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Anatoly Nirshberg : Chicago Health & Fitness

Diet, Exercise, & Mindset Advice From Anatoly Nirshberg, ACE Certified Chicago Personal Trainer

Powerful Connection Between Chiropractic and Sports Performance

What makes a game entertaining is the endless pursuit of perfection. No matter what game you are playing or what activity you are participating, there is always more you can do. Even the best athletes are always after improvement. Having chiropractic sessions on a regular basis should be part of your overall plan to make sure your body is optimally prepared for competition. The following are some of the ways that chiropractic can benefit you.

  • Powerful Body in Professional Football

In professional football, one needs to be strong and have enough vitality to perform. There are several injuries in football compared to other games. Today, almost 70% of the football teams have a chiropractor staff to help them flex and keep fit. Most of the footballers have reported the importance of having a chiropractic care.

  • Improved vitality and mobility in Athletes

Ball games are some of the games that must have a chiropractic care. Players require osteopathic manipulative treatment to promote flexibility and relieve pain in the injured limps to allow easy movement. OMT sessions are important to athletes, and they have shown improvement after attending these sessions.

  • Relief for Sports Hernia

5% to 20% of all sports injuries involve groin pain. You can be relieved from sports hernia by having rest and taking a combination of therapy sessions that consist of chiropractic care and other rehabilitation exercises.

  • Helps Heal Hockey Injuries

Hockey also has injuries that need attention. Chiropractic reduces the effects of recurrent pain after an injury. This can occur due to shoulder instability or muscle related problems.

  • Increased Strength in Martial Arts

A study done on National Judo Athlete depicted a 16% improvement in the grip strength of the members who attended a chiropractic sessions for 1 month. Although this technique has been used for eradicating muscular and skeletal pains, it has proved to be effective in promoting physical strength.

  • Improves your flexibility

Most players especially the baseball players need to be quick whenever they are playing. Energy is used, injuries occur, and hamstring pulls will never stop. However, they can be relieved with a chiropractic session. Studies show that chiropractic helps prevent limb injuries such as hamstring among others.

If you are after an athletic performanceChicago Sports Chiropractic in any sport, do not overlook the benefits chiropractic adjustments can have on your performance. Trying something different is an added advantage when it comes to competing. However, doing the same exercises your opponent does doesn’t add much value to your performance. With chiropractic, you may gain the edge you need to come out on top.

 

Top 10 best known fat-loss open secrets!

While the general notion of “eat less and exercise more” holds true, it is so for up to some extent. There is much more than JUST eating less and exercising more. As an ACE Certified Chicago based trainer, I, Anatoly Nirshberg have listed below some of the open-secrets of weight loss that are treasure for boosting metabolism. Here the list goes:

  1. Make a fitness plan

If you fail to plan, you plan to fail. Yes, that is the right proverb. Let a personal trainer make a custom diet and exercise plan for you to make sure you stick to it and improve your metabolism rate.

  1. Sleep more, at the right time and wake up, at the right time.

Having enough sleep is as important as having the right exercise plan. Sleep fights with your fat as reported by the researchers at University of Chicago. At least 8 hours of sleeping (and having a meal no more than 3 hours before sleeping) is the right key to lose weight.

  1. Snack smartly

The key is to have short meals around 4 to 6 times a day. These meals should have small portions and have healthy options so that you get complete nutrients. Choose small amounts of fruits in various meals, which help you in losing weight. Always consult this with your personal trainer.

  1. Be a mover and shaker

Cars, luxuries, hamburgers, pizzas and sodas have attacked our lifestyle, avoid junk food as much as you can and keep moving. By this I mean, spend quality time running, jogging, walking, swimming and/or at the gym so that you exercise more and eat less. Stop using the elevator and start using stairs.

  1. Lift heavy weights

Lifting heavy weights the right way under proper training boost your metabolism rate and helps you to burn fat. Heavy weights directly impact your muscle fibers and power.

  1. Add variety to your workout

Remember I told you in an earlier article that “diversification is the key to success?” doing the same exercise each day makes it boring for you to continue working out. Instead use a mixture, such as running, weight lifting, swimming, walking, treadmill, bike, crunches, etc. ask a personal trainer to make a plan for you.

  1. Don’t break the bank

You really do not need to buy anything that you see on the TV promising you fat loss results. That way, you would end up spending too much money on things that you don’t need. Keep it simple and buy simple equipment. It is what your t. It is what your exercise routine that helps you lose fat, and not just the type of equipment that you have.

