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Strength Training- Barbell Complexes for Fat Loss

Strength training for fat loss

If you think you couldn’t burn fat lifting weights, think again. Unlike traditional cardio, barbell complexes will not only provide you with a great AFTERBURN effect, but it’s very nature will also allow your body to develop lean muscle as well.

Barbell complexes are a fitness program’s very own one-two punch. And even more exciting…

IT ONLY TAKES 15 MINUTES

If you don’t believe me try it out. The only caveat is that if you’re not familiar with Olympic lifts then you may have to wait awhile before you try it out.

So for you beginners out there, sorry. But this is really an ADVANCED workout when done the right way.

Are you ready for this strength training routine?

This routine is best performed after your traditional workout. Especially if you’re goal is to LOSE FAT.

In this routine, even though you are going to be performing 5-6 reps max for each exercise, you need to pick a weight that you can normally do for 10 reps.

You’re also going to base this weight off of your weakest exercise in the complex, which you’ll see here is, for most people, the push press.

8 WEEK BARBELL COMPLEX FAT ANNIHILATION PROGRAM

You are going to perform this workout 2-3x/week on top of you normal weight training routine. You can do it on separate days, but I prefer to do it after my strength training workout.

Bent Over Rows
Romanian Deadlifts
Clean Pull from the hang position
Power Clean from the hang position
Push Press
Back Squat

You are going to perform each of these exercises back to back for the specified amount of reps without letting go of the bar. I repeat, YOU CAN’T LET GO OF THE BAR.

For example in week 1, you are going to do 5 reps of bent over rows, followed by 5 reps of romanian deadlifts, then 5 reps of clean pulls, and so on. You then get a break after you’re done with the last exercise which is the back squat.

The rest time between complexes is 1 MINUTE.

Here are the rep schemes:

Weeks 1 and 2: 4×5

Weeks 3 and 4: 5×5

Weeks 5 and 6: 5×6

Weeks 7 and 8: 6×6

WHO SAID YOU CAN’T GET A CARDIOVASCULAR WORKOUT USING A STRENGTH TRAINING ROUTINE?!

Take charge and crush it,

Alex

Strength Training- Why It’s EXTREMELY Important?

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Are you strength training?

Whether you are new to fitness or you’ve been working out for some time, I REALLY hope you have some sort of weight training component as part of your workout.

If not, you are NOT MAXIMIZING the results that you can get from your fitness program.

What’s so important about lifting weights?

Strength training should be the backbone of ALL fitness programs. Without it, you WILL NOT GET LEANER, you WILL NOT GET STRONGER, you WILL NOT LOSE FAT.

Lifting weights allows you to develop more muscle. And for you ladies out there this is a GOOD thing. Not only does having more muscle make you stronger, but it also looks leaner because it is much denser.

This means it also occupies MUCH LESS space so in essence you will look a lot more toned and defined.

And if you are wondering why you are bulking up, I’ll tell you right now it’s not because you’ve gained muscle.

It’s because you still have a lot more fat to lose. Which leads me to my next point.

If you AVOID strength training, you WILL NOT lose fat.

As I mentioned before, when you lift weights you develop muscle. The number one FAT BURNER in our bodies is lean muscle. It is metabolically active tissue that requires a lot of energy in order to function.

And where do you think most of this energy comes from, especially when you are NOT working out?

It’s NOT CARBS.

It’s FAT!!!

So if you’re not trying to find a way to incorporate strength training into your fitness program then you can kiss your fat loss goals good bye!

STRENGTH TRAINING => MORE LEAN MUSCLE => HIGHER FAT LOSS => LOOK AMAZING

So if you’re just starting a new fitness program or you’ve been on one for awhile but have not been incorporating resistance training, make sure the next time you go to the gym you add some resistance training to the mix. Trust me, your body will thank you.

Take charge and crush it,

Alex

3 Golden Rules of Fitness You MUST NOT Break To Get Results

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Everyone has a different definition of what fitness in NYC means to them yet they DON’T KNOW what it takes to get there. I don’t blame them. Look at all the garbage that’s out there.

There’s tons of male fitness magazines in New York City providing B.S. workouts that promise results that these competitive bodybuilders claim to achieve when we all know NONE of the results are natural. Yet millions buy these magazine and try those workouts.

