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Few people embody physicality on a daily basis like Gino Caccavale. The 48-year-old has used his passion for building muscle and being fit in all areas of his life for more than 25 years. As a competitor, he’s won more than 10 shows, starting with his 1989 Mr. Connecticut title and spanning to his win at the 2011 New England Physique Championships. Career wise, he worked as a bounty hunter, corrections officer, and police academy drill instructor—all jobs where being strong and physically fit pay huge dividends. He’s even donated his time and knowledge in a charitable fashion, with more than 20 years of volunteer service for the Special Olympics and the NYC Housing Authority’s Annual Kids Walk.
As a personal trainer—his current full-time occupation—Caccavale is as well-rounded as they come. He’s certified by the National Academy of Sports Medicine (NASM), but also holds credentials as a qualified instructor and expert in CrossFit, kickboxing, self-defense, kettlebell, and TRX training.
“I come from an Italian family, and I was heavy as a kid,” says Caccavale, who just produced his own training DVD, Rezist. “I was an overeater, then I drank a lot, and in 1988 I went cold turkey on all of that and turned myself around. I decided I wanted to help others in similar situations.”
The main reason people fall short of their fitness goals, he says, isn’t because of the wrong training program, but the wrong mindset about exercise.
“I don’t train for tomorrow or for the beach,” says Caccavale. “I train for longevity. I train to be healthy in my 50s, 60s, and 70s. A lot of people train to look good this weekend with extreme training programs. But as you get older, the way you stay healthy is to adjust your diet and know your limitations. You don’t have to work out like a complete maniac to get in shape.”
Perform the following exercises as a circuit, doing continuous reps for 45 seconds per move and resting 15 seconds between each. Complete three rounds total. And, Caccavale, says, set your ego aside. “The key to staying lean and strong is performing multijoint movements in proper sequence,” he explains. “As we age, more concentration should be placed on the form than the load.”
Dumbbell Squat to Clean and Press
Lunge and Curl
Lateral Box Jump to Burpee
Kettlebell High Pull to Drop Squat
Situp to Jumping Pullup
“I haven’t taken a week off in 20 years,” says Caccavale. “Consistency turns into habit; habit turns into instinct.” Want more advice from Caccavale? Check out his training site, muscleinmotion.com.