The Secret to Sexy Abs (Not Crunches!) and Other #TrainerIntel from Kansas City's Former Fireman Nick Bolton

Amy Schlinger

We love a hot guy in uniform -- but we love a hot guy, in uniform, who could also be our trainer, even more. Enter Nick Bolton, one of Kansas City's premier personal trainers, and, you guessed it -- the KC firehouse used to be his second home. Having oodles of fitness knowledge from his certifications through the National Academy of Sports Medicine, National Council on Strength and Fitness, and National Board of Emergency Medical Technicians, Bolton founded Firehouse Fitness (fitting, huh?!) where he trains his clientele. He gave us tips for flat abs, a stay-strong mantra, and yup, the one workout that even this stud won't do.

You're stuck at the firehouse for a full day without any equipment. What's your workout?
Nothing is predictable in a firehouse -- and that includes workout times. I focus on effective and efficient workouts so I can get more done in less time. I make it a point to include compound exercises (movements that use more than one muscle group) that work the full body. It's important as a fireman to stay lean and strong.

Your client needs to push out one final rep but they are struggling. What's your pump up mantra?
Focus on where you want to be. Make this one count.

See more: 6 Moves To Resize Your Butt and Thighs

What's your favorite snack good? What do you pack to eat at the firehouse during your shift?
My favorite healthy snack would be a quick protein shake. On the fire truck, there's usually not enough time for a meal so the shake is my best option. I know it's at least a very efficient form of nutrition without excess fats and carbs.

Full in the blank: The best fitness advice you've w ever heard was from ____ and he/she said "______."
I once heard that "no one can determine your fitness but you."

What workout is your kryptonite -- and why?
A hard leg day can disable me for the remainder of the day. Lifting heavy weight will definitely wear me out by the end -- but it's supposed to. I know I'm pushing myself, but never being unsafe.

See more: Look Better Naked

What exercise is a staple in every workout you prescribe?
My workouts change every day so the exercises are also different. But, I do try to, again, include complex exercises that work multiple muscle groups. For example: squats, pushups, pull-ups, rows, shoulder press, etc. All of these are types of compound movements.

Free weights or bodyweight?
I think it's important to be able to move your own body before you add weight. I use both bodyweight and free weights during workouts -- usually moving from the bodyweight once clients have form down, to add in some free weights.

Best move for getting flat abs?
When it comes to abs, real results happen with eating clean and high-energy moves like lunges and squats. The more calories we can burn in a workout the faster your body reveals the abs under the layer of body fat in your stomach. Though it may be hard to hear, sit-ups and crunches won't get you there any faster.

What's your favorite form of cardio?
I am a big fan of HIIT (high-intensity interval training) cardio. Studies show that it's more effective at burning fat while maintaining lean muscle. Not to mention you can perform a HIIT cardio session in half the time it takes for the traditional "steady-state" cardio. It's a great option for a firefighter like myself.

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