About-Muscle.com talk with Christopher Villa, an ISSA Certified Trainer, fitness model, sponsored athlete and national level NPC physique competitor. Find out how he trains and diets for success!
Could You Tell Us A Bit About Yourself And How You Got Involved In Fitness?
I come from Astoria Queens New York , Issa Certified Trainer, Fitness Model & National Level physique Competitor and Owner of www.chrisvillafit.com. It was around my senor year in high school I started getting more involved with fitness. I was so into wrestling (WWE) and was always into getting into shape like one. At some point I let myself go and got over weight and suffered from breathing and heart problems. So I finally just cut the nonsense and started training everyday before I went into work, which was tough, I was on the graveyard shift.
What Helps You Stay Motivated?
I have goals and dreams that still haven’t been accomplished so I make sure I know that everyday I have a new goal ahead of me and self motivation come to me naturally. I want everyone to know in my surroundings how I have improved and made myself better and better as time goes on from show to show. Also my mind frame use to be very negative with negative people around me. So as I move forward I have appoint to prove, shut people up and prove many wrong that doubted. This is what im known for this is what I preach daily FITLIFE. Just understand this is a lifestyle and there is no turning back for me. Also as I Mentioned before was a huge WWE fan was a big fan of The Rock and a few others.
As time went on as I got more involved with fitness I started following Greg Plitt and Victor Martinez. What motivated me the most was when I started seeing results as time went on from training I just didn’t want to stop and became an addict. Cant forget all the Rocky movies especially rocky 4 lol. The industry, My Clients and Bettering myself as time goes on. This industry is insanely competitive so when you see others around you going hard for the same goal makes you want to go harder, With my clients its just a true blessing to see them happy and achieve a goal the dreamed of so when they me things like Thank you, Thanks for motivating me, you made my dreams come true. It motivates me and touches me tremendously. As for bettering myself it’s a fight with me myself and I. Since I started competing its been an insane feeling and addiction, Ive competed in 5 shows this year and all I want to do is live it, improve myself form show to show and bring a better package everytime.
What Does Your Workout Look Like?
Warm up Leg press 3 sets
(pyramid up in the weight and get blood in the muscle)
Then 3 working sets 12-15 reps
Then 3 sets Squats 12-15 reps
Then 3 sets Leg Extensions 12-15 reps
Then 3 sets Lunges 12-15 reps on each leg Dumbbells
Warm up 4 sets Single Leg
Then 4 working sets Single Leg 12-14 reps
Then 4 sets Stiff Leg dead Lift DB or Bar 12-14 reps
Then 2 sets lying leg curl 15-20 reps!!!!!
Warm up 4 sets T-bar row
Then 3 working sets 10-12 reps
Then 3 sets low pulley row 10-12 reps
Then 3 sets wide grip pull downs 12-14 reps
Then 3 sets Over head Hammer pull downs 10-12 reps
Warm up 4 sets Barbell Incline press
Then 3 working sets 10-12 reps
Then 2 sets Dumbbell Incline press 12-14 reps
Then 2 sets Incline fly 10-12 reps
Then 2 sets Peck Deck 14-18 reps
Warm up 4 sets Power clean press
Then 2 sets 12-14 reps
Then 2 sets Dumbbell press 12-14 reps
Then 3 sets seated side lateral rise 12-14 reps
Then 3 sets Seated real delt machine 12-14 reps
Warm up 4 sets straight bar curl
Then 3 sets 10-12 reps
Then 3 sets standing D-bell curl 10-12 reps
Then 2 sets single arm high incline bench curl 10-12 reps
Warm up 4 sets lying E-Zbar skull crushers
Then 3 sets 12-14 reps
Then 3 sets straight bar push downs 10-12 reps
Then 3 sets weighted Dips 12-16 reps
(After warm up these are done in a 3 exercise circuit one after the other)
Standing Calf raise 3 sets warm up
Then 3 sets 10-15 reps
Then 3 sets sitting calf machine 10-15 reps
Then 3 sets rotary or donkey calf machine 10-15
Abs: 2x A Week
Choose 3 ab exercises of your choice and do them in a circuit one after the other for 3 sets. So that will be 9 sets total. Take a 60 second break between each circuit. Reps are up to you as each ab exercise is so different, just make sure they are burning.
What Sort Of Rep Range Do You Use?
I try to stay as lean as possible throughout the year due to last minute shoots or work so I keep all my rep range very high.
Free Weights Vs Machines What Do You Feel Are The Pros & Cons and Which Do You Prefer?
I prefer both Im always mixing in between.
Advantages of Free Weights
Many variations of an exercise can be performed with free weights as they allow much more freedom when it comes to movement.
