How much time do you spend in the gym on a weekly basis?<\/h3>\n
I usually spend most of my time at the gym. I will do about an hour of conditioning in the morning\u00a0then we go back for more of a gymnastics workout in the afternoon for about 3-5 hours. So it\u00a0depends on the day and the training period we are in, whether we are doing routines or just skills.\u00a0So probably anywhere between 30-40 hours a week probably<\/p>\n
<\/h3>\n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”1_2″][et_pb_image src=”http:\/\/gymperformance.ch\/wp-content\/uploads\/2015\/10\/Jake-Dalton1-e1445975278178.jpg” align=”center” use_border_color=”off” _builder_version=”3.9″ alt=”Jake Dalton – Interview”]
\n[\/et_pb_image][\/et_pb_column][et_pb_column type=”1_2″][et_pb_text background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” background_position=”top_left” background_repeat=”repeat” background_size=”initial”]<\/p>\n
How does a regular day in the gym look like?<\/h3>\n
An hour of strength in the morning includes a circuit done for cardio and strength. Basically a HIIT\u00a0workout based on gymnastics skills. Then in the afternoon I will spend about 3-4 hours practicing\u00a0the other events\/skills or routines. I usually end with some more specific strength on rings and then\u00a0I like to have a protein shake when I stretch at the end of workout too.<\/p>\n
Which one is your favorite event and why?<\/h3>\n
My favorite is probably floor. Although I like different events when I am learning a new skill but floor is probably my favorite. There are just so many variations of skills and combinations you can put together so it makes it really fun.<\/p>\n
<\/h3>\n
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You\u2019re in great physical shape. Is that all coming from bodyweight moves or do you lift weights on regular basis?<\/h3>\n
It started from all bodyweight. I do more weights now just because I want to get better at rings so I am trying to utilize weights for rings as well.<\/p>\n
Would you say your aesthetic physique is a byproduct of your performance or do you sometime work out for aesthetic reasons?<\/h3>\n
I think my physique started from my gymnastics performances and workouts but over the last three years I have started really enjoying working out for a aesthetic reason. I love being in good shape and it can only help my performance in the gym so why not continue.<\/p>\n
Working on certain muscles without getting too sore the next day seems to be a challenge.\u00a0What\u00a0actions do you take for recovery?<\/h3>\n
I like to think that nutrition has a big factor in recovery. I usually try to get either food or at least a\u00a0protein shake in right after I workout to fuel my body. I also think sleep is very important. I cant\u00a0really remember the last time I was up past midnight. I usually am in bed around 10 and get up\u00a0about 7. Sometimes we have to get up for 6am workouts so I make sure to be in bed around 10 for\u00a0that too.<\/p>\n
How do you keep your flexibility while gaining strength at the same time?<\/h3>\n
Flexibility is like anything else. As long as you work at it and you\u2019re consistent with it then it will\u00a0improve. It is hard the more muscle you try to build but as long as you stretch everyday it will help.<\/p>\n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”1_2″][et_pb_text background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” background_position=”top_left” background_repeat=”repeat” background_size=”initial”]<\/p>\n
Could you tell us what you eat on a\u00a0daily basis?<\/h3>\n\n- Breakfast: 4 egg whites, strawberries and \u00bd cup of oatmeal<\/li>\n
- Snack: 2 hard boiled egg whites on a small wheat toast<\/li>\n
- Lunch: 4-6 oz chicken or ground turkey, brown rice<\/li>\n
- Snack: protein shake<\/li>\n
- Dinner: salmon\/chicke\/steak, salad and sweet potato<\/li>\n
- Snack: beef jerky<\/li>\n<\/ul>\n
My diet does change a little in off-season. I allow myself to have some more treats. When I am in\u00a0training I really dial it in and stay on track.<\/p>\n
<\/h3>\n
[\/et_pb_text][\/et_pb_column][et_pb_column type=”1_2″][et_pb_image src=”http:\/\/gymperformance.ch\/wp-content\/uploads\/2015\/10\/Jake-Dalton3-e1445975701926.jpg” align=”center” use_border_color=”off” _builder_version=”3.9″ alt=”Jake Dalton – Full Planche”]
\n[\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”4_4″][et_pb_text background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” background_position=”top_left” background_repeat=”repeat” background_size=”initial”]<\/p>\n
I know you\u2019re an ambassador of AdvoCare. What is your supplementation like and what do you like\u00a0about them?<\/h3>\n
I love that they have their products tested by informed choice. It is nice to know what you are taking is safe.\u00a0I take muscle gain for their protein, omega plex for fatty acids, spark for pre workout, and bio charge for BCAA’s.<\/p>\n
Not a long time ago, you had a shoulder injury.\u00a0What was the reason for it and what actions to you\u00a0take to avoid injuries?<\/h3>\n
I had a cyst that was pinching a nerve and it was caused from a small slap tear in my labrum. The\u00a0cyst is just something that happens and they don\u2019t really know why it appeared other than the fluid\u00a0from the labrum. I really try to stretch before I workout to keep my body loose. I also use a foam\u00a0roller to roll out my muscles.<\/p>\n
<\/h3>\nIn Calisthenics and street workout, full planche is considered as the most\u00a0powerful skill.\u00a0What advices do you give to someone who wants to learn the planche?<\/h3>\n
For something like that I would say you just have to build a foundation of strength. Start in a tuck\u00a0planche and hold that. Build up how long you can do that and also doing the push ups. I like the\u00a0idea of maxing out then repeat it a few times. This helps you challenge your max number and build\u00a0it up.<\/p>\n
What are the most common mistakes people do in terms of training and diet in\u00a0your opinion?<\/h3>\n
They over look the nutrition side of things. You cannot outwork a bad diet. You have to have\u00a0nutrition on point and be consistent. You have to focus on nutrition and workouts. They go hand in\u00a0hand. Also HIIT workouts are great for burning fat.<\/p>\n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”1_2″][et_pb_image src=”http:\/\/gymperformance.ch\/wp-content\/uploads\/2015\/10\/Jake-Dalton4.jpg” align=”center” use_border_color=”off” _builder_version=”3.9″ alt=”Jake Dalton – A Winner!”]