Than there are tons of female fitness magazines in New York City providing crappy workouts that famous female stars use that guarantee flatter stomachs and toned thighs and arms when we all know many of these famous people already looked that way to begin with. What they don’t mention is that some of these ladies are what we call “SKINNY FAT”. But who cares right? As long as you get to look skinny.

Problem is you either have to starve yourself and/or do hours and hours of cardio. Unfortunately, you’ll stay the way you are or worse, you actually BECOME FAT.

So before you start your NYC fitness program or try to follow one of those stupid magazine workouts…

You NEED to make sure your program addresses 3 GOLDEN RULES regardless of the results you desire.

3 GOLDEN RULES OF FITNESS

You MUST Perform Resistance Training… the RIGHT type of resistance training.
NEVER Neglect Cardiovascular Training.. optimal FAT LOSS can’t be achieved without it.
ALWAYS Follow A Nutrition Plan… especially if you want to see the RESULTS of all your hard work.

You neglect any one of these and I can GUARANTEE that you WILL NOT get results. And if you magically do get them, you certainly WILL NOT keep them.

So You Wanna Get Results… AND Workout On Your Own?

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I’m gonna be brutally honest…

If you think you can get optimal results working out on your own in New York City,

YOU ARE WRONG!!!

You must be wondering, “Who does he think he is ?!’

Let me ask you a few things then…

Do you have a degree or advanced degree in an exercise-related field?
Do you have knowledge of basic human anatomy?
Do you know anything about kinesiology?
What about physiology and exercise physiology?
Do you have a certification(s)?
Does program design ring a bell?
And nutrition?

If you answered no to any of these questions,

Guess what?

YOU ARE NOT GONNA GET THE RESULTS YOU WANT WORKING OUT ON YOUR OWN!!!

If you did you probably wouldn’t be reading this far.

Look, I’m not saying that you’re never going to get results, nor am I saying you’re never going to get results by exercising by yourself…

What I am saying is if you want the BEST results now, then it’s not going to happen.

So what can you do now?

Well there are a many options but before we can go into that, first we need to look at what is needed in your fitness program.

Regardless of whether or not your goals are weight loss, increasing lean muscle, flexibility, stress relief, etc., the fundamentals are still the same.

Just like you have many different looking buildings in New York and Jersey City, each one of those buildings all have 2 fundamental things in common.

Foundation
Structure

ALL FITNESS GOALS REQUIRE A SOLID FOUNDATION AND A PROPER STRUCTURE

Your fitness foundation is comprised of:

Muscular Strength
Muscular Endurance
Cardiovascular Endurance
Flexibility
Body Composition

And the fitness structure is a:

Properly Designed Program incorporating all those components

If you know why that needs to be your foundation and how to design a program then you can stop reading right now and feel free to work out on your own.

If not, you better keep on reading!

I’m not going to spend any more of your time teaching you about all those components and I certainly am not going to teach you how to design a program. That would take months and quite frankly, I can’t be bothered wasting all my time or yours.

What I WILL do, is list things that you can look at to make sure you are hitting all the necessary components of your fitness program.

BOOTCAMPS

Bootcamps are great for developing cardiovascular endurance and a basic level of muscular strength and muscular endurance. For anyone beginning a fitness program, this is a great place to start.

Bootcamps tend to have anywhere between 10-15 people per instructor and the support you get from your fellow bootcampers is unmatched. There really is nothing like being part of group of people who are all striving to reach the same goals.

If you are looking for a bootcamp in the New York City area then click here and check out our 21 Day Fat Loss bootcamp right now:

NYC 21 Day Fat Loss Bootcamp

SEMI-PRIVATE TRAINING

For those of you who have a basic level of fitness or want a slightly more individualized program but with the same type of support from your peers, then semi-private training is the way to go.

Semi-private training sessions tend to have anywhere between 2-4 people. People are grouped together based on goals and fitness levels. Because these groups are smaller than bootcamps, programs are more individualized and there is even more variety to the exercises.

Programs can be made even more challenging and effective because there is less people for the instructor to watch.

ONE-ON-ONE PERSONAL TRAINING

For those of you that don’t require a group atmosphere or those of you who want the utmost in individualized attention then this is the perfect option for you.

