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.

Antonio's Training welcomes Keri Schaeffer

8 years ago
Three and a half years ago, Keri Schaeffer signed up for my 12-week transformation. Her final...

Are you stronger than a seventh-grader?

Chris Antonio
8 years ago
Jagger Gray is a normal 12-year-old from Pennsylvania. He likes to hang out with friends, listen to...

Cash prizes for priceless transformations

Chris Antonio
8 years ago
In addition to awarding employees for the overall percentage of body fat lost, I recently had the...

Kelley Harp improves lives with exercises

Chris Antonio
8 years ago
Three years ago, Kelley Harp was looking for a last-minute way to get credits to keep her personal...

Employees torch body fat for health and prizes

Chris Antonio
8 years ago
In last week’s column I explained how Antonio's Training and Schell Brothers offer an annual...

Building a culture of fitness one employee at a time

Chris Antonio
8 years ago
For nearly a decade, Schell Brothers and Antonio’s Training have partnered to offer employees an...

Why is counting macronutrients more important than...

Chris Antonio
8 years ago
Q: What are your thoughts on counting calories? Do you think it’s more important to track how many...

How can I change dumbbell rows for a more...

Chris Antonio
8 years ago
Q: I often get confused as to how to progress exercises to make my workouts more challenging. Can...

What are the biggest leg press mistakes?

8 years ago
Q: I often see people in the gym using the leg press machine but feel they use a lot of bad...

Are dips for chest or triceps?

Chris Antonio
8 years ago
Q: I had a debate with my training partner the other day about whether dips are a chest or...
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How does proper hydration impact my workouts?

Chris Antonio
8 years ago
Q: What are your thoughts on drinking water and exercises? I sometimes have trouble drinking more...
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What advice do you offer for strengthening the...

Chris Antonio
8 years ago
Q: The weakest part of my body is my abs and core, and I have never been able to fix this...
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What types of intervals have you found to be...

Chris Antonio
8 years ago
Q: I have read many times that interval training is one of the best ways to burn fat. Can you...
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Four bird dog variations to strengthen the lower back

Chris Antonio
8 years ago
Anyone who's ever trained with us knows we are big fans of strengthening posterior chain...
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How often do I need to change my workout?

Chris Antonio
8 years ago
Q: I recently started lifting weights and have had good results but I’m confused about when to...
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Seven things to avoid when trying to get in shape

Chris Antonio
8 years ago
It’s that time of year again. People all over are trying to shed the extra weight gained over the...
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The fitness journey is well worth the struggle

Chris Antonio
8 years ago
If you could snap your fingers and magically appear in great shape, would you do it? Of course, why...
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Knowledge is the key to staying in shape

Chris Antonio
8 years ago
Q. For many years I’ve struggled to stay in shape, but it’s not as if I haven’t made an effort...
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How can I incorporate 21s into my workouts?

Chris Antonio
8 years ago
Q: What are your thoughts on 21s, and do you use them in your workouts? Also, are there any...
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Should I stretch before lifting weights?

Chris Antonio
8 years ago
Q: I have always heard that stretching is a very important part of getting and staying in shape...
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Small details can mean big results in the gym

Chris Antonio
8 years ago
Weightlifting is all about angles. How you align your body during exercises can make a huge...
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Holiday fitness gift guide 2015

Chris Antonio
8 years ago
Looking for that perfect gift for your fitness-oriented significant other? Why not give something...
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Six great exercises with a stability ball

Chris Antonio
8 years ago
Who would ever have thought that a rubber ball filled with air would be a versatile and inexpensive...
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Four express workouts for holiday travel

Chris Antonio
9 years ago
The busiest travel weekend of the year is coming up, and you’ll more than likely be scrambling to...
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Five ways to work around common injuries

Chris Antonio
9 years ago
When I was young, I believed there were certain exercises that had to be done even if I was injured...
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How often should I change my routine?

Chris Antonio
9 years ago
Q: I recently started lifting weights and I have had good results, but I’m confused about when...
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Five great band exercises you should be doing

Chris Antonio
9 years ago
In my last column, I made the case for why everyone should be integrating band training into their...
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Bands should be an important part of your training

Chris Antonio
9 years ago
OK, I get it, stretching a color-coated piece of rubber tubing doesn’t exactly look as intense as...
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Mr. Olympia 2015 and some history

Chris Antonio
9 years ago
It doesn’t matter whether your passion is CrossFit, bodybuilding or general fitness, you were...
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Former Navy football player drops 50 pounds

Chris Antonio
9 years ago
Larry Cylc Jr. was an outstanding Delaware high school football player who was talented enough to...
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What muscles make up my core?

