Online Training Update!

At Apex we have been working diligently to bring you a new Apex Online Training Platform!

Offering you more control over you. Apex Online for a limited time is completely free for all to enjoy for the first month and after that it will only be $10 per month to access all of the weekly workouts, recipes and exercise demonstrations. With your At-Home Weekly workouts you’ll be able to stay on top of your fitness goals no matter weather this winter throws at you, and for the other days we off you all the workouts with all the essential pieces of equipment you need to get ready for summer 2023!

Follow this link below to get started on your weekly workouts today!


2021 Begins! First At-Home Daily Trainer

 

The good news is 2020 is finally over, the better news is that we have to take accountability for the year ahead of us. For the beginning of the new year I am providing you with free access to this weeks at home workout routine as a thank you for signing up for the Apex Newsletter over the years! I hope you enjoy and kick 2021 off the right way! Please let me know if you have any questions for this weeks workout! Enjoy!

Monday: Arms and Abs

(Repeat Circuit 3 times)

  1. 30 secondsTempo squats to chair 
  2. 1 minute Single Arm DB Rows
  3. 1 minute Lying on Floor Chest press with dead bugs
  4. 30 seconds Hip Extensions with knee tuck
  5. 1 minute bent over dumbbell rear delt flys
  6. 30 seconds dips on bench or chair
  7. 1 minute Dumbbell Bicep curl to Over head Press

Tuesday: Quick Hit Abs

Warm up

  1. 30 seconds upright knee hugs
  2. 30 seconds high plank
  3. 30 seconds plank saws
  4. 40 seconds hip lifts
  5. 40 seconds single leg raise
  6. 40 seconds single leg raise (other leg)
  7. 40 seconds hip lifts
  8. 60 seconds Mountain Climbers

Circuit 1 (repeat 3x through

  1. 30 seconds Straight Leg Bicycles
  2. 60 seconds Dead Bugs
  3. 40 seconds Plank alternating leg lifts
  4. 30 seconds straight leg bicycles
  5. 40 seconds Dead Bugs
  6. 40 seconds High Plank Shoulder Taps

 

Wednesday:

Push Pull Workout

  1. 8 push ups
  2. 8 reverse lunge knee drives (left leg)
  3. 8 reverse lunge knee drives (right leg)
  4. 8 T-Push ups
  5. 8 med ball rotational slams
  6. Rest 1 minute
  7. 10 pull ups
  8. 15 reverse lunge knee drives (left leg)
  9. 15 reverse lunge knee drives (right leg)
  10. 15 Dumbbell Bench Press
  11. 10 med ball rotational slams
  12. Rest  1 minute
  13. 12 pull ups
  14. 20 reverse lunge knee drives (left leg)
  15. 20 reverse lunge knee drives (right leg)
  16. 20 dumbbell bench press
  17. 12 med ball rotational slams

Ab Circuit (Repeat circuit 3x through)

  1. 40 seconds Pendulum Legs
  2. 30 seconds Boat to Low Boat
  3. 40 seconds Pendulum Legs
  4. 30 seconds Boat to Low Boat
  5. 30 seconds Quad Rockers

 

Thursday:

Warm up

  1. 20 knee hugs
  2. 10 inchworms
  3. 20 reverse lunges

Power Workout (Repeat this circuit 3x through)

  1. 20 bodyweight squats
  2. 10 plank saws
  3. 6 tuck jumps
  4. 10 judo push ups
  5. 20 split jumps
  6. 6 explosive push ups
  7. 8 runner touches (left leg)
  8. 8 runner touches (right leg)
  9. 10 flying shoulder presses
  10. Rest 30 seconds

 

Friday:

Warm up

  1. 10 knee hugs
  2. 10 dynamic quadriceps stretch
  3. 10 dynamic hamstring stretch
  4. 10 hurdle steps
  5. 10 push ups
  6. 10 flying shoulder press
  7. 10 knee hugs
  8. 10 dynamic quadriceps stretch
  9. 10 dynamic hamstring stretch
  10. 10 hurdle steps
  11. 10 push ups
  12. 10 flying shoulder press

