High Energy Workouts for a Head Start on Swimsuit Season
It's easier to work hard when you’ve got a game plan. Here are some options to help keep you moving until the last second of your workout!
LA Fitness Pro Results® Master Trainer, Geoff F., helps answer LA Fitness member, Sunny V.’s, question on how to start seeing results. Short and simple? You’re going to want to start increasing intensity. Find out how by watching the video below!
**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.
It's easier to work hard when you’ve got a game plan. Here are some options to help keep you moving until the last second of your workout!
It’s Multiple Sclerosis Awareness Month! Here is what you need to know about exercise safety with MS.
There are reasons why you’re stuck in your weight loss or muscle gain efforts. We’re breaking them down to help you put your progress back in motion.
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.
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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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!
Blood sugar control isn’t easy. These are Debbie’s top recommendations for how to address weight control with Type II Diabetes.
Debbie James, RDN, brings us her expert opinion on food safety and sanitation, along with information on how you can eat well if you have to shelter in place.
It’s easier to work hard when you’ve got a game plan. Here are some options to help keep you moving until the last second of your workout!
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!
It's easier to work hard when you’ve got a game plan. Here are some options to help keep you moving until the last second of your workout!
It’s Multiple Sclerosis Awareness Month! Here is what you need to know about exercise safety with MS.
There are reasons why you’re stuck in your weight loss or muscle gain efforts. We’re breaking them down to help you put your progress back in motion.
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
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:
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.
Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!
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!
Blood sugar control isn’t easy. These are Debbie’s top recommendations for how to address weight control with Type II Diabetes.
Debbie James, RDN, brings us her expert opinion on food safety and sanitation, along with information on how you can eat well if you have to shelter in place.
It’s easier to work hard when you’ve got a game plan. Here are some options to help keep you moving until the last second of your workout!
LA Fitness Pro Results® Master Trainer, Geoff F., answers our question of the week. Check it out below!
**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.
It's easier to work hard when you’ve got a game plan. Here are some options to help keep you moving until the last second of your workout!
It’s Multiple Sclerosis Awareness Month! Here is what you need to know about exercise safety with MS.
There are reasons why you’re stuck in your weight loss or muscle gain efforts. We’re breaking them down to help you put your progress back in motion.
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