Muscle Building and Fat Burning Myths Debunked

Muscle Building and Fat Burning Myths Debunked

by | Aug 4, 2019 | All, Fitness, Home, Nutrition

Muscle Building and Fat Burning Myths Debunked

Most of us have been told a lie in the gym at some point. The real question is, did you believe it? If someone has helped you or given you tips, did you ever research what they said or did to see if it was true? There’s a chance that it was completely wrong.

We’re going to go over and debunk a handful of myths surrounding the ideas of muscle building and fat burning.

01.

MYTH: We burn more fat during extended moderate exercise compared to shorter high intensity exercise.

When we exercise moderately, it’s true that more fat can burn compared to carbohydrates. However, this type of training burns fewer total calories and takes significantly longer. High intensity exercises like HIIT (high intensity interval training) can burn more calories in a shorter amount of time and can cause an “after-burn” effect fueled by fat that can last a day or longer. I personally found success with HIIT training.  HIIT by LAF is great for those interested in high intensity workouts looking to burn some calories!

02.

MYTH: Don’t eat after a certain *time at night*.

“Don’t eat late at night.” “Eat dinner earlier.” “No carbs before bed.” These seem to be some common statements we hear for losing weight and they couldn’t be more inaccurate. Calories are calories and if you eat too many of them you’ll gain weight, regardless of what time it is. According to a  , overweight people lost more weight eating carbohydrates at night compared to throughout the day. The late-night eaters had better hormone levels that control satiety and hunger. The Human Growth Hormone (HGH) is a powerful hormone produced by the human body that regulates the amount of body fat you burn and the amount of muscle you build. HGH levels peak while you’re sleeping so if you eat right before bed, your body could utilize those nutrients to build muscle and burn fat at the same time.

03.

MYTH: We must do cardio for at least 20 minutes to burn fat.

What’s going to burn more fat calories in 20 minutes: watching TV, walking, or interval sprinting? If you think it’s TV or walking, you’re wrong. Just because you burn a higher percentage of fat from moderate exercise doesn’t mean you’ll burn as many total fat calories. Interval sprinting burn a less percentage of fat but a much higher total calorie loss, which actually results in more fat calories burned than walking for 20 minutes.

04.

MYTH: When you eat more protein, you build more muscle.

A family member of mine went on a diet a while ago to try and lose weight. She was told to double her protein intake and eat less carbohydrates. She ended up miserable and weighing more than she did before her diet. We’re not saying protein doesn’t build muscle, but there’s a point where protein can hurt compared to help. For every pound of body weight, consuming about Any protein consumption over the 1.25g per pound of bodyweight can get broken down in to amino acids and nitrogen which can either store in your body or excrete your body.

If someone is trying to give you a fitness tip, listen to what they have to say but do your own research and come up with your own opinion. Everybody has a different body and genetic makeup. What works for one person might not work for another. Know what works best for you and own your workouts!

References

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Caffeine vs. Naps – Which is the Healthier Option?

Caffeine vs. Naps – Which is the Healthier Option?

by | Jul 31, 2019 | All, Fitness, Home, Nutrition

The society we live in is seeing a reduction in sleep. Why? A possible factor is the endless amount of technological and digital content we’re consuming on a daily basis. There are quite a few ways to solve this problem, but we’re going to look at two of the most popular options, drinking caffeine or taking a nap.

Caffeine vs. Naps

Caffeine and naps are opposites of each other. One is a stimulant that revs the body up and the other allows us to rest in a state of unconsciousness. Caffeine is great for keeping you awake when you’re sleep-deprived, but naps can help your brain function better and reduce fatigue.

Effect of Caffeine and Naps

A study1 showed that while on caffeine, verbal and motor skills decreased but napping enhanced verbal, motor, and visual skills. And naps that involved rapid eye movement (REM) increased creativity by 40%.

It’s important to note, however, that REM sleep occurs 90 minutes after falling asleep, and the first period of REM is about 10 minutes. So, if you’re willing to nap for over an hour and a half, you could potentially wake up more creative.