Workout

  1. 12 split squats right leg
  2. 12 split squats left leg
  3. 12 plank saws
  4. 12 high plank arm reaches
  5. 12 lateral lunges
  6. 12 judo push ups
  7. 10 split squats right leg
  8. 10 split squats left leg
  9. 10 plank saws
  10. 10 high plank arm reaches
  11. 10 lateral lunges
  12. 10 judo push ups
  13. 8 split squats right leg
  14. 8 split squats left leg
  15. 8 plank saws
  16. 8 high plank arm reaches
  17. 8 lateral lunges
  18. 8 judo push ups

Cool Down

  1. 6 Left arm side lying T-stretch
  2. 6 Right arm side lying T-stretch
  3. 30 seconds Right side lying quadriceps stretch
  4. 30 seconds Left side lying quadriceps stretch
  5. 10 quad rockers

 

Saturday: Glute and Hip Strength

warm up

  1. 30 seconds reverse lunges
  2. 20 seconds knee hugs
  3. 30 seconds body weight squats

Strength Endurance 1

  1. 30 seconds hip lifts
  2. 30 seconds lef leg frog kicks
  3. 30 seconds right leg frog kicks
  4. 30 seconds left leg lateral leg raise
  5. 20 seconds left leg forward hip circles
  6. 20 seconds left leg backward hip circles
  7. 30 seconds left leg lateral knee drives
  8. 30 seconds right leg lateral leg raise
  9. 20 seconds right leg forward hip circles
  10. 20 seconds right leg backward hip circles
  11. 30 seconds lateral knee drives
  12. 20 seconds squat pulses
  13. 40 seconds horse stance push and pull

Strength Endurance 2

  1. 30 seconds hip lifts
  2. 30 seconds hip lift march
  3. 30 seconds left leg lateral raise
  4. 20 seconds left leg forward hip circles
  5. 20 seconds left leg backward hip circles
  6. 30 seconds left leg lateral knee drives
  7. 30 seconds right leg lateral raise
  8. 20 seconds right leg forward hip circles
  9. 20 seconds right leg backward hip circles
  10. 30 seconds right leg lateral knee drives
  11. 30 second hip lifts (left leg)
  12. 30 second hip lifts (right leg)
  13. 20 second hip lifts (both legs)
  14. 20 second split squats right leg
  15. 20 second split squats left leg
  16. 20 second speed squats
  17. 20 second squat pulses
  18. 20 second reverse lunge reaches

Sunday: Fat Burn/ Abs

100 body squats
100 crunches
100 assisted push ups
100 lying leg raises
100 Over head dumbbell tricep extension
4 planks until failure
100 v-up crunches
100 butt lift (bridge)
100 db shoulder press
100 lunges


Start The New Year off Right at Apex Personal Fitness

For the month of January, Apex Personal Fitness is excited to offer with enrollment of your new gym membership you will receive a complimentary personal training session to help you learn your way around the gym as well as providing you with the knowledge to become efficient and get the most out of every workout! For more information on promotions we will be running for the start of the New Year contact us by phone or email!

 

 

Apex Personal Fitness

Niagara’s Premier 24 hour Fitness Facility

Phone:(716)- 248-0250

Email: apexpersonalfitness@gmail.com

Address: 2416 Military Rd. Niagara Falls, NY 14304


10 Quick and Easy Tips To Help You Get Back Into The Gym

I was catching up with a former client the other day who had amazing success when we worked together. When her program ended she felt that she could continue on her own. Sadly, that didn’t happen. As usual, life got in the way. Between work, kids, her husband and other responsibilities, she lost her motivation and will to stay in the gym. So, I decided to create some easy to follow tips for everyone to get back on track. Since many of you could benefit from these tips it is my hope that you’re able to get back to working out as soon as possible.