\n[\/et_pb_image][\/et_pb_column][et_pb_column type=”1_2″][et_pb_text background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” background_position=”top_left” background_repeat=”repeat” background_size=”initial”]<\/p>\n
<\/h3>\nJake, you\u2019ve started gymnastics at a very young age. Let\u2019s imagine someone wants to start\u00a0gymnastics with age 25 or even older. What routine do you recommend to them? How often should\u00a0they work out, and what exercises should they do regularly to become the strength that is needed\u00a0to be good at gymnastics?<\/h4>\n
I would say start with the very basic skills. Things like handstands against a wall, chin ups and\u00a0push ups and planches. A lot of bodyweight work. You have to learn how to use your bodyweight\u00a0and balance it all at the same time. It is a very different kind of workout doing gymnastics and it can\u00a0be very dangerous. Stretching will be another key factor.<\/p>\n
<\/h3>\n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”4_4″][et_pb_text background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” background_position=”top_left” background_repeat=”repeat” background_size=”initial”]<\/p>\n
What three tips do you give to someone who\u2019d like to get a body like yours?<\/h3>\n
1. Be consistent<\/p>\n
2. Find a nutrition plan that works for you<\/p>\n
3. Mix up workouts and have fun with them<\/p>\n
[\/et_pb_text][et_pb_text background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” background_position=”top_left” background_repeat=”repeat” background_size=”initial”]<\/p>\n
Follow Jake Dalton<\/h3>\n
Blog
\n<\/a>Facebook
\n<\/a>Twitter
\n<\/a>Instagram<\/a><\/p>\n[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” gutter_width=”3″ padding_mobile=”off” background_color=”#ffffff” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” column_padding_mobile=”on” background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”4_4″][et_pb_text background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid” background_position=”top_left” background_repeat=”repeat” background_size=”initial”]<\/p>\n
![\"MartinBl\u00e4ttler\"](\"http:\/\/gymperformance.ch\/wp-content\/uploads\/2016\/06\/MartinBl\u00e4ttler.png\")
<\/p>\n
I hope you enjoyed this post as much as I did. More interviews with other athletes are already on their way.\u00a0Feel free to leave a feedback in the comment section.<\/p>\n
Martin Bl\u00e4ttler, Founder of GymPerformance<\/p>\n
[\/et_pb_text][et_pb_social_media_follow link_shape=”circle” background_layout=”light” url_new_window=”on” follow_button=”off” border_radii=”on|100%|100%|100%|100%”][et_pb_social_media_follow_network social_network=”facebook” url=”http:\/\/facebook.com\/gymperf” skype_action=”call” bg_color=”#3b5998″] facebook [\/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=”twitter” url=”https:\/\/twitter.com\/GymPerf” skype_action=”call” bg_color=”#00aced”] Twitter [\/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=”google-plus” url=”https:\/\/plus.google.com\/107752481309155724516\/posts” skype_action=”call” bg_color=”#dd4b39″] Google+ [\/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=”instagram” url=”https:\/\/instagram.com\/gymperformance” skype_action=”call” bg_color=”#517fa4″] Instagram [\/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=”youtube” url=”https:\/\/www.youtube.com\/channel\/UC1CoXfnLmtyf1rRcuRFEKTw” skype_action=”call” bg_color=”#a82400″] Youtube [\/et_pb_social_media_follow_network][\/et_pb_social_media_follow][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n<\/span>","protected":false},"excerpt":{"rendered":"I got the chance to conduct an interview with no other than Jake Dalton. Jake is a professional American gymnast who has already won 4 medals in World Championships. Above\u00a0that, he proudly represented the United States at the Summer Olympics 2012 in London.\u00a0Without doubt, Jake\u2019s skills are outstanding. Let me show you YouTube movie in […]<\/p>\n","protected":false},"author":1,"featured_media":11319,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"
I\u2019d be surprised if you haven\u2019t stumbled across Gregory O\u2019 Gallagher yet.<\/p>
\u00a0<\/p>
He\u2019s the founder of Kinobody, a YouTube personality, he has released various workout programs and helped hundreds of people to get in better physical shape.<\/p>
\u00a0<\/p>
Greg is indeed a big cheese in the fitness scene. He\u2019s well-known for his special approach on nutrition as he enjoys chocolate, french fries, ice cream and other foods which are considered as unhealthy while maintaining a muscular body.<\/p>
\u00a0<\/p>
Moreover, not like most fitness enthusiasts, Greg doesn\u2019t supplement protein.<\/p>
\u00a0<\/p>
Doesn\u2019t matter whether you want to gain muscle or lose body fat, Gregory O\u2019 Gallagher provides a workout system for everyone\u2019s desire.<\/p>
\u00a0<\/p>
The most popular training systems are called Aggressive Fat Loss Program and Greek God Program.<\/p>
\u00a0<\/p>
