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Tips From The Trainer / Fat Loss

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The Tampa Tribune

Published: October 18, 2007

If you want a personal trainer who can whip you and your diet into shape, you're looking for Karl Mackey. A master personal trainer at Calta's 24/7 Fitness in south Tampa, he's been working with clients for 15 years. He's certified by the International Fitness Professionals Association.

Mackey, 31, started natural bodybuilding at 18 and claims the title of Mr. Tampa Bay, Mr. Florida and Mr. All South. He also was a finalist for Mr. U.S.A. and Mr. Universe.

Mackey trains clients ages 15 to 80. He says there's no such thing as too old when it comes to working out and staying fit.

"I know I can kick your butt in the gym, but my job is only 30 percent," Mackey says. "There are 24 hours in a day. It's what goes on outside of here that counts for 70 percent."

EXERCISE: STATIONARY LUNGE

Calta's is the only gym in town using isolated cable machines, which use separate cables for each arm. You can set different weights on each side to overcome imbalances. Using an isolated cable machine adds the resistance and constant tension you need to keep your arms from rocking forward during the lunge.

1. Stand on an isolated cable machine, holding both handles with a base near the floor. Take a giant step back with your right leg and position yourself so your legs are at the top of a lunge.

2. Keep your chest forward and your shoulders back as you lower your body. Both legs should be bent 90 degrees. Keep your upper body straight.

Mackey recommends 4 sets — two on each leg — of 15 to 20 reps. Scale it back to one set if you're a beginner.

Need help learning the steps to this exercise? Follow along with a video of personal fitness trainer Karl Mackey demonstrating the Stationary Lunge at TBO.com, Keyword: Trainer.

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