Why am I Gaining Weight Despite Diet and Exercise? │ QA
If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.
Instead of thinking of this as your one-stop-shop gym guide, think of it as an intro to some of the top most popular exercises, and how to perform them properly. Once you have a handle on the basic exercises below, try out some of the advanced alternatives to step up your exercise game!
#1 Burpee
#2 Bodyweight Squat
#3 Lunges
#4 Plank
Shown: Advanced movement. Side plank.
#5 Bench Press
#6 Kettlebell Swing*
#7 Lat Pulldown
#8 Russian Twist
#9 Leg Press
#10 Curl
Sources:
If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.
Blood sugar control isn’t easy. These are Debbie’s top recommendations for how to address weight control with Type II Diabetes.
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, Morgan C., gives her expert advice on which machines offer a full body workout.
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If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.
Blood sugar control isn’t easy. These are Debbie’s top recommendations for how to address weight control with Type II Diabetes.
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!
Spices are known for imparting flavor, but they are also an integral part of maintaining health and preventing disease! The medicinal value of spices has been recognized for thousands of years by the ancient Indian medical system known as Ayurveda.1 Since many diseases are a result of weak immune systems or chronic inflammation, preventing these two states can make a big difference in your health.
The immune response is a built-in defense system, protecting the body from foreign invaders and infection by communicating between cells and their chemical signals. While our skin is the outer shield of our bodies, our gut mucosa serves as the internal barrier. What we eat (especially nutrients, alcohol, coffee, spices, and salted food) affects this barrier, which is the starting point of most immune responses. It’s true that a healthy immune system can ward off infection from cold-causing germs. However, our immune systems are also activated by the longer-term stimuli of physical stress, psychosocial stress or malnutrition.2
Chronic low-grade inflammation is a prolonged and abnormal immune response of altered cell communication that does not resolve itself, leading to ill health and a variety of life-threatening conditions.2,3 This “silent inflammation” is connected to several diseases of advanced age such as heart disease, diabetes, arthritis, Alzheimer’s and certain cancers.4 Persistent inflammation is also involved in the development of obesity (and associated metabolic complications), inflammatory bowel disease, asthma, and rheumatoid arthritis.2,3,5 Inflammation of the nervous system plays a key part in neurodegenerative diseases, mood disorders (including depression and anxiety), and pain.2
Beneficial Spices
Spices come from the roots, bark, and seeds of the plant, while herbs* are the leaves. Essentially, any part of the plant that is not a leaf and can be used for seasoning may be considered a spice.
Spices and other medicinal plants have many bio-active compounds. Some have antibiotic properties (boosting our innate immunity against infections) and others are anti-inflammatory agents.5,6,7 Nutraceuticals present in several spices have shown potential to inhibit or reverse inflammatory responses and help prevent many chronic diseases related to sustained inflammation:
Make your own spicy blend without salt! The Academy of Nutrition and Dietetics recommends the combination below for Mexican-style dishes. Just store in a tightly covered jar.
Source: Eat Right: Eating Right With Less Salt (tip sheet). Academy of Nutrition and Dietetics, 2017.
Many other spices are beneficial in alleviating inflammation including allspice, caraway extract, chili pepper, cloves, cocoa and fenugreek.5 *Herbs with anti-inflammatory activity include bay leaf, marjoram, oregano, rosemary, sage, and thyme.5
Beneficial Diet
A diet rich in spices that decreases inflammation and oxidative stress can promote healthy immune balance. Around the world, the basic concepts for following an anti-inflammatory diet include adding a variety of spices, especially ginger and curry.4 So what about the rest of your diet? An overall anti-inflammatory, antioxidant eating plan augments immune function, fights inflammation and hampers disease development.2,10 An anti-inflammatory Mediterranean eating plan includes spices daily.
A Mediterranean diet pattern, in particular, has an anti-inflammatory effect.11 This type of diet is rich in fruits, vegetables, legumes, grains, red wine, seafood as well as monounsaturated fatty acids and omega-3 fats.8 These components provide a lot of fiber, magnesium, carotenoids, and flavonoids which help reduce inflammation.8
No matter your taste preference or diet plan, there are immune boosting and anti-inflammatory spices you can include regularly. Use them often and in greater amounts to get the most benefit!
