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Endives

2009-09-29T21:37:00.005-04:00

Endive is a vegetable that looks very much like lettuce. It is also known as escarole or chicory and is very closely related to the dandelion plant. Its taste is rather bitter but it contains a particular compound that may be tremendously helpful for our optic system.

Among all the green vegetables, the endive is one of the richest sources of vitamin A. It is also a good source of vitamin C, calcium, chlorine, iron, phosphorus, potassium, sulphur; and an excellent provider of fiber and carotene. Furthermore, each leave contains only one calorie, so endive is a delight to weight watchers.

Some other potential health benefits include these:

Constipation: The necessary nutrients and fiber in this green salad vegetable helps relieve constipation. You can mix it with apple or carrot juice.

Eye problems: For degenerative eye problems like cataract and glaucoma.

Liver and gall bladder: Endive helps promote the secretion of bile for that extra cleansing so mix some of it with any of your favorite juices.

Weight loss: Its low calorie makes this an excellent food. Juice it or just eat it.

Acne: Regularly drinking endive juice with other juices may help to clear up skin problems like acne.

Asthma: Drink mixed juice containing endive, carrot and celery for best help in reducing asthma attacks.

Anemia: Endive with celery and parsley juice can do wonders for people who are anemic as this combination acts as a powerful blood tonic.

Cancer: As an excellent source of vitamin A, it could be a wonderful prevention for cancers of the rectum, melanoma and bladder.

Personally, I love endives as they taste great...they have that exclusively buttery taste that makes the best salads. And coming soon....don't miss my endive salad recipe.

Thanks guys!

Alejandro
New York Muscle™

Workout Tips for Any Sport, Part 2

2009-07-10T12:00:00.000-04:00

Hey guys

Hope those tips from my last post helped. Here is the second part.

One set, to failure. Instead of doing 2-3 sets, as many people do, maximize your effectiveness by doing just one, with heavy weights, until you can no longer keep the proper form. Lifting to “failure” doesn’t mean that you should lift the last few times with a wobbly or inefficient form.
Compound exercises. Instead of isolating your muscles with exercises such as the bicep curl, you can maximize the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together as they do in the real world, rather than alone. Some great compound exercises include squats, deadlifts, good mornings, lunges, pushups, bench presses, military presses, rows, pullups, dips, and more.
Balance lifting. Instead of having exercises where you’re sitting down or holding on to something or otherwise stabilized, it’s more effective to do them standing up, or on one leg, or on a Swiss exercise ball. These types of exercises force you to balance yourself while lifting, which brings your core muscles into play. This gives you a stronger overall body and allows you to lift more over time.
Pick a cardio exercise you enjoy. It’s no fun to exercise if you hate it. And you won’t keep it up for very long. Pick something that’s fun — running, walking, swimming, biking, hiking, rowing, stairmaster, etc. After the initial phase when you’re getting used to exercise, you’ll start to have a blast and look forward to it.
Mix it up. Don’t stick to the same workout routine for too long, or your body will adjust to the stress level and you won’t be getting an effective workout. For strength training, change your routine every few weeks. For cardio, it’s best to cross train rather than, say, to run every time.
Good form. For strength training especially, and swimming, form is very important, but it’s also important for other types of exercise. If you’re strength training, start with lighter weights so you can work on your form. It’s good to have an experienced spotter or trainer who knows good form to help you for the first month or so. Never sacrifice form for heavier weight. For swimming, you’ll need to get a coach to teach you form.
Hills. If you run or bike or walk for cardio, you’ll want to incorporate hills (after the first month or two of doing it at an easy pace on flat ground). These will make you stronger and make your limited workout time even more effective. Take them easy at first, but once you’re used to hills, you can get a good pace going. Either use a hilly route or do repeats on one hill.
Circuits. One mistake that people make is to do multiple sets of the same exercise without rest between the sets. This doesn’t allow your muscles to recover and it’s a waste of your workout. But instead of doing a set, resting, and then doing your second set, it’s more effective to move on to multiple exercises in a circuit, so that you don’t rest between exercises but do rest each muscle group.This will give you a good cardio workout while you do your strength training.