#1. Are you a loner or a groupie?
Decide if you like to workout all by yourself (loner) or amongst a group of people (groupie). Group activities consist of things like bootcamp, aerobics, Pilates or yoga classes. Loner activities can be as simple as performing fitness routines in which you can do on your own.

#2. Find the right gym
Does your present gym offer all the amenities and services you need and want? Are they open during convenient hours for you? How far is the gym from your home or job? Studies show that most people workout close to either home or work due to convenience.

#3. Hire a Personal Trainer
Did you stop going to the gym because you were bored with your routine? Hire a personal trainer. They can show you different ways to work the same muscles so you don’t get bored, lose focus and risk possible injury. And most importantly provide you with someone to hold you accountable.

#4. Recruit a workout partner
Do you find it difficult to get motivated to even get to the gym? Get a training partner. You can discover new exercises together and share in each other’s excitement for staying fit and healthy. Lean on each other to stay motivated as well pick each other up in times of need.

#5. Schedule an orientation
Maybe you don’t necessarily want a trainer or need someone to accompany you to the gym, but you are unsure as to how the equipment works. Simply, schedule an orientation. Most gyms have knowledgeable staff who can explain how the machines work and which ones to use for each body part.

#6. Train for a race or competition
Signing up for a race or competition with a specific goal can allow you to stay focused on your journey to the big day. The sense of accomplishment and joy that you will feel after you complete your task is really indescribable. 

#7. Schedule your workouts
Your life probably runs on a schedule, am I right? There are so many ways to keep track of what you need to do when and with whom, that it’s really mind-boggling. So why not schedule your workouts the same way you do those boring meetings? Studies have shown that when you take the time to actually schedule your workout, there is a greater chance that you will actually do it. 

#8. One goal at a time
It can be overwhelming to make the decision to get back in the gym, but it doesn’t have to be that way. Take it easy and decide what you want to accomplish and how you will do it. Then, you can sit down and draw up a plan of action.

Let’s say you want to start back with three workouts per week and you are trying to get in the big 3 (strength training, cardio and flexibility exercises). First, decide how long you can actually spend in the gym, then divide up the activities. If you have around 45 minutes to workout, you could do 15 minutes of strength training, 30 minutes of cardio and finish with 5 minutes of flexibility work.

#9. Keep Track
The best way to stay on top of your strength, endurance and muscle toning gains is to write it down. You can’t progress in either area if you stay at the same weights or keep doing the same exercises over and over again. That leads to boredom and then you’re back at square one.

Instead, bring a small notebook and write down the machines, weights, reps and time spent. You’ll thank yourself when you start to see how much you are progressing with your program.

#10. Start a habit
“They” say if you do something for at least 21 days, it becomes a habit. That’s exactly what living a fit lifestyle is all about, creating a habit. Get on a regular schedule for going to the gym and don’t allow anything to stand in your way. Before long, it will just be a normal part of your day such as brushing your teeth or taking a shower is (hopefully). You’re physical and mental outlook will be better than ever. Don’t worry though, this is one habit that doesn’t need to be broken.


Red Flags of Problematic Eating

15 Red Flags of Problematic Eating

Our relationship with food is undoubtedly complex, and sometimes the lines between healthy and unhealthy eating get blurred. This is because disordered eating falls on a continuum and can develop out of something as benign as a good intention to lose a few pounds and get in shape. While problematic or disordered eating may first appear to be weight-focused, food can also become a coping mechanism for feelings or emotions that may otherwise seem overwhelming. Whether driven by weight, body image or emotions, disordered eating behaviors can damage an individual’s physical and emotional health, self-esteem, sense of confidence and relationship with food. Below are 15 red flags of problematic eating to be aware of:

1. Skipping meals

Skipping a meal (or eliminating food groups) is a means to cut calories, which is why this is one of the first signs of problematic eating. People may see weight loss initially, but this tactic will only work for so long. It will backfire, leading to a reduction in metabolism and/or binge eating (feeling out of control with food) due to physical starvation or hunger.

