TRAINING
Fitness Fact Or Fiction: Is Core Training A Waste Of Time?
May 17th
You’ve seen hundreds of specific exercises, classes and machines being billed as ‘core’ developers. And we’ve all heard the famous ‘draw your belly button’ in line from various trainers. But do these exercises really work?
It seems they may be a total waste of your time!
You’ve heard me say before that the term ‘core’ is grossly misused within the fitness industry and truthfully mostly misunderstood by trainees. The core encompasses ALL of the muscles of the trunk and provides for critical spinal stability.
Yet somehow the genius marketers in the fitness industry figured out a way to market this area of More >
ATF Project: Steve Kotton – 100 Pounds In 123 Days
May 9th
Some of you have seen on my Facebook page that I’ve taken on a new trainee. His name is Steve Kotton, he’s 24 and 12 days ago he weighed 340 pounds (more on that later).
You may also know that I’ve recently started working as a Fitness Manager for NYSC. Well Steve has been with the company for over 6 years and runs the ‘front of the house’. When I met Steve for the first time, within minutes he was showing me an old picture of himself from when he played football. For one reason or another, at the age of More >
Ask Alfonso: When Should I Accept My Limitations?
Apr 30th
Angry Trainer, can I ask a simple question?
When is it time to accept your limitations? I have eaten clean and trained hard now for two years and yes I have made gains. I am now 28% body fat (you do not want to know where I started) and I am benching my body weight and squatting double my body weight (which again, you do not want to know).
I am starting to think that this is my best. I do not want to relax or go back to that sad woman on the couch watching other women live their lives but More >
Fitness Fact Or Fiction: Does Stretching Prevent Muscle Soreness?
Apr 26th
Once again I find myself answering questions and talking about an old fitness myth. Yes today I’m talking about stretching. As you all probably know I’m not a proponent of holding boring, static stretches. I’m more of the mindset that we need functional flexibility and should use exercises that demand we improve our joints range of motion – while in motion. I believe exercise modalities like Yoga, Pilates, boxing and kick boxing and even Zumba will provide more functional benefit for your flexibility than any painful 30 second hold.
But I still see people on the mat, post workout, swearing the More >
Ask Alfonso: What’s Best For Weight Loss – Fat Free or Low Fat Foods?
Apr 24th
Hi Alfonso,
I have quite a bit of weight to lose (100+) and am just getting started.
While I know the basics of how to eat right, I’m wondering whether it’s better to include fat free and low fat versions of foods or to just eat less of the full fat versions?
I know the fat free includes more sugar and that’s something I’m trying to avoid
Can you offer any advice?
Thanks!
Heather
Hey Heather. How are you? I know this is quite confusing for many people with so many nutritionists, dieticians, trainers and coaches giving different advice. It really is hard to More >
The Top 10: Clues You May Be A Fitness & Diet Addict
Apr 21st
Hey everyone. Let’s face it, if you’re reading this blog you most likely love fitness and and are trying to include activity and smart eating as part of your lifestyle. But often times our behavior can become quite obsessive in the gym or kitchen (or both) and end up taking much of the fun out of being fit.
Take a look at my 10 clues and tell me if you recognize any of these…
1. Make Up Workouts– I KNOW you’ve experienced this – You go out to a party, gathering or another social setting and you eat too much. Maybe More >
Fitness Fact Or Fiction: Can You Lift Too Much Weight?
Apr 19th
I keep getting questions along the lines of weight lifting, you know, should women lifts weights, how many sets or reps etc. I was recently asked a question that needs to be addressed…
Can you lift too much weight?
Here is another area of my training philosophy that has changed dramatically over the years. I used to think that if I could, I should. Following that line of thinking made me an ox; I was squatting 455 with no wraps or belt for reps, benching 140 pound dumbbells, also for reps, using three plates while performing dips, deadlifting heavy etc. I More >
Ask Alfonso: Can I Exercise With A Cold?
Apr 17th
Hey Alfonso,
I was wondering if you could give me some advice?
I’ve come down with a cold and cough and can’t go to the gym.
However I still tried to go running which resulted in me injuring the back of my knee. So now I’m immobile and resting in bed.
Are there any safe exercises you can recommend where I won’t injure or make my cold worse?
I know I should be resting but I’m a bit obsessed with exercise with exercise and can’t stay in bed all day!
Thanks!
Bexta
Hey Bexta, how are you? Ok so here’s the deal – you can workout with a More >