Recently, the Kinobody Bodyweight Master Program has been released and with that, he has entered the world of Calisthenics, Freeletics, and other bodyweight based Sports.<\/p>
\u00a0<\/p>
In the following video, he\u00a0introduces the Greek God Muscle Building Program:<\/p>
\u00a0<\/p>
*YOUTUBE LINK*<\/p>
\u00a0<\/p>
Greg was willing to answer some questions about training and diet, and also provides an in-depth view into his daily everyday as business man.<\/p>
\u00a0<\/p>
- Greg, tell us how you got in the fitness industry and more specifically, how you made a living from the hobby you like most, which is fitness?<\/span><\/li><\/ol>
\u00a0<\/p>
I\u2019ve always been passionate about fitness, since I was a child. Once I learned that you could charge people to help them workout, aka, be a personal trainer, I knew I wanted to work in fitness\u2026 <\/span><\/p>\u00a0<\/p>
I started a personal training business at 18 years old. That said, it wasn\u2019t completely fulfilling, I knew I needed something more. The answer was to share my fitness approach with the world. <\/span><\/p>\u00a0<\/p>
I started sharing my workout and nutrition advice on my blog and youtube channel. Eventually people wanted me to create books.. I did. <\/span><\/p>\u00a0<\/p>
- As you offer different kinds of workout programs, write fitness articles and record podcasts, you\u2019re not only a fitness enthusiast, but also a business man. People see yourself as more than just a personal trainer. You\u2019re kind of a mentor for them, a lifestyle coach. As what do you see yourself?<\/span><\/li><\/ol>
\u00a0<\/p>
The longer I work in the fitness industry, the less and less I\u2019m interested in fitness. Once you figure things out and get a handle on how to achieve your fitness goals, it becomes a little redundant. <\/span><\/p>\u00a0<\/p>
I know how to help someone get down to 6% body fat, and absolutely enjoy it. I know how to help someone reshape their mental model to succeed. I know how to get someone to develop great muscle proportion and gain strength while staying lean\u2026 <\/span><\/p>\u00a0<\/p>
I\u2019ve accomplished all my goals in the fitness field. So I find myself more keen on growing in different ways and sharing knowledge that goes beyond fitness and nutrition. So in the next couple years, I definitely see Kinobody evolving further, and becoming more of a total lifestyle brand. <\/span><\/p>\u00a0<\/p>
Which makes sense, because, my motif has always been fitness should enrich your life, not consume it. And I strongly believe in growing in multiple ways, and even making fitness a secondary goal. <\/span><\/p>\u00a0<\/p>
But beyond just sharing really great fitness and nutrition strategies, there\u2019s so much more that goes into that. As far as building Kinobody, I\u2019ve had to learn to become a great writer, speaker and motivator. <\/span><\/p>\u00a0<\/p>
I\u2019ve had to learn how to motivate and inspire people and how to deeply connect with them. I\u2019ve had to learn how to make people downright pumped up to start one of my programs. <\/span><\/p>\u00a0<\/p>
Now as things go on, I want to open the doors to helping people in more ways. In teaching them how to achieve the life of their dreams. Not just the perfect body, but the total package. <\/span><\/p>\u00a0<\/p>
So I don\u2019t really have an identity I have given myself yet. I\u2019d rather not define it. <\/span><\/p>\u00a0<\/p>
- Quite frankly, I consider yourself as a successful person. You have not only created a body which is admirable, but also a business out of it. What has been the hardest part on your way to success? <\/span><\/li><\/ol>
\u00a0<\/p>
There hasn\u2019t really been a hardest part\u2026 Nothing really strikes me as extremely hard about it. I absolutely love what I do and I have a strong vision of where I want to go\u2026 When you love what you do and you have a powerful vision of where you are going, there\u2019s nothing really hard.<\/span><\/p>\u00a0<\/p>
There\u2019s no struggle. That said, the hardset thing I have achieved, hasn\u2019t been in business direclty, but rather in fitness.<\/span><\/p>\u00a0<\/p>
The hardest thing I have achieved, was learning how to stay at 6-8% body fat, while absolutely loving live. It took years of struggle, years of failure, years of self hatred, until I finally found the light. It wasn\u2019t just a fitness \/ nutrition thing, much of what I learned was taking on the mindset and outlook. <\/span><\/p>\u00a0<\/p>
This is also, what largely, has led to the success of my brand. When people are introduced to Kinobody, they fall in love. They tell their friends, their entire life is improved. They\u2019re reaching their goals and enjoying life to the utmost. <\/span><\/p>\u00a0<\/p>
- Let\u2019s now speak about your workout programs. From Aggressive Fat Loss, Warrior Shredding Program, Greek God Program and more, you offer a wide variety of different programs. What are the differences of them and how do I know which one I should buy? <\/span><\/li><\/ol>
\u00a0<\/p>
