Gym rat Chad Johnson shares his fitness secrets

If you're a gym rat, then it just doesn't feel right to sit on your butt and not move. Needless to say, if you're a regular, you probably know who the other regulars are.

Chad Johnson, a graduate student at JHU working on his Ph.D in chemistry, is at the gym every day of the week. Most often seen on the basketball courts and the weight room, Chad has been deemed one of the most physically fit people to grace the Rec Center. I interviewed him to find out why.

What regular physically-demanding activities have you engaged yourself in since college?

Johnson: I've been involved in all types of sports . . . from basketball, football, soccer, volleyball . . . to golf. I played each of these sports consistently (and competitively) all throughout my undergraduate time at UVA. In addition, I weightlifted, swam and ran. I still do each of these things!

You play a lot of basketball. Do you practice any of your skills away from your recreational team and what training techniques do you use?

Johnson: Basketball is probably my favorite sport to participate in and, in my opinion, one of the best sports you can play for overall fitness. I say this because it is typically very fast-paced and gives you a total body workout. And, yes, I do practice away from the games I play in. Aside from playing pick-up ball at the gym, I shoot regularly on my own time, and much of my training gears around exercises that will serve me well on the court.

What are some of the most useful exercises that you do to help you with basketball?

Johnson: High intensity interval training (HIIT) is key for the sport, so I typically run sprints with short breaks in between to simulate that sprint/stop nature of basketball. I use plyometrics (weighted and non-weighted) to work on the jumping portion (along with the stair climber), and my typical weight training program builds up the strength I need for the position I play.

 How often do you lift? In addition, if there were three exercises you had to pick among all others, what would they be?

Johnson: In terms of specific exercises, lunges (side to side, front/reverse), box jumps (weighted and non-weighted), speed-roping (double-unders, variations in speed, weighted/non-weighted jump-rope), styrofoam-tube-balance medical (along with one-foot-balance) ball toss, jump squats, calf raises (seated/standing), leg press, squats (front/regular), leg extension, hamstring curls and deadlifting. I do all of the upperbody workouts too, but that can be for another time.

I train every day of the week and I lift five days a week. I work a new muscle group each day (chest, triceps, back/bi/forearms, shoulder/traps, legs and three-four times core workout) but some muscles I train multiple times a week due the other physical activities I'm involved in. I always make sure to vary my exercises, since variety helps you avoid hitting plateaus. I also make sure that each muscle group gets its proper resting time.

On the weekends, I typically do more plyometrics (since the gym isn't very crowded) and total body workouts. For example, on a Saturday or Sunday, I might do the "300 workout" or CrossFit exercises. If I had to choose three exercises, I would say those that the "1000 lbs" club uses for those interested in becoming members to join. That is deadlift, bench and squat. These are three lifts that are good measures of strength.

What does your diet consist of? What do you pre- and post-workout meals look like?

Johnson: In terms of diet, I'm a believer in organic foods. So, almost all of my meats/fruits/veggies will be either be locally grown or from a store that sells quality organic products. Is this to say I don't eat processed foods? Of course not. But, when I can go organic, I do. My diet is high in protein, low in fat/sat. fat, low in sugar (no ice cream, cookies, candy, etc) and medium/high in carbs (starchy carbs! As in, whole wheat). In addition, I rarely eat out!

My diet on a typical day would be:

Morning: Greek Yogurt, four-six ounces of nuts, banana, one piece of bread with melted (reduced fat) swiss/provolone cheese along with a small protein shake. I also take my vitamins at this time.

Mid-Day snack (circa 10:30am): Fiber One bar and protein bar.

Lunch: Tuna sandwich (whole wheat bread, tuna made with low-fat mayo), small serving of Baked/Kettle cooked chips, banana/apple and 12 ounce glass of skim milk.

Pre-Workout: Small protein shake, four-six ounces of nuts, typically a Gatorade "Prime."

Post-Workout/Dinner: Protein shake, six-eight ounces of meat (organic beef, chicken, etc.), vegetables, rice/potatoes or whole wheat organic pasta and all with a 12 ounce glass of skim milk.

Before bed (usually one-1.5 hours before): Dannon Light/Fit yogurt, eight ounce glass of grape juice, banana or apple and a small protein shake.

What supplements do you take?

Johnson: I supplement with the following:

1) Whey Protein (by Healthy N' Fit)

2) Soy Protein (by TotalSoy)

3) Creatine Monohydrate (cycle on and off)

4) Glutamine

5) BCAA's

6) Glycomaize (Short, branched chain carbohydrates)

7) Taurine

8) Beta-Alanine (combined with Acetyl-L-cysteine and Alpha-Lipoic-Acid for faster absorption)

9) Green-Tea Extract, Acai berry extract/Guarana

10) Caffeine

11) Conjugated Linoleic Acid (CLA)

I also add a pre-workout mix into my water that I drink 45 minutes before I'm at the gym, but I cycle on/off that when I'm on/off creatine (since the supplement contains creatine). In terms of vitamins, I take a multivitamin (Mega-Men Sport), Vitamin D (2000 IU), Vitamin E (400 IU), Vitamin C (2000 mg), Vitamin B-complex (every other day), Niacin (500 mg), Fish Oil (4000 mg) and Flaxseed Oil (2500 mg).

I'm a big fan of supplementation to push your fitness to new levels. That being said, it needs to be done correctly and safely. There are several products out at Vitamin Shoppe/GNC/online that are not good for your body and that can cause serious side-effects. Not to mention of majority of products out there are not evaluated by the FDA. So, before you jump into the realm of supplements, do your own research, ask others, ask your doctors, ask a sports nutritionist. Believe me, your health is worth it.

Being fit is not easy, and it will take time. But, be patient and stick with it. Focus on correct form in the weight room, and do the exercises right. You'll reap the benefits much quicker this way.

And to the Naysayers?

Johnson: Live the "FIT" lifestyle. . . watch what you put in your body, exercise regularly, learn from others (talk/engage with them at the gym!), get involved in sports (clubs, intramurals or just pick-up games at the gym), work out with your friends and get adequate amounts of sleep. Can you do it? Absolutely. It all starts with MOTIVATION. So, get to the gym, train with intensity, and results will come.