Sexy Training

September 8, 2010 By Ted Recitas 3 Comments

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

September 3, 2010 By Ted Recitas Leave a Comment

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

September 2, 2010 By Alexander Gruezo Leave a Comment

Are You In A Rut With Your Training Program?

Top 5 Rut-Breaking Tips

  1. Only use multi joint exercises
  2. Have a heavy resistance training day
  3. Have a metabolic resistance training day
  4. Incorporate olympic lifts
  5. 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?

August 31, 2010 By Alexander Gruezo 1 Comment

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

“If I Can Do It Longer, Then It’s Better!”

August 26, 2010 By Randy Gruezo Leave a Comment

First of all…get those nasty thoughts out of your head perv :-)

Being fit does make this better!

Maybe for some activities longer means better, but that’s another blog post :-)

Back to the matter at hand. The title arose out of a conversation I was having with a friend and colleague about a forum posts he saw. Someone wrote on the forum:

“Suppose two trainees train side by side doing isometric exercises, if one can statically hold a 100-lb barbell for 4 secs, and the other can hold 150-lb barbell for 2 secs, which of these two trainees is exerting more effort or force, thus stronger..and why?”

I had to stop and think about this question as easy as it may look because I thought it was a trick question. It’s easy to over analyze something, at least on my part.

(My answer by the way is the 150 lb is exerting more force therefore stronger. Strength is ability to apply force. It’s obvious that 150 weighs more than 100. Real world example. I can squat 305 for 5 reps fine. However I can’t carry my computer bag and walk for an hour without my back tightening up. Think about that. What does that say?)

Anyhow, the purpose of this post is not to attempt to answer the question but more so to answer…

So WHAT!

This was the question I was posed constantly by my mentor, Dr. Juris. It drove me fuckin crazy. It seemed like there could never be an answer. I finally understand now that there is no real answer, but perspective and context.

So back to so what… So what who is applying more force and therefore stronger. That’s freaking awesome if you could hold more weight or hold for longer time…. So the f$#k what!

If you’re not achieving the results you’re looking for out of your training program, does it really matter how much you’re lifting, how long your holding it for, or whatever means you’re using to measure progress.

If my goal is fat loss and after 3 mos of training my bench press went from 100 to 150 and I can squat 100 reps in 5 mins up from 25, but I’m still a fat fuck does it really matter that I can do all those other things. NOPE… Why? Cause I didn’t lose any fat that’s why…That was the reason I was training, right? Reality is that something is not working in my fitness program. Could be the exercise program, nutrition, rest/recovery, etc. But the point is, what I was doing has been irrelevant up to that point because I didn’t accomplish my objective, at least yet.

Ask a professional athlete who wins the MVP, but ultimately loses in the Superbowl what he would rather have an MVP or Superbowl ring? If his goal was to win the Superbowl it’s obvious he rather have the ring than the MVP trophy. To him the season was a failure if he doesn’t win it all. That’s how most professional athletes are.

Develop the mindset of a professional athlete. That’s how you should look at your fitness program. If you’re not achieving your goal you’re FAILING! Is that a bad thing. Hell no… Why?… Cause you learn from failure. You go back to the drawing board and see what’s working and not working, restrategize, and you do it again until you achieve your objective.

Forget all that feel good bullshit, “Oh I got a little bit stronger, I have a little bit more energy, I can climb the staircase better.” Don’t trick yourself into believing that you didn’t fail and things are ok. Wake up, it’s not okay because you didn’t achieve your goal! Period… Find out what happened make necessary adjustments and get it done…rinse…repeat… if necessary until you get the goal.

So back to that forum question…. The better question to ask, “How do those tasks relate to the clients’ goals?” Because in the end if the tasks are not goal oriented then who really cares who can do what. I guarantee you won’t see me doing anything that forces me to exert effort if it’s not getting me close to my objectives. It’s wasting energy and resources for nothing.

Come Get Some!
RG

P.S. Please share your thoughts! Also take a stab at answering the forum question. Would love to see everyone’s thoughts and perspective…

Strength Training- Barbell Complexes for Fat Loss

August 12, 2010 By Alexander Gruezo Leave a Comment

Strength_trainingStrength 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?

August 5, 2010 By Alexander Gruezo Leave a Comment

Strength TrainingAre 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

July 23, 2010 By Alexander Gruezo 2 Comments

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.

So You Wanna Get Results… AND Workout On Your Own?

June 16, 2010 By Alexander Gruezo Leave a Comment

I’m gonna be brutally honest…

If you think you can get optimal results working out on your own in New York City,

YOU ARE WRONG!!!