Enjoy your summer and make sure you keep up your water intake

Alejandro
New York Muscle™

Workout Tips for Any Sport, Part 1

2009-07-05T15:09:00.002-04:00

Hey guys

Now that summer is finally here and the sun is actually shining in NYC, it's time to really put our workouts into high gear. Regardless of what your preferred sport is this summer, here are some useful tips. I'm going to break this into two parts and here's the first part.

Limit your workouts to 30-40 minutes. Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 40 minutes, the benefit isn’t as great. To go that long, you’d have to lower the intensity of the workout, and that means that you’re spending too much time working out. It’s better to work out at a higher intensity for a shorter amount of time.
High-intensity workouts. If you’re just starting out with exercise, it’s best to take it slow. If you’re running or cycling, for example, build up your endurance for at least a month before you get into anything more intense. That means going at a rate where you can easily talk without being out of breath. However, once you have that base of endurance, step up the intensity to step up the effectiveness of the workout.
Protein. Many people don’t pay enough attention to getting the protein their muscles need to rebuild. If you don’t, you are going to get very little out of your workout, as both cardio and strength workouts require protein for building muscles. I recommend either whey or soy protein shakes.
Water. Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the water, so you can’t just drink right before exercise. Make it a habit to drink water regularly throughout the day.
Carbs. Although the low-carb craze might say otherwise, carbs are our body’s main source of fuel. If you do intense workouts, you will need carbs, or you won’t have enough energy. If you do a shake, be sure to include carbs — or a banana is a great source of low fiber/high glycemic carbohydrates that you need for exercise.
Shake before and after workout. It’s best to take a protein/carb shake just before your workout and then just after. Taking it before your workout increases the flow of amino acids to your muscles during training, giving them the building blocks they need. After the workout, the shake stimulates muscle growth. Also take a small protein/carb meal 60-90 minutes after a workout — a meal replacement bar would work fine.
Slow lifting. Many people contract their muscles slowly and then release more quickly. But if you lift slowly in both directions, you are maximizing each move. Lift and lower to a 5-second count in each direction.
Heavier weight. When you’re starting out, it’s best to start with lower weights so you can focus on good form. But once you’ve gotten your form down, it’s best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights — that is ineffective. But heavy weights, with good form, can give you better results in a shorter amount of time. Heavy weights are not just for those who want to bulk up — that’s a common misconception.

Have a great start to summer with these tips and I'll be back with Part 2.

Alejandro
New York Muscle™

Summer Strawberry and Spinach Salad

2009-06-14T12:15:00.000-04:00

Hey guys

Now that Summer is almost here, I thought I'd share with you an easy recipe that you could whip up any time you need something fresh, tasty and healthy.

Summer Strawberry and Spinach Salad
1 bag of spinach
4 cups of sliced strawberries
1/4 cup of champagne vinegar
1/4 teaspoon of paprika
2 tablespoon of sesame seeds

In a large bowl, toss the spinach with the strawberries. In a small bowl, whisk olive oil, vinegar, paprika and sesame seeds. Pour this mixture over the strawberries and spinach and toss lightly to coat evenly. Serve.

Enjoy this quick and refreshing salad this Summer.

Alejandro
New York Muscle™

Need to get in shape for a wedding?

2009-06-11T22:09:00.003-04:00

Hey guys

In the Winter 2008 Wedding Issue of the New Yorker, my friend Joe DiAngelo was recommended as the “personal trainer for new brides”.

Here’s what they had to say:

“A customized program of workouts, nutrition and motivational planning from personal trainer Joe DiAngelo is money better spent — especially if your honeymoon’s on a beach.”

We welcome all new brides to come train with us and get in shape for your honeymoon.

Great job, Joe!

Alejandro
New York Muscle™

Training Big = Smart Training

2009-05-16T22:00:00.002-04:00

TRAINING BIG MEANS TRAINING SMART!

I was reading some articles online the other day and there was one person who asked how he could become a better runner—a typical question many runners ask. An expert coach answered him saying that he should run everyday.