References:
Debbie James, RDN, helps answer a reader’s question on how to meet potassium goals on low sugar diet.
Consider making the switch to a cool and refreshing iced tea drink this summer, especially if you’re looking to slim your waist!
Debbie James, RDN, helps answer a reader’s question on how to pick healthy and effective supplements.
It’s the start of the New Year, which means endless possibilities for what you can accomplish in the twelve months that lay ahead! A fresh start, a clean slate, a brand-new year! It’s exciting just thinking about the positive changes that can be made. For many, taking control of their fitness and nutrition tops the list of changes wanted. While not everything in life can be controlled, your fitness and diet can be. Positive and healthy changes made to these parts of your life can transfer to other aspects of your life too! This probably leaves you asking yourself, “Where do I begin? How do I start?”
A great place to help kickstart a new positive change is to surround yourself with other like-minded individuals. That old saying about you becoming who you surround yourself with is pretty accurate. Chances are that if you’re around a group who prioritizes the importance of fitness and focuses on healthier eating habits, they’ll help inspire you to do the same – and keep you motivated!
That is why joining a local gym may be the key factor needed to accomplish your goals. However, for some people, this can be scary. There’s the pressure of thinking you already need to be in somewhat decent shape before joining or the fear of not knowing what to expect that can be holding you back. Change can be scary but change causes growth and growth in a positive direction is worth a bit of uncomfortableness in the beginning. Trust us, your future healthier self will thank you.
To put some of the unknown scariness of joining a gym aside, we’ve compiled a list of what you can expect when joining an LA Fitness.
You can always try us out first! Click here for a guest pass.
Once you’re all signed up you’ll have access to –
Group Fitness Classes
You’ll have access to many different options for group fitness classes including member favorites like cycle, yoga, and Zumba®. Group Fitness is a great place to begin if you don’t know where to start with gym equipment. It’s a fun way to keep your cardio options interesting so you never get bored during a workout again. Plus, some Group Fitness classes incorporate weight training or body weight exercises, meaning you can get your strength training in this way too!
Pool*
Our pools are kept at a comfortable temperature in the low 80’s. Swimming doesn’t just have to be saved for the summer months. Try out a Group Fitness Aqua Fit class for some low impact cardio or enjoy the swimming lanes on your own when classes aren’t in session. The pool can even be a great way to unwind after a tough workout. Certain clubs even have a spa available to all members to relax in and help loosen up the muscles after a long day. Make sure to check to see if your club has these options available.
Weight Room
Each LA Fitness weight room typically boosts over 20,000 pounds of free weights for members to use. Dumbbells start at 5lbs. and go all the way up to 100 lbs. There are also plate weight options, barbell options, and resistance training equipment. The variety ensures that there’s a little something for everyone, depending on your fitness level and weight training preferences.
Locker Room
The locker room is the one place you’ll want to visit every time you work out in our gyms. With full-sized lockers, showers, a dry sauna, and restrooms, you’ll definitely benefit from our spa-like amenities. Just make sure to bring your own lock and please remember that lockers are for day use only. Some clubs even provide a towel service in case you left yours at home.*
Cycle
Our cycle equipment is available for Group Fitness classes and solo workouts. In a Group Fitness setting, riders can expect to pedal a distance of 15 to 20 miles in a one-hour class! Cycle can be a great way to get in some HIIT training, otherwise known as high-intensity interval training. For those new to cycle, don’t let the distance or high intensity scare you away. Each class starts off at a beginner’s pace which you’re able to stay at until you get comfortable to pick your speed up. As long as you keep the pedals moving, you’re doing your body some good.
Cardio
Ellipticals, treadmills, cross-trainers, stationary bikes, and stair climbers are what you can expect to find in the cardio section of an LA Fitness. If you’re not one for Group Fitness classes, these might be a better option for you to still get your cardio in. With plenty to choose from, you have the option to train different parts of your body, to choose a low impact or high impact option, or to simply switch up the routine if things get stale with your workouts. (It’s good to switch up your workout roughly every two weeks anyway to keep the body surprised!)
