A Beginner’s Guide To Getting Healthy

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I’ve been lifting weights now for almost 20 years; and I’ve been studying nutrition and exercise science for just about the same amount of time.

One of the many mistakes I made when first starting out as a personal trainer 8 years ago was that I often gave new clients too much, too soon.

I would forget that not everyone was like me; and while this stuff might have come easy to me over the years, for most people it was complicated and extremely challenging, especially later in life – and even more so if they were severely overweight.

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You’re Doing It Wrong

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We are officially one whole month into the New Year!

You know what that means.

It’s just about time for the majority of people who started the year off with the resolution to lose weight and get “healthy” to give up and try again next year.

I can already see it happening at my gym.

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Carbohydrate Timing

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People love to complicate sh*t.

Carbohydrate timing is a perfect example.

Ask twenty different health “experts” or your local gym bro about when the best time to eat carbohydrates is, and you will undoubtedly get twenty different answers.

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The Importance Of A Weekly “Refeed”

Let me start by saying that I apologize for the brief hiatus.

Training has picked up quite a bit in the last few months and I have not been as free to sit down and write as I would’ve liked to have been.

With it being summer time and all, everyone is hitting the gym hard and dialing in on the diet.

Both males and females are working hard to achieve that lean, mean beach bod.

If you have ever trained with me or have read this blog, you probably already know that diet is 80% of the game as far as body composition is concerned – especially if your goal is fat loss! 

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Healthy Fats, Good Carbs, Clean Protein – Part 1

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I generally don’t like them because they tend to do more harm than good.

When folks ascribe to a particular ideology or way of thinking, they tend to cease viewing the world in an objective way.

If there’s anything I’ve learned in my short amount of time on this earth, it’s that very seldom are things either completely one way or the other.

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Lose Your Religion

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“The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.” ~ Michelangelo 

Let that sink in.

Now, read it again.

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The “High Reps For Fat Loss” Myth

I overheard a couple of guys talking the other day while they were working out.

One asked the other, “How many reps should I do?”

The other replied, “It depends on whether or not you want to build muscle or burn fat.”

It was at this point that my eyes began to roll, but I continued to listen to his “expert” advice.

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My Top 10 Foods For Fat Loss

Thanksgiving is officially over.

If you’re like me, chances are you spent the last four or five days Going Ham on leftovers.

This is perfectly acceptable and I would actually be quite upset with you if you didn’t.

We now have three and a half weeks until Christmas Eve, and being that I come from a Cuban family, “Noche Buena” might as well be Spanish for Thanksgiving 2. 

It’s a great time of year, but if you don’t plan on gaining 10 lbs in the next month you’ll want to spend the next three weeks dialing in on your diet so that you can Kill It on Christmas as well.

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My Top 5 Ab Exercises

Crunches and Sit Ups.

Those are probably the first exercises that come to mind when you think of abdominal training.

They are also two exercises that I NEVER include in my training routines.

Here’s why:

Unless you have an incredibly strong “core” to begin with, the chances of you performing a sit up or crunch correctly are pretty slim.

I see this almost on a daily basis: the pulling of the neck, the rounding of the lower back – it makes me want to cringe!

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“I Just Want To Tone.”

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“I don’t want to get big; I just want to tone.” 

“Heavy weights are for men only.” 

“I read somewhere that if you want to burn fat you should do low weight and high repetitions.”

“I just can’t seem to lose these last five pounds; I guess I need to do more cardio.” 

I have been a personal trainer now for five years, and these are statements that I hear on a daily basis from females at the gym.

The irony of it all is that when I am training a client for fat loss, I do the EXACT opposite.

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