I try to gain muscle by eating a lot. Unfortunately, I have high blood pressure, high cholesterol, and diabetes. After joining LA Fitness, my weight has gone down and I’m still skinny. How can I grow some muscle so that I won’t scare people away due to looking like a skeleton? I appreciate you very much for your help!
– Kristine K.
Given your multiple conditions, you should consult with a Registered Dietitian Nutritionist for personalized advice according to your lab values and medications. If you choose to incorporate the following nutritional recommendations, do so only if you are under routine physician’s care for your blood pressure, cholesterol, and blood sugar. These suggestions focus on nutrient density for muscle growth.
Include 1-2 tablespoon of raw nuts daily. Full of heart-healthy fats and calories with a little fiber, these won’t raise blood sugar or blood pressure. One ounce of almonds provides 164 calories.
Use tortillas instead of bread. Increased density without the pockets of air from leavened bread means more energy per bite. By turning to burritos or wraps in place of toast and sandwiches, you could add 100 calories to each meal (10-12” flour tortilla = ~220-350 Cals vs. 2 slices regular bread = 150 Cals).
Focus on potassium and energy-rich produce. Bananas, sweet potatoes, peas, and avocados are notably high in potassium which is important for proper fluid balance and thus blood pressure. Winter squash and beans are also significant plant sources with notable calories.
Increase eating sessions instead of volume. More frequent servings allow your body to better process your food without overload. By giving yourself a bonus low-sodium snack before bedtime, you can add calories without spiking your blood pressure and blood sugar.
Maximize your workouts. You’re not going to grow muscle tissue by eating alone! Muscles need a greater stress than they currently experience in order to increase in size and strength. Meet with a Pro Results® personal trainer for the best instruction on specific exercises to grow muscle.
– 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!
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I have trouble staying full between meals and while in class and at work. I usually reach for a lot of protein. I know I am consuming more than I need, but how much is too much? And what are some food ideas that can help me stay satisfied without a ton of protein? I would especially like some recipes with a lot of fiber. I am a 19-year-old woman and working with a trainer to build muscle and lose weight.
– Patricia C.
The US RDA for protein is only 46 grams for a 19-year-old woman of reference bodyweight (approx. 126 lbs.), based on 0.8 gm protein per kg, though individual requirements can vary from 0.5 gm/kg/d to 1.0 gm/kg/d. In an energy-balanced diet for weight maintenance, the recommended limit for protein is 35% of calories to reduce the risk of chronic disease. To allow caloric room for phytonutrients from plants, one should consider limiting animal protein to 6-8 oz. daily plus 1 cup cow’s milk product, depending on energy needs. Of course, you could meet all your protein needs from plant sources, too.
For higher fiber filling snacks without ‘a ton’ of protein try these portable suggestions: air-popped popcorn and cashews; freeze-dried corn, peas & carrots; soynuts; sugar snap peas; individual hummus tub, celery & carrot sticks; veggie chips; apple and peanut butter;
Don’t forget to start your day with a decent breakfast to stave off hunger throughout the day! If you base your first repast on oatmeal with nuts + dried fruit or home-fried potatoes with onions + peppers, then add a protein like eggs on the side, you’ll have a complete robust and balanced meal.
Resource:
– 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 7th episode of the Living Healthy Podcast, presented by LA Fitness.
On this episode of Living Healthy, we speak with Aqua Fit instructor, Amy, and learn just how tiring a water aerobics class can be! Trust us, this is an episode worth listening to!
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.
Introduction
0:15
Show Begins
1:49
Aqua Fit Instructor Amy, joins the show
Begins at 2:14
What to Expect from Aqua Fit
Begins at 3:24
Resistance Training
Begins at 4:03
What to Bring
Begins at 7:40
How to Get the Most Out of Your Workout
Begins at 10:00
How it Helps Post-Surgery
Begins at 10:33
How Often Do the Routines Change?
Begins at 12:31
Aqua Fit Stereotypes
Begins at 13:32
Major Muscles Groups Used
15:20
Why You Should Try Aqua Fit
16:55
Show Wrap-up
19:44
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LA Fitness Pro Results® Master Trainer, Stone T., and get his expert advice on whether or not heart rate training zones on fitness equipment are an accurate way to monitor your workout.
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.**
**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.
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 29-year-old male, I’m fairly active, and would like to lose 5% of my body fat. I decided to start tracking my daily calories and set a goal of creating a 500-1,000 calorie-per-day deficit. I know that my resting metabolic rate is 1,850 calories and I’ve been tracking all my steps, exercises, and time spent at the gym to sum into my total calories OUT. Typically, I burn ~2,000+ to 2,500+ calories depending on the day. The problem has been that a 1,500 to 2,000 calorie diet usually leaves me feeling very hungry, and sometimes low on energy. I cut out dairy, bread, and sugar but I still eat lean meats, rice, quinoa, and veggies. Is my 1,500 to 2,000 calorie intake too low, or do I just need to find different low-cal foods to fill me up?
– Bill Z.
Bill, your question seems to already have answered itself in the description of your situation. You state you are usually hungry and low on energy, which would imply you’re eating less than normal, which you are trying to do. You’ve determined how many calories you’re expending but did not seem to track your previous energy intake to get your average baseline consumption. You’re working under the assumption that your personal body chemistry was following an equation* to begin with (rarely the case). Thus, your self-determined deficit appears to be from an expenditure calculation and not from analysis of your original diet intake.
What I’m trying to say is that it’s very likely that you were maintaining weight before on a much higher calorie intake, thus 2,500 Cals/day could be reduced enough from your true metabolic rate to assist with weight loss. By eating 2,000-2,500 calories/day for a while you will soon find out a) if satiety and energy improve, and b) whether weight loss is achievable at that level.
“To achieve weight loss while also maintaining RMR, calorie intake should be reduced by no more than 500 calories per day…” – Mark P. Kelly, PHD of the American Council on Exercise
* Whether your stated 1,850 RMR was calculated or extrapolated from a brief indirect calorimetry measurement, it may not reflect your actual physiological energy balance over 24 hours as it doesn’t take into account personal factors like digestion/absorption efficiency, level of stress, and sleep quality.
Resources:
– 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...