Strong(er) Body

Holiday Defense Strategy

Hey folks! Thanksgiving is finally over but I’m sure many of you have left overs. Now begins the tough part for most of us.

Holiday eating, holiday drinking, and holiday events!

You wonder how many of us start gaining all this weight? Well this it!

Technically the holiday season started after Halloween but for those of you who don’t know, it goes on till Valentine’s Day, February 14th.

So how do we survive this blitzkrieg of madness?!

Well here’s a few tips I’ve come up with that are specifically for the holiday season.

HOLIDAY DEFENSE STRATEGY

1. HEAVY RESISTANCE TRAINING

The one thing that is sure to accelerate your metabolism is by having lean muscle. And the only way to do this, I repeat, the ONLY way to do this is through heavy resistance training. If you think just going on the treadmill is enough to burn off those extra calories you are taking in for the holidays think again.

You only have to do anywhere between 5-6 exercises as well. How great is that?

The exercises you can do are squats and/or deadlifts, a vertical push, a vertical pull, a horizontal push, a horizonal pull, and a rotation exercise.

THAT’S IT!

2. ANAEROBIC INTERVALS

There are two great things about doing intervals. The first is that they only last anywhere between 15 to 30 minutes. So for those of you who keep using time as an excuse, I’m pretty sure you know how we’re going to answer that. That’s BS!

Second, intervals have a great AFTERBURN effect or EPOC (excess post-exercise oxygen consumption) meaning that you will be burning more calories after you’re done than what you would normally burn at rest if you were not working out.
Intervals can be as easy as doing 3-5 sets of 25 Burpees in your own living room. If you haven’t tried it then go ahead. You’ll see what I’m talking about!

3. INCREASE N.E.P.A

If you don’t know what this is, it stands for Non Exercise Physical Activity.
For example, taking a flight of stairs instead of an elevator. Or you can go for a longer walk with your dog. Maybe carrying your groceries instead of putting it in a cart.

Anything that can just increase your non workout activity will help.

That is it folks. It’s just 3 simple things you can do to battle the holiday bulge.

What about nutrition?

Now many of you are wondering why I haven’t addressed nutrition. Obviously this will be the most effective way to watch our figures in the end right?

Well here’s my thinking on it. For those of you who have been consistent with your nutrition habits, then I’m sure you’ll still be able to follow them throughout the holidays. Since we tell you to stick to these habits 90% of the time, if you are like me, you’ll save your 10% for the dinners and events.

For those of you who haven’t been consistent, I’m gonna be honest. It’ll be hard to stay consistent, especially during this time of the year. It’s not that I don’t have faith in you guys, but it’s a fact. So why not focus on something that we have more control of right now, which are our workouts.

Lastly, from the years of training and the hundreds of clients I’ve had, the one thing that really affects me is scheduling clients in. I know because I am going through what many trainers will call the holiday shuffle whatussy as far as scheduling clients are concerned.

So even though I know they are finding it challenging to get in workouts with me, it doesn’t mean that they can’t work out on their own and they know it. So I just tell them exactly what I told you guys to do.

And guess what, they do it.

In the end the only way you are going to survive this holiday season is by TAKING ACTION and DOING IT.

Take charge and crush it!

Alex

Skill Training Dalawa

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On my way home yesterday in New York City’s subway system, better known as the Iron Horse, I got into a dialogue with one of New York’s Premier trainers, Justin “JT” O’Brien (to the right), over two things:

- The previous post “Skill Training”
- The last workshop I presented at for the NSCA at Club H NYC, “The Progression Workshop”.

The gist of the conversation was the need to look at skill training, more specifically the programming aspect of it, as a modality of education for the client/athlete and the enhancement of performance as a matter of instruction or teaching from the trainer/coaches. I got home opened up a bottle of Duvel, soooo delicious I highly recommend it, and I picked up the most recent NSCA Strength and Conditioning Journal. Within the journal is an article titled: “Program for Effective Teaching: A Model to Guide Educational Programs in Strength and Conditioning” by Dwayne Massey EdD. Then I received a comment on the last blog “Skill Training” from Drew, one of our readers, and this is an excerpt:

“Many people and trainers included need to focus on movement technique rather than going through the motions and or doing the same routine.”

So, I guess the god of steel, Crom, is sending me signs to cover this matter…Strap in, read on and get ready for Coach T’s conceptual ideas of strength and conditioning programming: “Skill Training Dalawa”, dalawa is the Tagalog word for 2.

