11/27/2019
How to Shed Fat During the HolidaysI put together a 3 part vIDEO sERIES ON HOW TO actually lose weight during the holiday season |
hOW TO ACTUALLY LOSE FAT: pART 1 | hOW TO bURN FAT 24/7: | 5 sTRATEGIES TO use: |
11/27/2019
Cardio Doesnt Work
There’s a reason you don’t see even one piece of cardio equipment in our gym......
We only do the stuff that works!
I know it’s a bold statement and some of you will shake your head and say “but cardio is important!”
Yes but remember two things
1. Cardio just means keeping your heart rate elevated for a period of time. Heavy and fast weight training sessions will get it pumping just as high as your mediocre spin session
2. Cardio takes hours to burn any real calories. And let’s face it it’s extremely boring and time consuming.
Weight training burns calories, builds muscles and increases metabolism all at once. Plus causes you to burn more calories at rest when you are doing nothing.
Why would you waste time and energy doing hours of cardio to achieve fat loss when proper weight training and diet will cover all that?
We only do the stuff that works!
I know it’s a bold statement and some of you will shake your head and say “but cardio is important!”
Yes but remember two things
1. Cardio just means keeping your heart rate elevated for a period of time. Heavy and fast weight training sessions will get it pumping just as high as your mediocre spin session
2. Cardio takes hours to burn any real calories. And let’s face it it’s extremely boring and time consuming.
Weight training burns calories, builds muscles and increases metabolism all at once. Plus causes you to burn more calories at rest when you are doing nothing.
Why would you waste time and energy doing hours of cardio to achieve fat loss when proper weight training and diet will cover all that?
| Many other personal trainers on Long Island can be seen doing really “cool” workouts that make fitness fun and exciting. Me I personally focus on the things that work to get results. That’s a completely different topic we will cover at another time. So why would I ever make my clients climb things in the park? Is it because it’s a good workout? No Is it because it’s fun? No Is it because it will burn fat? Nope It’s because it pushes them outside of their comfort zone! You see all the things that you do not have yet that you want in life are on the other side of your comfort zone. The only way to strengthen this muscle like any other muscle is to constantly challenge it. Fitness, health, strength, fat loss, they are all on the other side of your comfort zone. You better get used to stepping outside of it if you want to get what you want out of yourself and in life! Even the best personal trainer near you cannot do this for you. You must look at yourself and decide you are going to get what you want! No go get it! | |
| The reason we do is because TRUE fat loss can never be made with these “30 lbs in 30 days” gimmicks. Sure you can starve yourself and lose a ton of water weight, stored carbohydrates and even muscle mass....but is that what you really want? To end up looking 30lbs smaller and “skinny fat” with no muscle? An example of “fat loss” looks like comes from our client Mike Mike was 220 just 3 months ago and now he’s down to just under 206 and still going. That’s 14 lbs in 3 months but it’s right around 1-1.5ls ever week. At that rate Mike has been able to maintain muscle and strength and also drop purely body fat. These are the changes that you look at a person and say wow you look great! Looks great after the fact but mikes weight loss was not linear. He actually gained some weight during this transformation as one week his weight was higher than the previous on multiple occasions. The main factor is however that his weight trended down overall. It’s so important to just keep going. Weight loss is never linear and expecting it to be is a recipe for failure. Ps. If your looking to work with the best personal trainer on Long Island. Look no further than AB Fitness Center! |  |
11/12/2019
Never use a food scale again
| A food scale is just a tool to use to help you figure out portion sizes....however your not going to carry your scale around all the time right?! In this video Anthony Bevilacqua CEO of AB Fitness Center Personal Training in East Meadow teaches you these simple tricks to make better progress with your diet and portion sizes. Check it out | |
11/11/2019
You cant do this alone