One-on-one personal training is all about YOU. The program is designed solely for YOU. The exercise are selected based on YOUR GOALS, YOUR FITNESS LEVEL, YOUR PREFERENCES, etc. Get the picture?

With personal training you don’t have to think about anyone other than yourself and your trainer pays attention to nobody but you.

You will have the MOST EFFECTIVE fitness program designed specifically for your goals and you will GET RESULTS THE FASTEST with this option.

If you are ready take your fitness program to the highest level possible or if you want to start a fitness program and what results and what it fast then click here to check out our one-on-one personal training program in the New York City area:

New York City Personal Training

So do you still wanna workout on your own?

Take charge and crush it,

Alex

P.S.

Sign up for our newsletter “COMMAND AND CONQUER.” In it we address everything from weight training, cardio, recovery, fat loss, etc and teach you how you can take command of your body and conquer your fitness goals.

Click here to sign up for our newsletter:

www.nobsfitnesssolutions.com/newsletter/

21 Day Fat Loss Bootcamp Launched

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It’s been a long time coming but No B.S. finally launched it’s 21 Day Fat Incinerator Program. For more details click on the link below you, will not regret that you did.

NYC 21 Day Fat Loss Bootcamp

You want to bookmark the link because on June 3rd the payment link will go active and there are limited spaces. Meaning you will probably never get a program of this value at the price being offered ever again. This is not hype, but just reality. So if you want in on NYC’s premiere fitness bootcamp then fill out the form on the site immediately.

Click here to fill out the form.

Kettlebell Training- The Most Bang for Your Buck

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Kettlebell training is the jack of all trades when it comes to getting a workout that not only develops strength and cardiovascular endurance, while burning tons of fat, but also takes up minimal space and uses up less time.

There Is No Excuse Why You Can’t Be Fit and Healthy!

Kettlebell training in New York City can be done anywhere and anytime and is so affordable, even a high school student can purchase a set.

We’ve heard all the excuses- “I don’t have time,” “I can’t afford a gym membership right now,” “I have no place to workout,” and many more.

If you are one of those people, then worry no more. Kettlebell training is so great, that even the former Soviet Union created an official kettlebell commission in order to train the population siting that training using the kettlebell was cost effective, portable, it’s technique was easy to learn, and it allowed the ability to train the masses.

In other words it was the national training modality!

Fitness On A Budget

We live in tough economic times right now. Money is tight and everyone is on a budget. This still shouldn’t be a reason why you can’t get in shape. If anything, investing in your health now will save you in unwanted health care costs later.

Kettlebells come in many sizes and materials. From as low as a 2 lb eurethane covered kettlebell to as high as a 105 lb old school iron metal kettlebell. And their costs can range anywhere from 15 to 145 dollars for one depending on size and material. Then there others such as adjustable kettlebells that sell for either 65 or 100 dollars and allow you to play with multiple ranges of kettlebell weight.

With costs so low and great portability there is no reason why you can’t afford to get in shape or find a place to get in shape.

A Lot For A Little

If you ever wondered how you can get in shape with spending an arm and a leg in New York City, then kettlebell training is the perfect solution for you. It’s cost allows those who are budget conscious to afford it. It’s versatility allows you to perform hundreds of exercises without ever stepping into a gym. And it’s portability allows you to train anywhere, even in the comfort of your own living room.

Just check out the video below and watch one of our in-home kettlebell training clients using a kettlebell in her own living room.

And if you are not sure what to do or how to get started, fill out our fitness consultation form here and one of our certified New York City kettlebell trainers will contact you personally to discuss what type of kettlebell program is right for you.

Take charge and crush it,

Alex

Having Trouble Deciding On A Fitness Program

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Figuring out what fitness program to be on in New York City?

Alright guys, I’m gonna break it down for you…

If you’re not in the fitness profession and you’re trying to figure out what type of fitness program you should be on because you either want to be healthier, look better, or perform better or all of the above (this is personally what I would suggest) then here goes.

Let me start off by saying that doing it by yourself is NOT AN OPTION.

How do I know this?

