Ladies, I truly believe in the power of weight training…and yes…heavy lifting, while working your muscles to failure. The more muscle you pack on the more fat and calories you burn throughout the day. 1 pound of muscle burns over 50 calories a day and 1 pound of body fat burns about 3 calories.
Don’t worry about getting big, muscle is so much denser than fat and if your diet is clean you will have a physique that will blow you away.
If you are short on time try doing multiple exercises back to back. Rest for 45 seconds and choose another exercise for a different muscle group. I’m sure you have already observed many trainers doing this with their clients. Not only will your workouts be more productive but you’ll burn more calories in less time.
Some good example would be pairing arm exercises with leg exercises. Such a leg machine (leg press, leg curl, leg extension) with dumbbell curls or dumbbell shoulder presses. These are just a couple options. If you ever need help or advice about exercise prescription please feel free to ask any of the trainers on the gym floor. We would be more than willing to help.
Eat a meal consisting of carbohydrates and protein only within 30 minutes of finishing a workout. The carbs should generally be a mix of complex (brown rice, oatmeal) and simple (fruit or juice). Avoid fat in this meal, choosing leaner sources of protein is key for this.
1) a quart of fat-free milk, a sesame bagel and a banana (around 700-800 calories)
2) 4-8 ounces of fish, a plate of rice and beans and a 8 ounce glass of fresh juice
3) 5-8 egg whites (egg whites only have 17 calories each), oatmeal with dried or fresh fruit (this could be as low as 200-300 calories)
The carbs and protein act to recharge your glycogen levels (the sugar your body stores in its muscles) and floods your body with protein to allow you to begin rebuilding the muscle you damaged during your workout. Adding fat slows your absorbtion of the carbs and blunts the effect, don’t eat fat in this meal. You should be able to physically feel a difference after trying this just once, highly recommended!
Carbohydrates, fat and protein comprise the group which we gain our energy from. Most foods contain a mixture of these three nutrients but are usually classified by the predominant nutrient. The energy gained by these nutrients are used by the body as heat, to build and maintain its structures, to move or perform a function or to be stored as fat. I will discuss each of these nutrients briefly to clarify their importance. The caloric value for each of these nutrients are:
- 1 gm carbohydrate = 4 calorie
- 1 gm fat = 9 calories
- 1 gm protein = 4 calories
Carbohydrates are used by the body as an energy source. Carbohydrates are also the most abused and misunderstood nutrient that we consume. Your body uses glycogen as fuel for muscles to burn. Glycogen is produced by the body in two ways. The first is from the body’s natural process of breaking down carbohydrates consumed, and the second is from metabolizing fat stores when available glycogen reserves are low, which is not desirable for long periods of time. “Carbo-Loading” is a term many are familiar with. Primarily, carbo-loading is a technique used by trained athletes to increase their store of available glycogen for long endurance sports. When the body’s glycogen stores are not depleted by exercise the remaining energy produced from consumed carbohydrates are stored in the body as fat deposits. This is the main reason that so many people are overweight today.
Fat is a required nutrient of the body to perform very necessary functions. Dietary fats help the body absorb fat-soluble vitamins, triglycerides are the major energy fuel of the liver and skeletal muscles. Phospholipids are integral components of maintaining nerve structures (which are essential for brain function) and all cellular membranes.
Proteins are important nutrients because they are the structural material of the body, some examples are skin, muscle and connective tissues. Dietary proteins furnish the essential amino acids required for protein synthesis in the body. Great examples of good proteins include, eggs, fish and meats – they are considered complete proteins because they meet all the body’s amino acid requirements for tissue maintenance and growth.
At La Jolla Sports Club, there is always a trained nutritionist on staff. La Jolla Sports Club has a nutritionist on staff that has a B.S. in Dietetics and Nutrition. Make an appointment today to set up an initial assessment. Meal plans will be provided based on current nutrient deficits and personal needs. Constant contact and follow-ups will be provided to help all clients stay on track. Other services are provided as well such as trips to the grocery store, educational seminars, and weekly consultations.
Did you know that 1 out of 3 older adults (65+ years) fall each year? And, after you fall once you are at greater risk of future falls. Some people might think that falling is a normal part of aging. But, this is NOT true. Falls are preventable; the following simple steps can prevent you or a loved one from falling:
- Physical Activity: Balance, flexibility, and strength training reduce the risk of falling. It is never too late to begin an exercise program. Start simple with weight shifting, low impact exercises, and don’t forget to stretch.
- Medical Management: Talk to your doctor. Medications and especially combinations of medications can make us dizzy which can increase risk of falling. Also, have your vision checked. Changes in vision and inner ear functioning can directly effect falls.
- Home Modification: Installing grab bars and even removing floor clutter can reduce the risk of falls. Adequate lighting and bathroom modifications are important to stay on your feet.
- Get informed: There are many fall prevention local resources available. Go to www.sandiegofallprevention.org and check out the resource guide which lists local fall prevention resources.
Remember, falling is not a normal part of aging. Stay independent, active, and aware. La Jolla Sports Club has many programs to help people of all ages be healthy, active, and fit. Building a strong body and mind are key to maintaining health. See what La Jolla Sports Club has to offer today!
Vitamins and minerals are organic compounds that are required by the body in minute amounts to support growth and health. Vitamins and minerals themselves are not used as energy or building blocks but are essential in helping the body use those nutrients that do. Most vitamins and minerals are provided in the foods that we eat. However, if you have been diagnosed by a physician with a specific vitamin or mineral deficiency you should follow the advice of your doctor. Also, If you have difficulty maintaining a healthy balanced diet then a multivitamin supplement with minerals may provide those components not acquired through your diet.
There is no magic bullet to proper nutrition. No one food or food group is the answer to good health, fitness and longevity. The key to optimal health and fitness is a moderate and balanced diet with fresh foods that are nutrient rich combined with an exercise program that will allow your body to utilize these nutrients for their maximum benefit.
La Jolla Sports Club has a nutritionist on staff that has a B.S. in Dietetics and Nutrition. Make an appointment today to set up an initial assessment. Meal plans will be provided based on current nutrient deficits and personal needs. Constant contact and follow-ups will be provided to help all clients stay on track. Other services are provided as well such as trips to the grocery store, educational seminars, and weekly consultations.