Note:
Due to the density of the subject there will be multiple posts delving into this concept of skill and the learning process of skill and becoming more skillful. During this process, I would encourage everyone reading to post up your comments; dialogue is honestly the best way to glean through the matter to reach a level of understanding. So let us being this journey…

The word skill, looked up on Dictionary.com, is defined as:

1. The ability, coming from one’s knowledge, practice, aptitude, etc., to do something well: Carpentry was one of his many skills.
2. Competent excellence in performance; expertness; dexterity: The dancers performed with skill.
3. A craft, trade, or job requiring manual dexterity or special training in which a person has competence and experience: the skill of cabinetmaking.

Now let us take this definition and apply it to human movement. Human movement is a skill we utilize knowledge, practice and there is a certain aptitude or skillfulness that needs to be acquired in movement behavior. Let us look at it from the perspective from the riddle of the Sphinx:

“What goes on four legs in the morning, on two legs at noon, and on three legs in the evening?”

The answer was given by Oedipus. His answer was man, crawling as a child, walking as a man, walking with a cane as an elderly man. The point is, let me be politically correct, this human being learned to ambulate and mastered the skill of crawling, walking and eventually walking with assistance. If we “drill down” on the mastery process of said skills, this individual acquired these individual skill sets, obtained a level of proficiency and then progressed to the next skill.

So what? Who cares? How does this all pertain to what we do with our clients and athletes? Well, all the movements we assign the performer to do during those workout days are essentially skills that we want, and hopefully they want that too, to be more proficient at. Furthermore, the movements, aka the skills, which we assign, should be assigned such that it creates a sequence, a sequence in learning. So now there are two distinct processes that need to be taken apart in future articles:

- The learning and mastery process of skill by the performer
- The educational platform to accomplish the process of learning and mastery of skill

So now let us re-look at that quote from Drew’s post:

“Many people and trainers included need to focus on movement technique rather than going through the motions and or doing the same routine.”

What we need to focus on is the given skill that is being executed and the degree of aptitude or skillfulness, prior to progressing. We also need to realize that if one is going through the “motions”, then maybe we have reached a level of skillfulness where these “motions” are not challenging enough for us to benefit from. In other words, there is a process of learning for the performer and that process needs to be understood to maximize benefits. There is also a degree of “challenge” that needs to be part of this learning process so that the benefit of the executed skill is maximized and a level of skillfulness is achieved. Furthermore, we cannot forget the program that we are following. That program is an educational platform, a curriculum if you want to be specific, that provides these “challenges” and moments of success in a sequential order such that progressions within the program result in overall enhancement of performance on the “athlete’s” athletic field.

If all of a sudden you are realizing that there is a hell of a lot more to the concept of training and being the best at your skill sets, you are not alone! Keep reading, keep learning and post up your questions and comments!

“Education’s purpose is to replace an empty mind with an open one.” Malcolm Forbes

Carpe Diem and more to come on this subject…

Coach T

Skill Training 101

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After having a conversation with a New York City trainer, I just want to make it clear on all the confusion that is out there in the internet world and literature, there are a PLETHORA of training programs that are out there, 5/3/1, Starter Strength (SS), Linear Systems, Non-Linear Systems, Seksi Naman, Hipdrivetakeit Program, Pogi Program, Dropitlikeitshot Program, …etc. They are all designed to do one thing…increase the skills of the performer or the maintenance of the current skill sets of the performer. The term athletic performance is loosely defined from ADLs, Activities of Daily Living. So, athletic performance could mean dodging people on the streets of New York City to performance on the “traditional” athletic sport field.

This improvement of performance is an increase in the execution of skill and or skills within the program and or on their athletic field. These skills are commonly seen as movements, traditionally called exercises. The term skill refers to the quality of movement. Skillful movement is the end result in training and we as coaches assist and improve the degree of skillfulness over time. This is precisely the difference between the workout and a training program. Training programs are focused and generally have a specified goal attached to them. Within the program are days of training, the workout day. Coupling workouts with micro focused movements, biomechanical changes and weekly practices you have a results based training program.

Each day within the program is designed specifically to improve the movement skills of the performer. The objective of the any well thought out training program is to increase the performer’s skill sets. The diagram to the left shows the level of individual’s, of different demographic skill sets. The size of the area represents the level of skill an individual has. The majority of individuals that we all see throughout our practice are the sedentary and fitness enthusiasts. As coaches we have several objectives for those individuals coming to us for training:
1. The improvement of current skill sets
2. The progressive learning of new skills
The accomplishment of these 2 points is done through the execution of a precise program, focused on skill specificity of the performer.

