adler training

Today's post deals with the acai berry, over the last months we have seen a huge influx of acai berry shakes, powders, pills diets etc. The berry apparently does everything from burning fat (fat is oxidized not burned, by the way), better your mental state, fix the federal deficit, and build a high speed train from NYC to DC.

So the question is, what's the deal really? First of, a technicality: It's not a berry but a fruit which comes from the acai palm. The tree grows from Belize to Brazil, mainly in swamps and flood lands, the indios use it as a high calories snack (hint, hint) on hunting expeditions. High calories snack?!!! But its a super fat burner and my friend lost 85 lbs on it!!

Well, here are the numbers: 100 grams of dried acai powder delivers 533.9 calories (same a chocolate bar), 52 grams of carbs, 8 grams of protein, and 32 grams of fat, mostly monounsaturated. So it's certainly NOT a low calorie item and there are no proven fat-burning properties of the fruit. It simply can not work that eating a fruit would allow for massive losses in body fat. Most of the acai diets are really cleanses, so the weight loss is mostly water.

What about anti-oxidants? Not looking much better; while the acai fruit does contain anti-oxidants, the numbers are lower than blueberry juice , concord grapes or red wine. Not a bad product, but not worth the hype.

This brings me to my final point: people have been conditioned to believe that by magically adding or taking away a nutrient or macro nutrient group from their diet, they will achieve drastic results. This will NOT work; the laws of physics will always prevail. Calories matter...If you could fill your macros at McDonalds, you would get the physique you wanted (granted, it's hard).

Don't fall for these gimmicks, save your money for chicken, steak, rice, and the gym.
Maik

How is everybody? Sadly, summer is coming to an end but that means two things: Tour de Reduction is about to climax and Davis will give his debut in competitive bodybuilding come September 18th.
First, lets take a look at the ladies at the Tour de Reduction. Both worked very hard, stayed away from July 4th BBQ, shunned the key lime pies of the Hamptons and as a result, dropped a significant amount of weight. So far, Team Italia is maintaining a small lead but Team 'Burg put in a very strong August so we shall see how it turns out.
As for the Dominican Abdominator, this is very unchartered territory. East coast bodybuilding is very competitive, so one can only focus on himself and bring the best physique possible to the stage. So far, it looks good!
Maik

Today is August 1st, for those of you that didn't pay attention in European History 101 it marks the creation of the country of Switzerland after the three states Uri, Schwyz and Unterwalden shook off the rule of the evil Austrians and declared themselves independent by swearing an oath on the Ruethli lawn. Legend has it that legendary Swiss hero Wilhelm Tell killed the Austrian bailiff Gessler with his crossbow after being forced to shoot an apple, which was placed on his sons head
This gives me two great topics for today's post: apples and independence. With all the hype about magic foods and super foods, it is easy to lose sight of the miracles right in front of you. One of them being apples, especially local ones. They contain about 1200 (!!) phytochemicals which are responsible for multiple processes in the body such as fighting cancer, reducing blood pressure, lowering cholesterol and prevent heart disease. In addition, apples are an appetite suppressant and a good source of fiber.
Since 1291, Switzerland has remained more or less neutral ( let's not open a discussion about World War II , as this would lead to far). As a bodybuilder, your independence is one of your most valuable assets. Your surroundings will always try to influence you one way or the other, sometimes for the better, sometimes not. Stay true to your training and diet and eventually you will outlast the doubters
How do you like them apples?
Maik

A while back, we went to see Bill Cosby perform live in NYC. While the first half hour was so-so, he did deliver some pearls of wisdom.

One that I liked in particular was about some guy named Phil in Pennsylvania, who apparently makes the best Thanksgiving stuffing on the face of the Earth. Bill finally sits him down and asks for the recipe, so Phil says: "I take Stove Top stuffing." Bill: "And?" Phil: "Nothing. I do what the box says. People always add things to the stuffing that simply do not belong there. Just do what the box says."

Stick to the basics! The same applies to weight training and getting shape. Do not do any crazy diets, take 2-hour cardio classes, or use insane amounts of drugs.

Do what the box says, stick to the basics, keep it reasonable.

1. Have a plan. Why do you workout? Where do you want to be in 3 months?


2. Do your compound exercises such as the squat, dead lift, military press, pull up and rows. Strive to improve every week.

3. Eat your protein, 1.5 grams per lbs of body weight for men, women a little less (I know that the RDA by the FDA is lower but they also want you to eat starches 5 x a day).

4. Get your rest. Eight hours of sleep is a minimum.

5. Cut the junk food to once a week. You are a bodybuilder, not a competitive eater.

6. BE PROUD. Bodybuilding is one of the most rewarding things you can do, do not deny it to yourself. Enjoy the journey, be helpful to others in the gym and outside.

Forward, always forward
Maik