Well, if my own colleagues in the profession ask me to come up with programs for them personally or they ask me “What should I work out on,” then I can almost guarantee that if you’re not asking someone like me or trying to read a book on program design, then chances are it’s going to be even MORE DIFFICULT for you.

Next, know that exercise alone isn’t going to do it. You are going to need both NUTRITION AND EXERCISE if you really are serious about starting a fitness program.

Got it? Great!!!

Now that I got that out of the way, let’s talk about your options…

Basically what you have available to you are as follows:

Online personal training
Boot camps
Semi-private training
One-on-one personal training

Now as far as nutrition goes the options that you have are:

Group Nutrition Consulting
Hybrid Group Nutrition Consulting
Private Nutrition Consulting

Notice how I didn’t even mention joining a gym anywhere in there. BECAUSE joining a gym is just as bad as trying to do it yourself.

Why?…

The main goal of a gym is to generate revenue by selling memberships. They DO NOT CARE whether or not you get your results. If you want results then you have to spend some extra dough on personal training. But don’t hold that against them. Health clubs and gyms are like any other business.

Too bad their business model is all based on maximizing gym memberships. Once they get you to sign your contract it’s like that infomercial, “Just set it and forget it!”

How do I know this? Tell me…

When was the last time your gym called you to tell you that you haven’t been checking-in to their club? Better yet, when was the last time they asked you, “How can WE help YOU reach your goals?”

Let’s just say that I have a membership at a New York City gym outside of the one I work at and even though I haven’t been there in months, NOT ONE TIME did I get a call, email, or letter saying something to the lines of “We noticed that you have not been coming into our club, is there anything we can do to help you take advantage of your membership?” or something like that. ABSOLUTELY NADA!!!

So have I convinced you that joining a gym or health club may not be the best option for you right now?

Great!!!

I’m not saying that you shouldn’t ever join one but there is a time and place when you can. So if you are looking to start a fitness program then this is DEFINITELY NOT the best way.

Stay tuned for my upcoming posts where I describe all your options in more detail. I only decided to split it up like this because it would just be too long to read. So just let what I said marinate in your head a little bit, subscribe to this blog if you haven’t, and when I put up my future posts you’ll be notified. And you’ll learn about what your REAL FITNESS PROGRAM options are.

Until next time…

Take charge and crush it,

Alex

Seriously WTF… The Shake Weight?

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Alright now seriously WTF. I mean it’s about 5:00 am right now. I’m having a case of insomnia, but that’s besides the point. Anyhow was watching T.V. in hopes that I get bored and fall asleep. But nope that didn’t happen.

What did happen was a commercial for the Shake Weight for men. I knew what it was because I saw it before in the gym I used to work at, but never saw the commercial.

Commercial was so stupid that I’m actually writing about it at 5 am in the morning. All that scientific mumbo jumbo crap that they’re spewing is completely garbage. “Dynamic Inertia,” umm okay you mean a moving object. Sounds more impressive when you say Dynamic Inertia. It’s like P90x’s crap when they say “Advance Principle of Muscle Confusion” aka CHANGE/VARIATION etc for those who don’t know.

I’m a very open minded individual and will critically analyze a method, equipment, etc., before I provide my opinion but can’t on this thing. It’s sad that more than likely thousands if not more of these things haven been sold already.

Anyhow there is only one thing that I can see the Shake Weight improving performance for….. I’ll leave it at that.

The 2 MOST Important Things You Can Do Now To Get That Summer Body

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Spring is here and many of you New York folks are starting to feel the pressure of trying to look good in your swimsuits and bikinis.

I know I am, so I’ve already shifted my training focus for that summer body. That’s right. I’ve been training since last month to look great for the summer!

If you are like most New York City people, you probably aren’t going to start training for that beach body until June.

Hate to break it to you, but if you wait till then, IT’S NOT GOING TO HAPPEN!!

So If you want to get in shape and look good for summer in the Hamptons, down by the Jersey Shore, Jones Beach, or just laying out in Central Park, you have to start now. That doesn’t mean going on fancy diets, taking magic pills, or relying on some wonder drug. If you truly want to get that bikini body or those washboard abs, here’s what you need to do:

Top 2 Things You Can Do Now To Transform Your Body

1. Begin a HEAVY resistance training program

That’s right guys AND gals! HEAVY resistance training is the key to developing lean, tone muscles. If you are worried about getting bulky read a previous post I put up regarding an article in the NY Times that addressed this:

Click here for New York Times post.

