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2/17/2020
3 tips to lose fat forever Fat loss can either be very complicated or very simple, it all depends on the approach you take.
With that said the approach that works the best and lasts the longest is the SIMPLE approach. When I say simple I mean doing 3 things. #1 count your calories #2 eat foods you enjoy #3 be flexible with your approach Counting your calories. While there’s many arguments over the internet as to what type of diet “works” or doesn’t “work” one thing they all have in common is controlling total calories. It’s very basic. If you eat less than you burn you will lose weight. Make sure you don’t skip this step! Eating foods you enjoy. If you are able to still fit in the foods you want but making sure you don’t skip the first step and count your closures why wouldn’t you? If you can eat less than you burn but still fit in a bit of ice cream after dinner or enjoy a nice meal with the family wouldn’t that make fat loss much easier for you? Be flexible in your approach. Allow yourself to eat during the times that work best for you. Allow yourself to not stick to a perfectly regimented meal plan. I give you permission to just focus on the things that matter, eating less than you burn, getting enough protein in and enjoying foods that you like! Give it a try! It may change your life forever. If you need help with the process and want to work with the best personal trainers on Long Island fill out our contact form! Anthony
2/6/2020
How to get a flat stomach 3 tips to get lean and toned abs
1. The most important.... Follow a high protein low calorie diet We all know we need to eat less if we want to burn fat. What most people miss however is the high protein aspect of the diet. Lower calories will result in weight loss. The problem is if you do not eat enough protein you will lose muscle not just fat. Big problem! If you want to burn only fat in order to get that lean and toned abs your looking for you should aim to get approximately one gram of protein for every pound of body weight. 2. Train with weights....There’s a theme here and it’s muscle! When you train with weights in addition to the high protein diets you not only maintain muscle but also put some on. This is key to looking leaner but also speeding up your metabolism which in turn helps you burn more fat. 3. The 3 best exercises for abs are squats, deadlifts and planks. Notice 2 of the 3 exercises are not tradition abs exercises? That’s because when you train big compound exercises they work many muscles in the body. They are a Big Bang for your buck! Don’t skip them Finally make sure you are also working with the best personal trainer on Long Island at AB Fitness Center! If your interested in working with us fill out the contact form on our website!
1/31/2020
How to lose body fat by eating more! Yes you read that correctly! Eat more, weigh less!
What’s the trick? High protein diet. There is a reason high protein diets are linked to weight loss! It’s called the “thermic effect” of food and basically means every time you eat food (calories in) your body burns (calories out) an amount of calories to digest and process that same food! Here’s the thing....not all foods burn the same amount of calories to digest. Protein is highest on the chart at 20-30% meaning if you eat 100 calories worth of protein you only bet about 70-80 of those calories after the digestion process. Compare that to carbs at roughly half (5-10%) Or even less with fats (0-3%) Can you see now why If you change nothing else but just increasing your protein intake you will be more likely to lose weight? There’s a reason for high protein diets on our plan...because they work! Studies have shown that adults who changed nothing in their diet but ADDED an additional 2 servings a day of protein resulted in an average of 10% reduction in weight! That’s significant for changing nothing else! Now combine that with the full diet plan and working with the best personal trainers on Long Island and can you imagine the results? To find out more fill out our contact form to get started!  “Artificial sweeteners are worse than regular sugar”
“They trick your body into gaining weight” “They cause cancer” “They cause insulin resistance which causes diabetes” “They increase hunger” I bet you know someone who’s said one of these before. You may have been guilty of this yourself right? Well let me tell you these statements are so common that science and nutritionists pit together a major study to find out once and for all if these statements are true. The results? Every one of those statements were FALSE! You see like anything else when there’s money to be made there’s manipulation and plenty of false information to sell you a magic pill. We don’t do that at AB Fitness Center and focus on the things that work. If for example eating or drinking something with artificial sweeteners helps you personally not snack on an extremely high calorie food or drink and helps you stick to your diet and lose weight than artificial sweeteners might actually be a good tool for weight los. Not the evil it’s made out to be. If your interested in checking out the study go to this link https://www.bmj.com/content/364/bmj.k4718 If your interested in working with the best personal training on Long Island click here >>> Lose Weight