  1. Use fatty foods

No, I am not talking about junk food. I am referring to avocados, eggs, nuts, olive oil, coconut oil, etc. these foods help you in losing weight and are very good for your heart health.

  1. Eat balanced protein

Protein is the building block of your muscles. Ask your personal trainer on the type of protein to consume, such as whey, beef, and meat.

  1. Start drinking.

No, not alcohol. There is ONLY one liquid in the entire universe that doesn’t do any harm to you, and that is water. Have you ever given alcohol or sodas to plants? Then why do you consume alcoholic and soda drinks? Drink up to avoid dehydration. Also, before meals have enough water to suppress your appetite.

4 ways of making yourself an exercisoholic (exercise addict)

In today’s past paced world, we have more time to talk about making money, retiring at young age, working less earning more, eating out, checking in on Facebook every now and then. But what about health? How to make your physical mental being so strong that you achieve all of your goals? DO you know that unless you are physically fit, you cannot be mentally fit to achieve your financial freedom and goals? Shocking, isn’t it?

Here are my favourite top 5 ways of keeping yourself motivated for becoming an exercise addict:

  1. get up early

“Anatoly Nirshberg, I have issues waking up early in the morning!” I reply “Early to bed, early to rise, makes you healthy, wealthy and wise.” Remember this one-liner we were crammed up with throughout our school life? Make it a habit of sleeping early and waking up early in the morning. Walking up all night to do that important business task isn’t really helpful at all. Instead sleep early, get up early in the morning, get a walk and finish your tasks. The moment you wake up with the help of an alarm, don’t sleep! Immediately get off the bed, rush to the restroom, wash your face, turn on the lights and think that you have to stay awake. Start planning how to get with your day. Now wear your track suit and head out for a morning brisk walk. Let me tell you a secret here:

There is NOTHING in this world as a morning brisk walk. Not even the workout you do at the gym!

  1. Set a goal of 6 weeks

Set a goal of becoming habitual for at least 6 weeks, which needs to be achieved in order to become an exercise addict. The moment you miss a day or two, you will feel bad about not working out.

  1. Hire a personal trainer

Can’t set your own goals? Then why in the world people like me get ACE certified personal training? Why? The answer: to help you in following a set of diet and exercise plan custom designed for you. A good personal trainer would feed and take care of you like a child and make sure that you achieve all of your goals.

  1. 1 is single, 1 and 1 makes eleven

When you are one, you are single, when you are 1+1, you are 11. Yes, you are 11, not 2. This means that even though you are two (off course you are, you can’t be 11), it feels as if you are in a big team. Hence, working out at a gym such as the one that I run in Chicago, with friends, family members or even colleagues helps you in achieving your goals and mutual collaboration. Contests at gyms with your friends help you in staying active and highly motivated.

Anatoly Nirshberg’s 5 ways of how running improves your health

Whenever someone asks me “Anatoly Nirshberg, when I am doing perfect weight training at your gym, then why should I run?” I usually reply “Diversification is the key to success. Never make your body habitual of just a simple set of exercises.” As an ACE Certified Chicago based personal trainer, my goal is to make my clients look and feel happy about their body.

Based upon my observation, analysis and knowledge, I believe the benefits that running provides you with are second to none when compared to other exercises. Here are some of the top 5 benefits of running:

  1. Rock hard knees

Many people, sadly speaking, even at my gym have the notion that “running makes your knees week.” What? Really? Can you quote even a single reference of a doctor, scientist, nutriniolist or a health expert that says running weakens your knees? Well, not that I know of! If you think that running weakens your knees, you are wrong, dead wrong. Running is what makes your knees strong, healthy and rock solid. One study even found that running at least 30 minutes on a daily basis significantly lowers the risk (although I do not guarantee 100% prevention) the risk of knee osteoarthritis, a condition affecting nearly 9.2 million adults in the US alone.

  1. Stress buster

So next time if someone says “get a nap” as a solution to busting out stress from your life, don’t do it. Instead, go ahead and make running your daily habit. Running boosts your endorphin levels which fight stress, make you feel cool, calm and relaxed at all times. As per a lab study conducted in The Journal of Neuroscience, running helps in reducing stress, which is a killer of productivity.

