Transformation Spotlight

Hey guys

Here is an amazing makeover. My client wanted to get in shape for his summer vacation in Mykonos. At age 42, when most people are contented simply by dropping a few pounds, Evan managed to achieve much more — reducing his body fat from 19% to just 7.5% in our 3-month program.

Here are the results. Take a look for yourself at his abs and the definition and vascularity that he has gained on his arms. Just incredible!

It was a lot of hard work on your part but the results really show all. Congratulations!

AlejandroQ.

Alaska Salmon

Hey guys

Here's some interesting facts from The Alaska Seafood Marketing Institute about Alaska Salmon.

Few single foods bring as many valuable contributions to the table in significant quantities as Alaska Salmon. It is an excellent source of high-quality protein, containing all the essential amino acids.

Salmon contains vitamins A, D, B6 and B2, as well as niacin and riboflavin. Calcium, iron, zinc, magnesium and phosphorus are also present in appreciable amounts in this choice seafood.

The fats in Salmon are predominantly unsaturated. Furthermore, there is evidence to indicate these unsaturated fats help avoid development of artery disease.

Salmon is an excellent food both for young children and older people because there is no connective tissue as there is in meats and poultry. Salmon contains 0 grams of carbohydrate.

You can check their site for more information and for reference resources. So it's time to add some fish to your summer diet. I'm sure you'll find it refreshing.

AlejandroQ

Sushi for Your Health

Hey guys

Whether you're trying to keep your high-blood pressure down, boost your energy level, or just fit into your favorite jeans, pick up your chopsticks. Here's what Rhonda Adair of Chowbaby.com says and I totally agree.

Are you eating your "5-A-Day" of vegetables? Watching your calories? Your cholesterol? If you are, you probably dutifully try to enjoy that garden-mulch salad, or brick of steamed pollack, again, while really wishing you could just sink your teeth into something more appealing. The problem, it always seems, is that if it is something you crave, it is probably not on your diet.

That problem is a little less daunting if you are a sushi fanatic. Current nutritional data suggests that you can have your futomaki, and eat it, too. Sushi uses simple, healthy ingredients-seafood, seaweed (nori), rice, and vegetables–carefully seasoned and arranged to satisfy all the senses. Sushi is a perfect food not only for calorie counters, but also for those following more specific nutritional guidelines. So whether you're trying to keep your high-blood pressure down, boost your energy level, or just fit into your favorite jeans, pick up your chopsticks.

Even the fattiest varieties of fish used in sushi-tuna, salmon, and eel-contain fewer than 200 calories per four-ounce serving. That's about half what you'd get with a prepared steak. Shrimp and octopus are even lower, at only 100 calories per serving. And the fatty fish calories pack the nutritional power of not only protein, B-vitamins, and minerals like selenium but also Omega-3 fatty acids. Studies continue to demonstrate the enormous role these fats play in maintaining a healthy heart, and metabolism in general. The Omega-3's have even been touted to improve conditions such as arthritis, psoriasis, and depression.

Nori, rice and vegetables add another mere 150 calories per serving. These calories provide more vitamins, minerals, and fiber, especially if brown rice is used, and provide a good source of carbohydrates to complement the fish protein. Even wasabi can claim its own small health benefit, being rich in vitamin C.

The artful manner in which sushi is presented provides yet another health benefit to dieters. Portions are relatively small, by American standards, and consist of several bite-sized pieces, encouraging the diner to practice the art of slowly savoring one's food. The intricate beauty and variety of flavors inherent in a sushi arrangement contribute to the savoring experience, making it a little easier than it might be, say, with a hamburger and a side of fries.

While the raw fish used in sushi is considered higher in many enzymes and nutrients than its still heart-healthy cooked counterpart, certain individuals, including pregnant women and those with immune disorders, should not eat raw fish or shellfish, because of the risk of exposure to bacteria such as Listeria monocytogenes, and parasites. However, for the majority of enthusiastic diners, these risks may be considered minimal, as long as the restaurant is reputable and obtains and maintains its fish according to high quality standards. Not all sushi uses raw fish, anyway; there are many options using cooked crab, shrimp, or eel, scrambled egg, tofu, or simply vegetables, to please the more cautious palate.