The Verdict

These types of longer naps are not as healthy or beneficial as a 20-30-minute power nap. Michael Grandner, Ph.D., director of the Sleep and Health Research Program at the University of Arizona, stated that, “if you nap for over 60 minutes, it’s a sign that’s something’s wrong with your sleep or your health.”

If you’re willing to settle for less than 60-minute naps, you’ll benefit from it. But taking a 20-minute nap can be a better way to avoid the grogginess you can get after a long nap. Overall, naps are a much healthier alternative to an energy drink or a couple shots of espresso.

References

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Why Metabolism Declines With Age (And How to Reverse It!) – Podcast Ep. 29

Why Metabolism Declines With Age (And How to Reverse It!) – Podcast Ep. 29

by | Jul 29, 2019 | All, Fitness, Home, Podcast, Wellness

Welcome to the 29th episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of the Living Healthy Podcast, Debbie James, RDN, talks metabolism. Why does metabolism decrease as we age and how can we prevent or reverse this? All this and more on this week’s episode!

How Are We Doing? 

This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Timecard Markers – Why Metabolism Declines with Age – Podcast Ep. 29 

Intro     

Begins at 0:01      

Introduction of LAF Registered Dietitian, Debbie James   

0:38  

What is Metabolism?  

0:58   

At What Age Does Metabolism Start Slowing Down?  

3:24 

Are There Ways to Help Stop Metabolism from Declining?  

3:47 

What Are Some Ways to Help Increase Your Metabolic Rate? 

6:25 

When Does Bone Mass Start Declining? 

9:20 

Is There a Way to Measure Your Metabolism? Should This Be Measured? 

9:51 

Are There Certain Foods That Help Increase/Speed Up Metabolism?  

12:32 

Are There Foods You Should Stay Away From? 

14:20 

Andrew’s Sidebar Side Salad Segment  

15:10 

What Outside Factors Affect Metabolism? How Does Stress Play a Role? 

18:48 

Does Someone with a High Metabolism Have More Energy? 

20:10 

Is There a Certain Type of Exercise That’s Best for Increasing Metabolism?  

22:46 

Green Tea and EGCG – Does This Really Help Increase Calorie Expenditure?  

23:38  

Actionable Advice 

25:13  

Outro 

27:00 

Recommended Podcast Episodes 

Fitness vs. Nutrition Trivia Showdown – Podcast Ep. 26

Fitness vs. Nutrition Trivia Showdown – Podcast Ep. 26

by | Jun 17, 2019 | All, Fitness, Home, Nutrition, Podcast

Welcome to the 26th episode of the Living Healthy Podcast, presented by LA Fitness.

On this **SPECIAL EDITION** of Living Healthy, it’s a fitness vs. nutrition showdown with guest experts Debbie James, RDN and LA Fitness Master Trainer, Geoff Fox. Who will be crowned the winner on this episode’s battle of the brains? Listen and find out!

And play along with us and let us know how you did! 🙂

How Are We Doing? 

Special Shout-out

Thanks to our listeners who have sent in emails letting us know what you think of the show! Special shout out to Juliana M. who recently wrote in and said: 

“I just wanted to say thank you because your podcasts are helping me transition into a healthier lifestyle especially after listening to episode 20 on fast food […] maybe one of your future podcast should be about vegetarian and vegan [options] talking about if it’s healthy or if we actually need meat. I’m on the crossroads.”  

Well, Juliana, we heard you and we think that’s a great idea, so keep an eye out for our upcoming episode on The Plant-Based Diet: What You Need to Know.  

This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Timecard Markers – Fitness vs Nutrition Trivia Showdown – Podcast Ep. 26   

Intro    

Begins at 0:01     

Introduction of LAF Registered Dietitian, Debbie James, and LA Fitness Master Trainer, Geoff Fox  

0:52 

Rules Announced  

1:30 

Round 1 – The Fitness Round – Begins!  

2:26 

Round 2 – The Nutrition Round – Begins!  

7:50 

Round 3 – The LA Fitness Trivia Round – Begins!  

16:00 

The Winner is Announced!  