I think it\u2019s important to preface that I created each program for myself. I had a specific goal, and I crafted a full blown program together for myself, to achieve my goals\u2026 <\/span><\/p>\u00a0<\/p>
So I\u2019ve used each and every program for several months to achieve a specific result. And to this day, I\u2019m always following some program or a variation of it\u2026.<\/span><\/p>\u00a0<\/p>
The Aggressive Fat Loss Program is great if someone\u2019s main goal is to lean up quickly, and they\u2019re not as concerned with gaining muscle or strength. If someone wants to lean up, but optimize strength and physique development at the same time, the Warrior Shredding Program would be the better bet. <\/span><\/p>\u00a0<\/p>
If you\u2019re already lean and you want to gain strength and great muscle size and proportion, the Greek God Program is the best program. <\/span><\/p>\u00a0<\/p>
My most advanced muscle building program is the Superhero Bulking Program, which I love. I\u2019ve used it to add a ton of size to my shoulders and arms, two areas I\u2019ve struggled with. But it\u2019s best to wait until you develop a good level of strength and size first. Hence, why I don\u2019t talk about it as much as the Greek God Program. <\/span><\/p>\u00a0<\/p>
Each program is similar in a lot of ways, but also different. The calories and macros, change with each respective goal and program. The amount of training volume is adjusted in each program\u2026<\/span><\/p>\u00a0<\/p>
And frankly, it\u2019s good to have different workout program set ups, for long term progress. Your body needs <\/span><\/p>\u00a0<\/p>
- Could you give us an overview on your current training regime?<\/span><\/li><\/ol>
\u00a0<\/p>
Monday: Chest, Biceps<\/span><\/p>Tuesday:\u2026<\/span><\/p>Wednesday:\u2026<\/span><\/p>\u00a0<\/p>
I\u2019m in the process of adjusting my program for fun\u2026 But recently it\u2019s been two workouts per week, like so\u2026.<\/span><\/p>\u00a0<\/p>
On Monday I do the following:<\/span><\/p>\u00a0<\/p>
Incline Bench: 3-4 sets Reverse Pyramid <\/span><\/p>Overhead Dumbbell Triceps Extensions: 3-4 sets Reverse Pyramid<\/span><\/p>Cuban Presses: Rest Pause <\/span><\/p>Forward Lunges: 3 sets of 6 <\/span><\/p>\u00a0<\/p>
On Thursday I do the following <\/span><\/p>\u00a0<\/p>
One arm chins: 3 sets of 2 reps <\/span><\/p>Standing Press: 3 sets Reverse Pyramid <\/span><\/p>Barbell Curls: 3 sets Reverse Pyramid <\/span><\/p>Weighted Pistols: 3 sets of 3-5 reps <\/span><\/p>\u00a0<\/p>
- You\u2019ve recently published a new workout system called Bodyweight Mastery Program. Are bodyweight exercises something you have been doing for a long time? What do you like most about training with your own bodyweight?<\/span><\/li><\/ol>
\u00a0<\/p>
I\u2019ve been utilizing bodyweight training quite extensively, since I was 13 years old. I remember training for the muscle up and one arm chin up and nailing them both when I was 15. <\/span><\/p>\u00a0<\/p>
So yes, it\u2019s been something that I\u2019ve been using for a long time. I like the fact that with bodyweight training, you can do them absolutely anywhere. <\/span><\/p>\u00a0<\/p>
As well, I like that bodyweight training rewards leanness. If you want to become a master at bodyweight training, you must be very, very lean. <\/span><\/p>\u00a0<\/p>
For this reason, people that implement bodyweight training, usually stay a lot leaner than pure lifters. <\/span><\/p>\u00a0<\/p>
- What\u2019s the main difference between working out with weights and working out using your bodyweight only in your opinion? What do you prefer? <\/span><\/li><\/ol>
\u00a0<\/p>
There isn\u2019t much different. Resistance is resistance. The main difference is in the progression. To progress weight weights, all you have to do is add weight..<\/span><\/p>\u00a0<\/p>
To progress with bodyweight, you need to work up to more advanced variations. <\/span><\/p>\u00a0<\/p>
- What\u2019s your diet like? For someone who hasn\u2019t known you before, can you tell the difference in your nutritional approach compared to other personal coaches?<\/span><\/li><\/ol>
\u00a0<\/p>
I fast each day\u2026 I\u2019ll wake up, for the first 2-3 hours, I\u2019ll drink water and sparkling water. Then I\u2019ll have two cups of coffee, slowly, over the next few hours. Next thing I know, I\u2019m well into the afternoon and I\u2019m not even hungry..<\/span><\/p>
<\/span>I\u2019ll have a couple pieces of fruit. Then a massive dinner. And at night, usually a big 100g (570 calorie) chocolate bar and pop chips or cheese quesidilla\u2019s. I also have drinks quite a few nights per week. Old fashioned\u2019s and whiskey club soda\u2019s are my favorite. <\/span><\/p>\u00a0<\/p>
My nutrition approach, is all about structing the diet in the way that is absolutely most enjoyable. If you need to eat 2000 calories to lean down, I want to find the approach that makes eating 2000 calories as rewarding and sustainable as possible\u2026<\/span><\/p>\u00a0<\/p>
