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.
LA Fitness Pro Results® Master Trainer, Geoff F., helps explain some helpful ways to regain motivation. Here’s a quick tip: set short-term and long-term goals! Check out other tips below.
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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!
I would like to know what is the optimum amount of daily protein intake to add muscle and strength?
– David S.
With an adequate weight training regimen to demand the growth of new muscle tissue, protein in the amount of 1.4-2.0 grams per kilogram body weight1, 2 can be used for hypertrophy. Beyond this, the excess protein is converted to fat or burned as fuel and no further benefits in muscle development or body composition are observed. The American College of Sports Medicine uses 1.7gm/kg/day as the maximum amount3. Taking all this into account, I would recommend that you use a protein range of 1.5-1.8 gm/kg/day.
Here are some values for various body weights:
Weight | Daily protein need in grams |
140 lbs = 63.5 kg | 95 – 114 |
150 lbs = 68 kg | 102 – 122 |
160 lbs = 72.6 kg | 109 – 131 |
170 lbs = 77.1 kg | 116 – 139 |
180 lbs = 81.6 kg | 122 – 147 |
190 lbs = 86.2 kg | 129 – 155 |
200 lbs = 90.7 kg | 136 – 163 |
210 lbs = 95.3 kg | 143 – 172 |
Use the lower end of the protein range if you are of ideal weight or trained and the higher end if you are underweight or new to working out. Protein intake should be distributed throughout the day in modest practical amounts2 (i.e. no more than 40 gm at one sitting).
References:
1) International Society of Sports Nutrition position stand: protein and exercise. B Campbell, et al. Journal of the International Society of Sports Nutrition. 2007, 4:8.
2) Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics. 2016; 116: 501-528.
3) “Protein Intake for Optimal Muscle Maintenance” brochure. American College of Sports Medicine. 2015
– Debbie J., MS, RD
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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!
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!
Flash back to the days of childhood – the laughing, the running, the singing and most of all – the jumping. It seems like as children we have an endless supply of energy, and it’s probably why the jump rope was such a popular toy at recess. However, did you know that jumping rope acts as a great way to exercise? Yes, that childhood toy can actually be used as exercise equipment. In fact, more calories can be burned in shorter time increments while jumping rope as compared to other cardio options.1
When done properly, jumping rope can be a lower impact activity than jogging. How is this possible? Well, the key is to stay “high on the toes”2, according to Roger Crozier, who coaches a competitive jump rope team. Carrying a jump rope around with you can be a great addition to a workout at LA Fitness, or when you’re not in close proximity to a LA Fitness club. When choosing the type of jump rope to buy, go for beaded or plastic ropes. They tend to be more durable than cotton ones and move through the air faster, allowing a more intense workout.
The How-To
Before getting started with your cardio jump rope routine, make sure to measure your rope to ensure that it properly fits the height of your body. You can do this by following these easy steps:
Once you feel comfortable with a regular jump rope routine, there are plenty of fun challenges you can try to help up your game. Some fun variations to try, while increasing difficulty, would be the following:
Keep it fun, but make it challenging, for a rewarding cardio workout.
Curious about what other fitness methods are both fun and rewarding for your body? Why not submit a question to Ask A Trainer or ask a trainer* at a club? One of our certified Pro Results® trainers can help answer all your tough fitness questions. Your question may even be featured in an upcoming Ask Our Trainer video!
*Pro Results® Personal Training is subject to a separate agreement and an additional fee.
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!
The wave of decadent treats is certainly not doing anything for your longevity or immediate health. We’re not just talking about kid’s parties and silly monster desserts. Adult fare is just as guilty of being overly-sugary and highly caloric.
Here are some novel ideas to keep you in the spirit but away from the candy dish:
When you just can’t steer clear of the sweets, use these tips to keep your intake to a minimum:
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Trick or Treat (& don’t cheat on your holiday workout)!
Whether the people in your life are serious athletes or just starting out, we’ve got ideas from cozy sweaters to high-tech equipment for your gifting this season.
Counting calories during the holidays is tough! These healthier cookies are not, and they’ll please your palate without sabotaging your health goals.
Debbie James, RDN, helps answer a reader’s question about irregularity and dietary changes that can help.
Who said fitness can’t be fun? Finding the right physical activity for you can make a world of difference. Did you know LA Fitness offers Club Leagues on top of Group Fitness classes? This means finding the right workout for you may simply be a matter of sampling all the club has to offer before finding where you fit in. For those of you who enjoy some friendly competition, consider signing up for Club Leagues racquetball. What makes the leagues so great is that they are broken down into different levels, allowing members of all skill sets to play in a fun and well-structured format.
The easiest way to sign up for a league is at the front desk of your local club, or you can sign up for a league online here!
At the most recent racquetball Club League finals, at the Irvine Crossroads location, we spoke with the eight finalists who were competing for the sought-after title of Racquetball Champion. Four teams of two were matched against one another, playing best 2 out of 3. Whomever obtained a score of 11 first then moved on to the next round, until it was down to the final two: Rajesh vs. Ashish. Both men were neck-at-neck, sweat-laden, and refused to go down without a fight. Three rounds of well-played racquetball later, Ashish was victorious!
Ashish was first introduced to Club Leagues racquetball when he witnessed others playing at his LA Fitness. At the time, he was studying abroad for his Masters degree and was looking for ways to stay active and socialize. Ashish shared, “I got involved playing racquetball watching others play in LA Fitness. It’s [a] fast sport, which got me into [the] game. Joining the LA Fitness league definitely boosted my racquetball game.” Now, about five years later from when he first started competing, Ashish is a racquetball champion – way to go!
Participation in Club Leagues requires the payment of an additional fee. League availability and amenities vary by club.
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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