A question often asked in the gym is “How can I get that pumped look?” Everyone wants that look. From my personal experience, I would answer much like the expert coach did. Train everyday. While this may sound counter to what you’ve read and many will say your body needs its rest, let’s think of it in the training-smart way:
Day 1: Upper Body (Light Heavy), Cardio
Day 2: Lower Body (Light Heavy) ,Cardio
Day 3: Cardio
Day 4: Upper Body (Heavy Old School)
Day 5: Lower Body (Heavy Old School)
Day 6: Cardio
Day 7: Cardio

I will love to elaborate more but I can’t…it’ll all appear in my upcoming book! In the meantime, for some inspiration, check out my site and see all the real before and after photos of my clients. And then shoot a pair of yourself. When you’re done, send it to me and we can share your success with everyone.

Remember, Train Smart!

Alejandro
New York Muscle™

Fitness on the Road (Part 2)

2009-05-12T22:15:00.001-04:00

Hey guys

Hope the first 5 tips came in handy in your recent trip. As promised, here are the remaining 5.

6. Choose a couple of free (off-diet) meals
Yes, you should especially when you are traveling to a foreign country or to a state that you’ve never visited before. Don’t miss the chance to sample the local cuisine. Whenever I travel, I usually do some research on the best places to taste the local fare. I also try and speak with the locals as they usually have the best scoop on this. Just one note, don’t have those free meals too late at night.

7. Check ahead for the medical requirements of your destination
Make your appointment ahead of time for any inoculations you may require. Doing so in advance will allow your doctor to tackle any potential allergic reactions you may have and will also give you enough time to recover from any soreness, fever or fatigue from the vaccinations.

8. Make sure all your prescriptions are up to date.
If possible, keep your original prescriptions or explanatory notes from your doctors together. In some countries, they may question you on your prescription medications at the border. So you want to have proof that your medications are medically necessary. It’ll also save you time and stress.

9. Prepare physically, if necessary
If your trip includes strenuous physical activity such as hiking, kayaking, rock climbing etc., make sure your body is ready for it. Go to your gym and get in shape months ahead of your trip, not weeks. It’s also a good idea to get a physical done with your doctor. That way you will get the green light for the planned activities.

10. Take out a valid travel healthcare plan
Some countries actually require visitors to show proof of this on arrival. But if not, it is always good to get travel insurance especially when it’s to a faraway destination. Also, bring along a first aid kit

And of course, don't forget to bring sunscreen if you’ll be in the sun a lot.

Alejandro
New York Muscle™

Fitness on the Road (Part 1)

2009-04-26T20:51:00.002-04:00

Hey guys

For many reasons, whether for work or pleasure, we often find ourselves out of our comfort zone and familiar environment. On these occasions, when it’s time for our workout, we usually end up making the wrong decisions with regard to the exercises we do and the diet we eat. It’s difficult when we are traveling to know where to go for that workout or what to eat at that restaurant down from the hotel. Sometimes, there isn’t even a gym within accessible reach. And I understand the feeling.

As a trainer with clients in two locations, I find myself on a plane almost every two weeks and frequently facing the same questions. But here are TEN easy things to do that can help you. In part one, I will share with you the first FIVE.

1. Get a set of resistance bands
Resistance bands can be used for more than simply strengthening isolated muscle groups and you will be able to find many variations that have been devised. During the off-season, some athletes would incorporate this into their training regimen when recovery and regeneration are the more important goals.

The bands come in several levels of resistance. While color-coding varies between the different bands, they are typically as follows:
Yellow (thin)
Red (medium)
Green (heavy)
Blue (extra heavy)
Black (special heavy)
Silver (super heavy)

So get yourself a set when you travel and the best thing is, they don’t even take up much luggage space.
2. Be prepared
Stop by your local deli or supermarket before your trip and pick up a couple of snacks like a protein or granola bar or a small healthy salad. You never know when your flight may be delayed so having that snack with you will not only save your diet but it’s definitely cheaper and healthier than those airport snacks.
3. Book your hotel
If you are able to, make the hotel selection yourself. These days, many hotels have gyms as part of their amenities. Although it may cost you a little more, the convenience of having ready access to a gym will far outweigh the added cost. And trust me, hunting for a gym in a unfamiliar town usually ends with a bad excuse and a missed workout.

