AAT – Ep. 13: Strength Training or Cardio First?

AAT – Ep. 13: Strength Training or Cardio First?

Ask A Trainer: Featured Question of the Week

New to the gym or just unsure where to begin? We speak with Pro Results® trainer Kayla V. who helps answer the age old question – does strength training or cardio come first?

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Do you have a fitness question? Ask one of our certified Pro Results® trainers here! Your question may be featured in an upcoming Ask Our Trainer video.**

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**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights.


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How Much Protein is Needed Per Day? | Q+A

How Much Protein is Needed Per Day? | Q+A

Question:

I’m a 180 lb. guy looking to skinny up and build muscle. Lifting a bunch lately. Running a bit. How much protein should I eat in grams per day?

– Kenneth B.

Answer:

Depending on your age and height, your estimated daily protein needs for your goals look to fall in the 90-115 gram range. That’s about 1.1-1.4 gm/kg. As you progress with regular intense training, upwards of 1.6 gm/kg (131 gms) may be needed.  Whether you lose fat or gain muscle also has to do with your total calories. If you’re undereating severely, you’ll need more protein. If your calories are beyond adequate, less protein is used for muscle development.

In addition to the amount of protein, you should focus on the quality of your protein and nutrient timing. Fatty sources of protein like sausage, cheese and regular ground beef contribute too many calories. Poultry breast, fish, loin and round cuts of beef/pork, beans and eggs are lean or medium-fat protein sources more likely to help you get thinner. Gulping down a 16 oz steak at once will not load muscles adequately. Instead, consume about 30 grams of protein per sitting, including breakfast. For supplements, a whey, casein, soy protein blend is ideal for longer-lasting protein delivery to working muscles.

– Debbie J., MS, RD

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This article 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.

Some questions have been edited for length and/or clarity.


Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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Snacks to Help Keep Hunger at Bay | Q+A

Snacks to Help Keep Hunger at Bay | Q+A

Question:

What are some snacks that I can eat throughout the day to keep my body from eating itself? I have a high metabolism and I get hungry very quickly

– Joseph E.

Answer:

To really address recurring hunger, snacks will need to have both energy density and volume. This is sort of a contradiction unless you consider pairing foods. Protein and fiber are added bonuses for long-term satisfaction. Take nuts and popcorn for example; one has over 100 calories in an ounce with decent protein, while the other gives only 100 calories in 3 cups plus fiber. A perfect match. Consider a bowl of granola + milk, with a side of melon. Try other combos like cheese and rice crackers, peanut butter and celery, or hummus and carrots.

Another option are fatty vegetables. Soy nuts and fried snap peas are easy finger foods with a savory appeal like potato chips. Edamame can be prepared hot or cold, salted or not. Avocado as guacamole with bell pepper strips or baked whole-grain crackers is an appetizer turned snack for anytime.

Think outside the box of traditional snacks. Leftovers and mini-meals make great snacks too! A stuffed pepper, a couple meatball sliders or a few dolmas might foot the bill.

– Debbie J., MS, RD

LA Fitness Living Healthy subscribe button

Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!

This article 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.

Some questions have been edited for length and/or clarity.


Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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Full, Healthy, Nutritious Meals | Q+A

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Commit to Fit Featured Member Goals

Commit to Fit Featured Member Goals

Commit to Fit

Do you have a fitness goal? Let us know here! To learn more about Commit to fit, click here.

Goals, Commitments, Community

Commit to Fit is a program designed to help members stick to their fitness goals. In fact, studies show, those who write down their goals accomplish significantly more than those who do not write their goals.* Share yours with us today in the Commit to Fit form below!** You may even be featured in a future Commit to Fit post. Shown below, are some of our most recent members who have committed to their fitness goals.

Derek W. (trainee) and Pro Results® trainer Mehdi E.

Paul W.

Derek is W. is committed to being healthy and fit. He is currently working out with Pro Results® personal trainer Mehdi E., who wants to help each of his clients reach the best shape of their lives. Keep it up guys!

Paul W. is working towards getting stronger and eventually completing a marathon! Keep your goals in mind to help you progress!

Tyler E.

Tyler E. is working towards gaining muscle, keeping lean and getting cut! We believe in you Tyler, keep going!

Q. N.

Sometimes a goal can be as simple as staying fit, and that’s exactly what keeps Q coming back to the gym!

commit to fit logo, LA Fitness, member fitness goals

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*Goals Research Summary conducted by Dr. Gail Matthews of the Dominican University of California, statistics retrieved, September 9, 2016.

**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights   

New Year, New You: How to Stick to Your New Year’s Resolutions

New Year, New You: How to Stick to Your New Year’s Resolutions

“Resolution” doesn’t mean change. It means a firm decision to do or not to do something. Hearing it makes me think of related words like: Resolute. Resolve. Stand your ground. Stanchion. Rock. Unwavering. Solid. Committed. Willpower. Sense of purpose. Driven.

Imagine yourself standing in front of a challenge with your fists on your hips. In charge, in command. Ready to take on the world! No temptations getting in your way. Feeling like you’re invincible.

Resolving to do something is action-based. You are the subject, the cause of action, the spark, the fire; not the receiver waiting for something to happen to you. Having this mindset means greater success in acting on your intentions instead of staying static.


 

Here’s how to succeed this year:

Creating your resolutions

First, start off right. Before you make a concrete goal, get to the heart of your true objective, tease out the “why,” your motivation behind it. Reflect on the past year and decide what you can make happen differently.

Limit your resolutions so you aren’t spread too thin. Having several goals is great, but not when they compete for priority. A short list is easier to tackle, and when one goal is accomplished you can move forward to the next.


 

Sticking to your resolutions

Make choices that are consistent with your identity. “Whether you realize it or not, you make decisions based on staying true to your self-stories… You want to make decisions that match your idea of who you are,” explains Susan Weinschenk, PhD, a psychologist and author.

Set weekly or monthly reminders. Doing this is as easy as signing up for a recurring email prompt, or making a note on your wall or smartphone calendar.

Have visual cues. You may opt for obvious sticky notes or subtle well-placed postcard-sized images of things that relate to your resolution.

Share your resolutions. Verbalizing (or social media broadcasting) your resolutions to others increases your accountability. You are more likely to stay on course when others know your goals and might ask about your progress.

Ask for support when needed. Seeking and accepting help from those close to you may enable you to overcome challenges and deal with stress.

Display or showcase your successes. By highlighting the positives, you focus on what you can accomplish, which is motivating!


 

Dealing with setbacks

If you fall off course or realize it’s March before you’ve taken a step toward your goals, don’t worry. Treat setbacks like hiccups – expect them to occur, accept them, and then move on. Being resilient by bouncing back from difficulty allows you to get back on course. It’s never too late to change habits for the better.

Resources:

Psychology Today “The Science of Why New Year’s Resolutions Don’t Work” https://www.psychologytoday.com/blog/brain-wise/201612/the-science-why-new-years-resolutions-dont-work

American Psychological Association “Making Your New Year’s Resolution Stick” http://www.apa.org/helpcenter/resolution.aspx

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