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| Health & Support | Whey Protein | Jul 20 2007 06:47 (UTC) |
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| Whey is great. It is great to use about an hour and 15 minutes before a workout and immediately following a workout. Whey has the fastest release and amino acid availiabiltiy of any protein so it is the optimal choice anytime you want to boost protein synthesis (like pre/post workout). I'd suggest a blended protein (whey/soy/casein/egg) any other time. | |||
| Weight Loss | Does cellulite hit any age? | Jul 20 2007 06:34 (UTC) |
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| If I remember correctly, cellulite is topical fat that is created as a result of eating after being starved for long periods of time. If you skip meals routinely, specifically breakfast, then you are more at risk for developing it. Eat often and don't miss meals to avoid it. Now, eat right and weight train to burn it off. | |||
| Fitness | Thigh excersies | Jul 20 2007 06:30 (UTC) |
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| My recommendations for great legs and glutes in order:
Lunges Squats Deadlifts Leg press leg curl/hamstring curl Hip adduction/abduction You need variety like smith lunges, reverse lunges, pliate(sp?) squats, smith squats, one legged squats, dumbbell/barbell deadlifts and so forth. Diet is 70% of the success though. Gotta burn that fat off to see the work. Good luck. |
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| Weight Loss | I have a question. Does it matter what you eat? | Jul 20 2007 06:22 (UTC) |
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| Calories are not just calories. You telling me that 20 calories from sugar and 20 calories from a cup of spinach are the same? They absolutely are not. The calories one would ideally want to eat should be nutrient dense and have little to no effect on your blood sugar levels. Check the nutrition label on a sugar packet and then on the spinach bag. All you get from the 20 calorie packet is glucose. Spinach gives you fiber, iron, vitamin a,b,c,k and tons of other stuff you don't get from the sugar. Hence, you burn calories eating the spinach that you don't the sugar because your body has to expend energy in order to extract the nutrients from the spinach. So, calories are not calories. It goes above and beyond that. If somebody has a slower metabolism and is sensitive to fluctuations in their blood sugar levels then technically, calories aren't just calories in reference to the question. | |||
| Weight Loss | help with fat, carbs, and sodium | Jul 20 2007 06:12 (UTC) |
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| Kinda depends on what stage you're at as far as your weight loss goes. I would divide weight loss stages in thirds. The first 1/3 it won't matter so much, just that you're eating better. Second 1/3 of your weight loss your meal sizes and timing become more of a factor in helping to lose and the final 1/3 I think it is all about portions, %'s of c/p/f, sodium/water and the timing. Keep the salt low, make healthy organic choices as much as possible and keep your water high and you should be fine. If you hit a plateau, add 50 extra calories to your meals (apple and string cheese should be about 60 calories). Good luck. | |||
| Fitness | arrrrghhh - frustrated with results of exercise program | Jul 20 2007 06:04 (UTC) |
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| I'd bet the farm is your caloric intake, not output, that is preventing you from losing anything. | |||
| Fitness | Heart Rate Monotor and Calorie Burning | Jul 20 2007 06:02 (UTC) |
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| All my clients have the polar F11. I highly recommend this watch. Take the fit test in the morning to determine your VO2 uptake so that it knows you. Cool thing about the watch is that it monitors your exercise ability and adjusts your target heart rate zones as you improve. Spend the money and do it right. These are a great way to see how hard you're actually working versus what you perceive as hard work. | |||
| Weight Loss | eating 5-6 times but am i consuming too little calories?!?! | Jul 20 2007 05:58 (UTC) |
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| Add some calories to that mid-morning snack. I'd also add some calories to your breakfast. Get yourself like 300 calories at breakfast and probably 225 calories for your snack. Adding that protein shake to the fruit for the morning snack would be ideal. I'd also add some flax seed to your oatmeal. It is healthy fat that you need as your muscle gets 70% of its fuel from your fat intake. Also, after your workout, do the protein shake with the fruit like a smoothie. You should probably take in about 300 calories as soon as you get done working out. Add some nuts to dinner and you should be set. I've worked with a lot of people planning meals and this would be some suggestions for you. Get lots of water throughout the day and take a multi-vitamin. You should be rolling. | |||