4. Choose your workout time
When you are on a trip, I suggest that you workout as soon as you wake up. Whether it’s a business trip or a vacation, any other time such as after lunch or in the afternoon soon becomes filled with other activities and before you know it, you’ve missed another workout.
5. Manage your food
When it comes to eating on the go, it’s not all about calories so don’t get crazy trying to count them. Also, it’s not that important counting the number of meals you’ve had which can be difficult when you’re constantly on the move. Instead, think about the quality of what you eat. Avoid processed carbs and don’t say “no” to all desserts. If you know what to eat, a small portion won’t mess up your diet. Just afford those cakes and doughy desserts.

To be continued…

Remember, being on the road, doesn’t mean becoming a roll!

Alejandro
New York Muscle™

Talk About Endives

2009-04-14T21:04:00.003-04:00

Hey guys

Let’s talk about endives. The endive is a vegetable that looks very much like lettuce. It is also known as escarole or chicory, and is very closely related to the dandelion plant.

They come in two varieties. The first is an Indian plant (Cichorium endivia) cultivated for its crown of crisp succulent leaves often used in salads and is also called frisée. The second variant is the escarole, a variety of the common chicory Cichorium intybus cultivated to produce a narrow, pointed, blanched cluster of leaves used in salads. It is also known as the Belgian endive, witloof.

Endives have a rather bitter taste but it contains a particular compound that is tremendously helpful for our optic system. Among all the green vegetables, endive is one of the richest source of vitamin A. It is also a good source of vitamin C, calcium, chlorine, iron, phosphorus, potassium, sulphur; and excellent provider of fiber and carotene. With each leave containing only one calorie, endive is a delight to weight watchers.

Health Benefits
(Taken from Juicing-for-Health.com)

Endive juice cannot be drunk on its own because of its bitter taste. It is best mixed with other vegetable juices, making it extra effective in nourishment of the optic nerves and muscular system.

Acne: Regularly drinking endive juice with other juices helps to clean up skin problems like acne.

Asthma: Drink mixed juice containing endive, carrot and celery for best help in reducing asthma attacks.

Anemia: Endive with celery and parsley juice do wonders for people who are anemic as this combination acts as a powerful blood tonic.

Cancer: Its excellent source of vitamin A makes it a wonderful prevention of cancers of the rectum, melanoma and bladder.

Constipation: The necessary nutrients and fiber in this green salad vegetable helps relieve constipation. Mix with other apple or carrot juice.

Eye problems: For degenerating eye problems (cataract, glaucoma, macular degeneration, etc.), drink endive juice, rotate with carrot, celery, parsley and spinach. Drink regularly, about 180 ml (6 oz) of this mixed juice and you will literally see an improvement in a few months. No need for surgery!

Liver and gall bladder: Mix endive with any of your other favorite juices for that extra cleansing as it effectively helps promote the secretion of bile.

Weight loss: Its low calorie makes this salad an excellent food. Juice it or just eat it raw, frequently, for that extra help with your weight-loss program.

Personally, I love endives as they taste great and have that exclusive buttery taste that makes the best salads. Don’t miss my endive salad recipe in the coming weeks.

Alejandro
New York Muscle™

Spring Is Here!

2009-04-05T22:04:00.002-04:00

Hey guys

Spring is finally here and I hope everyone is back to their regular fitness training. For those who haven't, here are 3 tips for you.

1. Spring out of Bed
Now that the mornings are brighter and the weather warmer, there's no longer any excuse to sleep in. So set those clocks to get you out of bed and into your workout gear. It will get easier as time progresses and you will definitely feel better.

2. Spring into Action
Plan your days so that you have time marked out for your workouts. It is so easy to let ourselves get busy that we end up not allocating enough time to train. By planning ahead, you will always have that time set aside for those important workouts.

3. Spring to the Next Level
If you have been back at your routine since the year began, perhaps it's time to kick things up a notch. We all tend to get complacent and train at a level that's comfortable for us. Take this opportunity with the change of season to raise your intensity a step higher. You will be surprised how much better you will perform...and the results will impress you.

So, let's all get in sync with Spring!

Alejandro
New York Muscle™

Happy Valentine

2009-02-22T22:08:00.002-05:00

Hey guys

To all of you who is afraid to eat a good dessert or a piece of chocolate on V-Day—don’t! Don’t be afraid, chocolate won’t make you fat if you eat it in moderation.