You must be wondering, “Who does he think he is ?!’

Let me ask you a few things then…

  • Do you have a degree or advanced degree in an exercise-related field?
  • Do you have knowledge of basic human anatomy?
  • Do you know anything about kinesiology?
  • What about physiology and exercise physiology?
  • Do you have a certification(s)?
  • Does program design ring a bell?
  • And nutrition?

If you answered no to any of these questions,

Guess what?

YOU ARE NOT GONNA GET THE RESULTS YOU WANT WORKING OUT ON YOUR OWN!!!

If you did you probably wouldn’t be reading this far.

Look, I’m not saying that you’re never going to get results, nor am I saying you’re never going to get results by exercising by yourself…

What I am saying is if you want the BEST results now, then it’s not going to happen.

So what can you do now?

Well there are a many options but before we can go into that, first we need to look at what is needed in your fitness program.

Regardless of whether or not your goals are weight loss, increasing lean muscle, flexibility, stress relief, etc., the fundamentals are still the same.

Just like you have many different looking buildings in New York and Jersey City, each one of those buildings all have 2 fundamental things in common.

  1. Foundation
  2. Structure

ALL FITNESS GOALS REQUIRE A SOLID FOUNDATION AND A PROPER STRUCTURE

Your fitness foundation is comprised of:

  1. Muscular Strength
  2. Muscular Endurance
  3. Cardiovascular Endurance
  4. Flexibility
  5. Body Composition

And the fitness structure is a:

Properly Designed Program incorporating all those components

If you know why that needs to be your foundation and how to design a program then you can stop reading right now and feel free to work out on your own.

If not, you better keep on reading!

I’m not going to spend any more of your time teaching you about all those components and I certainly am not going to teach you how to design a program. That would take months and quite frankly, I can’t be bothered wasting all my time or yours.

What I WILL do, is list things that you can look at to make sure you are hitting all the necessary components of your fitness program.

BOOTCAMPS

Bootcamps are great for developing cardiovascular endurance and a basic level of muscular strength and muscular endurance. For anyone beginning a fitness program, this is a great place to start.

Bootcamps tend to have anywhere between 10-15 people per instructor and the support you get from your fellow bootcampers is unmatched. There really is nothing like being part of group of people who are all striving to reach the same goals.

If you are looking for a bootcamp in the New York City area then click here and check out our 21 Day Fat Loss bootcamp right now:

NYC 21 Day Fat Loss Bootcamp

SEMI-PRIVATE TRAINING

For those of you who have a basic level of fitness or want a slightly more individualized program but with the same type of support from your peers, then semi-private training is the way to go.

Semi-private training sessions tend to have anywhere between 2-4 people. People are grouped together based on goals and fitness levels. Because these groups are smaller than bootcamps, programs are more individualized and there is even more variety to the exercises.

Programs can be made even more challenging and effective because there is less people for the instructor to watch.

ONE-ON-ONE PERSONAL TRAINING

For those of you that don’t require a group atmosphere or those of you who want the utmost in individualized attention then this is the perfect option for you.

One-on-one personal training is all about YOU. The program is designed solely for YOU. The exercise are selected based on YOUR GOALS, YOUR FITNESS LEVEL, YOUR PREFERENCES, etc. Get the picture?

With personal training you don’t have to think about anyone other than yourself and your trainer pays attention to nobody but you.

You will have the MOST EFFECTIVE fitness program designed specifically for your goals and you will GET RESULTS THE FASTEST with this option.

If you are ready take your fitness program to the highest level possible or if you want to start a fitness program and what results and what it fast then click here to check out our one-on-one personal training program in the New York City area:

New York City Personal Training

So do you still wanna workout on your own?

Take charge and crush it,

Alex

P.S.

Sign up for our newsletter “COMMAND AND CONQUER.” In it we address everything from weight training, cardio, recovery, fat loss, etc and teach you how you can take command of your body and conquer your fitness goals.

Click here to sign up for our newsletter:

www.nobsfitnesssolutions.com/newsletter/

21 Day Fat Loss Bootcamp Launched

June 1, 2010 By Alexander Gruezo Leave a Comment

It’s been a long time coming but No B.S. finally launched it’s 21 Day Fat Incinerator Program. For more details click on the link below you, will not regret that you did.

NYC 21 Day Fat Loss Bootcamp

You want to bookmark the link because on June 3rd the payment link will go active and there are limited spaces. Meaning you will probably never get a program of this value at the price being offered ever again. This is not hype, but just reality. So if you want in on NYC’s premiere fitness bootcamp then fill out the form on the site immediately.

Click here to fill out the form.

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