Free weights require an individual to balance a weight through the entire range motion, which in turn recruits more stabilizing muscles.
Advantages of Machines
Machines are safer.
Individual muscles can be better isolated using machines as stabilizing muscles are not used to balance weight through an exercise.
Machines are very useful for injury rehabilitation exercises and training
Machines are great for beginners learning new movements as the machine
controls the direction of the movement.
How Often Do You Perform Cardio?
I perform cardio at least 6 days a week, honestly I have been doing it everyday and sometimes don’t realize you do need a break lol.
Which Do You Prefer and Why… Steady State Cardio Or HITT Cardio?
Im all about HIIT and Interval style cardio on a treadmill I would switch it up on incline and go for a speed walk for about a min or 2 then do a walk for 3-5 mins. My favorite of them all is doing it on a stair master or the actually stairs combined with sprints.
What Are Your Personal Thoughts On Fasted Cardio?
If fat loss is your main goal, I think it is a very sound strategy assuming your diet is spot on of course.
What Does Your Diet Look Like?
Cup of Muscleeggs and a ½ cup of oatmeal with cinnamon and splenda, Teaspoon of Nuts n more with 1 slice of P28 bread.
Meal 2 :
Aspargus or Spinach
2 slices of p28 bread
tablespoon of Nuts N More
Meal 5 :
Flank or London Broil
Aspargus or Broccoli
Meal 6 :
2 scoops of Isoflex whey protein
Either chicken, ground turkey or tilapia
Do You Bulk and Cut Or Do You Stay Lean For The Whole Year Round?
Stay lean mostly through out the year and then cut up as much as possible when its show time.
What Do You Find Gives The Best Results When You Are Cutting?
Cardio and changing my diet by removing or having less amount of carbs and increase my fats.
How Do You Deal With Cravings?
Chew Gum and just keep drinking water and aminos.
What Supplements Do You Use?
All Allmax products mostly Isoflex , Razor 8, Aminocore, Glutamine, Cla , Vitastack, Caseinfx also just started taking Oxygen4energy before and while training. Muscleeggs, Nuts N’ more, P28 bread.
What Activities and Hobbies Do You Enjoy When You Are Away From The Gym?
Just like to relax watch movies and focus on whats next when I can Im always so busy training clients live or online and prepping for shows I just enjoy some quiet time.
What Are Your Favourite Supplements?
Everything and anything by Allmax do to the fact that its all remarkably the best supplements you can get, Pharmaceutical grade quality and amazing taste. You couldn’t ask for better quality in a product.
What 3 Exercises Have Contributed The Most To Building Your Physique?
Deadlift , Squat, Dumbbell Chest Flies. I love the compound movements, these are functional exercises that help tie the physique together I also love Barbell curls.
What Is The Most Common Training Question People Ask You The Gym?
Oh boy!! hmmmm. How often do I train ? Do I do cardio ? How many times a week do I train the same body part and the list goes on.
What Is Your Greatest Achievement?
Qualified for National level at my first show.
Rankings are as follows:
Atlantic States placed 3rd, Team Universe placed 3rd, USA placed 6th, North Americans placed 8th and Nationals placed 16th, Npc Europa show placed 8th.
Worked and featured in many publications and articles throughout the internet or such magazines as Mens Fitness , Krave fit, Fit figures, YRB etc.
What Is Your Favorite Quote?
“Champions aren’t made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill.” – Muhammad Ali
What Do You Love About Competing?
Just knowing what you worked hard for people can also see what hard work you put into achieving a great physique and the feeling that you know what you did to get there. I honestly just truly love it started last year and been addicted ever since.
What Are Your Plans For The Future?
Currently I want to keep expanding in the fitness industry and be known as one of the top fitness models gracing magazine covers and doing more features and spreads. I also just started my online training and nutritional guidance website which is doing very well now and have numerous clients around the world.
As a personal trainer I look to change people lives the way I did, so in the long run I look to open up gyms, health restaurants and supplement stores everywhere including airports. Last but most importantly my goal right now is to turn IFBB Pro in the Men’s Physique division. So I plan on working extremely hard this year and years to come.
Who Are Your Favorite Athletes, Bodybuilders and Fitness Models?
Greg Plitt, Victor Martinez, Juan Morel, Jon Delarosa
If Someone Wants To Connect With You How Can You Be Contacted?
Anything Else You would Like To Share With Our Users?
Never quit, make sure to keep striving for the best keep going forward. Have that hungry inside of you know what you want and get it. Always ask questions to those that inspire you or are more knowledgeable then you. No matter if its fitness, art, music whatever it is keep pushing and you will get closer to your dreams.