2. Lack of menstruation

Undereating and/or overexercising can result in interruption of the menstrual cycle and loss of menses. This can be reflective of hormonal imbalances and can affect bone mineral density, resulting in bone loss. While a lack of menses may seem like a blessing rather than a curse, it’s not healthy for the female body and should be evaluated by a doctor.

3. Going to the bathroom after meals

Bulimia nervosa is characterised by excessive food intake, often in a short period of time, followed by purging behavior. Some people with bulimia nervosa will wait awhile after a meal to purge; however, the urge to purge after a meal or snack can be very strong, thus leading to an escape to the bathroom immediately after eating. It should be noted that individuals struggling with anorexia could also exhibit purging behaviors. Purging isn’t always limited to after a binge, and it could happen after eating very little as a means to rid the body of calories and feelings of fullness.

4. Excessive exercise

Exercise is usually good, but when there is an obligation to exercise in a manner that is causing more harm than good to the body, the line must be drawn. For individuals dealing with bulimia, exercise is often seen as a way to purge or expend calories. If a person is eating very little (and/or engaging in purging behaviors) and exercising to the extreme — such as hours on the treadmill or doing multiple workouts per day — boundaries need to be set. This type of behavior can put the body at risk for stress fractures, dehydration and exhaustion.

5. Not eating in front of others

Fear of judgment and being uncomfortable with food around groups of people can be a symptom of an eating disorder. It’s not uncommon for a person struggling with disordered eating to withdraw from eating out, as it can be challenging to engage in such behavior in public.

6. Use of laxatives, diuretics or diet pills

For those dealing with disordered eating habits, it is not uncommon to abuse laxatives, diuretics and diet pills as a way to “clean out” the body, rid the body of excess or feel less bloated (a common side effect of eating disorders). It’s also not uncommon to see abuse of prescription medications, alcohol, illegal drugs and caffeine combined with disordered eating.

7. Disappearance of a large amount of food in a short period of time

This is a classic symptom of binge eating disorder and bulimia nervosa. This may entail an entire jar of peanut butter, box of cookies or loaf of bread that goes missing. This behavior is often used a way to “stuff” emotions in an effort to numb them. If there are any “unsafe” foods or binge foods in the house, it’s wise to make them difficult to access to prevent habitual binges.

8. Hiding food or food wrappers in strange places

Eating disorders are sneaky. It’s not out of the ordinary for loved ones to find food or empty wrappers underneath the bed, stuffed in a bathroom drawer or in the car.

9. Wearing baggy clothes

Body image disturbance is usually an issue with a person struggling with an eating disorder. Wearing clothes that are too big is a way to hide the body for the purpose of security, safety (for those experiencing abuse) and judgment, especially if also engaging in self-harming behaviors.

10. Complaining of constipation or stomach pain

Bloating, stomach cramps and digestive issues can be complications of disordered eating. Eating disorders disrupt the body’s digestive patterns and enzymes, making it harder to break down foods and leading to bloating. Dehydration from purging or limiting intake to prevent “water weight gain” and eating too quickly can also cause stomach troubles. There may also be a connection between gut microbiota and eating disorders, according to current research.

11. Food obsessed but not eating

Obsession with cooking magazines, food blogs, food Pinterest boards, always talking about food and even cooking and baking for others yet not allowing oneself to consume the food are  red flags for disordered eating.

12. Weight fluctuations

Eating disorder sufferers can be overweight, underweight or a normal weight. While some may lose or gain weight, many will actually maintain their weight and appear to be healthy. The weight game is often what keeps people stuck in their eating disorder, mistakenly thinking they aren’t sick enough to get help. If someone is engaging in eating disorder behaviors — regardless of the number on the scale — he or she needs to seek help to recover.

