AK's FITcamp, LLC

Www.aksfitcamp.com Insta: @aks_fitness

Im on yelp.com AK'S FITCAMP, LLC !!! If ive impacted your fitness journey in any way, shape or form, please leave me a review! Hopefully it was a positive experience lol see yall on the other side

### CLIENT QUESTION ### AK, I appreciate your tips/posts. Your message moves to separate fact from fiction. I understand you support barbell workouts but can you gain Real Size with dumbbell workouts? I am worried about injury and overdoing it as I know many men that have gotten hurt using barbell compound exercises."...Continue reading

Www.aksfitcamp.com Insta: @aks_fitness

Im on yelp.com AK'S FITCAMP, LLC !!! If ive impacted your fitness journey in any way, shape or form, please leave me a review! Hopefully it was a positive experience lol see yall on the other side

HAPPY THANKSGIVING! I just wanted to shoot a quick post this morning to say thank you for supporting AKSFITCAMP. It's because of YOU that we are in business - and that means a lot to all of us here.... Have a great day. -AK Those deals are good now, and youT don't even need to leave the house!me people have asked), FOLLOW ME ON INSTAGRAM: aksf_fitness or TEXT ME 909.827.5414 Those deals are good now, and you don't even need to leave the house!

### CLIENT QUESTION ### AK, I appreciate your tips/posts. Your message moves to separate fact from fiction. I understand you support barbell workouts but can you gain Real Size with dumbbell workouts? I am worried about injury and overdoing it as I know many men that have gotten hurt using barbell compound exercises."...Continue reading

We’re all familiar with the image of the WORKAHOLIC. It's that person who stays late at the office, working themself to the bone. Doesn’t matter if it’s Monday at 11 a.m. or Saturday at 2 a.m.the workaholic's a MACHINE designed for one purpose: GETTING SH-- DONE! On one hand, I absolutely admire these people.... There’s something to be said about a great work ethic, hustle, and desire to take on seemingly impossible projects. On the other hand, there’s an aspect of the workaholic that I tend to pity. There’s a fine line between dedication and obsession, and knowing where to draw that line makes all the difference between whether your hustle and grit are virtuous traits or deleterious characteristics that cause you to lose sight of what’s really important in your life. What are you most passionate about? What's that thing that you spend all of your energy doing? Whatever it is, outline your goals so there's a quantitative and qualitative way of determining your success. The DEDICATED, not obsessed, person works towards a point of achievement. And it's equally important that when you make a winBIG or smallyou celebrate it. Pick your hand up and literally pat yourself on the back. Pump your fist. Text a friend. Reward yourself by taking a break and go walk around the block. This will keep you humble and hungry, and prevent you from endlessly chasing more work and spiraling into obsessions. When you enter into the obsessed territory, everything else that's important in your life becomes blurred or diluted, or at worst disappears. And from personal experience, I can say that the obsessed oftentimes possess another dangerous traitself-loathing. So know this: being dedicated means approaching goals like a sprint, in bursts of concentrated effort. OBSESSION is a marathon, a life spent chained to a treadmill chasing a carrot with no hope of ever feeling satisfiedand that unfulfilled feeling laces the very essence of everything in life. The French Renaissance writer Michel de Montaigne wrote, Obsession is the wellspring of genius and madness. While this is true in the sense that the top 1 percent of 1 percent of all achievements might be unlocked by only a single-minded pursuit, madness is the more common consequence of obsession. It leaves you bitter, empty, and alone. So, in order to create a rich, multifaceted existence, make time for your families, your friends, your health, and most of all, YOURSELF. Enjoy your week! and Remember your HEALTH is your WEALTH!!! INVESET IN YOURSELF! IG: aks_fitness Much love. - AK

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QUESTION: Hey AK, how come you never work on your ARMS? Arent they important??? COMMENT: ... I NEVER TRAIN ARMS...and heres why. (((LOOKS LIKE IM NOT ALONE IN MY WAY OF THINKING FYI))) WWE champion and Men's Health cover guy JOHN CENA is an icon of strength and fitness, and his commitment to his physique is well-documented. However, even a man who can squat over 600 pounds still has trouble getting excited about every part of his workout. In an interview published today, Cena revealed which muscle he absolutely hates to focus on, and the answer may come as a surprise to you. "It is anything having to do with biceps," he said. Wait, a guy with Cena's arms hates to put in the time sculpting them? Indeed, he admits it is a little shocking for a man of his build to say that he's sick of working on one of the most-coveted muscles around. After all, they are, as he says, "a symbol of universal strength." His reason for feeling fed-up with arms workouts is simple, though. Cena feels that they're just for SHOW . "I’m a STRENGTH athlete, and I’m a PERFORMANCE athlete," he said. "And biceps do LITTLE for general strength and performance." So, how does the champ gut it out when he knows that he has to get his curls in? Save the worst for last. "I will put all the more important stuff that I feel at the beginning, and then end it with something that I need to do," he says. "I know it’s a necessity, but something that I absolutely despise."

