Can Cardio Get Rid of Belly Fat? | Q+A

Can Cardio Get Rid of Belly Fat? | Q+A

by | Aug 24, 2017 | All, Ask Our Dietitian, Fitness, Home, Workouts

Question:

I am 6’2″ and about 215 lbs. and average build. I started working out the last two weeks after long time. I am doing 20 minutes of Stairmaster and 15 minutes of treadmill. Along with that, I’m doing push/pull/legs alternative days. My goal is to build muscle and lose fat. I think I have large/moderate amount of belly fat. I’m wondering whether doing cardio will help to get rid of belly fat and what my caloric intake should be. Thanks for your help.

– Prabhu M.

Answer:

Yes, it takes at least 30 minutes of moderate intensity aerobic exercise to increase fat burning. This is because of the body’s use of available fuels in metabolism processes. There are other sources of energy burned before body fat and these reserves last approximately 30 minutes. There are a series of reactions and hormones that kick in after the first half-hour of exercise that allow stored fat to be accessed. Abdominal fat is both under the skin (subcutaneous) and between organs (visceral), necessitating a diverse nutrition approach beyond just caloric restriction.

Am I doing the right things with my diet and exercise to lose belly fat?

Your estimated energy need is about 2000 calories daily, but you will need at least a 500 calorie energy deficit between actual intake and expenditure. In a study of 768 overweight or obese individuals following diets that represented a deficit of 750 calories, at 6 months the average waist circumference reduction was 5-6 cm, and at 2 years an average 4-6 cm loss in circumference was maintained. That’s about a 2-inch reduction, with the best results from the group consuming 20% fat, 25% protein and 55% carbohydrate.

Weight-Loss Diets, Adiponectin, and Changes in Cardiometabolic Risk in the 2-Year POUNDS Lost Trial. Ma W, Huang T, Zheng Y, et al. The Journal of Clinical Endocrinology and Metabolism. 2016;101(6):2415-2422.

– Debbie J., MS, RD

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.

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Vertical Training vs. Horizontal Training: Which Do You Need?

Vertical Training vs. Horizontal Training: Which Do You Need?

by | Aug 23, 2017 | All, Fitness, Home, Workouts

Whether you’re new to fitness or a seasoned vet, most likely you once experienced the feeling of walking into a gym and not knowing where to begin. With all the various cardio and weight equipment, how do you know where to start? Is it with cardio? How many days a week should you weight train? What type of training is right for your body? A lot of questions tend to flood the mind and can oftentimes scare people away from returning to the gym. Let’s break things down a bit, starting with: what is vertical training vs. horizontal training?

Vertical training can be viewed as anything that involves ascension (i.e. rising/climbing), whether actual or simulated. Examples of vertical training could be climbing on the Stairmaster, an inclined walk or run on the treadmill, or mountain climbing.

Horizontal training, on the other hand, refers to exercises that would keep your form parallel to the ground. Some typical exercises include using the rowing machine, running (without incline), or working out on a stationary bike.

Now that you know the differences– which form of training is best?

If you guessed both, you are correct. Neither is necessarily “better” for you than the other. It’s up to personal preference and which part of the body you are looking to train. Some machines may better benefit those recovering from an injury, while others training  specific skills or for a competition may want to use others. The best thing to do before questioning what type of training is right for you or getting overwhelmed by all of your options is this: come up with a clear and defined list of goals.

Knowing your goals may seem pretty obvious, but it’s a lot more than simply knowing you want to lose weight, or you want to get stronger. Break down your overall goal into smaller ones. If you want to lose weight, ask yourself where you want to lose the weight. Is it from the stomach area? Maybe you want to tone your arms? Knowing the muscles you would like to strengthen will help you narrow down which machines to use and what type of exercise you should be engaging in.

If you have your “baby goals” written down, but you’re still unsure where to begin, it’s perfectly acceptable to ask for help. More often than not, people enjoy helping others who are looking to better themselves. Making your health a priority is an admirable goal, and many share that goal. Everyone starts somewhere, so ask a friend or fellow gym-goer how to use a machine you’re unsure of. Better yet, ask an employee to help you out. If extra assistance is needed, consider signing up for personal training to get a deeper, more personalized plan for you.

Once the “scariness” of the gym goes away, you will be surprised how much easier going seems to be. Don’t be afraid to try new machines, attempt a new class or make a new friend. As author Jack Canfield once put it, “everything you want is on the other side of fear.” So, where will you begin? Is vertical training better than horizontal? In the battle between the two, both win. Train the way that best fits you, and watch all you can accomplish!

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Why Do I Feel Tired When I Work Out? | Q+A

Why Do I Feel Tired When I Work Out? | Q+A

by | Aug 22, 2017 | All, Ask Our Dietitian, Fitness, Home, Workouts

Question:

When I exercise, I feel tired. What do I need to take during day? I work in construction but I’m not doing any hard job.

– Raumir

Answer:

Right off the bat, you shouldn’t need to “take” anything. Look at your sleep, energy intake, and hydration. Chances are you are depleted in one of those areas accounting for your tiredness. Exercising too heavily or intensely may prevent adequate oxygen utilization and cause you to burn out early.

Solution:

  • Fully allow your body to rest and repair, enabling you to maximize your physical and mental performance. Be sure you are getting at least 6 hours of uninterrupted quality (deep) sleep.
  • Eat a proper diet of sufficient calories, assisting you to complete a full workout. Constant movement can burn up to 5000 calories per day, even if you never lift more than 30 pounds or use great force!
  • Drink adequate fluids to support physiological processes responsible for energy production and muscle movement. Consume at least one ounce per kilogram of body weight. That’s about 1 cup of fluid per 15 pounds.
  • Work out at a moderate intensity such that you can still carry on a light conversation.

If you’re already practicing the above and still have problems with sleepiness or lack of endurance, be sure to check with your physician to rule out any other underlying cause, such as anemia.

– Debbie J., MS, RD

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.

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Commit to Fit | Member Spotlights

Commit to Fit | Member Spotlights

by | Aug 21, 2017 | All, Community, Fitness, Home

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 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.

Thuy T.

Thuy T. is working on maintaining her health and fitness – keep it up! You’re doing great.

Raymond C.

Raymond C. wants to increase his flexibility and continue cross-training! We believe in you Raymond!

Matt B.

Matt B. is looking to maintain his health and build lean muscle. Looking sharp – keep up the hard work!

Kellie S.

Kellie S. hopes to eventually compete. Keep your goal in mind Kellie, you can do it!

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ASK A TRAINER: Ep. 3 – What Is A Workout I Can Do Every Day to Get a Toned Body?

ASK A TRAINER: Ep. 3 – What Is A Workout I Can Do Every Day to Get a Toned Body?

by | Aug 18, 2017 | All, Ask A Trainer, Community, Exercises, Fitness, Home, Workouts

Welcome to another edition of Ask A Trainer!

LA Fitness Pro Results® Master Trainer, Geoff F., answers our question of the week. Check it out below!

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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