Researchers have some news for chocolate lovers. It may in fact be good for you! Yes…scientists have recently reported preliminary evidence that cocoa and other chocolates may keep high blood pressure down, keeping your blood flowing and keeping your heart healthy. How does it do it?

Chocolate contains flavonoids, called flavonols. Flavonoids are plant compounds with potent antioxidant properties; so far, scientists have found more than 4,000 kinds. Cocoa beans contain large quantities of flavonoids as do red wine, tea, cranberries, peanuts, strawberries, apples and many other fruits and vegetables.

The latest research that correlates eating flavonoid-rich foods with a reduced risk of cardiovascular disease was presented in February at the American Association for the Advancement of Science's (AAAS) annual meeting in Boston. One study found that a substance in cocoa helps the body process nitric oxide (NO), a compound critical for healthy blood flow and blood pressure. Another study showed that flavonols in cocoa prevented fat-like substances in the bloodstream from oxidizing and clogging the arteries, and make blood platelets less likely to stick together and cause clots.

So don’t worry and have some chocolate! Pick a day once a week and have a little chocolate!

Alejandro
New York Muscle™

Get Your Grill On

2009-02-02T21:49:00.002-05:00

Hey guys

After months of staying indoors and away from the chill outside, you must be itching to get back to the taste of grilled food that brings to mind the warm summer months. In the Spring issue of Reps! Magazine, I write about how you can get the fun of grilling indoors.

In my article, I list various models so that you will find one that suits your specific needs. And to top it off, I share seven healthy recipes that will help you get started.

So, check it out at your newsstands now!

By the way, congratulations to the Steelers...SuperBowl XLIII Champions!

Alejandro
New York Muscle™

Joe DiAngelo in Oxygen Women's Fitness

2008-12-07T20:14:00.002-05:00

Hey guys

Just wanted to let you know that my friend and celebrity personal trainer, Joe DiAngelo is quoted in this month's issue of Oxygen Women's Fitness. Check out the magazine and his expert advice as Oxygen debunks common fitness myths and provides advice on training.

Alejandro
New York Muscle™

2008 Fitness America Weekend

2008-11-22T23:47:00.003-05:00

Hey guys

This weekend, I'll be participating in the Musclemania 2008 Fitness America Weekend! After winning at the Musclemania Universe Championship back in July, I decided to take part in the show in Las Vegas, November 21-22, 2008.

Now in it's 18th season, Musclemania America & World Championships is one of the biggest and most respected natural bodybuilding competitions in the US. I look forward once again to meeting and getting to know the various competitors from all around the world.

Let the show begin!

Alejandro
New York Muscle™

VOTE!

2008-11-04T21:29:00.003-05:00

Hey guys

Now is the time to make your voice count. Let's all get out there and vote. Whichever way you go, it's important to make your choice and cast that vote!

This is a groundbreaking year and I wish all the best to both candidates!

Alejandro
New York Muscle™

Mr Olympia Weekend 2008

2008-10-26T21:05:00.002-04:00

Hey guys

This year I attended the Mr Olympia in Las Vegas for the first time and it was quite an experience. Not only was there the main competition but the 4-day event gathered numerous sponsors and exhibitors into one location. The sheer size was quite spectacular. But here's a brief history about the Olympia itself (taken from ifbbpro.com).

Back in 1965, Joe Weider recognized the need to keep Larry Scott in bodybuilding and the necessity to force the sport to grow. So he created the Mr. Olympia contest to keep all the great Mr. Universe champions active in the sport and to give them the opportunity to earn money. Joe could see that for the sport to succeed in the future, the champions would have to be able to make a living from competing just like other professional athletes.

Larry Scott indeed won the first Mr. Olympia contest that hot September night in 1965 and repeated as Mr. Olympia again in 1966. He then announced his retirement and the 1967 crown was up for grabs.

In 1967, Sergio Oliva won the third Mr. Olympia contest in overpowering fashion. People wondered how much better Sergio could get. But better he was! In fact, he was so much better that he won the 1968 Mr. Olympia unopposed. You know true greatness when no one dares to challenge.

Nevertheless, the greatest challenge to Sergio was waiting in the wings and 1969 commenced the greatest rivalry in the history of bodybuilding. Oliva was challenged by a young Austrian named Arnold Schwarzenegger. In a close battle, Sergio came out on top in 1969. He was now Mr. Olympia three years in a row, but Arnold promised that Sergio would never defeat him again. The rest as they say is history.

