Sarah's Weight loss
Airy's Mind Fitness
Lee's Journey
CEO of my body
The Adler Blog
So the New Year is upon us and everybody made their resolutions: x pounds need to disappear, need to fit into a size 4 dress, etc.
This leads to gyms filled with highly motivated newbies, who will work out 2 hours + for the next 10 days, just to never show up again. Why? Well, for once, we live in a society where everything should come fast and effortless. And this is simply not the case when building a physique. You need to plan in months and years, not days.
The other problem is that newbies don’t have a plan. They go from machine to machine, spend hours on the treadmill to “burn fat” and end up over trained and frustrated.
What to do?
1. Be realistic in your expectations. If you have 20 lbs to lose, plan for 20 weeks. Getting and staying in shape is a lifestyle, not a sport.
2. Put together a strength routine. Doing cardio alone will not get you in shape; you need to strengthen your muscles to spike up your metabolism. If you need help, post a comment, I will gladly offer guidance.
3. Go food-shopping. This might be the most critical point. 90% of your success hinges on your diet, so make sure your kitchen is filled with chicken, greens, oats, lean beef, nuts , fish, avocados etc. What you do outside the gym in terms of cooking and resting matters as much or even more than the actual workout.
4. Believe! It is all up to you. Anyone, absolutely anyone, can build a great physique if training and diet are in check. Don’t deny yourself that feeling!
Till next time,
Maik and Scott
3 Comments »
3 Responses to “Happy 2010, now go and empower yourself!”
Leave a Reply
The Adler Blog
About
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. 
Recent Posts
- High reps burn lots of fat-do they?
- Fasted cardio as a fat-loss tool
- On Albert Einstein
- Alcohol: Friend or Foe?
- Nutrient Timing – how much and does it matter when you eat?
Categories
- Diet (22)
- Motivational (1)
- The Adler Blog (3)
- Training (1)
Hi Maik and Scott
can you please tell what the difference is between “heavy weights” and light weights” at the gym? on the shape up software there is each of these types to choose for my exercise. is ‘heavy’ based on what I can do or is it based on the ‘heaviness’ of the weights? for example if 3 Kilos is my top limit of what i can lift is that ‘heavy’ or is the 20kilo weight that I can’t imagine lifting “heavy” – this is for the purpose of knowing how many Kcals I burn in a weight training session.
Thanks for your help
Doreen
Hi Doreen,
thanks for writing, we hope you enjoy the blog. Lifting heavy vs lifting light is very individual, a powerlifter might consider 1-2 reps heavy, whereas a rower will not go below 6 reps.
As a rule of thumb, try to get between 8-12 reps. If you can do more than 12 ( in good form) it is time to increase the weight in order to challenge your body. You should strive to increase the weights every 1-2 weeks.
Don’t be so concerened with calories burned during exercsie. It is impossible to tell, since we have different needs on different days ( sleep patters, stress, hormonal levels all influence this). Even if you could determine the number of calories, you wouldnt know if they came from sstored fat, glycogen or muscle.
So just focus on getting good and callenging workouts, track your intake and everything else will follow.
Hope this helps
Maik
Thanks Maik it is a great encouragement:)