Gallery • 59 Photos

Photo By Taylor Eaves

Wesley Campbell, the fitness manager of Xsport Fitness in Batavia, has been helping members get in shape since June of 2013. Campbell demonstrates the proper form of a squat by putting the bar behind his neck, resting it on his upper shoulders. He bends his knees until the back of his thigh and calf make a 90 degree angle, and then comes back up.

Staying in shape comes with not only hard work, but knowledge. Many people who want to stay fit might still have a few burning questions. General Manager of XSport Fitness Brian Kravcar offers his expertise in regards to everything someone needs to know about keeping active. XSport Fitness is a local gym in Batavia.

Q: What is the healthiest lifestyle: vegan, vegetarian or eating meat?

A: That’s really a preference, but there are a lot of benefits that come with eating meat. It helps with maintaining all around muscle. Lean meats are the most significant source of protein. Although with not consuming meat, it can be easier to eat a lot cleaner.

Q: Do you really need to eat breakfast in the morning?

A: You don’t have it, but it definitely helps! Eating in the morning gives your metabolism a boost for the rest of the day. For breakfast try to eat proteins and carbs. Low sugar oatmeal and eggs are perfect.

Q: What’s so great about supplements? (protein shakes)

A: Supplements are a great meal replacement for on the go. For people who struggle with  eating enough protein each day, shakes come in handy because they give a boost of protein. I wouldn’t recommend drinking more than two protein shakes a day, especially for someone tryring to lose weight. They have a lot of calories.

Q: Does weightlifting decrease the size of women’s breasts?

A: It could, from doing a lot of chest workouts. Normally stomach fat is first to go though. On the bench press, try using less weight with more reps or try doing push ups instead. This will work on toning your chest and core at the same time.

Q: How can I make my muscles as big as possible?

A: Up your calorie intake in a good way, by eating healthy foods. Slow down the intensity and lift for power. Also slow down the cardio. How well you move your body and your form is everything.

Q: How can I tone up, but not have my muscles be huge?

A: Use multiple muscle groups with each workout, like air squats, lunges, pushups, planks, etc. Switch up your workouts a lot to keep it interesting.

Q: How do I lose all of my fat?

A: Watching your diet is the most crucial part to losing weight. Keep the foods you eat interesting so you don’t get bored. For example, instead of bread and pasta, eat whole grain rice and potatoes. Familiarize yourself with seasoning your food! From a workout standpoint it’s pretty simple. Do plenty of cardio and some strength training too. That’s what will keep your metabolism high, allowing you to naturally burn more calories. Also, a common misconception for losing weight is to go cardio crazy. Although cardio is helpful in shedding weight, a weight loss targeted workout should be 30 percent cardio and 70 percent high intensity strength training.

Q: I ate an unhealthy meal… Opps! What do I do now?

A: When you eat something bad, never skip the next meal. Eating unhealthy once in a while can actually spike your metabolism because your body isn’t used to it. Also if you’re going to eat an unhealthy meal, try to eat it in the morning so you have all day to burn the calories off.

Q: How do I get abs?

A: Bottom line; have a good diet. You can do sit ups all day, but it won’t get rid of your body fat. You’ll only gain muscle underneath your stomach fat. If you have a lot of stomach fat, do something more productive like total body training.

Q: When is the best time of the day to workout?

A: That’s a matter of opinion. I would recommend going when you feel most productive. If you’re a morning person, have going to the gym be the first part of your day. Don’t let the daily routine be an excuse not to go.

Q: What are some benefits of working out?

A: It helps your overall health, confidence and productivity. Down the road, it helps prevent cholesterol, high blood pressure, diabetes, heart disease, stroke, and even cancer.

Q: How often or long should I workout for?

A: You should workout at least three to five times a week. Leave at least one day of the week for a rest day. Try to workout for at least a hour.