The Adler Blog

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:
3×20 knee raises
3×15 knee ups super slow supersetted with crunches on the floor.

And for the rest, use your ShapeUp Club wisely!
Scott and Maik
P.S.: With the new blog lay out, we can now post videos so if you have any suggestions as what you would like to see be it exercises techniques or food choices, we will be happy to help!

Myself a week ago

Scott on July 4th

Hey,
How is everyone? We are sweating out in the sweltering NYC August heat, but it’s ok; it will be cold soon enough.

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!
Maik and Scott