### CLIENT COMMENT ### "AK, one thing you missed in your last post is that weightlifting can be a form cardio. It's short, high intensity cardio training. I've worn a heart rate monitor while lifting. Guess what? A graph of heart rate vs. time for a set of 5 SQUATS looks a LOT like a graph of heart rate vs. time for a short, high intensity SPRINT!!!" *** MY COMMENTS ***... Agreed, with ONE caveat. The weight lifting WE do at AKSFITNESS is *definitely* like HIIT cardio. But the weight lifting *MOST* people in the gym do is NOT. Pumping your legs with high rep leg extensions is not the same as Squatting HEAVY. Squats work several muscles at the same time. The weight is heavier and you have to balance yourself. This builds stronger legs. Stronger legs last longer because moving your legs takes less effort. But most people in gyms DONT Squat. The few who do, they do PARTIALS . So it's normal they don't believe lifting weights improves endurance. OF COURSE IT DOESN'T THE WAY THEY DO IT!!! Different game once you start focusing on doing compound exercises most of the time like we do. Because a set of five Squat reps works your whole body for about 20 seconds... ... follow that with 2-3minutes rest and then another set of five reps... ... and repeat this for five sets for about 20 minutes total... You're right, that looks exactly like HIIT cardio. Or maybe, it's HIIT cardio that's similar to how we lift weights...HMMM Think about that one for a minute... Anyway, the point is if you get STRONGER doing the compound exercises of MY PROGRAM at AKSFITNESS...GUARANTEED. ITS PROVEN AND TRIED AND TRUE. #FACTS ... you'll improve your endurance at the same time. Especially if you use my PROGRAM :-) STOP makin excuses. Get with the Program or get left behind. Stay FIT, -AK P.S. If you have a question you'd like me to cover in my daily post , send it by hitting the reply button. Please keep it short and to the point, 2-3 sentences max. Don't send a whole book :) P.P.S. If you don't want to miss on my daily tips to get stronger, add me: facebook: AK's FITCAMP, LLC instagram: aks_fitness

Let's talk about coca cola. ### QUESTION ### "I've given up on junk food (pizza, burgers, frozen food etc.) but I can't give up COKE!. I drink several glasses a day, how bad is it really? How negative will it be for me getting stronger and trying to get that six pack ???"...Continue reading

The Modern Destruction of Gym Culture! We often stand helpless against the swift changes in every aspect of the culture in our constantly value-challenging, progressively innovative modern world. We cannot stand still in the middle of the fast lane of global trends, technological development, the ever-growing search for a greater business profitability and finally the evolution of the collective mindset influenced by all of that and much more. Now, this is not about embraci...Continue reading

Nutrition question. My comments are below... ### QUESTION ### "Hey AK, You talk a lot about eating right to maintain a healthy physique in conjunction with your Strength Program. Can you give examples of the foods you prepare and in what quantities? My life is busy in between work, training and lifting, so often it is difficult for me to find the time to prepare quality, wholesome food. Any advice would be appreciated!"...Continue reading

The #1 Reason You're Working Out and NOT Losing Weight! You've been exercising on the regular, doing cardio and strength training, but your body hasn't really changed. What gives? It can be so insanely frustrating that you're working so hard for what seems like nothing, but unfortunately, just because you exercise doesn't automatically mean weight will fall off you and reveal toned arms, toned legs, and a flat belly. What you EAT directly impacts whether or not you'll lose we...ight, and certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition, says the number one reason she sees people working out and not losing weight is because they're eating TOO MANY calories a day. Aside from exercise boosting appetite, there's "the rationale that you worked out so you deserve to have a treat or more food!" Leslie says to lose weight, you need to create a calorie DEFICIT. If you walk for 60 minutes or run for 30 minutes, which burns about 300 calories, and you suck down a 300-calorie post-workout protein smoothie, you haven't created a calorie deficit - you're just coming up EVEN at the end of the day. Leslie suggests using a calorie-counting app like MyFitnessPal to determine your recommended daily calorie intake, putting in that you want to lose one pound per week in the settings so you're not cutting out too much. "Then when you exercise, add in the exercise calories but only eat back half," so if you burn 300 calories working out, only eat back 150 calories. WHAT you eat is important, too. Leslie suggests focusing on more protein, more fiber, and fewer refined carbs and sugar. Basically aim to eat healthy most of the time, prevent overeating by eating until you're satisfied but not stuffed (80 percent full), and drink lots of water. The kind of workouts you do also matters. WALKING three times a week isn't going to budge the scale. If you're trying to lose weight, fitness instructor John Kersbergen says, "The most efficient way to get results is to do some form of high-intensity interval training (HIIT) for a total-body workout and to focus on strength training certain body parts (upper body, lower body, core) on different days of the week." We're talking 45-minute sessions three to four times per week. You'll not only burn calories from the actual workout, but the muscle mass you're building will help to burn extra calories as well. STAY FIT, AK facebook: AKS FITCAMP, LLC instagram: aksf_fitness