|
|
||||
|
|
|
Face Forward
Fitness A Monthly Newsletter
Check out
FFF NUTRITION CIRCLE
also! NEWSLETTER Answering your question from A to ZSo lets start at the beginning... Must I have Good Foods or can I skip the GOOD food and just count the calorie intake? I say the more wholesome, healthy, an varied the better!
There are 5
food groups you should have at the ready when eating a meal
or snacking: Having foods that fit into these categories will allow you to always have GOOD FOODS to pick from when eating, snacking or even late night binging. PROTEIN: Lean Chicken, Turkey, Beef, Seafood POULTRY, quite simply two rules, one, eat the white meat because it has less fat than the dark meat, and two, take off the skin for the same reason (fat). You can buy chicken breast, ground chicken breast (check package labeling if it says ground chicken or turkey and not specifically BREAST- you are buying a ground with skin and a mix of both white and dark meats, gizzards, livers, heart (believe it!), sliced, cold cut chicken or turkey that is low sodium breast meat.
mill, or if using the Stairmaster, Bikes, Elliptical- just use two minutes at an RPE (Rate of Perceived Exertion) of 5-6 (Moderate-Intermediate) will warm up the body and mimic the movement you are about to do.. After that taking the speed, or incline or both up a notch, will be safer because you have done your active Dynamic Stretching. Break Time... please!!!!! This is a heated topic that even professionals debate from time to time. The question is should one break (but if you are asking Jillian Micheals, her answer is "no"), the answer varies based on what you are doing; plus, how long should a break be to optimize the results of said workout. Well, once again deferring to my workouts... I do not give many breaks in cardio workouts since the motion and the aerobics (i.e. keeping fat-burning hormone levels high) is the thing. Increasing the heart rate while staying aerobic (incurring Oxygen uptake in muscles), breathing rhythmically and keeping in tuned to the body's natural movement makes breathing easier and not a chore, and form once achieved should not go limp which inevitably happens when given a break. Form aids in stabilizing the body so all the muscles needed for the exercise are being used and there is no emergency recruitment of muscles not intended for the task at hand. A better ‘passive break’ is lowering the speed, and increasing the incline. This method is a safe way to actively give your body and heart a break without cooling the body down too much and keeps the furnace burning fat. Play hard or Go Home! You may wonder why my rule on thumb regarding breaks is not 3 to 4 minutes long (although some trainers and group exercise instructors might allow you this luxury to your detriment)-- the reason is science. A series of studies from various universities and fitness organizations like A.C.E. and NASM, say 60 seconds is the number you should rest in between exercises in order to keep your fat burning hormone levels high throughout your workout. So let the cell phone ring and finish the work out with your 60 second respites because ...if you're chatting on the phone, you might as well GO HOME! (I know you all train with me just for my quotable quips!!) Just Cardio does not make a healthy you... Keep weighing in with Strength Training Sticking to a regular weight-training regimen is important, especially as we age. I have stated this before-- our skin, bones, nails, hair are all composed mostly of protein, animal protein products fuel muscle grow/repair process; this process is called Protein Synthesis. Hence, protein consumption is key, but your selection of protein is also important. I will not delve into what a normal consumption of protein should be since the amount of food from Meat and Beans, etc. depends on age, sex, preference and level of physical activity.
The Food Pyramid was our source of information on what variety of
foods we should eat and how much. The Choose My Plate model
focuses on educating people to increase good proteins, eat better
fibers and control portion sizes.