I don\u2019t believe in super high protein. I don\u2019t believe in low fat or low carbs. I beleive in balanced macros. I also believe in eating the foods that satisy you and fill you up the most. This doesn\u2019t necessarily mean the clean foods. Just foods that keep you full and satisfied. Meat, potatoes, fruit, chococolate, pop chips, cheese quesidilla\u2019s are definitemy my favorites\u2026 And fried plaintains, a new addiction haha. <\/span><\/p>\u00a0<\/p>
- What supplements to you take why did you decide not to supplement protein?<\/span><\/li><\/ol>
\u00a0<\/p>
I don\u2019t take any supplements. I haven\u2019t used supplements in a couple years now. I don\u2019t bother with protein supplements because they encourage overeating. <\/span><\/p>\u00a0<\/p>
I don\u2019t use supplements because I feel they are highly overrated. <\/span><\/p>\u00a0<\/p>
- I\u2019ve watched a YouTube movie where you perform crazy high box jumps, but you also mention that you want to look muscular. What\u2019s more important for you, Performance or Aesthetics?<\/span><\/li><\/ol>
\u00a0<\/p>
Both. I don\u2019t want one without the other. <\/span><\/p>\u00a0<\/p>
- What three tips do you give to someone who\u2019d like to get a body like yours?<\/span><\/li><\/ol>
\u00a0<\/p>
- Be patient, strive for weekly progress, enjoy the journey, don\u2019t obsess about the end destination <\/span><\/li>
- Be prepared to get very, very strong, track those workouts and constantly be pushing for personal records<\/span><\/li>
- Learn how to eat at a calorie deficit, effortlessly<\/span><\/li><\/ol>
\u00a0<\/p>
\u00a0<\/p>
\u00a0<\/p>","_et_gb_content_width":"","footnotes":""},"categories":[76,77],"tags":[],"yoast_head":"\n
Interview: Jake Dalton Talks Training and Nutrition<\/title>\n<meta name=\"description\" content=\"Jake Dalton excusively talks to GymPerformance founder Martin Bl\u00e4ttler about Training, Nutrition, Supplements and Skill Development.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymperformance.ch\/en\/interview-jake-dalton-talks-training-nutrition-and-skill-development\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Interview: Jake Dalton Talks Training and Nutrition\" \/>\n<meta property=\"og:description\" content=\"Jake Dalton excusively talks to GymPerformance founder Martin Bl\u00e4ttler about Training, Nutrition, Supplements and Skill Development.\" \/>\n<meta property=\"og:url\" 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My diet does change a little in off-season. I allow myself to have some more treats. When I am in\u00a0training I really dial it in and stay on track.<\/p>\n
<\/h3>\n
[\/et_pb_text][\/et_pb_column][et_pb_column type=”1_2″][et_pb_image src=”http:\/\/gymperformance.ch\/wp-content\/uploads\/2015\/10\/Jake-Dalton3-e1445975701926.jpg” align=”center” use_border_color=”off” _builder_version=”3.9″ alt=”Jake Dalton – Full Planche”]
\n[\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”4_4″][et_pb_text background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” background_position=”top_left” background_repeat=”repeat” background_size=”initial”]<\/p>\n
I know you\u2019re an ambassador of AdvoCare. What is your supplementation like and what do you like\u00a0about them?<\/h3>\n
I love that they have their products tested by informed choice. It is nice to know what you are taking is safe.\u00a0I take muscle gain for their protein, omega plex for fatty acids, spark for pre workout, and bio charge for BCAA’s.<\/p>\n
Not a long time ago, you had a shoulder injury.\u00a0What was the reason for it and what actions to you\u00a0take to avoid injuries?<\/h3>\n
I had a cyst that was pinching a nerve and it was caused from a small slap tear in my labrum. The\u00a0cyst is just something that happens and they don\u2019t really know why it appeared other than the fluid\u00a0from the labrum. I really try to stretch before I workout to keep my body loose. I also use a foam\u00a0roller to roll out my muscles.<\/p>\n
<\/h3>\nIn Calisthenics and street workout, full planche is considered as the most\u00a0powerful skill.\u00a0What advices do you give to someone who wants to learn the planche?<\/h3>\n
For something like that I would say you just have to build a foundation of strength. Start in a tuck\u00a0planche and hold that. Build up how long you can do that and also doing the push ups. I like the\u00a0idea of maxing out then repeat it a few times. This helps you challenge your max number and build\u00a0it up.<\/p>\n
What are the most common mistakes people do in terms of training and diet in\u00a0your opinion?<\/h3>\n
They over look the nutrition side of things. You cannot outwork a bad diet. You have to have\u00a0nutrition on point and be consistent. You have to focus on nutrition and workouts. They go hand in\u00a0hand. Also HIIT workouts are great for burning fat.<\/p>\n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”1_2″][et_pb_image src=”http:\/\/gymperformance.ch\/wp-content\/uploads\/2015\/10\/Jake-Dalton4.jpg” align=”center” use_border_color=”off” _builder_version=”3.9″ alt=”Jake Dalton – A Winner!”]