Prior to the execution of any program comes design. Program design focuses on current skill sets and the minute, methodical introduction of changes within those skill sets and the introduction of new skill sets. The higher the skill sets and individual has the more specified the program needs to be. This is depicted by the diagram to the right. Sedentary individuals need a broad based program to increase their overall fitness level versus the elite level performer where they have very, very specific athletic needs to increase the performance by 5-10%.
If we take the skill pyramid, tricolored pyramid, and overlap the Specificity of Programming Pyramid it will look like the picture to the left. Again, just to reiterate the more skillful an individual the more specified the program needs to be to obtain a positive result, positive result means that the specific performance of a skill or skills has increased.

So the questions and answers that usually come up with this concept of skill training and performance are:
1. We deal with the average Joe and Jane not athletes how does skill training address that demographic?
2. So Coach, what do I do with those clients that want a weight loss program?
3. My clients are looking for the aesthetic aspect of adaptation does skill training address the “suns out guns out” clientele?

Answers:
A. The average Joe and Jane do come in with skill sets, squats, lunges, step-ups, push-ups…etc. These skills may not appear to be the “traditional skill sets, like the squat to the right, but Joe and Jane can do “modified” movements. Instead of doing a loaded squat why not build from body weighted squats.

B. In fact, by building on their basic skill of a body weight squat this client will increase their skill capacity. This means that they can do 2 things:
i. Increase their volumes of skill execution aka executing the squat
• Multiple repetitions
• Multiple sets
ii. Increase their ability to move more than body weight
By increasing the client’s skill capacity of their given skill sets caloric expenditure will also increase by increasing volumes of skill execution and or moving more than the starting weight, body weight. Not only will their caloric expenditure increase with the increase of skill capacity but there will be an increase in functionality of the given skill and an increase of muscle mass. The increase of muscle mass will increase the performer’s basal metabolic rate. This means that this individual will now “burn” more calories at rest. Combining a progressive skill based training program and nutritional plan this individual will lose weight.

C. Getting bigger “gunz” or muscular hypertrophy is a result of load moved and volumes of that movement executed aka skill capacity. By being able to push more in terms of volumes and load that will lead to muscular hypertrophy. So, there for skill based training program may even be called the Suns Out, Gunz Out Program focusing on the skill of elbow flexion, the technical term for bicep curls.

So you want to look Seksi Naman or be at your Pogi (Filipino saying for cute) best on the athletic field or want to be able to dropitlikeitshot in the octagon stop the procrastination and start TRAINING!

Remember if you need a coach in any of the above programs…see picture below

More to come on this subject….Coach T OUT!

Sexy Training

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I’m Filipino-American, living in New York City, and in the Philippines we have a phrase there…Seksi Naman, (Pronounced SEXY NA MAN). When translated it means sexy person or you are agreeing that person is a sexy. All the people around the world in all cultures want to be that person that… Seksi Naman. Cool, debonair, collected and more importantly in shape like the Philippines national hero Lapu-Lapu, who was responsible for the killing of Ferdinand Magellan.

So what do you do…meander through the gym and possibly hop on a cardio piece to work up a sweat or maybe join random group fitness class and or throw some weights around like Conan the Barbarian. Do that for a length of time and sim sala bim, you should get your desired results….Right? Wrong! You will get a result….now whether or not the result you have obtained is the one you want in the first place, is a different story.
First and foremost you must define to yourself…what is this Seksi Naman look that you are looking for…trimmer waist, loss of some baby fat, lose the muffin top, the demise of your back fat, leaner look, bigger, faster, stronger, fat loss, you get the idea need I go on?

