09.01.08
Posted in Nutrition at 9:44 am by Administrator
Most people don’t realize the way you eat prior to and following a work out can profoundly affect metabolism and performance. For instance, did you know, you will actually burn MORE calories by eating before you walk, run, swim or lift weights? Yes, this is true because on an empty stomach your body will be forced to burn muscle protein for fuel. This defeats the purpose because we are trying to build muscles during exercise, NOT strip them down. If you start your work-out with the right breakfast or snack, your body will burn a combination of the carbohydrate stored in your muscles and fat stored in your fat cells. Thus, your muscles will be spared to function efficiently and burn the necessary carbohydrates and fats.
Another unknown fact is that the body takes a lot longer to process protein-rich and high-fat foods. If you eat protein-rich or high-fat foods(especially fried foods) less then 2 hours prior to work-out, your digestion will be compromised and your body will divert blood away from your working muscles to the digestive tract. This can cause discomfort, nausea, or cramping.
Below are some diet tips on how to best improve your performance during your exercise routines and replace fuels following exercise routines.
Pre-exercise
1. Try to eat 2-4 hours before exercise
2. Eat 400-800 calories at your pre-exercise meal. If you are going to eat closer to 2 hours prior, keep the calories towards the lower end.
3. Choose carbohydrate rich foods that are low in fat and have a small amount of protein.
4. Drink, at least, 10 ounces of water or sports drink 2 hours prior.
5. For morning exercise, it may be difficult to eat 2-4 hours prior to exercise because you are still sleeping. In this case, try to get in at least 100 calories (of mostly carbohydrate), before running out the door.
The following are some examples of good pre-exercise foods….
Less then 2 hours digestion time such as a morning work-out
Eating 2-4 hours before your workout sometimes just isn’t possible. The closer your eating gets to your workout time the more simple sugars are required because they breakdown into your bloodstream quicker. Limit the protein, fiber, and fats. Here are some great examples
1. ½ cup of healthy cereal w/low-fat milk
2. Half a whole grain bagel topped w/small amount of butter, cream cheese, or jelly
3. 1 slice of whole grain toast topped w/small amount of butter, cream cheese, or jelly
4. One nutrient fortified low calorie energy bar (40 g of carbs and fewer than 3 g of fat, 5 g of protein)
5. 1 small yogurt
6. Sports drink
7. Banana
The optimal 2-4 hours digestion time
1. Whole grain bagel topped w/tomato slices and low fat cheese(or cream cheese)
2. breakfast cereal and fruit with 2%(or less) milk or soy milk
3. whole grain toast (or whole grain bagel) topped with organic peanut butter and a banana
4. 1 package of Quaker Instant Oatmeal Lo Sugar with 4 ounces vanilla soy milk or fat-free milk with a dash of cinnamon
5. One piece of whole grain pita topped with 3 tablespoons fruit spread
6. One cup vanilla yogurt and sliced banana
Yours in health,
Kevin Hensel, Owner Fit-4-Life
Cherry Hill Personal Training Studio
www.FitLifeInc.com
856-751-0033
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Posted in Healthy Recipes at 9:32 am by Administrator
This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn’t require that you add fat. Remember to trim any visible fat from the meat before cooking. Servings: 4
Here’s what you need…
* 8 (4oz) loin lamb chops, trimmed of fat
* 1/2 cup dry red wine
* 2 tablespoons Worcestershire sauce
* 1 teaspoon dried rosemary leaves
* 4 garlic cloves, minced
* Freshly ground black pepper
* 1/4 teaspoon salt
1. Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
2. In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
3. Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
4. Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.
Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.
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Posted in Weight Loss at 9:31 am by Administrator
These days you can’t go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it’s going to solve all of your weight loss problems in 30 days or less. Or not.
The truth is that most of the things you hear about weight loss are hype. Plain and simple.
Here are the top 5 myths about weight loss:
Myth #1: You can spot reduce fat from specific areas of your body
This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.
In reality your body will lose weight wherever it wants to. It’s safe to assume that you’ll lose fat ‘last place on, first place off’. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.
Myth #2: You have to count calories for weight loss
There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn’t eat.
The truth is that you don’t have to make weight loss such a science. Simply eat healthy fresh foods that haven’t been processed, and eat smaller amounts than you’re eating today.
No brain science there, just results.
Myth #3: You will bulk up with resistance training
I can’t tell you how many times I’ve heard women tell me that they won’t do resistance training because they don’t want to bulk up. Each time I have to hide my smile.
You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.
Myth #4: You can get a six pack from crunches
Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don’t rely on them to get into great shape.
A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.
Myth #5: Cardio is the most important exercise for fat loss
Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.
The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.
Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.
Do you have other weight loss beliefs that simply aren’t delivering results? Call or email me today and I’ll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.
Committed to your success
Kevin Hensel, Owner Fit-4-Life
Cherry Hill Personal Training Studio
www.FitLifeInc.com
856-751-0033
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