While I was there, I had the pleasure of meeting Jay Cutler and some of the other competitors. I was, however, surprised by the results when Dexter Jackson won but his physique was phenomenal (as you can clearly see). Congratulations, Dexter!

It'll be interesting to see who wins next year!

Alejandro
New York Muscle™

Oatmeal Recipes

2008-09-28T11:38:00.000-04:00

Hey guys

Having talked about all the benefits of eating oatmeal, you can now actually get started with the two recipes I have written for Inside Fitness magazine.

The two recipes, Oatmeal Pancake and Oatmeal Crusted Chicken, will get you started in including oatmeal in your diet and along with it, all the benefits that eating oatmeal will bring.

If you need more ideas, drop me an email any time.

Thanks

Alejandro
New York Muscle™

Spice Up Your Life with Chili Peppers

2008-09-27T21:05:00.002-04:00

Hey guys

Having grown up with Latin cuisine as my staple diet, the chili pepper was one of the major ingredients found in the food I ate. However, chili peppers can be beneficial to athletes and bodybuilders like myself.

In the latest issue of Inside Fitness magazine, you will not only learn the many health benefits of chili peppers but will find quick serving ideas on how to integrate them into your own diet.

So, check it out now!

Thanks

Alejandro
New York Muscle™

Inside Fitness...

2008-09-27T16:37:00.002-04:00

Hey guys

I just wanted to let you know that I wrote two articles for the Fall issue of Inside Fitness magazine (Autumn 2008). The first one helps you spice up your life with chili peppers while the second one is a follow up to my last article about oats — oatmeal recipes. Check them out!

Thanks

Alejandro
New York Muscle™

Oats—The Bodybuilding Food

2008-09-23T22:10:00.004-04:00

Hey guys

I'm sure you, like many others, have asked about the benefits of eating oats. You see it all the time on television and in ads...we should be eating oats. But what are the benefits? According to Yahoo! Answers, the reasons are very compelling...

Over 40 studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease. According to Quaker, all it takes is 3/4 cup of oatmeal each day to help lower cholesterol. The soluble fiber in oats helps remove LDL or 'bad' cholesterol, while maintaining the good cholesterol that your body needs. In January 1997, the Food and Drug Administration announced that oatmeal could carry a label claiming it may reduce the risk of heart disease when combined with a low-fat diet.

The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you'll feel full longer, i.e. oatmeal can help you control your weight.
You probably already have oats in your kitchen. It's estimated that eighty percent of U.S. households currently have oats in their cupboards.
New research suggests that eating oatmeal may reduce the risk for type 2 diabetes. In fact, the American Diabetes Association already recommends that people with diabetes eat grains like oats. The soluble fiber in these foods help to control blood glucose levels.
With the exception of certain flavored varieties, the oats found in your grocery store are 100% natural. If you look at the ingredients on a canister of rolled oats, you will usually see only one ingredient... rolled oats.
According to recent studies, a diet that includes oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fiber provided by oatmeal. Oats contain more soluble fiber than whole wheat, rice or corn.
Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and the most important at all is that it doesn't spike your insulin level.

[Source: Yahoo! Answers]

Now, this is why I consider oats a good bodybuilding food. Don't be afraid of it and have it at least twice a day. You too can reap the benefits! And in the coming issues of REPS Magazine and Inside Fitness Magazine, you'll find my oats recipes. Check it out!

Thank you

Alejandro
New York Muscle™

Stand Up to Cancer

2008-09-07T20:36:00.002-04:00

Hey guys

A wonderful new movement started this past weekend. Many of you have been touched by the sting of cancer. It affects not only the family of ones afflicted by it but also all those whose lives have been touched by that individual.

“Stand Up To Cancer is a groundbreaking movement backed by an innovative approach to cancer research aimed at ending cancer’s reign as a leading cause of death. We have the best and brightest minds on board, and are on the verge of unlocking the door in prevention, detection, treatment and even reversal of this national epidemic.”

Read more about it here and support this great cause. And one day we can achieve their goal, to end cancer!

