Tyler Rogers likes to stick to the basics when it comes to working out. In his experience, doing too much can be just as bad as not doing anything at all. “The biggest mistake in the gym,” he tells a beginner like me, “is overwhelming yourself. As long as you do the bare minimum with intensity and consistency, results will come.” Before getting into fitness and body-building, he spent most of his time in his room and barely ate. When he did eat, it was mostly junk food. After being introduced to weightlifting by a friend, Tyler started a journey that ultimately led him to a personal trainer job at Germantown Athletic Club.
Now, Tyler has about five years of training under his belt, as well as a Sports Medicine certification. Though he mostly trains beginners, he also teaches some athletes and advanced lifters through online coaching. He tells me that a good routine for a beginner would be a few reps with 30-lb. dumbbells on my arm days and a couple of reps of leg presses or calf raises on my leg days. “Depending on how consistent you are outside of the gym, the earliest I’ve seen results has been a month. Maybe even as short as a few weeks. But it takes patience.”
Tyler recommends replenishing with water and adding in some electrolytes after sessions. “Sometimes,” he admits, “I will drink Diet Coke or black coffee if I’m cutting weight.” But he usually sticks to water, with supplements. His typical supplement regimen consists of Omega-3 and Vitamin D3 + K2 in the morning, or magnesium glycinate and L-Theanine in the evening. “Just don’t forget to eat real food,” he instructs me. “I measure most of my meals year-round, but I would only do that temporarily and for a goal. The best thing to do is to maintain a consistent diet.”
In his experience, the fad diets are not as worthwhile as the exercise itself. “Protein is overhyped in my opinion,” he tells me. “I find that carbs are just as, if not more important, than protein. Fiber, especially vegetables, is key, too.” The occasional junk food isn’t a death sentence either, he jokes, as long as you’re using those calories as your fuel. “I once had a double cheeseburger and double fries after a serious power-lifting session.”
However, Tyler has found that the most beneficial thing for his health is proper rest. Usually, he recuperates on weekends and Wednesdays, but the key part of his recuperation is actually resting. He tries to get an average of eight hours of sleep every night. “As long as I’m not getting under six hours, then I feel good for the whole day and can focus on my actual workouts,” he says.
“Just remember, diets are great. But, if you want to be healthy and get results, don’t knock the basics: water and sleep. Eventually, you will feel stronger, healthier, and ready to take on the world.”
By William Smythe
Photo by Tindall Stephens