Secondly, you need to construct a plan that will result in the desired result. I know you have heard it before you may have read it in some health and wellness magazine with some male or female and or both on the cover with some 6-8 pack of a stomach versus the fuel tank that your neighbor is carrying around as he invites you over for wings and beer. The Seksi Naman plan needs to also be specific…ok, Coach T you mean the torn page that i have from “Men’s Health”, “Women’s Health” or the WOD, Workout of the Day, that I obtained from a web site is, not enough? NO! Sorry to rain on your parade but it is NOT enough to obtain your desired goal. Here is why: Your desired goal means that there needs to be a desired biological, aka physiological, response that results in your desired performance goal and or aesthetic goal.
These physiological responses are also specific to the following:

o Movements assigned
o The intensity of the movements, force or energy exerted
o The volumes of the movements, frequency moved

That is the difference from a Workout Program versus a Training Program. Workout Programs are something you can tear out of a magazine and or download off a website to follow. These programs are great for the short term or to “change things up” within your total workout. Training Programs are highly focused in their construction as well as execution and they have the “Big Picture” in mind:

• Your Stated Goals aka what you want

o I want to look Seksi Naman… “pa cute” (cute) in my bathing suit
• Your functional goals aka what you need, is obtained through a coach’s assessment process and worked into the program. These needs are high on the coaches “to do list” for you. These goals are what you need to continue to be functional and or increase performance of your function in every day activity. So besides looking “pa cute” in your bathing suit…what does a coach see and want to address:

o Lumbo-Pelvic Control
o Joint instabilities that may or may not be caused by muscular imbalances
o Movement anomalies or what I like to call movement strategies that may be:
- Extraneous
- Superfluous
- Mechanically inefficient
- Mechanically unsound

Am I telling you that you shouldn’t follow the WOD, Workout of the Day, or the “Expendables” workout from your favorite fitness publication? Not at all! Those workouts and or routines do have their place within your programming need. But if you are looking for a higher return on your investment then you should be training….not working out!

WTF Coach T! What are you saying? That I am wasting my time doing curls for the girls’ workout?

No not all! But, consider this, not only is the woman, ok let me give you more credit…women, around your arms not an accessory, they look at the total package not just those small packages called your biceps…of course. What I am saying, is that instead of curling in MY, that’s right I claimed it, squat rack while staring at yourself in the mirror and NOT getting the wanted and needed results then you should go and train instead of “working out”. This way you will be a functional Seksi Naman.

Coach T

PS…NO BS is willing to help…don’t know how to get started post up on the comments and I’ll guide you along the process!

Stop the Spread of this Medical Condition

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Ladies and gentleman, there is a growing pandemic that is affecting our society and cultures. This pandemic has moved from one culture to another…spreading like wild fire from continent to continent and city to city. It started off with Asians then slowly moved west to Europeans and East to the Americas. This serious medical condition knows no boundaries and with cross continental travel at our disposal we have seen alarming numbers in New York rise every year. This name of this medical condition is Noassatall.
Noassatall is the lack and or degradation of the posterior soft tissue structures of the hip known as the glutes, commonly known as the butt. Other nomenclature that may be associated with this condition is “Flat Ass”, “No Ass Bastard” and “No Butt”.

Note the Pictures to the left. This shows the classical picture of the Noassatall condition. No superior protrusion of the posterior hip, this protrusion is commonly known as a shelf or the top of the trunk. As you observe, inferior to the shelf, the “body” of the buttocks the flatness continues resulting a pair of saggy jeans. Note how the back and buttocks just blend down into a pair of legs without distinction from one or the other, see below.

What causes this dreaded condition? The number one cause of Noassatall condition is the lack of engagement of the butt, technically called the glutes, which is comprised of three muscles:

• Gluteus Maximus
• Gluteus Medius
• Gluteus Minimus

What are some of other complications due to the lack of engagement of the glutes?

- Poor Back Stabilization! Your glutes are the strongest superficial muscle on the human body. One of the main functions of the glutes is that it works in concert with other muscles, like your lower back muscles, to support and stabilize your lower back throughout various movements through a serape affect.

- Poor Hip Stabilization. We are moving machines, or at least we were designed to move. The glutes are responsible for lateral stabilization, especially during a gait pattern; the stance glute stabilizes the hip from dropping because the opposite leg is in a swing phase and is off the ground. This leaves you on one leg.

- The glutes are also the muscle that propels you. The major function of the glutes is to extend the hip. This hip extension is what you use when you ambulate: walk, run, jump…etc.

So what can be done to stymie the spread of this condition?

If the major movement is hip extension then you need to extend your hip and there is several ways that can be achieved:

1. Basic “bridging” can be done in any home and a great place to begin to engage those non engaged glutes. There are many variations to this movement the one to the right is most common. Once mastered on both legs the performer can progress to the single leg squats.

2. Prone, lying on your stomach, hip extensions. Just like the above exercise. This movement can be done in the comfort of your home. This can be done utilizing ankle weights, cable machines, free weight, bands and no resistance.

