11/12/2019
Never use a food scale again
11/11/2019
You cant do this alone
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 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
10/25/2019
Why Orange Theory is a wasteWhy 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!
10/24/2019
"I only eat salads"
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
10/10/2019
Client Spotlight: Paula Kreinbihl
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
10/1/2019
How to burn fat eating FAST FOODWe 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!  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 |
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DISCLAIMER: All diet, nutrition and training information contained herein is provided for informational purposes and is not meant to substitute for the advice provided by your own physician, dietician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is not intended to diagnose, treat, cure, mitigate or prevent any disease, medical problems or substitute for appropriate medical care. Consult your physician with questions before starting this or any nutrition, exercise, diet or dietary supplement program. Anthony Bevilacqua assumes no liability for any injury, death, personal loss or illness caused by any information contained herein. These claims have not been clinically proven or evaluated by the FDA. Results may vary.
The dramatic weight loss and other health related experiences depicted here are not typical, are self reported and applicable only to these individuals. You should not expect to achieve similar weight loss- these results are truly extraordinary. Anthony Bevilacqua teaches habit modification, increased exercise, proper eating and long term maintenance to achieve a desired result.
The dramatic weight loss and other health related experiences depicted here are not typical, are self reported and applicable only to these individuals. You should not expect to achieve similar weight loss- these results are truly extraordinary. Anthony Bevilacqua teaches habit modification, increased exercise, proper eating and long term maintenance to achieve a desired result.