Pro Results® Personal Training*
This is the best option if you’re looking for someone to help hold you accountable for your workouts and make sure you’re doing the correct workout each time you’re in the club. It’s important to mention that when you join Pro Result® Personal Training, you’re not just being told what to do and how many times a week to do it, but you’re learning as well. You’ll be paired with a trainer that knows your specific goals and how to help you accomplish them. During your training, you’ll learn what equipment works best for you, helpful tips on cardio versus strength training, and how you can better improve your diet.
Selectorized Equipment
We recommend our selectorized equipment stations for those who are new to working out. These machines often times will help you focus on form to help you better understand how to do the exercise without causing injury to yourself. These machines can be adjusted to your strength level and height, and there are machines designed to focus on specific target areas. If you’re unsure how to use a piece of equipment, there’s usually a sticker diagram attached the machine showing you how to use it properly. If you’re still unsure, visit our personal training department and have them help you.
Basketball/Club Leagues*
Our basketball courts are full length and built for free play. They can also double as a volleyball court. Basketballs and volleyballs are provided for players to use during their time in the gym. For those who are looking for something more than freestyle pickup games, some LA Fitness clubs offer leagues you can join for an additional cost. Ask the front desk of your club for more details.
Racquetball/Club Leagues*
Racquetball courts can be reserved on the LA Fitness mobile app for up to two hours of play time. If you choose not to reserve online, you can also come in to the club and grab a free court. They are first-come, first-serve. For those who are looking for something more competitive, some LA Fitness clubs offer leagues you can join for an additional cost. Ask the front desk of your club for more details.
Stretching Area
The stretching area helps you recover after a hard workout. By taking 10 to 15 minutes to stretch after your workout, you can help lengthen your muscle tissues which will help you recover faster and get stronger. Nobody wants a pulled muscle – that’s why there’s an area dedicated to post-workout rest and stretch.
Kids Klub*
Perfect for the busy moms, dads, grandmas, grandpas, and anyone else who may be responsible for watching the little ones while also trying to get their workout in. Our staff make sure your child is watched after, and safe and secure, while you enjoy your workout in peace. Check your home club for Kids Klub hours.
Front Desk/Mobile Check-in
The mobile check-in is a fast and convenient way to get your workout started faster. Have your phone out, the app ready, and simply scan your way in when entering the club to save you time at check-in.
Some additional member and non-member benefits include access to:
What are your health and fitness goals? Let us know in the comments below!
Click to explore our clubs, here.
*Amenities and classes vary by location. Some amenities and classes may be available for an additional fee. Pro Results® Personal Training requires an additional fee and entry into a separate agreement.
If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.
Blood sugar control isn’t easy. These are Debbie’s top recommendations for how to address weight control with Type II Diabetes.
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!
“The Dory Catch at Lido Bottle Works highlights and encompasses the true meaning of local in every ingredient. The fish changes every day. Here’s one you can make at home. Try and support a local farmer’s market when you shop for this.”
Photography provided by: Lido Bottle Works
Lido Bottle Works is located at 3408 Via Oporto #103, Newport Beach, CA 92663. Open Monday through Thursday 11am to 11pm, Friday and Saturday from 11am to 12am, and Sunday from 11am to 10pm. For the menu and additional details, please visit lidobottleworks.com.
Photography by: Niyaz Pirani, Knife & Spork Public Relations
Recipe provided by Executive Chef Amy Lebrun of Lido Bottle Works
For the Salmon
For the Kabocha Squash Puree
For the Fingerling Potatoes
For the Winter Green Salad
Step 1:
For the Salmon
Step 2:
For the Kabocha Squash Puree
Step 3:
For the Fingerling Potatoes
Step 4:
For the Winter Green Salad
Featured Recipes
If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.
Blood sugar control isn’t easy. These are Debbie’s top recommendations for how to address weight control with Type II Diabetes.
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!
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