  1. lower risk of breast cancer

I am sorry dear ladies, but breast cancer is a concern that has affected millions of lives in America alone. Here in Chicago, I get to meet many females that have been fighting or fought breast cancer and I SALUTE to the bravery of these courageous women. In 2013, over 70,000 women were studied and the results were shockingly in the favour of running. Those women who were involved in running, swimming or other intensive cardio games for at least 6 hours a week, had 25% risk of getting breast cancer than those who did not perform any intensive activities. Hence, running should be your first priority.

  1. Better memory

Running just doesn’t improve your physical fitness, but also mental fitness. Working out and running improves memory and makes you sharpers than non-runners. A study found out that those who ran at least 30 minutes a day had memory improvements noticed only within 3 months of consistent exercising.

  1. longer life expectancy

Yes, you heard that right. Running improves your life expectancy. Although there is never any guarantee of how long you would live, (since nobody knows the date & time of death), there have been studies proving that people with an active and healthy lifestyle tend to live longer than those who don’t have an active lifestyle.

In 2014, over 55,000 runners were closely examined lived on an average 3 years longer than those who didn’t run. Well, I guess that proves the point. You want your skin to remain fresh, and have your body in an active lifestyle? Throw away that laptop, wear your tracksuit, tie your shoes and get going. Can’t you even spar 10 minutes a day?

Top 5 myths to debunk about six pack abs

Anatoly Nirshberg 6 pack abs

Who doesn’t want six pack abs? As an ACE certified Chicago based trainer, anyone I meet is literally dying to have a body like I do. Our society is filled with myths about six pack abs that need to be debunked, and I believe that this is the right time to do it. While every trainer has his/her own methods of achieving six packs, there are a number of productive ways to do it.

Myth #1: crunches develop abs

Oh dear God! Everyone proclaims to be an expert these days saying “60 crunches a day lead to six pack abs.” let me be honest, this is a myth. Here in Chicago, I am a personal trainer of a number of clients and JUST using crunches don’t work out. YES, they are helpful, but crunches alone isn’t the way to achieving six packs.

let me tell you this: you need over 1,000 crunches to burn a single pound of abdominal fat. And you think doing 30, 40 or 60 a day would help?

Myth #2: Spot reduction works

Seriously? When did that happen? Does it really work? Even after the 1971 study conducted by the Annals of Internal Medicine by comparing arms of tennis players, do you really believe spot reduction leads to six pack abs? spot reduction doesn’t work and instead may lead to serious consequences as you are only focusing on one part of your body instead of losing weight overall. Go ahead and lose weight using a diet plan and well-managed exercise by a personal trainer. To lose layers of fat that covers your abdominal muscles, you need to actually BURN more calories than you CONSME each day.

Myth #3: A certain diet will target belly fat 

No, a certain diet plan DOES NOT lead to six pack abs UNLESS you combine healthy dose of exercise and strong will. But other than that, it is genetics and gender that decide where the fat is stored and in case of males, it is usually the abdomen.

There is no way that special magical diet you saw in the TV ad or magazine will reduce weight. Moreover, there is no guarantee that a vegan, paleo, low carb, high protein diets would lead to six pack abs. you need to work with a personal trainer to come up with a diet plan that helps you LOSE more weight THAN consume each day, such as unprocessed foods, fresh fruits, veggies, etc. do note that what works well for others may not work the same for you because there are differences in genetics and everyone’s lifestyle.

Myth #4: Cardio is a must 

So here goes another one! “Run, run and run, just keep on doing cardio and you’ll get abs.” I, as a an ACE certified personal trainer NEVER recommended anyone to simply rely on cardio. You can even lose more fat using high intensive exercises and not doing cardio. I need to again refine on my point: “eat less and burn more.” That’s what helps you in achieving six pack abs.

Let me be honest. I never was a big fan of cardio, yet I have six pack abs. “Well, how is that possible Anatoly Nirshberg?” The answer is simple: Follow a well-managed diet and exercise plan that focuses on burning weight and providing nutritional value from meals.

Myth #5: you need special equipment for 6 packs

No you don’t. In my Chicago-based gym, I never recommend any of my clients to use special equipment. They use the equipment that I have installed and they aren’t special, such as a treadmill, some TRX devices, and BOSU balls. What you need is the right strategy, not the right type of equipment to gain six packs.