Thanks

Alejandro
New York Muscle™

Olympic Swimmer Workouts

2008-08-19T21:25:00.002-04:00

Hey guys

Have you seen the latest cover of Sports Illustrated? Now that swimming is in the spotlight, we should take a look at how swimmers train. In fact, according to Ben Greenfield, head trainer of Pacific Elite Fitness, for swimmers, heading to the weight room is actually a good alternative workout.

He says that it can be both fun and challenging. In addition, “for an extra boost to your multi-sport training”, you can pair swim-specific workouts with a spin class or bicycle workout. For a challenging workout, try Ben’s complete workout at About.com, Alternative Weight Room Workouts for Swimmers and Triathletes.

For more swimmer-specific workouts, stay tuned.

Alejandro
New York Muscle™

Chin-ups or Pull-ups?

2008-08-07T23:22:00.001-04:00

Hey guys

I have been asked a few times in the past about the difference between chin-ups and pull-ups. Well, maybe this explanation from Bodybuilding.com will finally clear the air.

According to Charles Poliquin, “pull-ups are chin-ups done with a pronated grip (palms down grip) and chin-up are done with either a semi-supinated (palms facing each other) or with a supinated grip (palms facing you grip).”

The movements are therefore similar. So does the different grips produce different results? Charles says that there really isn’t much difference. And, with any exercise, working out with varying grips will likely benefit you most by employing the different muscles in the back.

To perform this exercise properly, his advice is to start with the basic chin-up which is the supinated chin-up. He says that this type of chin-up has the greatest range of movements from all chin-ups for both the lats and upper arms. To perform this exercise, “the starting position begins with a bar grasp in a supinated or palms up position. The hands should be held at shoulder width or slightly narrower. The arms should be straightened in a fully extended position with the torso in line with the upper arms. To begin the ascent, the relatively strong upper back and elbow flexor muscles will be used, as the elbows are drawn down and back.”

“The ascent should continue until the chin clears the bar. It's important to remember that before initiating the ascent, the athlete should inhale. During the ascent, the pulling action and leaning back action must be done simultaneously. Upon descent, exhaling begins and the trunk should come back to an upright position. As the descent is completed, the arms should be fully extended and the shoulder blade should be elevated. To complete the range of motion, (and this is important) the upper arms and scapulae adductors must be stretched on every repetition. The legs should stay in line with the torso as much as possible. There should be no flexion of the hips, as this will lower the quality of the exercise.”

Now you know the proper technique, so next time when you get to the bar, do it right and watch your back thicken.

Thank you guys

Alejandro
New York Muscle™

Chili Peppers

2008-07-22T21:22:00.002-04:00

Hey everybody

Here is question some of you may find interesting “Are hot peppers bad for you?”

Probably not. In the book “The wellness encyclopedia of food and nutrition: How to buy, store, and prepare every variety of fresh food”, Sheldon Margen notes that while a common concern about hot peppers is that it can cause ulcers, there really is no evidence to support that. In fact, according to the author, studies have shown that in places such as South America and Thailand, where hot peppers are widely used in cooking, there were no higher incidences of stomach ulcers among the population. Furthermore, when researchers injected ground up jalapeno peppers into the stomachs of volunteers, follow-up observations showed there was no damage to their stomach linings.

Now, on the other hand, peppers or capsicum do have properties that can be beneficial to people like us who workout regularly. They have an active ingredient know as capsaicin which promotes fat burning by increasing the overall metabolic activity of the body, thus helping to burn calories and fat. This is particularly useful considering that the FDA banned the herb ephedra, a thermogenic agent, and supplement companies have since been looking for a replacement. Capsicum not only has ephedra’s metabolic effect but it doesn’t have the bad stimulant effects on the hear rate.

With all these properties, I think we can answer the question with a strong “NO!”

Thank you guys

Alejandro
New York Muscle

A BIG THANKS

2008-07-13T22:52:00.002-04:00

Hey everybody

I just wanted to say a special thank you from the bottom of my heart to my friends Joe DiAngelo, Huy Lim and Claudine for all their assistance and encouragement.

Their unconditional support helped me win the Musclemania Universe title and allowed me to bring back the championship cup to NYC. Thank you so much for your time and friendship.

Love you guys

Alejandro
New York Muscle™