1/10/2020
Do detox diets work? I bet you also really want to lose those extra pounds that are making it very hard to fit into your favorite outfit. I bet you want results fast. I bet you want them now! Right? Well before you hop of the “detox” diet your best friend told you about let me explain why a “detox” diet DOES NOT WORK and is potentially counterproductive to losing bodyfat! First what exactly is a detox diet? There are a few that seem to be trending these days
1. The Juice Cleanse The juice cleanse diet is basically a juice or liquid only diet for a few days or even weeks. The idea is that because the calories are coming from liquid you will drop weight. While this idea might sound solid in theory the real life application of just consuming juice leads to two very negative results. The first being a significant loss of muscle mass. You see your muscles NEED protein to maintain their size and recover from hard workouts. Drinking only juices completely removes any protein source from your diet and when restricting calories a diet that is low in protein will almost always result in muscle loss. Why is that a bad thing you might ask? Well muscle is the MOST important thing you can have working for you when your goal is to lose body fat. The less muscle you have the less your body will burn fat. Simple as that.... still want to go on a juice diet? Well if that didn’t convince you here’s the other reason. Slower metabolism. Generally a juice diet is VERY low in calories. Sure you will “feel” like your dieting hard but when you severely cut calories and nutrients from your diet your body will fight back, hard! It will purposely burn less calories in order to maintain its weight. Think about it, your body is very smart. If you were starving on an island your body’s job is to survive by burning less energy. It’s smarter than you think. I promise no matter how “smart” you think you are your body is one step ahead! 2. The “clean food detox” The clean food detox has been abused much more and if your reading this I bet you’ve given it a try yourself. The idea is that you cut out all “junk” food and now foods become “good” or “bad.” While on the surface this doesn’t seem like a bad idea it’s actually setting you up for failure. Let me explain by giving an example. Would an apple and banana be considered “clean” food or “junk” food. You probably said clean right? Ok What about a bagel? Clean or junk? Hmmm while maybe there’s worse choices, compared to an apple or banana the bagel has to be the “junk” food right? So if your eating clean the better option must be the apple and banana right? Wrong! The Apple and banana is about 50g of carbohydrates and the bagel? Well yeah you bet it’s about 50g of carbohydrates. While I’m not going to lecture you in which food choice is the better option, the both contain approximately the same amount of calories and the same amount of energy. Therefore when the goal is weight loss, either option would result in similar amounts of fat loss (considering the rest of the diet is as well) So forget clean and junk food comparisons. It’s all about understanding one thing. If you want to lose weight you must consume less calories than your body burns off. You can do this with any lifestyle modification and food choices you want. It doesn’t have to be black and white like foods are good and bad for fat loss. It doesn’t have to be extreme like a juice only diet. In fact the more simple the approach the more flexible the more long term and yes the more results you will see! It’s 2020 I think it’s time to give up on detoxes and start doing the things that really work....exercise and eat right! There is no shortcut to success...just hard work done over time! If you need help getting started sign up for your Free Success Session Phone call here --------> www.abfitnesstrainer.com Your Trainers, Anthony, Pete and Laura  Personal Training Clients having fun Ever wondered how much it would cost to get in the best shape of your life?
Many people believe personal training is expensive and that they can not afford it. Well I won’t lie we pride ourselves as being the best personal trainer on Long Island so we are not “cheap” but personal training is not as expensive as you might think. Majority of people that come to us are doing two things 1. Eating too much of the wrong foods 2. Drinking empty calories in the form of soda, sugary coffees and/or alcohol Most people are eating fast food an average of 3x per week ~$50 Drinking coffee with way too many calories daily $35 per week Consuming alcohol and partaking in late nights out that lead to late night eating ~ $50-100 per week. These bad habits are costing roughly $600-750 per month! Not only that but they are making you very unhealthy! Now what’s the main thing you know you will need to do to improve your body? Cut out the majority of those things and take steps in the right direction! With the extra $600 or $750 in your pocket a month a personal training program will only Cost you in the range of $249 $399 you can get in the best shape ever, get your health back and put an extra $500 back in your pocket! Think about using your money wisely and improving your health and fitness forever
12/11/2019
War on cardio
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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