General Weight Training — NYC Personal Training, NYC Fitness Bootcamp, NYC Nutrition Consulting, NYC Online Personal Training

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

Only use multi joint exercises
Have a heavy resistance training day
Have a metabolic resistance training day
Incorporate olympic lifts
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

Strength Training- Why It’s EXTREMELY Important?

August 5, 2010 By Alexander Gruezo Leave a Comment

Are 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.

Foundation
Structure

ALL FITNESS GOALS REQUIRE A SOLID FOUNDATION AND A PROPER STRUCTURE

Your fitness foundation is comprised of:

Muscular Strength
Muscular Endurance
Cardiovascular Endurance
Flexibility
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/

Kettlebell Training- The Most Bang for Your Buck

May 26, 2010 By Alexander Gruezo Leave a Comment

Kettlebell training is the jack of all trades when it comes to getting a workout that not only develops strength and cardiovascular endurance, while burning tons of fat, but also takes up minimal space and uses up less time.

There Is No Excuse Why You Can’t Be Fit and Healthy!

Kettlebell training in New York City can be done anywhere and anytime and is so affordable, even a high school student can purchase a set.

We’ve heard all the excuses- “I don’t have time,” “I can’t afford a gym membership right now,” “I have no place to workout,” and many more.

If you are one of those people, then worry no more. Kettlebell training is so great, that even the former Soviet Union created an official kettlebell commission in order to train the population siting that training using the kettlebell was cost effective, portable, it’s technique was easy to learn, and it allowed the ability to train the masses.

In other words it was the national training modality!

Fitness On A Budget

We live in tough economic times right now. Money is tight and everyone is on a budget. This still shouldn’t be a reason why you can’t get in shape. If anything, investing in your health now will save you in unwanted health care costs later.

Kettlebells come in many sizes and materials. From as low as a 2 lb eurethane covered kettlebell to as high as a 105 lb old school iron metal kettlebell. And their costs can range anywhere from 15 to 145 dollars for one depending on size and material. Then there others such as adjustable kettlebells that sell for either 65 or 100 dollars and allow you to play with multiple ranges of kettlebell weight.

With costs so low and great portability there is no reason why you can’t afford to get in shape or find a place to get in shape.

A Lot For A Little

If you ever wondered how you can get in shape with spending an arm and a leg in New York City, then kettlebell training is the perfect solution for you. It’s cost allows those who are budget conscious to afford it. It’s versatility allows you to perform hundreds of exercises without ever stepping into a gym. And it’s portability allows you to train anywhere, even in the comfort of your own living room.

Just check out the video below and watch one of our in-home kettlebell training clients using a kettlebell in her own living room.

And if you are not sure what to do or how to get started, fill out our fitness consultation form here and one of our certified New York City kettlebell trainers will contact you personally to discuss what type of kettlebell program is right for you.

Take charge and crush it,

Alex

Having Trouble Deciding On A Fitness Program

May 23, 2010 By Alexander Gruezo Leave a Comment

Figuring out what fitness program to be on in New York City?

Alright guys, I’m gonna break it down for you…

If you’re not in the fitness profession and you’re trying to figure out what type of fitness program you should be on because you either want to be healthier, look better, or perform better or all of the above (this is personally what I would suggest) then here goes.

Let me start off by saying that doing it by yourself is NOT AN OPTION.

How do I know this?

Well, if my own colleagues in the profession ask me to come up with programs for them personally or they ask me “What should I work out on,” then I can almost guarantee that if you’re not asking someone like me or trying to read a book on program design, then chances are it’s going to be even MORE DIFFICULT for you.

Next, know that exercise alone isn’t going to do it. You are going to need both NUTRITION AND EXERCISE if you really are serious about starting a fitness program.

Got it? Great!!!