| “I know what to do at the gym and I know what to eat I don’t need a trainer” You can’t do this alone...I can promise you that Having a trainer isn’t just about having someone counting reps...you don’t want just a trainer You need two major things to get results: 1. A Fitness Family to help celebrate the wins 2. An Accountability system I promise you that you can have the best workout plan or diet in the world but if you don’t follow anything on the plan it’s useless...so trying to do this by yourself will only lead to more of the same: more frustrations higher chance of quitting higher chance of your old clothes never fitting again! My team and I will never let you feel alone in your journey on the days you want to quit...we are there on the days you don’t want to go...we are there on the days you feel frustrated and in a slump...we are there to pull you out of it On the days you don’t feel like pushing yourself...we are there to help you do 1 more rep And when the day comes when your old jeans fit again...we are there to celebrate that with you too! So you see it’s not about “I know how to workout” it’s all about “I now have the accountability this time and I have been consistently going for months, I have never felt better” |  |
| The results from our Fall 2019 Fat Loss Challenge are in!! I am so proud of all of who entered. everyone did great and I think the goal of jump starting everyones results worked because even though we can only select 3 winners we have seen most of them lose more fat after the contest I want to start out by saying I have 4 honorable mentions who missed 3rd place by 1 point! Shout out to Noelle Nole-Vogel Paula Punis Kreinbihl Paul Wasek and Charlie Powell Proud of you 4! In 3rd place Losing a total of 3% Bodyfat Gaining 4lbs of Muscle and losing 3 inches off his waist Michael Rut! In 2nd place Losing a total of 3% bodyfat 12 inches total 3 inches off the Waist Tara Buonocore Rut Husband and wife team!! In first place Losing 4% Bodyfat 14 total inches 3 off the Hips Sabrina Galeotafiore!!!! They accomplished all this in 30 days! That right 30 days...working out between 2-3x per week for 30 minutes only! They did this by focusing on weight training with big compound movements, eating carbs and get this ZERO cardio!!! As you all can see this contest has nothing to do with weight lost on the scale it has to do with losing real fat! At AB Fitness & Nutrition Center Premier Personal Training Studio we focus on science based principles not voodoo fad gimmicks If these winners can do this in 30 days imagine what you can do if you buckle down and follow the guidelines we gave you!! If you are interested in getting some more info about working with us send me a private message! |  |
10/30/2019
Why cardio will make you fat!
Yup that’s right doing too much cardio will make you fat!
If your goal is to lose unwanted fat and not spending hours in the gym cardio is not for you!
Cardio can and will make you fatter
Here is why!
1. Cardio burns muscle- when it comes to changing the way you look muscle is the most important thing. Muscle is active tissue in your body...muscles help you move and speed up your metabolism
Cardio on the other hand doesn’t...doing too much cardio taps into muscle for fuel which causes your body to break down muscle tissue. The less muscle tissue you have the slower your metabolism will be the fatter you will get. Cardio doesn’t build muscle so it does nothing to speed up your metabolism at rest
2. Increased hunger- doing excessive amounts of cardio will make you more hungry. Most people believe that if they burn 500 calories on the treadmill or in fruit theory class that they can eat 500 calories more. It doesn’t work like that. You don’t lose fat from 1 meal you lose it over weeks and months of being in a caloric deficit (eating less calories then you are burning). Cardio makes you feel tired and when you are tired hunger levels rise
3. Slows down your metabolism- your body is an adapting machine and can adapt to anything that you do. So when you are doing cardio 3-5x a week your body becomes reliant on that amount of cardio. If you happen to miss a week of cardio your body will sense that it didn’t burn that many calories and will gain weight because of that. Like I also stated in point 1 cardio does nothing to help build muscle which speeds up your metabolism. If muscle is so important for a healthy metabolism then why focus on cardio!
Don’t fall prey to fitness cardio scams and spend hours of your life doing cardio. Like I say in the video work smarter not harder!
How many people do you know that do a ton of cardio but never actually look different? Tag a friend that needs to stop doing so much cardio and start lifting more weights!
If you have any questions at all about this comment below or send me a private message to discuss your goals
If your goal is to lose unwanted fat and not spending hours in the gym cardio is not for you!
Cardio can and will make you fatter
Here is why!
