Archive for the ‘training’ Category

Equinox 3-Day Trial Membership

July 9th, 2012 Comments off

I just joined an awesome gym. Its really a gym with a full SPA for the wifey. If you want to try it out, please contact Jennifer @ 305.935.9514, just mention AJ Alacan and she’ll hook you up.. more details here: 

It doesnt matter where you live, she can get you a pass for any club location. Enjoy!

Categories: general, gym, training Tags: , , , ,

Free weights vs Machines

March 9th, 2011 Comments off

I read an interesting article a few days ago. It was primarily about the gym fitness industry, and how they really want to keep your business. But they don’t what to get sued if you hurt yourself. They also want to get you in and out as fast as possible. This seemed odd but it made sense. The average gym wants more members to sign-up for a yearly membership. The want the average novice to workout 3 times a week and keep paying that monthly membership for life.. or until they get bored and are stuck paying anyways, or cancel.

Well on to the issue with machines, which consist of 80 to 90 % of the equipment in these gyms. There are there for a purpose, and its not to make you strong or to help you lose weight. The main purpose for these machines is to reduce liability for the gym. Its almost impossible to hurt yourself just sitting down and performing one controlled form of movement. If it were to the corporate lawyers they wont even be any free weights.  Plus it keeps the novice members coming back. I’m not saying that these machines are to be excluded from any routine, but they must be treated as supplemental to your routine and not the main focus.

The real test is to try to perform the same weight on a machine and with free weights. Notice how your form is key to prevent injury and to control the weight. With free weights you gain “Real World” strength and that is what we all really want. To be strong and fit. Remember always use caution with using free weights. Start light and try to have someone watch your form. Also try to stick to dumbell routines, barbell squats, deadlifts, dips, pullups. It doesnt take fancy or complicated routines to lose fat and gain muscle. Just takes consistency.

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Launching new nutrition site soon

August 2nd, 2010 Comments off

I’ll be launching a new nutrition counseling website soon.

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3 Rules to Weight Loss

April 14th, 2010 Comments off

Follow these simple rules to weight loss.

1. Diet: Abs are made in the kitchen. Eat -500 calories of your Basal Metabolic Rate. Avoide anything with corn syrup. 1 pound of fat is 3,500 calories… do the math of how many calories you need to burn, then plan it out.

2. Max Out. Lift some iron. Weight training is essential. Even low weight high reps… Do it!

3. Cardio: Get your heart pumping. Even 15 minutes a day can help. Start slow then increase over time. Walking is lame.. At least jog 30 seconds then walk… Its called interval training.. run 30 secs, walk 1 min, run 30 secs, rinse , repeat…

Proper exercise and discriminant weight loss

September 2nd, 2009 Comments off

SuperSlow inventor Ken Hutchins was the first person to ever explain the idea of discriminant weight loss. Picture the human body as a corporation that is run by a board of directors. He says to assume that a body operating on a calorie deficit is like a corporation running at a budget deficit. Each of the body tissues could represent a different department within that corporation. He then presented two scenarios. In the first scenario there is a budget deficit and no department has any unusual demands. In this scenario layoffs can occur in all departments. So your body lays off some fat, some muscle, some bone and connective tissue, as well as nervous tissue . Your corporation (or body) becomes a smaller version of its former self. In the second scenario, there is a large demand placed on the muscle department. In this scenario, no layoffs can occur in the muscle department. Indeed, more muscle has to be hired on. This results in a larger layoff in the fat department. We cannot produce cutbacks in the bone or connective tissue department because we need their support because muscle is not helpful unless it is attached to strong bone by strong connective tissue. This means more fat has to be let go. We cannot lay off any nervous tissue, because our new muscle is useless unless it is innervated by new nervous tissue. This means more fat has to be let go. Under this scenario, all weight loss is shunted toward fat loss. In this scenario, your corporation (body) takes on a dramatic shape change. You have added a modest amount of shape-improving muscle and jettisoned a large amount of shape-ruining fat.

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Muscle is the key to burning calories

August 25th, 2009 2 comments

Remember when you were a teenager and could eat everything in sight and not get fat? Somewhere in your 30′s things changed. Now it seems like just looking at food can make you fat. What happened?

The main difference for most people is that they have less muscle in adulthood than they had in their late teens and early twenties. As we age there is a natural tendency to lose muscle and we also are less vigorous in our physical activity, which results in further muscle loss. This loss of muscle tissue results in a decreasing metabolic rate. Lose 5 pounds of muscle and your calories burned per 24 hours decreases by about 250 calories. While this may not sound like much, it adds up. If you continue to eat like you did when you were younger, you will gain a pound of fat in about 14 days. Over a 20 week period you will gain 10 pounds.

The key to getting rid of accumulated body fat is to get back your youthful metabolism by getting back your muscle. You have probably heard people say that “muscle has memory”. Well, this is one popular saying that is actually true. With a proper exercise stimulus that dormant muscle can be reclaimed. When you get back the muscle that requires 250 calories a day to keep alive, what used to be an insidious weight-gain problem will become an insidious weight-loss technique. As you become stronger you will have a natural tendency to partake of more vigorous activities. This situation will allow you to lose weight with less attention paid to calorie counting and food selection. The more reasonable your diet can be, the greater your chance to stick with it. As you ride this spiral of success, you may be able to eat more like you did as a teenager. Putting just 5 pounds of calorie burning muscle on your body can really turn things around for you

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Why exercise doesn’t burn many calories

August 24th, 2009 2 comments

Go to the health club and climb on a stair stepper or treadmill. Program the machine by plugging in your weight, select your speed or program and begin your workout. As you plod along on the apparatus you are driven along by the ever-increasing number on the screen that indicates the number of calories that you have burned. Eventually you go long enough to burn 300 calories and you are left with a feeling of accomplishment. Now, as you wipe the sweat from your brow and catch your breath, let me ask you a question. Why did the machine ask you to program in your weight? If you answered to calculate how many calories you burn you are right. What you most likely failed to consider is the main reason it needs your weight is to calculate your basal metabolic rate. The average male will maintain his weight on about 3200 calories a day. That is about 140 calories an hour at rest. So the 300 calories burned are not calories burned above your basal metabolic rate, they are calories burned including your basal metabolic rate. So for your time on the treadmill, you burned about 160 calories above your baseline.

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