Also check out Randy’s strength training for women article , my bro and partner in crime. It gives a more in depth look on the topic of heavy weight training for woman. By the way he wrote that article 3 years ago. Just stating that fact because we use tried and true methods that gets results. Unfortunately it took the New York Times 3 years to report the obvious . No B.S. doesn’t jump on the latest fitness bandwagon, in fact we’ve been using the latest “fads” like kbs, oly lifting, high intensity intervals, etc, for clients, for over 10 years before they became popular. Ooh sorry for that rant… back to to things you can do for the summer.

To view Randy’s article click here.

Not only does heavy resistance training develop lean muscle, it also preserves it during periods of caloric deficit. And for most of you, you will probably be creating a caloric deficit in order to lose those extra pounds of fat. And in order to preserve all that hard earned muscle and prevent your body from eating it up, heavy resistance training is going to be necessary.

2. Incorporate the RIGHT type of cardiovascular activity

When I talk about the right type of cardiovascular activity, I’m talking about interval training. Interval training has been shown to be the best type of cardio when it comes to losing fat while once again sparing lean muscle loss. Not only does interval training burn lots of calories during the exercise but it also burns a good amount of calories during rest. A term know as EPOC (excess post exercise oxygen consumption) or AFTERBURN. And best of all the majority of these calories are burned in the form of fat.

In my experience, if you do just these two things NOW, you will no doubt be on your way to getting that summer body. Most people try to eat better first, but more often then not they usually fail at this because honestly, there are so many moving parts when it comes to nutrition (i.e. Whether or not your body is carb sensitive or not, how many calories should you be exactly, what percentage of carbs, protein, and fat should your meals be coming from, etc). It’s just too much to monitor.

So again my advice to you is…

LIFT HEAVY, RUN HARD!!!

If you don’t like to run then bike, swim, elliptical, whatever… just go harder then you are normally accustomed to. As far as rest goes, rest long enough to be able to do the next set or the next interval with the same amount of effort.

Take charge and crush it,
Alex

Good Nutrition- Top 4 Things It MUST Address

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Everyone strives to follow a sensible nutrition plan. If you are active or an athlete, chances are, you want to follow a great nutrition plan. Unfortunately, most people don’t really have a clue what it entails.

For some it means low-carbs and high protein (Atkins Diet), others, low fat (Ornish Diet), and there are those that think its moderate carbs, moderate protein, moderate fat (Zone Diet).

Then there are those REALLY STUPID ones that tell you to eliminate this or eliminate that, fast here, cleanse there, blah, blah, blah.

So before you decide to do this or do that, let me tell you 4 important things that ALL good nutrition programs must meet. And if your program or your “special” diet meets that, then by all means go for it.

If not, you better figure something else out my friend, cause chances are, not only are you NOT going to look the way you want, but you may even get yourself SICK, following it.

TOP 4 CRITERIA ALL GOOD NUTRITION PROGRAMS MEET
(taken from The Essentials of Sport and Exercise Nutrition)

Properly controls energy balance
Provides nutrient density
Achieves health, body composition, AND performance goals
Honest and outcome-based

Unfortunately, most of us, whether you’re a mother, a corporate executive, athlete, or student, fall short in 1 or more of these categories

Just because you look good doesn’t necessarily mean you’re healthy and just because you’re healthy doesn’t necessarily mean you look good or will perform well. What’s missing?

Some people may eat all the healthiest and cleanest food in the world, but if they eat too much of it, guess what?

Some people may eat just the right amounts, but if they are neglecting key nutrients, what then?

Some people say they eat clean and eat the right amounts, but they’re still overweight. How do you figure that?

I’m sure you’ve fallen into one or more of these categories in your lifetime. I know I have.

So take a look at the nutrition plan you are on and see how good it really is. If it’s not meeting those four criteria, it’s time to make some changes.

I guarantee this is not the typical NONSENSE you’ve heard and there’s definitely a NO MAGIC PILL approach about it. In the end it’s all about the RESULTS!!!

Until next time…

Take charge and crush it,

Alex

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