1. Cardio burns muscle- when it comes to changing the way you look muscle is the most important thing. Muscle is active tissue in your body...muscles help you move and speed up your metabolism
Cardio on the other hand doesn’t...doing too much cardio taps into muscle for fuel which causes your body to break down muscle tissue. The less muscle tissue you have the slower your metabolism will be the fatter you will get. Cardio doesn’t build muscle so it does nothing to speed up your metabolism at rest
2. Increased hunger- doing excessive amounts of cardio will make you more hungry. Most people believe that if they burn 500 calories on the treadmill or in fruit theory class that they can eat 500 calories more. It doesn’t work like that. You don’t lose fat from 1 meal you lose it over weeks and months of being in a caloric deficit (eating less calories then you are burning). Cardio makes you feel tired and when you are tired hunger levels rise
3. Slows down your metabolism- your body is an adapting machine and can adapt to anything that you do. So when you are doing cardio 3-5x a week your body becomes reliant on that amount of cardio. If you happen to miss a week of cardio your body will sense that it didn’t burn that many calories and will gain weight because of that. Like I also stated in point 1 cardio does nothing to help build muscle which speeds up your metabolism. If muscle is so important for a healthy metabolism then why focus on cardio!
Don’t fall prey to fitness cardio scams and spend hours of your life doing cardio. Like I say in the video work smarter not harder!
How many people do you know that do a ton of cardio but never actually look different? Tag a friend that needs to stop doing so much cardio and start lifting more weights!
If you have any questions at all about this comment below or send me a private message to discuss your goals
RSS Feed Reason #1 Conflicting Information
Let's face there is just too much information floating around out there. This expert says low carb, this magazine says low fat, this website says high reps, what in the world is right? Which information out there should you follow and which shouldn't you. With the power of the internet we all experience something called information overload.
Too much conflicting information can make you second guess everything you are doing. Not only is all this information conflicting but it is also misleading! All this misleading information leads to lack luster results, a ton of wasted time and money. Not only is this conflicting information wasting your time and money you are also putting your own safety on the line. Lots of so called experts and coaches are recommending dangerous approaches and protocols.
Reason #2 Lack of Follow Thru
Going to the gym a couple of times a week going through the motions and following some cookie cutter meal plan is NOT going to get you the results you are seeking. Some of these so called internet and magazine experts promise results with little work. Quick fixes are usually the fastest way to get ZERO results.
Getting an impressive physique is going to take handwork and commitment. I can create the best program in the world but it means nothing if you do not follow through on it. It is going to take patience, consistency and your going to have to commit 100% right from day 1 with your program. There is no faster way to achieve results then making a commitment with a coach who has helped transformed thousands of people.
Reason #3 Cookie Cutter Programs
That program that you have been following is something called a cookie cutter program. It is a generic program designed for anyone to follow. The problem with these programs are that they do not take any of your specific needs into play. Cookie cutter programs do not work to YOUR body's advantage.
Every person who is serious about achieving permanent results requires their own customized workout program and nutritional protocols based on THEIR specific needs and desires. Following cookie cutter programs will not teach you what works best for YOUR physique.
If you are sick and tired of failing, not getting anywhere and just wasting time click the button below to email us directly! Lets put together a plan of attack to get you to your goals!
Anthony
Let's face there is just too much information floating around out there. This expert says low carb, this magazine says low fat, this website says high reps, what in the world is right? Which information out there should you follow and which shouldn't you. With the power of the internet we all experience something called information overload.
Too much conflicting information can make you second guess everything you are doing. Not only is all this information conflicting but it is also misleading! All this misleading information leads to lack luster results, a ton of wasted time and money. Not only is this conflicting information wasting your time and money you are also putting your own safety on the line. Lots of so called experts and coaches are recommending dangerous approaches and protocols.
Reason #2 Lack of Follow Thru
Going to the gym a couple of times a week going through the motions and following some cookie cutter meal plan is NOT going to get you the results you are seeking. Some of these so called internet and magazine experts promise results with little work. Quick fixes are usually the fastest way to get ZERO results.
Getting an impressive physique is going to take handwork and commitment. I can create the best program in the world but it means nothing if you do not follow through on it. It is going to take patience, consistency and your going to have to commit 100% right from day 1 with your program. There is no faster way to achieve results then making a commitment with a coach who has helped transformed thousands of people.
Reason #3 Cookie Cutter Programs
That program that you have been following is something called a cookie cutter program. It is a generic program designed for anyone to follow. The problem with these programs are that they do not take any of your specific needs into play. Cookie cutter programs do not work to YOUR body's advantage.