13. Rigid meal plans and food rituals

Eating a specific number of bites of food, chewing food for excessive periods of time, cutting food into small pieces and spitting food out after chewing are all food rituals that coincide with disordered eating. Strict meal plans are another common habit in eating disorders.

14. Bizarre food combinations

Unusual food concoctions are commonplace for disordered eating, as a result of anxiety and stress with food as well as a change in taste buds with starvation. This can also be seen as excessive use of condiments, hot sauce, pepper and calorie-free sugar substitutes.

15. Fixation on clean eating

This is healthy eating taken to the extreme, or  orthorexia, an eating disorder that has to do with eating clean. Where it goes too far is the person will be so focused on their strict rules of eating clean that many foods begin to get eliminated from the diet. This can interfere with the enjoyment of food and daily functioning — and often results in unhealthy weight loss.

If you (or a loved one) are experiencing any of these red flags, it’s important to take them seriously and reach out for help.

Disordered eating is a slippery slope. It’s important not to keep these behaviors a secret and seek professional help so that you can develop a healthy relationship with food and a healthy body image.


Maintain Control Over Your Body Fat Percentage

Focusing Your Nutrition For Fat Loss

Our eating habits play a major role on our body composition by eating just enough calories made up form the right amount of macronutrients to maintain our current composition, eating for fat loss, or eating to build muscle. All three outcomes are attainable by adjusting our eating habits through purposeful periods of dieting towards your specific goal.

 

To burn fat you must be in a caloric deficit, meaning you’ve burned more calories than consumed that day.

This can be achieved several different ways:

  • Reducing calories
  • Increase output
  • Or reduce calories while increasing output

 

Restricting Calories drastically can be harmful and will lead to muscle loss and negatively affect your metabolism in the long run. By only increasing your output you can lose fat but it also may give you too large of a workload to handle. The ideal method is to very slightly reduce calories while increasing your output through performance. This will allow you to reduce body fat and maintain or even increase as much muscle as possible.

 

This can be achieved several different ways. You can eat intuitively, listen to your body and monitoring progress or eating based on BMR (Basil Metabolic Rate) + Activity level calculations using an online calculator and decreasing your calories slowly, allowing your body to adjust to the new caloric intake. Both methods will give you great results but you need to find what best suits you and your lifestyle.

 

The Goal:

-To be healthy, perform well and maintain just enough of a deficit to reduce body fat whilst maximizing muscle retention.

 

Here are some nutrition tips for fat loss:

 

  • Avoid simple sugars i.e. fruit juices, sugary drinks, addes sugars (always read the labels)
  • Caffeine pre workout can act as a thermogenic to further increase fat loss throughout your workout
  • Ensure your kitchen is packed with nutrient dense whole foods so there is no temptation to deviate from your diet.
  • To maximize muscle retention, body fat reduction should be a slow process. This requires you to be patient and consistent for long periods of time.
  • Increase vegetable intake not only for nutritional content but to help you feel more satisfied with each meal for a longer time. Vegetables should take up 1/3 of your plate at all meals.
  • Season foods with herbs & spices over high sugar sauces. Avoid pre packaged as they will have higher salt content.
  • Be as active as you can in daily life. Walk more, Ride your bike places, take the stairs etc.
  • Once your body has adapted and you have hit a fat loss plateau, learn to cycle carbohydrates to further increase fat loss (for more advanced participants)
  • Eat your fats form healthy options such as avocados, nuts, healthy oils, fish etc.
  • Consistency & preparation is paramount. Plan your meals in advance and ensure you have the correct ingredients ready to go.

 

If you are ready to change your life and better yourself but want a customized plan built specifically so you are able to get started on the right path! Nutrition plans as well as a great option for you to increase your output through workouts that can be performed in the gym or at home the Gold membership would be ideal to work one-on-one with me monitoring your nutrition while performing my daily Apex Workouts.

Reach Your APEX

“If it doesn’t challenge you, it won’t change you.”

