I am wondering what you recommend for a diet to lose 10 lbs. in 2 weeks when I work out every day on the elliptical for 1 hr. I know I should do calorie counting, but I was hoping to adjust my diet to eat foods that promote weight loss.
– Lou G.
Calorie counting is a good start IF you know what your estimated energy needs are and how much you were eating before. Of course, you can just choose an arbitrary number or follow generic advice, often a flat 1,500 calories daily. However, that method isn’t an accurate guide as to how much you can lose. Losing 10 pounds in two weeks means you’re sure to decrease lean body mass as well, so I don’t recommend it. The most effective weight loss is fat loss, which doesn’t occur as rapidly as you intend. Keeping off those pounds means changing your lifestyle permanently.
Foods that promote weight loss are rich in micronutrients, low in saturated fat and full of phytochemicals and fiber. Vegetables are perfect! You can work some sort of veggie into every meal and snack. Whole grains (e.g., barley, rye, wheat berries, quinoa) give you sufficient energy for your daily elliptical workout. Lean proteins (e.g., most fish, egg whites, poultry breast, extra lean meats) will support muscle retention as you curb caloric intake. Water is critical for efficient metabolism and to help dampen appetite. Fruits are a great substitute for desserts and work as ready-to-eat snacks pre/post workout. Even something higher calorie like nuts can work into your diet given you control portions – an ounce per serving.
– 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.
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!
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
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How do I build bulk while maintaining high-intensity biking exercise? Can this goal of mine be assisted with better nutrition/eating habits on my part?
– Bowie B.
Building bulk will largely come from resistance training to promote muscle adaptation (growth) to meet a higher workload. Interval sessions are great to boost power and promote weight loss. The two are not mutually exclusive. Speak with a Pro Results® trainer for how to incorporate strength training around your cycling.
Better nutrition can only help! Support your exercise of either type with adequate pre-workout snacks and recovery nutrition. Your goal is to build muscle and preventing any catabolism will contribute to your net positive. Fuel up beforehand with a small snack (e.g. a piece of fruit or handful of crackers) if your meal was recent, and larger snack (e.g. yogurt/granola plus berries, or ½ sandwich) if it’s been a couple of hours since your last meal. Replace depleted energy stores within 30 minutes following an hour-long workout by consuming about 30-50 grams of carbohydrates. Add protein (about 10-20 grams) to prevent breakdown and enhance muscle repair.
Practice good eating habits the rest of your day to keep your metabolism ready for your next cycling or bulk-building workout.
– 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.
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!
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
In today’s fast-paced world, finding balance and maintaining mental and physical health can be challenging. However, combining exercise and mindfulness offers a powerful approach to achieving holistic well-being. Let’s explore how these practices complement each...
“A well-balanced meal constitutes healthy cooking. I believe in ‘everything in moderation’, eating from the full spectrum of food and limiting the rich and indulgent ingredients. You can obtain great flavor from vegetables alone, and if you cook from the heart, that might be the healthiest ingredient of all.”
SeaLegs Wine Bar is located at 21022 Beach Blvd. #105, Huntington Beach, CA 92648. Open Monday through Friday from 4pm to 10:30pm, Saturday from 10am to 11:30pm, and Sunday from 10am to 3pm. For the menu and additional details, please visit http://www.sealegswinebar.com/.
Photo Credit: Candace Rock
For the Dish
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Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
In today’s fast-paced world, finding balance and maintaining mental and physical health can be challenging. However, combining exercise and mindfulness offers a powerful approach to achieving holistic well-being. Let’s explore how these practices complement each...
I am a high school track sprinter in the 100 and 400-yard dashes and I am trying to get lean for the season, but no one can give me a good answer on what I should eat, and I really don’t know much about dieting can you help me!?
– Nick R.
Hi Nick! As an athlete you know to focus on fueling performance during your competitive season. To lean out ahead of time I would NOT scrimp on calories, as nutrition goes down with less food. Teenagers are still in a growing/maturation period – even if you think you’re at full height. I would encourage you to continue present energy intake and increase exercise to burn fat.
While you keep calories even, make the most impact on your metabolism by replacing any sugary drinks with milk or pure fruit/vegetable juice. Swap whole-grain breads, buns and crackers for any white flour products you consume. Go lean with protein choices and bulk up sandwiches and burgers with avocado or grilled onions/mushrooms. A little fried food here and there is okay when better options aren’t available (we like tempura green beans). For desserts, stick to a fruit or dairy-based treat versus a baked good to satisfy your sweet tooth.
More specific tips can be found at http://www.sportsrd.org/wp-content/uploads/2015/07/Track-and-Field-Sports-Nutrition.pdf
Good luck on the track!
– 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.
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!
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
In today’s fast-paced world, finding balance and maintaining mental and physical health can be challenging. However, combining exercise and mindfulness offers a powerful approach to achieving holistic well-being. Let’s explore how these practices complement each...
Welcome to the 19th episode of the Living Healthy Podcast, presented by LA Fitness.
On this episode of Living Healthy, we speak with LA Fitness, Personal Training Director, Mark Joseph de Guzman, who educates us on the importance of strength training.
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.
Intro
Begins at 0:01
Personal Training Director, Mark Joseph de Guzman joins the show
Begins at 0:33
Let’s Define Strength Training – Do Bodyweight Exercises Count?
0:52
How Does Strength Training Build the Muscle?
1:41
Can Strength Training Improve Metabolism?
2:45
What Type of Protein is Best for Building Muscle?
4:41
How Much Protein Should Be Consumed Per Day?
5:26
FACT or FICTION: Will Girls Get Bulky from Strength Training?
6:58
What Should Bodybuilders Do to Bulk?
8:01
What is the Average PT Client Looking to Accomplish?
9:46
Different Types of Strength Training: Does One Work Better Than Another?
10:31
What Is Muscle Confusion?
11:10
Rest Days and Strength Training
13:22
What is the Best Thing to Do for Your Muscles After Strength Training?
15:24
How Does Strength Training Affect the Blood?
17:05
How Important is it to Train the Entire Body?
18:07
Why Do Bodybuilders Oil Themselves Up So Much?
19:25
Actionable Advice
20:50
Outro
22:00
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
In today’s fast-paced world, finding balance and maintaining mental and physical health can be challenging. However, combining exercise and mindfulness offers a powerful approach to achieving holistic well-being. Let’s explore how these practices complement each...