Every person who is serious about achieving permanent results requires their own customized workout program and nutritional protocols based on THEIR specific needs and desires. Following cookie cutter programs will not teach you what works best for YOUR physique.
If you are sick and tired of failing, not getting anywhere and just wasting time click the button below to email us directly! Lets put together a plan of attack to get you to your goals!
Anthony
10/25/2019
Why Orange Theory is a waste
Why Fruit Theory gym is not helping you?
You all know what place I am talking about. In fact I want to start off by saying that doing anything is better than doing nothing. I won’t take anything away from them in that regard. They are getting people moving and out of the house and that’s a win.
However they are flawed....when you are trying to get skinner, toner and to look better overall those workouts will do slim to none.
70% of the equation comes from the nutrition. So if you want lose weight most of it is going to come from your diet anyway. They don’t even mention anything about that...you can’t out exercise a bad diet...so doing hours of cardio activity will only leave you tired burned out and less toned then if you didn’t do any of it at all!
At the fruit place they focus on burning calories and not on the bigger picture. In order to lose weight and tighten up you need to focus on strength training. Strength training is the only vehicle out there that promotes:
🔥🔥 Burning more calories at rest LONG TERM
💪🏻💪🏻 Improves strength for everyday use
📏📏 Improves Range of motion and flexibility
🦴🦴 Improves Bone Strength to prevent osteoporosis
🕐🕙 Less time in the gym
Studies show that 30 minutes of Weight training 2-3x per week combined with proper nutrition can result in improved body composition changes (you will be more toned and fit)
Then cardio alone
So instead of wasting hours jumping from the treadmill to the bike to a rower pick up a Barbell and lift!
Your body and your pants size will thank you!
You all know what place I am talking about. In fact I want to start off by saying that doing anything is better than doing nothing. I won’t take anything away from them in that regard. They are getting people moving and out of the house and that’s a win.
However they are flawed....when you are trying to get skinner, toner and to look better overall those workouts will do slim to none.
70% of the equation comes from the nutrition. So if you want lose weight most of it is going to come from your diet anyway. They don’t even mention anything about that...you can’t out exercise a bad diet...so doing hours of cardio activity will only leave you tired burned out and less toned then if you didn’t do any of it at all!
At the fruit place they focus on burning calories and not on the bigger picture. In order to lose weight and tighten up you need to focus on strength training. Strength training is the only vehicle out there that promotes:
🔥🔥 Burning more calories at rest LONG TERM
💪🏻💪🏻 Improves strength for everyday use
📏📏 Improves Range of motion and flexibility
🦴🦴 Improves Bone Strength to prevent osteoporosis
🕐🕙 Less time in the gym
Studies show that 30 minutes of Weight training 2-3x per week combined with proper nutrition can result in improved body composition changes (you will be more toned and fit)
Then cardio alone
So instead of wasting hours jumping from the treadmill to the bike to a rower pick up a Barbell and lift!
Your body and your pants size will thank you!
10/24/2019
"I only eat salads"
| “I don’t understand why I can’t lose weight, I barely eat and when I do I only eat a salad” Sound familiar? I understand why you are so frustrated with your progress...I get why you are confused about all this Tv, magazines all talk about hype...follow keto and you will lose a gazillion pounds over night Or try switching to eating only plants...that’s what it will take Who do you listen too? I know you have that friend who has lost 35lbs in 2 weeks doing this or that diet but I can promise you...ask them again in 3 months and they will still be at the same weight if not more The truth is it’s not about what we eat it’s more about portion control. Understanding what a portion is and isn’t goes a long way in losing weight and getting your health back If you are reading this I want you to 1. Download MyFitnesspal or any calorie counting app 2. Import all the food you eat today...I’m talking about everything...yes even 3 tbsps of ketchup you use 3. Observe how many calories you are actually eating I promise you it will be eye opening to you! The only difference between the 2 salads above is the dressing...I could have used balsamic vinegar and saved myself more then 200 calories! Does it make sense now where you could be going wrong? |  |
1. Plan dinner choices ahead
Weekend eating is generally ruined by social events. Regardless if it’s a party or restaurant with the family or friends you still have the option to plan ahead and not each terrible. Pick the food you plan to eat ahead of time and plug it into your my fitness pal or your preferred method of tracking and work backwards throughout the rest of the day to make sure you do not go over your calorie budget.
