earth, friendly and comfortable place to workout at that everyone would feel an immense warm welcome and make friends – it happened! I am proud of what we have achieved and helping you guys is what we love best here!