Top 5 fatty foods to help in reducing weight

Anatoly's fatty foods

While there is a general perception worldwide about reducing the amount of fatty acids to lose weight, there is also the other side of the story. Most of the trainers and the typical diet advice we ever come across is “to lose weight, eat less of fatty acids.” The fact is that fat isn’t dangerous, what’s dangerous is the unhealthy fat that you consume from junk foods. Healthy fat is essential in losing weight. I am an ACE certified personal trainer. Hence, a number of clients at my Chicago-based personal training center want to know the right foods to eat in reducing weight and based upon my research, and here are the top 5 fatty foods that I have chosen:

  1. Grass-Fed Butter

Fat is essential component of your body, as stated in one of the other articles on my blog. However, it is “the right amount of healthy fat” that matters in losing weight. To get healthy fat in your diet, add in grass-fed butter to the meals. Grass-fed butter is made from animals that feed on grass, which is what makes this butter an extremely rich source of fat-soluble vitamins, healthy fats, antioxidants, and vitamins A, E, D, and K. hence, whenever you head out to store, look for “grass-fed butter.”

  1. Avocados

Avocados can be a great source of a quick and delicious meal. Technically speaking, an avocado is a fruit, but looks very similar to vegetables due to its nutritional value. You can consume them raw, or mash up with MCT oil. However, do not cook them because that is where you destroy the nutritional value of this fruit.

  1. Grass-Fed Animal Fat

Just like using grass-fed butter is good for health, so is the grass-fed animal fat. It includes bone marrow, lard and tallow. This fat is a rich source of:

  • Nutrients
  • essential fatty acids
  • protein
  • minerals
  • antioxidants
  • fat-soluble nutrients

Hence, adding a small amount of grass-fed animal fat to your diet is a healthy choice that you should not avoid.

  1. Coconut oils, and other monounsaturated fatty acids

In 2009, there was a study conducted amongst obese women of Brazil regarding the consumption of coconut oil. Here were the results:

  • decreased wait circumference
  • increased HDL cholesterol (High density lipoprotein)
  • improving ratio of LDL (Low density lipoprotein)

Other excellent source of monounsaturated fatty acids is olive oil. In fact, diets enriched with olives, olive oil, dark chocolate, nuts and seeds helped people in losing weight and storing lesser belly fat than those who did not consume monounsaturated fatty acids.

  1. Grass-fed beef

Next on my list is Grass-fed beef. I understand it is a little bit costlier than other beef, but the benefits are well worth the price. Just like having grass-fed animal fat and butter are helpful for your body, so is having a grass-fed beef.

It is an excellent source of omega-3 fatty acids, which are proven to reduce the risks of heart diseases and attacks. It is leaner in nature and helps you in maintaining your waistline. A 7 ounce of conventional beef comprises of 386 calories and 16 grams of fat, whereas grass-fed beef contains 234 calories and 5 grams of fat. The difference of 150 calories is quite clear. Not only have you enjoyed your steak but also consumed lesser calories and fat than the traditional beef.

Top 4 nutrition tips for workout

Nutrition by Anatoly Nirshberg

As an ACE certified nutritionist in Chicago, it is my job to provide healthy advice and nutritious plans for workout to my clients. A number of people ask me “Hey Anatoly Nirshberg, what food should we eat to recover from workout?” and I often reply with “nutritious food that adds value to your life!” But, what is the nutritional meal? Listed below are 5 nutritional tips for workout that I provide to my clients:

  1. Increase carbohydrates in meals

Carbs are as essential as proteins and provide excellent source of energy for an athlete to continue working out. Your body converts carbs to glucose, which is a type of sugar, and and gets storied in muscles as glycogen.

While working out, your body converts glycogen into energy required to exercise. Consume diets that have at least 60% of its calories coming from various sources of carbohydrates, such as cereals, pastas, fruits (these are my favorite), breads and vegetables. It is recommended to have meal at least 3 hours prior to working out so that you get the required energy for exercising. Avoid consuming starchy or sugary foods, which would lead to dehydration.

For long workout sessions lasting as long as 2 hours, I make sure that my clients replenish with protein shakes and fluids every 15 to 20 minutes. While athletes prefer sports drinks and bars, fresh fruit juices would also work out equally excellent.

You also need to consume more carbs right after doing exercise.

  1. Consume the right amount of protein

Protein is usually considered as an athlete’s best friend, but wait! It also needs to be consumed in the right amount. It doesn’t provide a lot of energy, but is required to recover from that heavy workout you just did and improve muscle growth.