\n[\/et_pb_image][\/et_pb_column][et_pb_column type=”1_2″][et_pb_text background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” background_position=”top_left” background_repeat=”repeat” background_size=”initial”]<\/p>\n
<\/h3>\nJake, you\u2019ve started gymnastics at a very young age. Let\u2019s imagine someone wants to start\u00a0gymnastics with age 25 or even older. What routine do you recommend to them? How often should\u00a0they work out, and what exercises should they do regularly to become the strength that is needed\u00a0to be good at gymnastics?<\/h4>\n
I would say start with the very basic skills. Things like handstands against a wall, chin ups and\u00a0push ups and planches. A lot of bodyweight work. You have to learn how to use your bodyweight\u00a0and balance it all at the same time. It is a very different kind of workout doing gymnastics and it can\u00a0be very dangerous. Stretching will be another key factor.<\/p>\n
<\/h3>\n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”4_4″][et_pb_text background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” background_position=”top_left” background_repeat=”repeat” background_size=”initial”]<\/p>\n
What three tips do you give to someone who\u2019d like to get a body like yours?<\/h3>\n
1. Be consistent<\/p>\n
2. Find a nutrition plan that works for you<\/p>\n
3. Mix up workouts and have fun with them<\/p>\n
[\/et_pb_text][et_pb_text background_layout=”light” text_orientation=”left” text_font_size=”14″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” background_position=”top_left” background_repeat=”repeat” background_size=”initial”]<\/p>\n
Follow Jake Dalton<\/h3>\n
Blog [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” gutter_width=”3″ padding_mobile=”off” background_color=”#ffffff” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” column_padding_mobile=”on” background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”4_4″][et_pb_text background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid” background_position=”top_left” background_repeat=”repeat” background_size=”initial”]<\/p>\n I hope you enjoyed this post as much as I did. More interviews with other athletes are already on their way.\u00a0Feel free to leave a feedback in the comment section.<\/p>\n Martin Bl\u00e4ttler, Founder of GymPerformance<\/p>\n [\/et_pb_text][et_pb_social_media_follow link_shape=”circle” background_layout=”light” url_new_window=”on” follow_button=”off” border_radii=”on|100%|100%|100%|100%”][et_pb_social_media_follow_network social_network=”facebook” url=”http:\/\/facebook.com\/gymperf” skype_action=”call” bg_color=”#3b5998″] facebook [\/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=”twitter” url=”https:\/\/twitter.com\/GymPerf” skype_action=”call” bg_color=”#00aced”] Twitter [\/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=”google-plus” url=”https:\/\/plus.google.com\/107752481309155724516\/posts” skype_action=”call” bg_color=”#dd4b39″] Google+ [\/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=”instagram” url=”https:\/\/instagram.com\/gymperformance” skype_action=”call” bg_color=”#517fa4″] Instagram [\/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=”youtube” url=”https:\/\/www.youtube.com\/channel\/UC1CoXfnLmtyf1rRcuRFEKTw” skype_action=”call” bg_color=”#a82400″] Youtube [\/et_pb_social_media_follow_network][\/et_pb_social_media_follow][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n<\/span>","protected":false},"excerpt":{"rendered":" I got the chance to conduct an interview with no other than Jake Dalton. Jake is a professional American gymnast who has already won 4 medals in World Championships. Above\u00a0that, he proudly represented the United States at the Summer Olympics 2012 in London.\u00a0Without doubt, Jake\u2019s skills are outstanding. Let me show you YouTube movie in […]<\/p>\n","protected":false},"author":1,"featured_media":11319,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":" I\u2019d be surprised if you haven\u2019t stumbled across Gregory O\u2019 Gallagher yet.<\/p> \u00a0<\/p> He\u2019s the founder of Kinobody, a YouTube personality, he has released various workout programs and helped hundreds of people to get in better physical shape.<\/p> \u00a0<\/p> Greg is indeed a big cheese in the fitness scene. He\u2019s well-known for his special approach on nutrition as he enjoys chocolate, french fries, ice cream and other foods which are considered as unhealthy while maintaining a muscular body.<\/p> \u00a0<\/p> Moreover, not like most fitness enthusiasts, Greg doesn\u2019t supplement protein.<\/p> \u00a0<\/p> Doesn\u2019t matter whether you want to gain muscle or lose body fat, Gregory O\u2019 Gallagher provides a workout system for everyone\u2019s desire.