AAT: Ep. 27 – Are the Weight Loss and Heart Rate Zones on Ellipticals Reliable?

AAT: Ep. 27 – Are the Weight Loss and Heart Rate Zones on Ellipticals Reliable?

Ask A Trainer: Featured Question of the Week

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.**

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Recommended 'Ask A Trainer' Videos

Cutting Calories While Maintaining RMR

Cutting Calories While Maintaining RMR

Question:

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.

Answer:

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:

  1. Resting Metabolic Rate: Best Ways to Measure It—And Raise It, Too ACE Certified News, October 2012.
  2. Variability of Measured Resting Metabolic Rate. HA Haugen, et al. The American Journal of Clinical Nutrition, Dec 2003; 78 (6): 1141-1144.

– 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.

Ask our Dietitian

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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Recommended Reading - Q+A

Egg in an Egg with Morels and Asparagus From Michelin-Star Chef Patrick O’Connell

Egg in an Egg with Morels and Asparagus From Michelin-Star Chef Patrick O’Connell

Chef Patrick O’Connell. All photos courtesy of The Inn at Little Washington.

This year, The Inn at Little Washington is celebrating its 40th anniversary. Just weeks after the Inn opened in 1978, a DC restaurant reviewer wrote: ”Once in a great while there comes along a restaurant so good that you worry. You ask yourself, was everything that happened a series of fortunate flukes? Or, if it’s that good, will it crumble under the pressure of success?” Since then, the Inn and Chef Patrick have won five James Beard awards, two Michelin stars and this year became the longest tenured 5 Star and 5 Diamond restaurants in the world. For information about 40th-anniversary events, go to theinnat40.com or to make reservations, go to theinnatlittlewashington.com. 



Egg in an Egg with Morels and Asparagus

Ingredients

  • ½ bunch asparagus, cleaned and cut on a bias
  • 1 tablespoon butter
  • 1 cup (about 6-7 ounces) wild morel mushrooms, thoroughly cleaned and roughly chopped
  • 1 tablespoon diced shallots
  • 1 teaspoon chopped garlic
  • Salt and white pepper to taste
  • 7 eggs
  • 3 tablespoons crème fraîche
  • Freshly grated nutmeg to taste
  • 2 tablespoons of finely chopped chives

Method

Step 1: Bring a large pot of salted water to a boil. Fill a large bowl with ice water. Drop the bias cut asparagus into the boiling water and cook, uncovered, until tender – about 45 seconds. Remove the asparagus immediately and refresh in the ice water until completely chilled. Drain thoroughly and set aside.

Step 2: In a medium-sized skillet, heat the butter over medium-high heat. Add the chopped morel mushrooms and sauté for 2 minutes. Add the garlic, shallots and blanched asparagus and sauté for 1 minute more. Remove from heat, season with salt and white pepper.

Step 3: Using a sharp pairing knife, slice off the top of each egg. Pour the raw eggs into a chinois or fine mesh strainer. Save the shells, rinse carefully, and set aside.

Step 4: In the top of a double boiler or in a stainless steel bowl which will rest securely on top of a pot of simmering water, whisk together the eggs, 1 ½ tablespoons of the crème fraîche, salt, white pepper, and nutmeg

Step 5: Place the bowl over a simmering pot of water and stir the eggs with a rubber spatula until they are very lightly scrambled.

Step 6: Remove the eggs from heat. Gently fold in the sautéed morels and asparagus and chopped chives. Pour the scrambled eggs in a pastry bag and pipe into the reserved egg shells. Top each shell with a dollop of the remaining crème fraîche. Serve immediately.

Serves 6 as an appetizer and 4 as a first course.


Featured Recipes

Weight Loss Advice for Vegetarians

Weight Loss Advice for Vegetarians

Question:

I am a vegetarian and I’m finding it very hard to lose weight and gain muscle as much of the food that is available to me is either very high in carbs or made of some sort of soy protein (which I know isn’t the best for weight loss). Do you have any pointers or tips to help me eat cleaner and lose weight?

– Sophia K.

Answer:

As plants are mostly carbohydrate-based, you’re bound to eat a greater proportion of your calories from carbs as a vegetarian. There are plenty of higher protein and higher fat grains, legumes, and vegetables, though! Use quinoa, lentils, chickpeas, and cannellini beans in place of pasta and rice. Try a variety of nuts and raw or toasted seeds to complement an assortment of vegetables and seasonings. Incorporate avocado, olives, and coconut to fill out your meals and provide healthy fats and promote satiety.