The ideal calculation of knowing the right amount of protein per day is multiplying 1.2-1.4 with your body weight in KG. For example, if you weigh 90 kg, you would need roughly around 110 grams of protein.

Instead of focusing too much on protein supplements (which results in heavy strain on your kidneys), consume lean meats such as fish and poultry. Oh, nuts, eggs and beans are also equally excellent source of protein.

Consume milk. “What Anatoly Nirshberg? Milk?” Yes, milk. It really isn’t the conventional advice when it comes to post workout meals, but research has shown that consuming a glass of milk after workout helps in providing balanced levels of carbs and protein. Milk has important nutritional elements that are hard to find somewhere else such as calcium and casein which help in strengthening bones and improving muscle recovery.

  1. Keep yourself hydrated at all times

Exercise, especially intense exercise done in hot weathers quickly leads to dehydration, a condition where water is dehydrated from your body. It is an extremely dangerous medical condition which may lead to serious illness, sudden pass out and cardiac arrests. Consume fluids such as water, and protein-shakes during high intensive workouts. By the time you feel thirsty, you are already in dire need of fluids.

  1. Get rid of junk foods

The most common, authentic and never-expiring advice that ANY trainer can give is to give up on junk foods. Trust me, cheese hamburgers with chilled drinks and fries taste GREAT but provide ZERO nutritional value. Instead, they make you obese, and increase risks of cardiovascular diseases. Just because you work out extensively, doesn’t mean you get the license to eat junk food. Eating junk food whilst training is one of the prime reasons why people gain weight, even while they are training.

Top 7 negative effects of having a low body fat percentage

“Low body fat and lean muscles, that’s all I need.” Today, I see most of the youngsters, and wanna-be six packers are always in an effort to reduce their body fat percentage to minimum level only to retain their six pack looks. However, as a an ACE Certified Trainer based in Chicago, I do not conform to it. A lot of people ask me: “Anatoly Nirshberg, I need to be lean and attain low body fat percentage, is it good.” I though this was the time to post a reply on my blog.

There is no harm in achieving a lean body, but it should be understood that this doesn’t come without great costs. Whilst there are a number of benefits of achieving low body fat, there are certain risks as we. According to the statistics issued Pennsylvania State University, normal levels of body fat are in between 15 to 20 percent. Anything below 5% means a warning sign of poor health. While lean body is essential in winning competitions, even athletes know that off season body fat needs to be above 5%. I have listed below a number of side effects of having very low levels of body fat percentage:

  1. You are at high risk of developing heart diseases

Being obese is as risky as having very low body fat percentage when it comes to heart diseases. The cardiovascular system gets disturbed and you are at serious risks of developing heart diseases if you continue to maintain very low levels of body fat percentage as stated by Kevin Campbell, M.D., fellow of the American College of Cardiology. Lower fat levels mean lower heart beat rate, which is not good for athletes as it is not enough to pump blood to all parts of the body. This condition is called bradycardia can lead to cardiac arrest and sudden passing out.

  1. Lower energy levels

Many doctors and health experts have agreed to the fact that minimum fat level is more like a reserve that needs to be maintained in your body, without which you will have lower energy levels. In fact, fat stores energy and having less than 5% fat means you are not having enough energy to perform extensive workouts.

  1. Your body temperature isn’t maintained

Fat helps in maintaining your body temperature. Ultra low body fat could lead to thyroid dysfunction as well as feeling cold all the time. Fat also serves an excellent purpose of insulating your organs so that they keep performing at normal levels.

  1. Poor recovery of muscles after exercise

Low body fat leads to low levels of stored carbohydrates as well as glycogen in liver and muscles. Both of these components are important in recovering muscles.

  1. You’re Constantly Hungry

Protein isn’t the only component that your body needs. In fact you need to have a balanced diet and with low body fat percentage, you are actually missing out the benefits of having a proper balanced diet. You will feel hungry most of the times because of the plummeting levels of leptin circulation, which is a fat-produced hormone in the body. A sudden drop in this leads to increased appetite levels.

  1. Your Sperm Count also Drops

Lower levels of leptin and testosterone lead to lower levels of sperm count. This happens when the reproductive system doesn’t function properly. It is a condition called hypogonadotropic hypogonadism. And if you trying to conceive your partner, you need to improve your diet.

So, the next time you think about getting a lean body, go for it, but don’t forget to visit this page and take a look at the side effects. Remember, excess of everything is bad.

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