27:00 

Special Member Shout-out 

and Outro

27:39 

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Fitness and Travel: How to Stay Healthy While Vacationing

Fitness and Travel: How to Stay Healthy While Vacationing

by | May 22, 2019 | All, Fitness, Home

Your bags are stuffed to the brim with all of your favorite travel essentials: extra sunscreen, that summer outfit you’ve been saving since last year, and beachwear you’ve spent all winter getting summer-body ready for. It’s safe to say that you’re mentally checked out from pressing work responsibilities and ready to soak up the sun on warm sandy beaches, drinking a surplus of tropical refreshments and putting away your micro scale for your summer adventure!

As a freelance writer and model, my work demands that I be on call and be very mobile. At any given moment I can be asked to pick up and go, and that can range from just about any location, with no guarantee that I will have access to a nearby LA Fitness.

The great news is that you don’t have to let your commuting or upcoming travel plans get in the way of your fitness goals and progress! You might actually see added benefits to working out while traveling because you are subconsciously telling your mind that fitness is everywhere I am, not solely in the confines of the gym! Remember, it’s all about integrating fitness as a lifestyle not solely a destination for producing results.

Granted, in comparison to a weekly regiment, these workouts are a bit more “relaxed” in intensity, but hopefully, with these easy tips, you too can maintain the progress you’ve worked so hard to reach pre-vacation season!

Tips for increasing fitness during travel:

1. Skip the Uber.

If conditions are safe and you have time to spare, save the cab fare and take a nice stroll in the area. Not only will you acquire major steps towards your daily step-goals, but you will simultaneously be able to take in and explore the city or perhaps coastal regions of your vacation time.

I have been able to experience far more on foot when traveling than relying on the convenience of public transportation. So, at any opportunity, plan ahead, wear your comfy shoes, and get those steps in!

2. Indoor Workouts

Whether you are stuck inside your hotel room/Airbnb due to poor weather conditions or you aren’t familiar with the area, working from your “home-away-from-home” might be your only resort for added physical activity.

No worries here, a 15-30-minute full body HIIT blast can do just the trick!

Mini HIIT Blast Circuit:
(Repeat 2-5 times depending on your fitness level)

  • 25 squats
  • 20 reverse lunges
  • 15 triceps dips
  • 10 burpees
  • 5 pushups
  • *1-minute plank
  • 5 pushups
  • 10 burpees
  • 15 side lunges
  • 20 mountain climbers
  • 25 squats
  • *1-minute plank*Use resistance bands to give your body an extra challenge.

3. Working out under the radar.        

We get it, you’re on vacation. This is the time when you can completely sign-off from those at home responsibilities and break away from the mundane routine of every-day-life. The last thing you want to do is give yourself the chore of having to carve out time for a workout when truth be told, you would much rather sink your toes in the exfoliating warm sandy beaches.

Remind yourself that fitness can be experienced in many diverse and creative ways. You can swim, go horseback riding, hike, surf, go dancing, or boogie board and burn some calories while having fun. When we make fitness a part of the experience, it becomes more welcoming and less demanding to our physique!

4. Pack with intention.

What’s in my fitness travel bag:
Travel fitness essentials
•Tennis shoes
•Jump rope
•Resistance bands (1-3)
•Disks

Whether at home or island hopping, one thing you can always control is what you’re putting in your body as much as what you’re doing with your body on vacation. Enjoy what may seem like never-ending cheat meals and not counting calories or sticking to your macros. You’re on vacation—embrace it! While you’re enjoying the fruits of your labor, upping the hydration is the golden rule of all golden rules!

Consider that your body is probably working overtime in a week of relaxing and fun, so when you can— hydrate, hydrate, hydrate! If you have access to fresh citruses like lemon, limes, grapefruit or oranges, increased electrolytes and vitamin C will help replenish cells, relax muscles and keep that summer glow working from the inside out!

Wherever your travels take you, if you can’t find an LA Fitness nearby or much room in your suitcase for all your gym gear, know that your goals don’t have to start or stop solely on the convenience of your gym accessibility. Living well and doing well is based on intention and wherever you decide to take it!

To find an LA Fitness near you, click here.

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