If you’re looking for items premade with an alternative protein but are not finding non-soy options locally, you can always order such products online. To eat cleaner, you’ll need to prepare more of your own food from raw ingredients rather than shop for products. In the greater Toronto area there are some good health food stores in which you can find seeds, nuts and bulk grains and legumes.

Here are a couple of my favorite moderate carbohydrate vegetarian meals:

  • 1 C. homemade chia pudding made with pea protein milk, ½ C. mixed berries, 1 Tbsp flax seed, 1 Tbsp unsweetened coconut [approx. 330 calories, 21 gm fat, 34 gm carb, 16 gm protein]
  • 1 C. vegetarian chili (½ beans, ½ vegetables), 1 oz vegan cheese, 1/3 avocado, 1 C. homemade coleslaw [approx. 502 calories, 25 gm fat, 51 gm carb, 11 gm protein]

Read our answers to similar questions here: Gaining Muscle, Losing Belly Fat: Vegetarian Edition | Q+A and My Weight Loss Has Plateaued… Any Advice?

– 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.

Ask our Dietitian

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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Recommended Reading - Q+A

Member Spotlight | I Felt Like a Broken Man

Member Spotlight | I Felt Like a Broken Man

The sun rises and a new day begins. You get up, get dressed, and take on the day’s varying tasks. Some days are good, and some days are less so, but nonetheless, the day passes. You get ready for bed, close your eyes, and the cycle continues.

Until one day – a question hits you and breaks you from the routine of your everyday life. It’s as if the ticking of a grandfather clock suddenly stops. You’re left standing in the middle of a typical day, and yet it’s like your eyes have abruptly opened. You ask yourself, where has the time gone?

Meet Michael R., of Baton Rouge, LA, who joined LA Fitness in September 2016 after suddenly realizing that he felt like a broken man. He had let himself go, ignored the problem, and procrastinated until it all amassed to a breaking point. He knew it was up to him to take action. And so, the change began.

While the beginning of any journey has its uphill climbs, Michael was lucky enough to find support and motivation through the team of staff at his local LA Fitness. He began by sharing exactly what it was that he wanted to accomplish, and the very next day he met with another associate named Kale.

Kale listened intently, took notes during their meeting, pictures, and measurements that very same day. Michael recalls Kale saying “You will never look like this again”, which helped fuel a fire in him and generate an excitement knowing that his goals were obtainable and that he had a team that was confident in him.

In exchange for Kale’s confidence and support, Michael committed to listening and doing everything in his power to do his part, even outside of the gym. This included making changes to his current diet. Michael recalls that this is when the fun began.

He was teamed up with an LA Fitness Pro Results® personal trainer, who knew exactly what Michael was wanting to accomplish. She had him engaging in a variety of weight training exercises, isolating specific muscle groups on designated days, and HIIT (high-intensity interval training) and cardio on non-weight training days.

After some time, Michael was then paired with another Pro Results® trainer who took training to the next step. Patrick V., Michael’s current trainer, made sure to have Michael focus on form, positioning, and the mental aspect of working out.

“The thing I like about Patrick is that he understands what I am wanting to accomplish and he is providing me exercises to get me there. Some mornings, I may not like his methodology, but I know he knows best and I trust him.”

Michael R.

LA Fitness Pro Results® Client

When Michael first began this journey in September 2016, he weighed in at 238 lbs. He knew he was overweight, and he felt out of shape. Cut to just a little over a year later in December 2017 –  Michael weighed in at 195 lbs. and is leaner than ever!

By working day by day, week by week, and month after month, Michael’s goal of becoming a healthier version of his old self has finally come true. There’s no turning back now. Michael has made his new healthier routine a lifestyle and he shared how overjoyed he is with the success he has achieved with LA Fitness.

“Much of [my] journey consisted of exercise and making smart food choices and the incorporation of fresh fruits, vegetables, and berries as part of my meal plan.”

Michael R.

LA Fitness Pro Results® Client

“If nothing changes, then nothing changes! Dare to get out of your comfort zone and take suggestions from trusted people who have done what you are trying to do so you can create your own success story! Now, that I have accomplished just a few goals, health and fitness wise, I feel confident sharing my experience with others.”

Michael Roberts

LA Fitness Pro Results® Client

Social Handles:

Before: September 2016

After: August 2017


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