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Roberts Construction of Upstate NY STEPHEN H. PASSALACQUA, D.D.S.
Inc. 115 Genesee Street
Rear Building
New Hartford, NY 13413 General Dentistry

SiteWork • Demolition • Hauling Debris • Container Service Fun, Friendly, Professional
Entertainment Services for all events: 3 1/2 Oxford Road (315) 724-1597
Owner: Al Roberts Public Bar Trivia New Hartford, NY 13413 By Appointment
Music Bingo
Private
315-534-2728 Cell Company Comedy Events
Fundraisers DJ
Office: 315-792-8097 stagetimetrivia.com • comedycny.com Team Builders Karaoke Evening Hours Available
Fax: 315-792-0020

*more is NOT better. Endless sets and reps of low *request a doggy bag as soon as possible, my wife and
intensity resistance training will not produce muscle I actually ask for one when we order
gains. Numerous studies identify exercise intensity and *make the meal as much social as nutritional, put the
ample recovery as the keys to building muscle. Intense fork down, chew the food thoroughly and engage in
exercise turns the “muscle building switch” on, recovery discussion
builds muscle. *limit alcohol intake, as it may increase your hunger
*there is no panacea as to what mode of exercise If you want to play it safe, do not weigh in the next
produces optimal results. Weights and machines serve morning, but commit to drinking a lot of water through
to stimulate muscle growth. Whether you run, bicycle, out the day and weigh in the following morning.
swim or row, they all have the potential to increase
cardiovascular efficiency. Scale Weight Loss vs. Stored Body Fat Loss
*any more than a 1-2 pound weekly weight loss is
Nutrition is no exception. False claims, like “lose 20 mostly water and lean tissue
Great Expectations pounds in 30 days!” An important number to remember *highly restrictive diets cause the body to rid itself of
submitted by Jim LaFountain, All American Fitness Center is 3,500, that’s the number of calories in a pound of fat. the water required to metabolize food
Women in particular, dine out, get on the scale the
No other field has been bastardized like Physical following morning and report a 3-5 pound scale weight *regardless of what diet you choose to follow, smaller
Fitness and Nutrition. Billions of dollars have been gain. That would equate to ingesting 17,500 calories in portions matter most
spent to dupe the general public. Quick fix gimmicks one sitting, fairly improbable for a woman, at any age. *a “diet only” approach, without regular exercise will
have replaced sanity and common sense. As early as the Restaurants simply cannot store, nor prepare meals produce a loss of muscle and mostly water loss.
1920’s, Charles Atlas claimed that his mode of exercise, without sodium or some derivative of table salt. That’s *hydration is critical for long term fat loss; 70% of
“Dynamic Tension,” could build a better body in the not a knock on restaurants, and we love to dine out. each cell in our body is water. Dehydration slows our
matter of a few weeks. Joe Weider published magazines How should dining out be handled? metabolism and encourages fat storage. Remember,
and sponsored bodybuilding contests for five decades. *have a protein rich, small snack or a protein bar 70% of our lovely planet consists of water.
As a teenager, I naively believed everything written in before leaving the house Hopefully, this dose of reality creates a more realistic
his magazines, ordered his nutritional supplements, *make sure you are significantly hydrated before approach to your personal fitness plan.
followed his programs and attended several of his
bodybuilding shows. It wasn’t until I contracted dinner
mononucleosis in graduate school that I began to
question his methods. Prior to getting sick, I followed a
program he recommended, working out for two hours
a day, six days a week.
Contracting mono was one of the best things that
happened to me. Exercise Physiology was my field of
study and science replaced the exercise hype promoted
in the Weider magazines.
Unrealistic exercise expectations include:
*false claims of enormous muscle gains of 20-40
pounds of muscle, naturally and in a short period
of time is not a reality. In a lifetime, a male, without
pharmacological aids, like anabolic steroids, human
growth hormones and currently, stem cell treatments,
can realistically gain 12-15 pounds of muscle and a
woman 6-8 pounds of lean tissue in a lifetime.

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50 Genesee St,
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