Now that I got that out of the way, let’s talk about your options…

Basically what you have available to you are as follows:

Online personal training
Boot camps
Semi-private training
One-on-one personal training

Now as far as nutrition goes the options that you have are:

Group Nutrition Consulting
Hybrid Group Nutrition Consulting
Private Nutrition Consulting

Notice how I didn’t even mention joining a gym anywhere in there. BECAUSE joining a gym is just as bad as trying to do it yourself.

Why?…

The main goal of a gym is to generate revenue by selling memberships. They DO NOT CARE whether or not you get your results. If you want results then you have to spend some extra dough on personal training. But don’t hold that against them. Health clubs and gyms are like any other business.

Too bad their business model is all based on maximizing gym memberships. Once they get you to sign your contract it’s like that infomercial, “Just set it and forget it!”

How do I know this? Tell me…

When was the last time your gym called you to tell you that you haven’t been checking-in to their club? Better yet, when was the last time they asked you, “How can WE help YOU reach your goals?”

Let’s just say that I have a membership at a New York City gym outside of the one I work at and even though I haven’t been there in months, NOT ONE TIME did I get a call, email, or letter saying something to the lines of “We noticed that you have not been coming into our club, is there anything we can do to help you take advantage of your membership?” or something like that. ABSOLUTELY NADA!!!

So have I convinced you that joining a gym or health club may not be the best option for you right now?

Great!!!

I’m not saying that you shouldn’t ever join one but there is a time and place when you can. So if you are looking to start a fitness program then this is DEFINITELY NOT the best way.

Stay tuned for my upcoming posts where I describe all your options in more detail. I only decided to split it up like this because it would just be too long to read. So just let what I said marinate in your head a little bit, subscribe to this blog if you haven’t, and when I put up my future posts you’ll be notified. And you’ll learn about what your REAL FITNESS PROGRAM options are.

Until next time…

Take charge and crush it,

Alex

The 2 MOST Important Things You Can Do Now To Get That Summer Body

May 14, 2010 By Alexander Gruezo 2 Comments

Spring is here and many of you New York folks are starting to feel the pressure of trying to look good in your swimsuits and bikinis.

I know I am, so I’ve already shifted my training focus for that summer body. That’s right. I’ve been training since last month to look great for the summer!

If you are like most New York City people, you probably aren’t going to start training for that beach body until June.

Hate to break it to you, but if you wait till then, IT’S NOT GOING TO HAPPEN!!

So If you want to get in shape and look good for summer in the Hamptons, down by the Jersey Shore, Jones Beach, or just laying out in Central Park, you have to start now. That doesn’t mean going on fancy diets, taking magic pills, or relying on some wonder drug. If you truly want to get that bikini body or those washboard abs, here’s what you need to do:

Top 2 Things You Can Do Now To Transform Your Body

1. Begin a HEAVY resistance training program

That’s right guys AND gals! HEAVY resistance training is the key to developing lean, tone muscles. If you are worried about getting bulky read a previous post I put up regarding an article in the NY Times that addressed this:

Click here for New York Times post.

Also check out Randy’s strength training for women article , my bro and partner in crime. It gives a more in depth look on the topic of heavy weight training for woman. By the way he wrote that article 3 years ago. Just stating that fact because we use tried and true methods that gets results. Unfortunately it took the New York Times 3 years to report the obvious . No B.S. doesn’t jump on the latest fitness bandwagon, in fact we’ve been using the latest “fads” like kbs, oly lifting, high intensity intervals, etc, for clients, for over 10 years before they became popular. Ooh sorry for that rant… back to to things you can do for the summer.

To view Randy’s article click here.

Not only does heavy resistance training develop lean muscle, it also preserves it during periods of caloric deficit. And for most of you, you will probably be creating a caloric deficit in order to lose those extra pounds of fat. And in order to preserve all that hard earned muscle and prevent your body from eating it up, heavy resistance training is going to be necessary.

2. Incorporate the RIGHT type of cardiovascular activity

When I talk about the right type of cardiovascular activity, I’m talking about interval training. Interval training has been shown to be the best type of cardio when it comes to losing fat while once again sparing lean muscle loss. Not only does interval training burn lots of calories during the exercise but it also burns a good amount of calories during rest. A term know as EPOC (excess post exercise oxygen consumption) or AFTERBURN. And best of all the majority of these calories are burned in the form of fat.