…The rest is up to you


APEX Fighting Off The Holiday Fluff Challenge

Hi Fit Fam,

 

I’d like to extend information about the Transformation Challenge that I am hosting for the month of February.

 

The Holiday Fluff Challenge was an idea I had to help people turn their New Year’s resolution into a lifestyle change.

 

Typically, after four weeks of a continuous program your central nervous system will adapt to your routine causing your results to plateau. Many people that make New Years Resolutions will experience a decrease in progress.  Statistically, 80% of New Year’s resolutions fail by the second week of February.  The Holiday Fluff Challenge is an incentive to help people continue their health and fitness journey.   Apex Online member workouts are updated weekly so your body has a diverse training program.  The routines are structured to drop body fat and increase lean muscle.

 

The Apex Personal Fitness On-line model provides all the tools you need for quality health, fitness, and nutrition. There are no contracts or long term commitments to your membership.

 

You have absolutely nothing to lose, and an amazing transformation to gain!

 

To enter, simply click on the link below and sign up for the Apex Online Training Program.

Packages start as low as $10/ month and no cancelation fee.

 

Click Here to Sign Up for Holiday Fluff Challenge

 

Apex Online Members gain access to daily workout programs for both at-home and a gym setting, as well as; hundreds of healthy recipes. Another benefit to members is direct personal contact with trainers on the Apex Online Training platform.

 

“Before” ~ Photo Submission: – February 1, 2017

 

On Monday January 30, 2017, all Apex Online members will receive a message via the Apex Online platform with before photo instructions.  This will be the starting point for your transformation.

 

 

“After” ~ Photo Submission: – March 1, 2017

 

After Photo Submission instructions will be sent to you a few days prior to the end of the challenge. All transformation photos should be submitted by email to apexpersonalfitness@gmail.com.  There will be both a Male and Female winner, results of the contest will be sent to you via email.

 

The Male and Female winners will both receive a free membership to Apex Personal Fitness Online Training! Gaining an Apex Online membership will also provide you with unlimited access to all of my online recipes, the daily training programs, a custom tailored nutrition plan, HIIT workouts, all of my Apex Training Programs, as well as continued personal training support.

 

THIS IS NOT A WEIGHT LOSS TRANSFORMATION!! This is strictly a visual transformation challenge to help you stay motivated and create a healthy lifestyle!

 

If you have any questions please feel free to contact me via email at apexpersonalfitness@gmail.com

 

Thank you, Anthony Kukovica


Nutrition For Building Muscle

Nutrition For Muscle Building

 

To increase muscle mass you must be in a caloric surplus, meaning you have consumed more calories than burned that day to leave you in an anabolic state. The goal here is to increase calories enough for the muscles to grow while putting on a minimal amount of fat, hence the term lean muscular gains.

 

Again this can be by either eating intuitively and increasing calories slowly from your normal maintenance diet by either adding additional good quality carbohydrates or fats or eating based on BMR+ activity level calculations using an online calculator and increasing calories slowly, allowing your body time to adjust to the new caloric intake before moving on.

The goal:

To be healthy, perform well and have just enough of a surplus of calories to enable the muscles to grow while putting on a minimal amount of fat.

Muscle building nutrition tips:

  1. Eat Protein with every meal
  2. To ensure maximum growth ensure proteins are available through pre workout meals and intra workout drinks.
  3. Get enough sleep, lack of sleep can increase cortisol which can stunt growth. Sleep in anabolic.
  4. Don’t allow yourself to get hungry
  5. An appropriate amount of protein through out the whole day is more important than timing of protein. Ensure you’re getting enough.
  6. In most cases opt for “real food” over liquid calories such as a protein shake.
  7. For hard gainers, you want to try to be quite full at most meals
  8. For hard gainers, if in doubt eat more.
  9. Increase meal frequency. Consume a minimum of 4 meals (not including snacks) containing whole protein and spread through out the day.
  10. Add in a calorie rich shake in the morning if you find you’re struggling to get enough calories. You can add yogurt, nut butters, yogurt, avocado, honey, oats etc.