2. Allow for 1-2 drinks max
Again if you plan ahead and account for this you can fit it in. Its when you don’t plan and you “wing it” you get into trouble. You have 1 and before you know it you are on your 4th or 5th and grabbing dessert. Don’t let that be you, plan ahead!
3. Keep busy. The biggest challenge is the change in normal routine or schedule. Too many times we make poor decisions based out of boredom, not true hunger!
4. Get a workout in (ideally with one of the best personal trainers on long island AB Fitness Center) to offset some of those extra calories you might take in. The biggest issue for most is fitness becomes out of site out of mind on the weekend. Still getting your workouts in keeps fitness at the top of your mind.
5. Enjoy yourself but keep going! Just because it’s the weekend doesn’t mean your goals need time off!
5 Quick Tips from AB Fitness Center! Home of the best personal trainer on long island
Weekend eating is generally ruined by social events. Regardless if it’s a party or restaurant with the family or friends you still have the option to plan ahead and not each terrible. Pick the food you plan to eat ahead of time and plug it into your my fitness pal or your preferred method of tracking and work backwards throughout the rest of the day to make sure you do not go over your calorie budget.
2. Allow for 1-2 drinks max
Again if you plan ahead and account for this you can fit it in. Its when you don’t plan and you “wing it” you get into trouble. You have 1 and before you know it you are on your 4th or 5th and grabbing dessert. Don’t let that be you, plan ahead!
3. Keep busy. The biggest challenge is the change in normal routine or schedule. Too many times we make poor decisions based out of boredom, not true hunger!
4. Get a workout in (ideally with one of the best personal trainers on long island AB Fitness Center) to offset some of those extra calories you might take in. The biggest issue for most is fitness becomes out of site out of mind on the weekend. Still getting your workouts in keeps fitness at the top of your mind.
5. Enjoy yourself but keep going! Just because it’s the weekend doesn’t mean your goals need time off!
5 Quick Tips from AB Fitness Center! Home of the best personal trainer on long island
10/10/2019
Client Spotlight: Paula Kreinbihl
 | Client spotlight Paula has been a member of the AB Fitness Center family for a little less than 6 months. In that time Paula has 👎 Lost Body Fit 👍🏻 Gained Strength 👎 Lost inches 👍🏻 Gained Confidence How did she make these changes? Like everyone here we do not have a quick dramatic 30 day 30 pound transformation but Paula did make fitness a LIFESTYLE! Small changes to her diet and daily routine (exercising just 2x per week for 30 minutes) and now she’s made a full transformation that she can sustain for life! Congrats Paula! Keep it up! So proud of you! |
How Should You Workout With an Injury?
Injuries can be very debilitating…. Unfortunately even if you work with the best personal trainer on long island you still must alter your training around your limitations.
Notice I said “alter” not “stop” which unfortunately is more common but not the correct answer.
Injuries can limit what you are able to perform in the gym but that doesn’t mean you can never get back.
To work around an injury you must work within your limited range of motion to develop the weak muscles that caused your injury in the first place.
Majority of people that come to us have some sort of injury or limiting factor yet they all eventually do heavy compound movements.
Squat
Bench
Deadlift
Overhead Press
etc
These are all movements are exercises we perform regularly at AB Fitness Center! Long Islands Best Personal Training Studio!
Watch this video below for more info on how to workout around an injury
VIDEO
Injuries can be very debilitating…. Unfortunately even if you work with the best personal trainer on long island you still must alter your training around your limitations.
Notice I said “alter” not “stop” which unfortunately is more common but not the correct answer.
Injuries can limit what you are able to perform in the gym but that doesn’t mean you can never get back.
To work around an injury you must work within your limited range of motion to develop the weak muscles that caused your injury in the first place.
Majority of people that come to us have some sort of injury or limiting factor yet they all eventually do heavy compound movements.
Squat
Bench
Deadlift
Overhead Press
etc
These are all movements are exercises we perform regularly at AB Fitness Center! Long Islands Best Personal Training Studio!