In my experience, if you do just these two things NOW, you will no doubt be on your way to getting that summer body. Most people try to eat better first, but more often then not they usually fail at this because honestly, there are so many moving parts when it comes to nutrition (i.e. Whether or not your body is carb sensitive or not, how many calories should you be exactly, what percentage of carbs, protein, and fat should your meals be coming from, etc). It’s just too much to monitor.

So again my advice to you is…

LIFT HEAVY, RUN HARD!!!

If you don’t like to run then bike, swim, elliptical, whatever… just go harder then you are normally accustomed to. As far as rest goes, rest long enough to be able to do the next set or the next interval with the same amount of effort.

Take charge and crush it,
Alex

Top 5 Things You Need To Do Now To Guarantee You Don’t Fail At Your Fitness Goals

April 30, 2010 By Alexander Gruezo Leave a Comment

My colleague and I were having a discussion about life in New York City, our careers, aspirations, yada, yada, yada. You know those typical checking-in talks you have with friends every now and again.

After about half an hour’s worth of yapping, we realized something…

“Being successful in life is the same as being successful with your fitness goals.”

If you’re asking how so, then let me tell you.

In order to accomplish your fitness goals, a few things need to happen:

You need to have a plan
In order for the plan to succeed, you need to be committed
In order to be committed, you have to take action
In order for action to take place, you have to know what to do
If you don’t know what to do, ASK FOR HELP

Here’s the problem when it comes to fitness though…

“Most people don’t HAVE A PLAN and even more don’t ASK FOR HELP.”

Some think they have a plan and know what to do, but what happens? Ultimately
they are unsuccessful.

Swallow your pride people!

If I told you that I’m not an architect but I’ll gladly build you a house what would you
say?

Better yet, if I told you that I’m not an accountant but I’ll gladly do your taxes, what then?

You’d probably say F#@% OFF!!!

So I ask you this…

“Do you want to lose weight and look lean and fit?”

Answer: OF COURSE!

Now I ask you…

“Are you a personal trainer or some sort of fitness professional?”

Answer: Uh…Nooo

Finally I ask…

“Then why do you think you can do it on your own?

Look guys, I’m all for people working out and exercising on their own. It’s what our bodies are meant to do.

But if you are looking to accomplish something specific, then you really need to get
help from someone who knows what they are doing. There’s a reason why we call it a fitness profession.

I’ve gone to school for this, gotten my Master’s, and have attended countless seminars just like many doctors, lawyers, accountants, engineers, etc. in their respective profession.

But for some reason when it comes to fitness, most people think they can do it on their own. Hate to break to you, but for most of you that’s not going to happen.

There’s a reason over half of the population is overweight and over 30 percent are obese.

So if you’re looking to get fit. If you want to lose 15 pounds and get that summer body. If you want to be leaner. Don’t be afraid to ask for the help of a personal trainer or fitness professional.

A Personal Trainer or Fitness Professional will be able to:

Design a proper program (PLAN) to reach your goals
Ensure that you are held accountable (COMMITMENT)
Guide you on the proper weight training, cardiovascular exercises, and nutrition (ACTIONS) you should be following
Provide a support system (KNOWLEDGE) so that you can easily integrate this into your lifestyle

Just take a look at people who have been successful in accomplishing their fitness goals:

www.nobsfitnesssolutions.com/success-stories

If you want help and don’t know where to ask for it then go here:

www.nobsfitnesssolutions.com/free-consult

Take charge and crush it,

Alex

P.S.

If you think you can do it on your own but wouldn’t mind a few fitness tips to guarantee success, then sign up for our COMMAND AND CONQUER newsletter by clicking on the link below:

www.nobsfitnesssolutions.com/newsletter/

There’s always something to learn!!