Maintaining Bodyweight

So you got to the weight that you want

First off congratulations on hitting your goal weight. If you haven’t already you should really take the time to let that sit in, awesome job. So you've gotten to the point that you truly feel comfortable with the weight that you are at. How are we going to keep it for good, is the question? This is how and you will be please to know, it's much easier to maintain than it was to lose or gain weight.

The Five Low, Five High

I like to call this the rule of five. Meaning five below your ideal weight or five above your ideal weight. Our weight fluctuates it will never be the same number. Once it goes above 5lbs or below 5 lbs you will know it’s time to take a little action again to get your weight back to it's ideal weight. 

Setting Up Macros to Not Gain

The weight on the scale will always move a little bite. If you aren’t trying to gain weight you need to set your calories to not gain or lose weight. A nice macro split of 50% Carbs 30% Protein and 20% Fat. This tends to be a really good start, once you know the right amount of calories you need to maintain weight.

Exercise the Same But Drop The Cardio

Personally I drop cardio when I’m maintaining. I feel cardio is best served as a tool for fat loss. If you use cardio all the time you won’t be able to utilize it in your fat loss arsenal if you will. When I am maintaining
I will still do my workouts the same way, minus the cardio. I generally don’t need to drop my calories despite the cardio leaving because I am maintaining at this moment not trying to lose weight.

At Home Coreball Glute Hamstring Workout

The best thing about this routine is that it can be done quickly and at home. It's a great quick workout, best of all you only one thing for it a coreball. Check it out.

Testimonial By Shaun

Meet Shaun:

Shaun got over a bad back and neck injury from a car accident while training with me. It was a very slow process. Shaun ended up having such a drive and passion for exercise after getting over his injury that he I made him exercise partner. For a short while we tried making Q&A fitness youtube videos. Later on as I got over booked with clients I would call upon Shaun to assist me with personal training some of my clients.

Shaun's Words:

"Hi, My name is Shaun. I just wanna tell you people out there that my life has changed for the better. I was once a kid that was really small when I was growing up. I have tried everything to gain lean muscle over the years and nothing ever worked. I realized that I was doing things wrong until Mathew started training me. I learned that hard work and dedication can take you very far in anything you do in life. My nutrition and diet was very important so he made a chart for me. I never would have thought I would be squatting 300 pounds. Elevation in the mind made me focus on building up my attributes such as confidence,focus, and intensity through the strict regimens bodybuilders achieve. My goal is to be the best athlete I can possibly be. The more I train, the more I feel healthy and energized to handle all the rigorous obstacles this world offers. So that the beauty of peace and longevity nourishes the body, mind, and soul. I wish everyone luck and I hope this inspires others." -Shaun

Shaun's Video Testimonial

Testimonial By Joel

Meet Joel

Over the years Joel has become a good friend as have most of my clients. Joel is unique in that his story wasn't about losing weight, he just wanted to get in better shape.  Physically, he was my weakest client and today, with the help of my training methods, he truly is the strongest client. As I like to say Joel is a deceptive power house.  Based on the feats he has accomplished, he lives up to the saying, 'age is nothing but a number'. My personal hope & goal is to be as strong as hm when I get older. I find it funny that I train him yet somehow he has become my inspiration for what I want to achieve in the years to come. I'm starting to realize that as I'm typing out his intro, that even though Joel is writing a testimony for me, it sounds like I'm writing a testimonial for him. itone for me. I truly feel thankful to have met and trained him.

Joel's Words

"I've never thought I could get back into shape. With Matt's expert guidance, I've been able to lose weight, meet my goals and gain far more strength then I imagined possible. Matt takes a personal approach, designing a program to meet your goals. I am continually impressed with his depth of knowledge, and ability to adapt the fitness program around my personal goals and needs. He combines health and fitness passion, knowledge of physiology and how the body responds to exercise. Matt's a rare and uniquely skilled trainer who I do not hesitate to recommend to anyone looking to get into shape"  -Joel Plaut 

(For a real trainee's perspective on what it's like training with me you can email Joel  Joelplaut@gmail.com)

Joel's Video Testimonial

Joel was kind enough to make a video testimonial for me as well

Testimonial By Danielle

Meet Danielle

Danielle got leaner for her wedding and looked great for it. She is now a proud mother.

Danielle's Words

"I'm not a person that is normally motivated to workout. I have a gym membership and for awhile I was going 2-3 times a week. Unfortunately I was not seeing results that I wanted so I eventually stopped going. I started comign to Matt with my sister because I was getting married and wanted to look fantastic in my dress. What suprised me the most was that I enjoyed every session. I went home each time feeling like I accomplished something. The exercises were creative and different every time. I noticed result immediately - even small result like being able to do an extra push ups with every session. Over the course of my sessions I lost 13.8lbs, 5" in my waist, and over 10% of body fat! Now I look slimmer, I feel great, I have more energy....... and yesI I look absolutely stunning in my dress : ) I can't wait to continue after my honeymoon! Thanks!!!"  -Danielle

Testimonial By Lou

Meet Lou

Lou is a great friend, that I met while attending St. John's University  In this picture you see what a solid a one month transformation can look like.

Today Lou has maintained his weight loss and soon will be a proud father. If you are in the Queens/Long Island area you can meet Lou when he is performing with band Hard Drive (a local cover band). He is a great guitar player and you will enjoy the show.

Feel free to ask him any questions you might have about me.

Lou's Words

"Matt saved my life (no BS). He taught me about nutrition & proper exercise (which other "Personal Trainers" & experts never did). Before I signed up with Matt, I was 285 lbs, eating 3400 calories a day, a smoker (Marlboro 100s) & depressed. Well, Matt changed all that. I'm not getting compensated for this testimonial. This guy pushed me until I puked my guts out from years of fast food abuse. I kept coming back for more. I did not quit. His 12-day plan pushed me mentally, emotionally & physically. It's now 2 months later. I'm bordering on 265, I can now run a mile in 15 minutes, AND after 11 years, I quit smoking. I eat 1600-1800 calories a day, I still walk everyday, and I can do 3 1-hour sets with my band on a nightly basis. Thanks, Matt! I'm coming back for round 2! YOU SAVED MY LIFE!" -Lou Mavroudis

Testimonial by Genine

Meet Genine 

Genine was on of my first clients and she certainly kicks butt on a punching bag. At the time of this photo she had three children. Now she has another son and she is looking just as good if not better then before. She knows what she needs to do to keep in shape and keep kicking butt.

Genine's Words

"Matt is a miracle worker! I did the package that included 12 sessions and I will be doing it again! I went to Matt to get back in shape and lose all the baby weight that adds up after 3 kids. In that time I lost a combined 11 inches, 10.21% of my body fat and about 48 lbs. He's got unbeatable rates, exercises and workouts that really work and best of all it was always fun so the time flew by! (which for someone who absolutely hates exercising is saying a lot!) I highly recommend training with Matt!"  -Genine Wightman



Genine Video Testimonial 

Genine was even kind enough to make me a video testimonials when I was first starting out.