| Fitness | How exactly does one STRENGTH train? | Jul 19 2007 08:27 (UTC) |
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| As a trainer, I can tell you that the explanation dove2424 gave was pretty spot on. If you are having problems getting started, get with a trainer so you can be taught the proper way to do these exercises. I literally have 20 exercises I can teach for each muscle group but you also need to understand how to challenge yourself in a way to get something from your strength training. I see a lot of women get little to no results because they don't challenge themselves enough when it comes to the weights. Get a trainer, have him show you what to do. We may be expensive, but it is knowledge you'll always be able to use and pass on. Just make sure the trainer has a reputation for being good before you shell out any money. | |||
| Weight Loss | Weight Watchers | Jul 19 2007 08:08 (UTC) |
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| You can't eat a whole watermelon and not expect to gain weight. Watermelon is full of sugar and is a higher glycemic fruit. To say that to people is irresponsible. Not all fruit is created equal. Blackberries and raspberries yes, watermelon and canteloupe no. Everything should be eaten in moderation and responsibly. Veggies, by all means, have at em! | |||
| Weight Loss | I dont get this calorie thing. If I eat more I lose more?! WHAT? | Jul 19 2007 08:02 (UTC) |
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| Yes, if you burn 2400 calories a day, take in 500 less. You have muscle and you have fat. Muscle helps to burn fat but it is living tissue and requires calories to keep it running. Too many people take in too little calories to maintain their muscle. So, their body thinking it is starving, decides to break its muscle down as energy and any food coming in is stored as fat. You can not have a huge difference between the calories you burn and the calories you take in. It just doesn't work that way. If you take in too little calories, you lose some fat but more muscle. Remember, muscle burns calories so that's not good. Muscle gives you shape as well. You lose it and you have a saggy cellulite look. Eat atleast 1600 calories a day but more than likely 1900. | |||
| Weight Loss | I'm confused about eating back calories | Jul 19 2007 07:55 (UTC) |
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| Actually,
You eat back the calories after intense exercise because a lot of the calories you will burn, if you stay in your target heart rate zone, are fat calories. If you are at 70% max heart rate, you should burn about 55-60% calories in the form of fat. So, if you burnt 500 calories, then 300 of those calories would be fat that are gone forever. The remaining 200 would then definately need to be replaced for regulary bodily use for the next hour or so. Your metabolism in increased for about 4 hours after a workout session so in reality, you need to have a post workout meal that consists of atleast 200 calories and then eat another meal of the same calories probably 1.5hrs later. Your body can handle only so large a defecit but then again, we're talking about intense exercise. If you just walk a treadmill or do very light resistance training then the percentage of fat you burnt was smaller as well as the total number of calories. But yes, you always eat after a workout. You don't burn FAT when you are starving yourself. |
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| Weight Loss | Metabolism | Jul 19 2007 07:47 (UTC) |
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| Factors that affect your metabolic rate:
thyroid salt/caffeine/alcohol intake vs. water blood sugar levels amount of lean body mass *breakfast* daily caloric intake revolving around portion size and timing of meals Ratios of protein/carbs/fat Of course, you're asking a complex question with many complex answers but those are some of the basics. |
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| Weight Loss | Does weight loss happen in steps? | Jul 19 2007 07:43 (UTC) |
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| Hi,
As a personal trainer I can tell you that your problem may lie in several areas but it is most likely the result of eating too few calories. 1200 calories, in my experience, is probably too little for you lose the fat you want. When your body feels it is being starved, the last thing it will do is burn body fat. You are probably burning muscle in the latter stages of the day while burning fat in the first half. Up your calories to maybe 1600 (especially on days you exercise) and you should be taking in enough calories to keep your body from feeling like it is being 'starved.' Hope this helps. |
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