http://blogs.shapeupclub.com/adler 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. Thu, 11 Mar 2010 16:10:04 +0000 http://backend.userland.com/rss092 en One of the common assumptions in gyms all over the planet is that " high reps make you big or build muscle, high reps get you lean."  So without fail, you see tons of guys and girls squeezing out endless reps with tiny weights in order to "get cut". Since ... http://blogs.shapeupclub.com/adler/2010/03/high-reps-burn-lots-of-fat-do-they/ When it comes to cardio and fat loss, it really is a case of the blind leading the blind. Most trainees have been made believe that cardio burns only fat and weight lifting only builds muscle, hence you must combine the two to create a perfect physique. Aside from the fact, ... http://blogs.shapeupclub.com/adler/2010/03/fasted-cardio-as-a-fat-loss-tool/ When you spend enough time in gyms, you can not help but notice the vast majority of people never gets in shape. When I say majority, I mean more than 80%. Why is that? It is certainly not the lack of time they spent working out; most of them ... http://blogs.shapeupclub.com/adler/2010/02/on-albert-einstein/ How is everybody doing? Things in NY are great, both Scott and I are trying to put on weight (muscle that is). So far, we managed to get some good lean gains with getting too fat :-) Since Jon wrote such a great post yesterday , I felt ... http://blogs.shapeupclub.com/adler/2010/02/alcohol-friend-or-foe/ In the last segment, I spoke about how to set up your macronutrients and calories for a successful diet. Today, I want to try answering the question as to when to eat. To be very clear, overall calories matter much more than nutrient timing, so first of all you need ... http://blogs.shapeupclub.com/adler/2010/01/nutrient-timing-how-much-and-does-it-matter-when-you-eat/ When setting up a diet, a lot of people seem to be confused how to go about it: low carb, low fat, ice water for lunch? In the following segment, I’ll try to clear up some of that confusion. Rule number 1: calories matter! Regardless what kind of a diet you ... http://blogs.shapeupclub.com/adler/2010/01/setting-up-a-diet-or-do-calories-matter/ Ah, supplements, a lean and strong body in a bottle for only 69.99$! Gain 10 lbs of muscle, while losing 20 lbs of fat and your IQ will also rise. Supplement companies have excellent marketing departments, powerful graphics and extremely convincing before-after pictures. So what are supplements REALLY and ... http://blogs.shapeupclub.com/adler/2010/01/the-wonderful-world-of-supplements/ 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 ... http://blogs.shapeupclub.com/adler/2010/01/happy-2010-now-go-and-empower-yourself/ So again the days are shorter and the plates fuller. It must be holiday season, filled with parties, cookies, dinner invitation, drinks etc. In short, everything that threatens your diet success is assembled in these 6 weeks. How does one stay lean during these weeks without alienating friends ... http://blogs.shapeupclub.com/adler/2009/12/christmas-is-here-how-to-avoid-gaining-weight-during-the-holidays/ Hello, everyone! I thought I'd share this piece of PR with you. It's OHLALA, a French magazine specializing on male bodies (really?) who wrote a story on me. Click here to see! All the credit goes to the photographer, Richard Gerst! Enjoy, Maik http://blogs.shapeupclub.com/adler/2009/11/85/