 

Muscle Building Will Not Occur Without Exercise

This type of nutritional plan must also be paired with a physically enhancing workout routine. Our online training package is a great affordable way for individuals to really reap the benefits of building a well rounded physically fit physique with little cost. I provide new training programs every week through Apex Online Training that will allow you to continuously progress and prevent your central nervous system from adapting to a basic routine without any changes. This will prevent you form hitting a plateau with your health and fitness goals, the exercise programs provided will go hand in hand with these great health and nutrition tips.

 

Follow this link to start 2017 off right, Become Apart Of The Apex Family

 

I will be hosting a transformation challenge free to all Apex Online members for the month of January! The Top male and female transformation for the month will win a completely free year membership to Apex Online Training!

 

For details or questions about the transformation challenge free to email me at ApexPersonalFitness@gmail.com

 

-Anthony

 

 


Nutrition for Fat Loss

Focusing Your Nutrition For Fat Loss

Our eating habits play a major role on our body composition by eating just enough calories made up form the right amount of macronutrients to maintain our current composition, eating for fat loss, or eating to build muscle. All three outcomes are attainable by adjusting our eating habits through purposeful periods of dieting towards your specific goal.

 

To burn fat you must be in a caloric deficit, meaning you’ve burned more calories than consumed that day.

This can be achieved several different ways:

  • Reducing calories
  • Increase output
  • Or reduce calories while increasing output

 

Restricting Calories drastically can be harmful and will lead to muscle loss and negatively affect your metabolism in the long run. By only increasing your output you can lose fat but it also may give you too large of a workload to handle. The ideal method is to very slightly reduce calories while increasing your output through performance. This will allow you to reduce body fat and maintain or even increase as much muscle as possible.

 

This can be achieved several different ways. You can eat intuitively, listen to your body and monitoring progress or eating based on BMR (Basil Metabolic Rate) + Activity level calculations using an online calculator and decreasing your calories slowly, allowing your body to adjust to the new caloric intake. Both methods will give you great results but you need to find what best suits you and your lifestyle.

 

The Goal:

-To be healthy, perform well and maintain just enough of a deficit to reduce body fat whilst maximizing muscle retention.

 

Here are some nutrition tips for fat loss:

 

  • Avoid simple sugars i.e. fruit juices, sugary drinks, addes sugars (always read the labels)
  • Caffeine pre workout can act as a thermogenic to further increase fat loss throughout your workout
  • Ensure your kitchen is packed with nutrient dense whole foods so there is no temptation to deviate from your diet.
  • To maximize muscle retention, body fat reduction should be a slow process. This requires you to be patient and consistent for long periods of time.
  • Increase vegetable intake not only for nutritional content but to help you feel more satisfied with each meal for a longer time. Vegetables should take up 1/3 of your plate at all meals.
  • Season foods with herbs & spices over high sugar sauces. Avoid pre packaged as they will have higher salt content.
  • Be as active as you can in daily life. Walk more, Ride your bike places, take the stairs etc.
  • Once your body has adapted and you have hit a fat loss plateau, learn to cycle carbohydrates to further increase fat loss (for more advanced participants)
  • Eat your fats form healthy options such as avocados, nuts, healthy oils, fish etc.
  • Consistency & preparation is paramount. Plan your meals in advance and ensure you have the correct ingredients ready to go.

 

If you are ready to change your life and better yourself but want a customized plan built specifically so you are able to get started on the right path! Nutrition plans as well as a great option for you to increase your output through workouts that can be performed in the gym or at home the Gold membership would be ideal to work one-on-one with me monitoring your nutrition while performing my daily Apex Workouts.

Reach Your APEX

“If it doesn’t challenge you, it won’t change you.”

…The rest is up to you


Apex Personal Fitness

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