Chris Antonio
9 years ago
Q: A few years ago, I injured my back and it has never been completely healed to where I am...
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Five techniques to maintain your gains

Chris Antonio
9 years ago
Congratulations! You're in great shape, but now how will you stay there? This is the question...
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What foods should I exclude from my child’s lunch...

Chris Antonio
9 years ago
Q: As my kids go back to school, I’m faced with the task of finding healthy foods to feed them...
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Don’t miss Delaware’s largest mud run Sept. 20

Chris Antonio
9 years ago
The largest mud run in Delaware will take place Sunday, Sept. 20, at Frightland in Middletown. To...
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How do I vary cardio workouts to get more results?

Chris Antonio
9 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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How do I take my workouts to the next level?

Chris Antonio
9 years ago
Q: I know that lifting weights can cause a calorie burn that can last all day and that it’s...
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Five myths to avoid for better results

Chris Antonio
9 years ago
I never run out of good material when it comes to dispelling fitness myths, because it seems people...
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Are light or heavy weights better to burn fat?

Chris Antonio
9 years ago
We have all heard the myth, “If you want to get in great shape, lift light weights for more reps...
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How do I create a successful fitness plan?

Chris Antonio
9 years ago
Q: I am getting ready to start a fitness regimen and I was wondering if you had any advice on...
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Do you have any suggestions for getting enough protein?

Chris Antonio
9 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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Don’t miss the Kelly J. Fritchman Memorial 5K

Chris Antonio
9 years ago
For the past six years, friends, family and fitness buffs have gathered at Irish Eyes in Lewes to...
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How often should I change my workout?

Chris Antonio
9 years ago
Q: I recently started lifting weights and have had good results, but I’m confused about when to...
ASK THE TRAINER

What are your thoughts on lifting and constant tension?

Chris Antonio
9 years ago
Q:. What are your thoughts on faster reps with momentum compared to lifting slow and placing...
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What programs are best for getting results?

Chris Antonio
9 years ago
Q: Do you have any suggestions on how to make a workout program? Also, how do I change things...
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Time-saving summer workouts

Chris Antonio
9 years ago
Q: I was wondering if you had any suggestions for a faster, more intense workout that I can do...
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Upgrade your workout with these four dips

Chris Antonio
9 years ago
It’s important to know how to upgrade exercises to increase the intensity as you get stronger and...
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Why do some people react negatively to weight loss?

Chris Antonio
9 years ago
Q: I have recently lost a lot of weight, and I am completely surprised and caught off guard by...
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Are functional exercises better than isolation...

Chris Antonio
9 years ago
Q: Do you think faster, functional exercises like kettle bell swings are better than slower,...
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You can’t outrun an unhealthy diet

Chris Antonio
9 years ago
A recent study in the British Journal of Sports Medicine says you can’t outrun an unhealthy diet. I...
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Use a 360-degree approach to shoulder training

Chris Antonio
9 years ago
In most gyms today, there is a lot of emphasis on overhead movements, like the clean and jerk,...
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What are the mental benefits of exercise?

Chris Antonio
9 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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Is playing sports worth the risk of injury?

Chris Antonio
9 years ago
Q: With all the controversy surrounding concussions, knee injuries and other sports-related...
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Can negatives spark new muscle growth?

Chris Antonio
9 years ago
Q: I have read a lot about special techniques that are supposed to accelerate fat loss and...
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How do I fix muscle imbalance?

Chris Antonio
9 years ago
Q: I have been weight training for a while, but I seem to have developed an imbalance where my left...
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What is the best squat stance?

Chris Antonio
9 years ago
Q: When squatting, does your stance matter, or is there a foot position that is best for each...
Ask The Trainer

How do I control cravings?

Chris Antonio
9 years ago
Q: One of the most difficult parts of getting in shape is controlling my cravings for unhealthy...
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Four things you trained your body to do may be...

Chris Antonio
9 years ago
The human body is an amazing computer that will adapt to almost any behavior, so just because you’...
Ask The Trainer

How do I vary cardio workouts to get more results?

Chris Antonio
9 years ago
Q: I have been working out for six months and have been quite successful. I’ve lost a total of...
Ask The Trainer

Fitness apps to help you achieve your goals

Chris Antonio
9 years ago
In today's age of rapidly changing technology, it makes perfect sense to utilize fitness apps...
Ask The Trainer

Follow these common-sense tips in the new year

Chris Antonio
9 years ago
Every January, thousands of people flock to local gyms with the hope of getting in shape and losing...