FOOD PYRAMID
CHOOSE MY
PLATE
Newsletter Archive/FAQs Strength Training & Protein / Fiber & Portions / Holiday Eating/Drinking / Intro to working out and staying focused
*This may vary if you are focusing on losing weight or over 45 years old so consult your doctor or nutritionist or trainer or all three. |
PROTEIN It is possible to build muscle (while leaning out the body) with plant based foods- combining legumes and beans, nuts, and grains at one meal or over the course of the day. But you will need to consume 20 to 25 percent more plant based protein to reap the same benefits that come from animal derived sources of protein. Plus, as fabulous and healthy beans and legumes are let's not forget they have carbs that make it harder to lose weight if you are eating more. As we all know calories still count in losing excess fat around the middle and in overall weight lose. Scale down your fat and carb intake to make room for lean proteins like: Ø Eggs Ø Lean meats Ø Dairy/Yogurt/Low fat Milk Ø Soy Protein Ø Powders (Whey vs. Casein, Combinations)
EGGS I won't go into too much detail about Animal Protein since general knowledge about its pros and cons is assumed. The same goes for dairy products like milk, cheese, and yogurt. Just a quick note before we move on to Soy--Low fat is better than NON-fat since the lack of fat means other items have been added to keep color, flavor, or structure. As a trainer I am always working with specific cases of what my individual clients need in terms of eating. I have my LDQ (Lean Down Quick), which essentially rids the body of sugar for one week, to reduce sugar and starch cravings; this increases fat burning and normalizes blood sugar. Sugars and certain fibers are then brought in slowly and selectively. Tip: I incorporate shakes and powder consumption in LDQ ™ since I believe options/variation in how we eat our protein and when-- helps us to keep to a healthy and convenient eating regimen, rich in lean protein regardless of what your lifestyle is like. As most of you know, even the LDQ meal plan needs to be adjusted based on what an individual eats, or won't eat, their age, and allergies. Introducing powder protein is new for most average gym rats, but competitive body builders know all about 'stacking' to build muscle lean down and hypertrophy. So let's focus on Powder Protein consumption for the average person who wants to have other protein options while eating healthy, or has hit their weight goal and now wants to burn more belly fat and build muscle, or wants more education on eating and training for weight loss and fitness benefits. Protein Powders also serve as a convenient way of eating on the road. Understanding the difference between Whey and Casein protein should be addressed. Knowledge is power! WHY WHEY?Please note I am not a scientist, doctor... and although I am a personal trainer, I do not focus on the competitive body builder; my focus has always been personal training and weight loss solutions for people of all ages who are seeking healthy, fit, flexible and strong bodies, including those athletes needing guidance/strength training and conditioning in their respective sport. In addition, I am not an expert in supplements; therefore this article is for informational purposes and not a recommendation.**So why introduce whey protein, because when it comes to adding muscle whey protein without a doubt dominates. As we age we lose muscle, the lack of exercise in ones life also aids in many chronic diseases and so strength training is no longer for the body builder, but for the masses. Whey is highly soluble and therefore after consumption, almost immediately races to your muscles to build and/or repair. A study published by the Journal of Sport Nutrition and Exercise Metabolism in 2001 showed that flooding the body with Whey protein (i.e. Amino Acids) before a workout increases protein synthesis. In addition, studies done prove that consuming Whey protein before a workout has benefits in muscles building because of its amplification of Nitric Oxide (NO). An increase of NO in the blood increases blood vessel dilation, allowing the protein to get to the muscles quickly. In conclusion for those who ask, what protein if any should I have before a workout where the goal is to gain muscle and lean out, the answer is clear: Whey. SOY PROTEINSoy from Soybeans (legume), does not pack as much protein punch as eggs and whey protein does, but it has compounds (plant based estrogens) that mimic estrogen in the body (a good fact for post menopausal women).It is a protein powerhouse. It is also the protein of choice for those who stay away from animal protein, or those who body build because of its abundance of Leucine, a BCAA (branch-chain amino acid) which aids in building/repairing muscle. It also improves cardiovascular activity and has a good amount of glutamine, which has been linked to building muscles and strength and burning fat. It is also the protein source that is quickly digested by the body (water soluble), thereby making it a great pre and post workout protein source. So is it a good substitute for fat laden animal protein… Yes! However, be sure you do not have an allergic reaction to this type of protein by trying in small amounts for testing. CASEIN
|
|
Face Forward Fitness™ |
|||
|
|
|
||
Contact
us for your Complimentary Consult