3. Squats, Step-Ups, Lunges and Dead Lifts of all various types. The more functional of the 3 choices also the more challenging of the 3 choices. The first three movements listed, squats, step-ups and lunges, can all be done with or without external loading. Dead Lifts are always done loaded hence the name dead lift.

Bring an end to this pandemic and start working on glute engagement and help rid the world of the dreaded condition Noassatall.

Coach T

Top 5 Things You Can Do To Change Up Your Resistance Training Program

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Are You In A Rut With Your Training Program?

Top 5 Rut-Breaking Tips

Only use multi joint exercises
Have a heavy resistance training day
Have a metabolic resistance training day
Incorporate olympic lifts
Have a bodyweight training only day

Multi joint exercise train multiple muscles at once. So if you’re pressed for time which all us New Yorkers are, then this will keep the work out both time-efficient and effective

The only way you can build lean muscle is through heavy resistance training. Whether you are a guy who wants to get stronger or a girl who wants to get toned, heavier weight does both these things. If you girls are worried about getting bigger, the only way that’ll happen is if you eat lots or calories AND produce large amounts of testosterone.

On the opposite spectrum, metabolic resistance training maximizes caloric expenditure both during and after the workout. You can do this by using moderately heavy weights at high speeds and little rest. And once again, these type of workouts are fairly short but EXTREMELY effective.

If you think Olympic Lifting is just for athletes, you are DEAD wrong. Not only does this tax your body in a way no other modality can but this type of lifting can be used for both your heavy resistance days and metabolic resistance days. Not only that, but it’s multi joint as well so you are GUARANTEED to work ALL your muscle groups.

EVERYONE should be able to move their own bodyweight. Unfortunately the majority of overweight Americans can’t do jack because they are just TOO BIG. Not only does bodyweight training teach how to use your body but it is also great as a recovery workout between training sessions.

Take charge and crush it,

Alex

Nutrition – How much do you really know?

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The problem with nutrition is that most people don’t have a clue!!!

How do I know this?

Go into any Barnes and Nobles or Border’s bookstore and take a look at the diet and nutrition section.

How many nutrition books do you see?

Hundreds!!

All These Diet and Nutrition Books and So Little Information

Don’t you think if someone really had the perfect nutrition system that we’d have so many books about it? Take a look at the authors and read their backgrounds. How many of them even have a degree in exercise or nutrition?

Fortunately there are people that do know. Too bad you won’t find them with books published in a standard book store.

Where you will find them are college bookstores. Unfortunately the book stores that you find them in are textbooks and for most, that is just too much reading.

So what do you do?

You can always take a college level class. But who has time for that? What about reading a nutrition textbook yourself? Screw that!

The Solution

If you really want to know about proper nutrition, you HAVE to see a professional. This can be a Registered Dietician (RD) or a certified nutrition consultant.

But make sure if its an RD that they have a background in sports nutrition. If it’s a certified nutrition consultant, make sure they are Precision Nutrition certified and/or a Certified Nutritionist from the International Society of Sports Nutrition (CISSN).

Even if you’re not an athlete, you are still someone who performs work. Whether it’s at your job, in the gym, or at home you are active on some level. Well at least I hope you are.

And if you’re not, I’m assuming you want to be otherwise you wouldn’t be reading this.

So whether it’s because you want to look better, feel better, or perform better there is a proper nutrition plan to follow to achieve those goals. And an RD with a sports nutrition background, a Precision Nutrition certified consultant, or a CISSN are the professionals who can get you there.

I myself am Precision Nutrition certified and am in the process of studying to get my CISSN. There’s a reason for that. I did a ton of research and these guys know what they’re talking about.

And best of all, they’re all about teaching proper habits. They’re not about going on this special diet or eating that magic food like all that other BS garbage you find in bookstores and magazines. You WILL NOT reach you goals reading that S@#T

So I leave you with this question,

“If there is so much “expert” information about eating well and getting in shape out there, both freely available or at a cost, then why is it that the American population is still getting bigger and bigger?”

Think about it…

Until next time…

Take charge and crush it,

Alex

P.S.

If you’re tired of all the diet misinformation out there then contact us for a nutrition consultation. You owe it to yourself to at least get the RIGHT information.

Nutrition Consultation Here

Strength Training- Barbell Complexes for Fat Loss

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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.

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