Here is a picture of my maki sushi. I made it very light and used chicken instead of fish. This is just another way I change things around to liven up eating boring chicken in my diet. Like I’ve mentioned before, you can also make this using just vegetables. It’s relatively easy to make and all these recipes will be available in my upcoming cookbook. I'll let you know when more details are available.

So pick up those chopsticks!

AlejandroQ

Inside Fitness: 10 Fit Fruits

Hey guys

The summer issue of Inside Fitness magazine is out!


In there you will find NYC-based nutritional and fitness expert Joe DiAngelo's interesting and informative article about 10 FIT FRUITS, Check it out now!

Happy reading.

AlejandroQ

Transformation of the Month

Hey guys

What do you think about this all natural 8-week body makeover? His body fat percentage dropped from 23% to just 10%. That's incredible!

In actual fact, it took him only 18 sessions — that's not even 8 weeks — to achieve these results. Way to go Kent! And thanks for letting me share your success story with others.

Thanks guys and God bless

AlejandroQ.

Happy 4th of July!

Hey guys

Happy 4th of July! And a happy 230th birthday to USA!

AlejandroQ

Muscle Weighs More Than Fat

Hey guys

A common weightlifting myth is one of the most popular in the world of exercise: “Muscle weighs more than fat.” How ridiculous is that? It’s like the old joke, “Which weighs more, 10 pounds of iron or 10 pounds of feathers?”

Hopefully, by now you realize that the answer to that question is that they actually weigh the same. 10 pounds is 10 pounds no matter what it consists of.

Let’s discuss this in a little more detail. Muscle tissue is a lot more compact and dense than fat. Because of this fact, it actually takes up less space than fat. Makes sense, right? Fat tissue, on the other hand, is very soft and jelly-like so it’s a lot larger than muscle. By that I simply mean it takes up more space than muscle.

Let me give you another example to clarify this concept even more: If you were to take 10 pounds of fat and 10 pounds of muscle and roll each of them into a ball, the ball of fat might be the size of a bowling ball. In comparison, the ball of muscle would be about the size of a baseball.

Let’s take this one step further and use you and your friend in an example: Let’s say you and your friend are both 5' 5" tall and weigh the exactly the same, at 130 pounds. Your friend, as mentioned earlier, doesn’t lift weights or do any kind of strength training. Her dress size is a size 12. You, on the other hand, follow a strength-training program and lift weights 3 times a week. You wear a size 8 dress. If you and your friend were standing side by side, people would surely believe that your friend weighed more than you. But in reality you both weigh exactly the same!

How can that be? It all goes back to what I said earlier. Muscle doesn’t weigh more than fat. They weigh exactly the same! Muscle is more compact than fat, so you, who lifts weights, have more muscle than your friend, which means you, take up less space.

That’s why it’s a bad idea to let the scale be the judge of your weight lifting and fitness progress. You can easily have lost weight but it often won’t show up on the scale. A better indication of progress is how well your clothes fit. If you’re getting smaller, or should we say more compact, you’ll notice that your clothes are getting looser.

So you say, “I’ll lift weights but only light weights with lots of repetitions.” This is another mistake a lot of people make. I’m not saying this is the wrong way to lift weights, but it isn’t the most effective way to go about strength training if you’re looking to lose weight and change your body. So, does this mean you should lift heavier weights and do fewer repetitions? Absolutely!

There’s another statement you need to avoid: “I shouldn’t lift heavy weights because that is only for bodybuilders.” You can and should be lifting heavy weights if you really want to change your body!

Now let’s take a minute to review a few of the main ideas we have covered so far:

• Lifting weights won’t make you “bulk up”. It will make you more toned and leaner.
• Muscle doesn’t weigh more than fat. It’s just more compact and denser, and it actually takes up less space.
• The more muscle mass you have, the more calories you expend, even while you’re resting!

Now you have the straight scoop about why weightlifting will help you look and feel great and be generally healthier. Hopefully I have cleared up any confusion you might have had.

Now you’re ready to hit the weights…

AlejandroQ