This week, in our Friends of The Happy Pear series, we chat with personal trainer and model, Rob Lipsett. 25-year-old Rob, recently appeared on the reality TV dating show, Love Island, and has a massive Instagram following. He regularly shares his fitness-centered life on both Instagram and his YouTube channel, and we caught up with Rob to find out more about how he takes care of his physical and mental health. We hope you enjoy!
Do you have a morning routine?
I am no doubt at my most productive in the morning, so I take advantage of this. I wake up around the same time every day, have breakfast, which is usually a high protein, moderate fat, moderate carbohydrate meal, then I have coffee, write out and plan my day, and answer emails. After that, I work on whatever projects I have going on.
What is your favourite meal of the day?
My post-workout meal! I am always really hungry after training, so I go big ! It is my largest meal of the day and I always make it something I enjoy. It’s so nice to relax with some food after an epic workout.
I weight train 5- 6 days a week. My training is largely focused on bodybuilding/ hypertrophy work, with some strength training thrown in too. Then, pretty much everyday, I will do some light cardio such as swimming, walks or hiking. I find this not only increases my energy expenditure, but lowers my stress and gives me time to think about things.
Do you get the chance to cook much? What is your favourite meal to cook?
Yes, cooking is something I absolutely love to do and some of my most viewed videos on my YouTube channel are cooking videos. I love making protein pancakes, omelettes, pasta dishes, stir fries and homemade burritos to name just a few.
What are your tips for helping people to stay motivated when it comes to exercising and keeping fit? Do you ever have days when you don’t feel like going to the gym?
Without a doubt, it is to follow a nutrition and training regime that you enjoy. Once you enjoy the process, you don’t really need motivation. For example, I love weight training, so, because this is something I actually look forward to, I don’t need any motivation to go the gym. Maybe you enjoy calisthenics or powerlifting, whatever it may be, do what you love and it won’t be a chore.
The same goes for diet; choose something that is sustainable. I have been eating the same way now for the last 5-6 years. If you cannot see yourself following a diet six months down the line, then I suggest taking a different approach. Go for something that gets you your desired results but is also enjoyable and realistic.
If there was one exercise you would recommend people do more of, what would it be?
I think people could do more weight training in general. Some people view lifting weights as something that is just for bodybuilders and fear they may get too big, but it is one of the best things we can do for our health. It improves body composition, bone density, connective tissue, tendons, insulin sensitivity, hormones in general, boosts our metabolism, makes us less injury prone, improves posture – I could go on. There are so many health benefits to lifting weights and getting stronger.
How do you look after your mental health?
As I mentioned earlier, I love getting in some active recovery, such as swims, hikes, or even a walk around my neighbourhood. This is a time where I will just switch off and have some quality me-time. In the evening, I also list everything I am grateful for, which always puts me in a good mood and is a nice way to end the day.
How important is sleep to you?
Very important. Sleep is such a huge factor when it comes to not only reaching our training and physique goals, but our quality of life. I recommend simply getting as much sleep as possible. I personally aim for 8 hours a night and if I have the chance to sleep-in then I will, as I know this will improve my productivity for the next day. Getting enough sleep will help you build muscle, get stronger, lose fat, lower stress, increase motivation and help you to make better food choices, to name just a few benefits. I actually recently started reading into the sleep schedules of the world’s top athletes, unsurprisingly, they all sleep a lot!
Is eating healthily important to you and why?
Yeah for sure, I think dialing in your nutrition and eating right is a lot more important than some people think. Our diet reflects a lot of areas of our life. With that said, eating “healthily” doesn’t mean eating bland foods all the time. It is very important to be social and eat the foods you love from time to time. “Eating healthily” is a really broad statement and so many factors come into it. For me, it started with just wanting to build an aesthetic physique and then slowly transitioned into not only having a good physique, but also having good health. The full package.
What are your top three health and fitness tips?
Follow a plan you can sustain. Have fun with the process and embrace the journey. Be patient and understand that nothing worth having comes overnight.