Watch this video below for more info on how to workout around an injury
VIDEO
10/1/2019
How to burn fat eating FAST FOOD
We got into an interesting topic at a recent nutrition workshop at AB Fitness Center and wanted to share it with you.
The question asked was how to I still burn fat if I need to occasionally grab fast food due to work or time restrictions?
The first thing you need to understand is just because you eat at a “fast food” restaurant doesn’t mean you can’t stick to your diet. Weight loss always boils down to making sure you are eating less calories than your body burns.
With that said here’s a few tips to stay on track if you find yourself stuck at eating a fast food chain.
1. Skip the burger and fries at McDonalds or similar location: Go for grilled chicken option, hold the cheese and sauce. If you really want to save calories skip the bun or wrap.
2.Go protein and veggies only at chipotle: Skip the rice guac and cheese!
3. Come workout at AB Fitness Center: The best personal trainer on long island! (Highly recommended ;)
4. Don’t binge at any of these places. Just because they have it doesn’t mean you need to eat the apple pie too!
Most importantly remember exactly why you are doing this! Just because you hired a personal trainer (and he may be the best personal trainer) doesn’t mean you can eat whatever you want and still lose weight. That is a myth! If you want results you NEED to follow your diet in addition to working with a qualified personal trainer!
Enjoy and make your goals become a reality!
The question asked was how to I still burn fat if I need to occasionally grab fast food due to work or time restrictions?
The first thing you need to understand is just because you eat at a “fast food” restaurant doesn’t mean you can’t stick to your diet. Weight loss always boils down to making sure you are eating less calories than your body burns.
With that said here’s a few tips to stay on track if you find yourself stuck at eating a fast food chain.
1. Skip the burger and fries at McDonalds or similar location: Go for grilled chicken option, hold the cheese and sauce. If you really want to save calories skip the bun or wrap.
2.Go protein and veggies only at chipotle: Skip the rice guac and cheese!
3. Come workout at AB Fitness Center: The best personal trainer on long island! (Highly recommended ;)
4. Don’t binge at any of these places. Just because they have it doesn’t mean you need to eat the apple pie too!
Most importantly remember exactly why you are doing this! Just because you hired a personal trainer (and he may be the best personal trainer) doesn’t mean you can eat whatever you want and still lose weight. That is a myth! If you want results you NEED to follow your diet in addition to working with a qualified personal trainer!
Enjoy and make your goals become a reality!
This is a TERRIBLE breakfast for fat loss!
Despite what you hear, açaí bowls, fruit, granola peanut butter bowls etc are NOT good for fat loss!
In fact this is a picture of Pete’s ( the best personal trainer I know) breakfast when trying to GAIN weight!
This bowl may have many “healthy” foods loaded with micronutrients but it is also loaded with CALORIES! The thing that an excessive amount of will cause weight GAIN. Exactly why it’s his breakfast at the time.
This bowl contains over 100g of carbs! That’s more than most of you should be eating in a day. And it’s only one meal!
If your goal is fat burning stay away from these extremely calorie dense meals unless your already very lean and looking to gain muscle. Then ask Pete how to do that next!
For now stick to the basic low calorie meal options we recommend here at AB Fitness!
Who’s guilty of thinking this is a healthy weight loss option?
Nutrition Tip from AB Fitness Center Long Island’s #1 Personal Training Gym
Despite what you hear, açaí bowls, fruit, granola peanut butter bowls etc are NOT good for fat loss!
In fact this is a picture of Pete’s ( the best personal trainer I know) breakfast when trying to GAIN weight!
This bowl may have many “healthy” foods loaded with micronutrients but it is also loaded with CALORIES! The thing that an excessive amount of will cause weight GAIN. Exactly why it’s his breakfast at the time.
This bowl contains over 100g of carbs! That’s more than most of you should be eating in a day. And it’s only one meal!
If your goal is fat burning stay away from these extremely calorie dense meals unless your already very lean and looking to gain muscle. Then ask Pete how to do that next!
For now stick to the basic low calorie meal options we recommend here at AB Fitness!
Who’s guilty of thinking this is a healthy weight loss option?
Nutrition Tip from AB Fitness Center Long Island’s #1 Personal Training Gym
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