<\/p> \u00a0<\/p> The most popular training systems are called Aggressive Fat Loss Program and Greek God Program.<\/p> \u00a0<\/p> Recently, the Kinobody Bodyweight Master Program has been released and with that, he has entered the world of Calisthenics, Freeletics, and other bodyweight based Sports.<\/p> \u00a0<\/p> In the following video, he\u00a0introduces the Greek God Muscle Building Program:<\/p> \u00a0<\/p> *YOUTUBE LINK*<\/p> \u00a0<\/p> Greg was willing to answer some questions about training and diet, and also provides an in-depth view into his daily everyday as business man.<\/p> \u00a0<\/p> \u00a0<\/p> I\u2019ve always been passionate about fitness, since I was a child. Once I learned that you could charge people to help them workout, aka, be a personal trainer, I knew I wanted to work in fitness\u2026 <\/span><\/p> \u00a0<\/p> I started a personal training business at 18 years old. That said, it wasn\u2019t completely fulfilling, I knew I needed something more. The answer was to share my fitness approach with the world. <\/span><\/p> \u00a0<\/p> I started sharing my workout and nutrition advice on my blog and youtube channel. Eventually people wanted me to create books.. I did. <\/span><\/p> \u00a0<\/p> \u00a0<\/p> The longer I work in the fitness industry, the less and less I\u2019m interested in fitness. Once you figure things out and get a handle on how to achieve your fitness goals, it becomes a little redundant. <\/span><\/p> \u00a0<\/p> I know how to help someone get down to 6% body fat, and absolutely enjoy it. I know how to help someone reshape their mental model to succeed. I know how to get someone to develop great muscle proportion and gain strength while staying lean\u2026 <\/span><\/p> \u00a0<\/p> I\u2019ve accomplished all my goals in the fitness field. So I find myself more keen on growing in different ways and sharing knowledge that goes beyond fitness and nutrition. So in the next couple years, I definitely see Kinobody evolving further, and becoming more of a total lifestyle brand. <\/span><\/p> \u00a0<\/p> Which makes sense, because, my motif has always been fitness should enrich your life, not consume it. And I strongly believe in growing in multiple ways, and even making fitness a secondary goal. <\/span><\/p> \u00a0<\/p> But beyond just sharing really great fitness and nutrition strategies, there\u2019s so much more that goes into that. As far as building Kinobody, I\u2019ve had to learn to become a great writer, speaker and motivator. <\/span><\/p> \u00a0<\/p> I\u2019ve had to learn how to motivate and inspire people and how to deeply connect with them. I\u2019ve had to learn how to make people downright pumped up to start one of my programs. <\/span><\/p> \u00a0<\/p> Now as things go on, I want to open the doors to helping people in more ways. In teaching them how to achieve the life of their dreams. Not just the perfect body, but the total package. <\/span><\/p> \u00a0<\/p> So I don\u2019t really have an identity I have given myself yet. I\u2019d rather not define it. <\/span><\/p> \u00a0<\/p> \u00a0<\/p> There hasn\u2019t really been a hardest part\u2026 Nothing really strikes me as extremely hard about it. I absolutely love what I do and I have a strong vision of where I want to go\u2026 When you love what you do and you have a powerful vision of where you are going, there\u2019s nothing really hard.<\/span><\/p> \u00a0<\/p> There\u2019s no struggle. That said, the hardset thing I have achieved, hasn\u2019t been in business direclty, but rather in fitness.<\/span><\/p> \u00a0<\/p> The hardest thing I have achieved, was learning how to stay at 6-8% body fat, while absolutely loving live. It took years of struggle, years of failure, years of self hatred, until I finally found the light. It wasn\u2019t just a fitness \/ nutrition thing, much of what I learned was taking on the mindset and outlook. <\/span><\/p> \u00a0<\/p> This is also, what largely, has led to the success of my brand. When people are introduced to Kinobody, they fall in love. They tell their friends, their entire life is improved. They\u2019re reaching their goals and enjoying life to the utmost. <\/span><\/p> \u00a0<\/p> \u00a0<\/p> I think it\u2019s important to preface that I created each program for myself. I had a specific goal, and I crafted a full blown program together for myself, to achieve my goals\u2026 <\/span><\/p> \u00a0<\/p> So I\u2019ve used each and every program for several months to achieve a specific result. And to this day, I\u2019m always following some program or a variation of it\u2026.