The Adler Blog
Aug
30
2009
![]() ![]() Scott's new goal It also makes for a great blog topic, about the importance of setting a goal. Here at Adlertraining, we approach lifting and getting in shape like a business, meaning we have monthly and quarterly goals. These can range from squatting an extra 15 lbs or losing 2 lbs of fat, just to give you an idea. Most people join the gym with idea “to get in shape” or “lose a few pounds”. This approach will not get you anywhere (if you need proof, just look around you in your local gym). You will need to draw up a plan with your 6 month goal and then break it down into smaller portions, I would recommend 2 week phases. Every 2 weeks, you take inventory, which could mean you weigh yourself, test your strength or have a friend take pictures of you in the same light all the time. This will enable you to determine if you are really making progress or if you are”just going to the gym.” If you are not getting were you wnat to be , you will need to change something, such as eat more protein (tracking it with shapeupclub, of course), try to sleep an extra hour or go for a different range of repetitions. Don’t be afraid to start now, as Ivan Turgenev said: ” If we wait for everything, everything to be absolutely ready, we will never begin.” Until next time, Scott and Maik
Aug
26
2009
![]() Congratulations, you made a decision towards a better body, got yourself enrolled into ShapeUp Club, as well as your local gym. You are highly motivated, counting calories, hitting the stepper 3 times per week, so the magic should happen, right? Well, sort of. In the beginning, anyone will have success because you are adding exercise and a healthier diet to your life style. But after a few weeks, most people will also hit a plateau from where not much progress is made. So, in other words: what is the most efficient way to get in shape? The answer might surprise you…total-body weight-workouts. “Training with weights for fat loss?!!! That’s absurd, since cardio burns fat and weight training builds muscle!!!” Not so fast – any form of training causes energy to be lost while performing the activity. Weight training and cardio burn approximately the same amount of calories per hour but weight training has one enormous advantage: it elevates your metabolism to the tune of approximately 200-500 calories (depending on your size) for another 24 to 48 hours after the session end. On the other hand, studies suggest that the calorie-burning effect of cardio stops the moment you step off the bike. In conclusion, if you perform 3 weight sessions a week, this will give you an extra 600-1,500 calories you drop. Not too shabby, right?
Aug
23
2009
![]() So while Apple is taking its time with approval of the 2.0 version and everyone is getting antsy, we figured it might be a good idea to post a little distraction in the meantime. Amongst dieters, abs are a huge concern. Abs are everywhere, billboards, TV spots, you name it. They are very visible, since they connect your upper with your lower body. Having good abs indicates your leanness and makes you sexier (or so the media says). So how do you get those priced abs? Crunches? Creams? Sit-ups? Cardio? All of the above? I am sorry but it is none of the above. Having great abs is 80% diet and training your big muscle groups such as legs, back and the chest. ” But why?: you ask. The fat is on my belly, not on my legs!” You need to think of fat as stored fuel that you have to burn. You are giving two tools, a lawn mower and a F-16 fighter plane. Both have combustible engines but which one will burn more fuel? The plane, of course. The plane are your squats, rows, bench press etc. In short, all multi-joint exercises, which burn the most energy. At Adler Training, we do very little direct ab-work – maybe twice a month – but we perform plenty of heavy movements and monitor our diets very closely. If you still want an ab routine try the following: And for the rest, use your ShapeUp Club wisely! ![]() Myself a week ago ![]() Scott on July 4th
Aug
17
2009
![]() Hey, Today’s blog topic will cover how to combine a disciplined diet with a hectic lifestyle. Obviously, the average Shapeupclub user has made a commitment to improve his eating, and has a pretty good grasp on macro nutrients and caloric intake. Yet, most people don’t fail in their diets not because of lack of knowledge, but lack of planning. Anyone, who has every picked up a Tom Clancy novel, knows the 5 P’s of the FBI. Proper Planning Prevents Poor Performance.The same goes for your physique. You need to plan for shopping, cooking and packing. Make sure your fridge and cupboards are full with chicken, beef, fish, greens, rice, oats, and nuts. Once you get hungry, whatever you have at home is your first line of defense. You can only eat what is there, unless you order pizza. Plan for two cooking days a week, where you grill your chicken, bake the potatoes and maybe make some Gazpacho now that it is summer. Lastly, store your meals in ready-to-eat portions in the fridge. Scott and I start our days around 5:30-6AM and the last thing we want to do then is think and cook. This may sound tedious and boring but it is worth the trouble. Once you make your diet your priority, the results will be so motivating that it becomes easier by the week. Stay focused and you will achieve your goals quicker than you imagine!
Aug
8
2009
![]() Hello everyone, We would like to introduce ourselves and our blog to all ShapeUp Club users. The team consists of Scott and myself, Maik. We are both competitive natural bodybuilders in NYC. In real life, Scott is a radiologist, whereas I work as a full time personal trainer, representing my own company, Adler Training. Living the busy NYC life style, even with the best intentions it is extremely easy to lose track of the calorie intake. Studies have shown that most people underestimate their daily caloric intake by as much as 50 %! This is exactly where ShapeUp Club comes in as an easy-to -use mobile application, and the new online integration brings much added benefits. Scott and Maik
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The Adler Blog
During the coming weeks and months, read about ShapeUp Club in NYC. Maik, professional trainer and owner of Adler Training, and Scott, amateur bodybuilder, will blog about how they use ShapeUp Club to navigate the busy New York City lifestyle and achieve their diet goals. |
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