<\/span><\/p> \u00a0<\/p> The Aggressive Fat Loss Program is great if someone\u2019s main goal is to lean up quickly, and they\u2019re not as concerned with gaining muscle or strength. If someone wants to lean up, but optimize strength and physique development at the same time, the Warrior Shredding Program would be the better bet. <\/span><\/p> \u00a0<\/p> If you\u2019re already lean and you want to gain strength and great muscle size and proportion, the Greek God Program is the best program. <\/span><\/p> \u00a0<\/p> My most advanced muscle building program is the Superhero Bulking Program, which I love. I\u2019ve used it to add a ton of size to my shoulders and arms, two areas I\u2019ve struggled with. But it\u2019s best to wait until you develop a good level of strength and size first. Hence, why I don\u2019t talk about it as much as the Greek God Program. <\/span><\/p> \u00a0<\/p> Each program is similar in a lot of ways, but also different. The calories and macros, change with each respective goal and program. The amount of training volume is adjusted in each program\u2026<\/span><\/p> \u00a0<\/p> And frankly, it\u2019s good to have different workout program set ups, for long term progress. Your body needs <\/span><\/p> \u00a0<\/p> \u00a0<\/p> Monday: Chest, Biceps<\/span><\/p> Tuesday:\u2026<\/span><\/p> Wednesday:\u2026<\/span><\/p> \u00a0<\/p> I\u2019m in the process of adjusting my program for fun\u2026 But recently it\u2019s been two workouts per week, like so\u2026.<\/span><\/p> \u00a0<\/p> On Monday I do the following:<\/span><\/p> \u00a0<\/p> Incline Bench: 3-4 sets Reverse Pyramid <\/span><\/p> Overhead Dumbbell Triceps Extensions: 3-4 sets Reverse Pyramid<\/span><\/p> Cuban Presses: Rest Pause <\/span><\/p> Forward Lunges: 3 sets of 6 <\/span><\/p> \u00a0<\/p> On Thursday I do the following <\/span><\/p> \u00a0<\/p> One arm chins: 3 sets of 2 reps <\/span><\/p> Standing Press: 3 sets Reverse Pyramid <\/span><\/p> Barbell Curls: 3 sets Reverse Pyramid <\/span><\/p> Weighted Pistols: 3 sets of 3-5 reps <\/span><\/p> \u00a0<\/p> \u00a0<\/p> I\u2019ve been utilizing bodyweight training quite extensively, since I was 13 years old. I remember training for the muscle up and one arm chin up and nailing them both when I was 15. <\/span><\/p> \u00a0<\/p> So yes, it\u2019s been something that I\u2019ve been using for a long time. I like the fact that with bodyweight training, you can do them absolutely anywhere. <\/span><\/p> \u00a0<\/p> As well, I like that bodyweight training rewards leanness. If you want to become a master at bodyweight training, you must be very, very lean. <\/span><\/p> \u00a0<\/p> For this reason, people that implement bodyweight training, usually stay a lot leaner than pure lifters. <\/span><\/p> \u00a0<\/p> \u00a0<\/p> There isn\u2019t much different. Resistance is resistance. The main difference is in the progression. To progress weight weights, all you have to do is add weight..<\/span><\/p> \u00a0<\/p> To progress with bodyweight, you need to work up to more advanced variations. <\/span><\/p> \u00a0<\/p> \u00a0<\/p> I fast each day\u2026 I\u2019ll wake up, for the first 2-3 hours, I\u2019ll drink water and sparkling water. Then I\u2019ll have two cups of coffee, slowly, over the next few hours. Next thing I know, I\u2019m well into the afternoon and I\u2019m not even hungry..<\/span><\/p> \u00a0<\/p> My nutrition approach, is all about structing the diet in the way that is absolutely most enjoyable. If you need to eat 2000 calories to lean down, I want to find the approach that makes eating 2000 calories as rewarding and sustainable as possible\u2026<\/span><\/p> \u00a0<\/p> I don\u2019t believe in super high protein. I don\u2019t believe in low fat or low carbs. I beleive in balanced macros. I also believe in eating the foods that satisy you and fill you up the most. This doesn\u2019t necessarily mean the clean foods. Just foods that keep you full and satisfied. Meat, potatoes, fruit, chococolate, pop chips, cheese quesidilla\u2019s are definitemy my favorites\u2026 And fried plaintains, a new addiction haha. <\/span><\/p> \u00a0<\/p> \u00a0<\/p> I don\u2019t take any supplements. I haven\u2019t used supplements in a couple years now. I don\u2019t bother with protein supplements because they encourage overeating. <\/span><\/p> \u00a0<\/p> I don\u2019t use supplements because I feel they are highly overrated. <\/span><\/p> \u00a0<\/p> \u00a0<\/p> Both. I don\u2019t want one without the other. <\/span><\/p> \u00a0<\/p> \u00a0<\/p> \u00a0<\/p> \u00a0<\/p> \u00a0<\/p>","_et_gb_content_width":"","footnotes":""},"categories":[76,77],"tags":[],"yoast_head":"\n
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<\/span>I\u2019ll have a couple pieces of fruit. Then a massive dinner. And at night, usually a big 100g (570 calorie) chocolate bar and pop chips or cheese quesidilla\u2019s. I also have drinks quite a few nights per week. Old fashioned\u2019s and whiskey club soda\u2019s are my favorite. <\/span><\/p>