How Nutrition and Exercise Affect the Body

How Nutrition and Exercise Affect the Body

We’ve heard time and time again that eating healthy and exercising does wonders for our bodies, but to what extent? See how maintaining a nutritious diet and hitting the gym lead to good health.

Benefits of Healthy Eating

Eating healthy presents many physical benefits such as preventing cancer, improving your immune system, and maintaining blood pressure levels. Upping your fruit and vegetable intake and eating enough calories throughout the day ensure you stay energized and control your weight.

But what’s considered a nutritious diet? A balance of protein, fats, and carbohydrates which, in addition to making you energized, leads to tissue growth and repair, bone strength, and healthy digestion.

It’s also important to eat foods with significant nutrients like Vitamin C, B vitamins, and iron. Vitamin C builds collagen, a protein essential to the healing of skin tissue; B vitamins lead to the creation of amino acids, which create muscle tissue; and iron encourages cells to grow and function. Foods containing these nutrients include fruits, vegetables, fish, and meats like chicken or turkey.

Make sure you’re also getting enough calcium, a nutrient that keeps your bones and teeth strong, and vitamin D, which properly absorbs the calcium. Stick to foods like cheese, seeds, yogurt, and lentils and beans.

Benefits of Exercise

Aim for 150 minutes a week of moderate exercise or 75 minutes of vigorous exercise. Like good nutrition, exercising can also control weight, combat diseases (like heart disease) improve your mood, boost energy, and help you sleep better.

There are many studies on the benefits of exercise. One, by The National Center for Biotechnology Information, showed that six weeks of regular exercise reduced feelings of fatigue for 36 people who had persistent fatigue.

Looking for a clearer and brighter complexion? An active lifestyle can help with that, too. Regular exercise helps your body produce more antioxidants, stimulate blood flow, and decrease the appearance of aging.

There are many exercises out there, but if you want to benefit your entire body, perform total body workouts. These consist of exercises that target all of your muscle groups at once. Total body workouts burn calories faster, increase strength, and build more muscle. If you’re a beginner, sign up for classes at a local gym and you’ll get stronger in no time.


Recommended Reading

Increasing Fat Loss Without Impacting Performance

Increasing Fat Loss Without Impacting Performance

Question:

I have spent the past year working out five days a week doing both HIIT (2-3 days of the week) and strength training. I have had a lot of success with changing my shape, dropping 1.5 pant sizes and building muscle, but the process is slow. I still have body fat that I want gone. I have been reading some about the Keto diet, but don’t want to lose anything from my ability to perform and have heard mixed things about that diet. I eat pretty clean already and always have. Are there dietary changes that are key to increasing fat loss but don’t impact performance? Or should I just be patient with the process?

– Laura E.

Answer:

When you mention performance, what comes to mind is athletic competition or workout effectiveness. In either case, weight loss should ideally be tackled off-season or before the critical performance time. As it sounds like that is not your intended situation, there is no guarantee that while you are creating a caloric deficit your workouts won’t suffer.

Since you state that you eat clean already, I’d look to volume and timing of your meals and snacks for the greatest effect. Supporting your workouts with proper hydration, pre-workout snacks, and recovery nutrition is paramount. Don’t skimp in the few hours preceding and after exercise. Curbing intake at other times, particularly before bedtime and on rest days, would be the approach I’d recommend. Portions may be deceiving and appetite tends to increase with exercise, so watch not only the volume on your plate but how much goes in your mouth. An additional 100 calorie reduction equates to another lost pound per month.

Of course, if there are ‘extras’ in your diet like alcoholic beverages or sweets (even if organic), giving up on those will only benefit your performance and fat loss goals.

– 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

How to Meal Prep the Right Way – Podcast Ep. 8

How to Meal Prep the Right Way – Podcast Ep. 8


Welcome to the eighth episode of the Living Healthy podcast, presented by LA Fitness.

On this episode of Living Healthy, we bring back to the show LA Fitness’ registered dietitian, Debbie James, who helps us better understand how to meal prep, common mistakes when meal prepping, and how it can be budget-friendly. 

Do you have an LA Fitness member in mind that you would like to recommend for a Member Spotlight episode of our podcast? Share them with us in the comments below!

Let us know how we’re doing by tweeting us @LAFitness or send us an email at blog@fitnessintl.com.

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.

Timecard Markers – How to Meal Prep the Right Way – Podcast Ep. 8

Introduction 

0:01 

Show Begins 

0:15 

Planning for Meal Prep 

Begins at 0:50 

Can You Meal Prep for 5 Days Ahead of Time?  

Begins at 1:10 

Is it Harder to Prep for Certain Meals of the Day?  

Begins at 2:09 

How Many Days a Week Should You Meal Prep? 

Begins at 4:02 

Meal Prep Containers 

Begins at 4:30 

Random Side note About Cheese 

Begins at 5:28 

Common Meal Prep Mistakes 

Begins at 6:22 

Delivery vs. Make-it-Yourself 

Begins at 9:09 

Meal Prep Budgets 

Begins at 14:15 

Frozen vs Fresh  

Begins at 17:28 

Product Password 

Begins at 18:01 

Actionable Advice  

Begins at 20:35 


Recommended Podcast Episodes 

Member Spotlight | Longest Triathlon in the World: Miami Local Crushes Guinness World Record

Member Spotlight | Longest Triathlon in the World: Miami Local Crushes Guinness World Record

This article was originally posted on PR Newswire. All news and content provided by Anthony DeNito and Jon Gudmundsson of Wheel Heroes.

MIAMIAug. 15, 2018 /PRNewswire/ — Miami’s Jon Eggert Gudmundsson breaks the Guinness World Record for the longest triathlon to bring attention to Wheel Heroes, a charity which provides specialty bikes to children with disabilities.

WHAT: Jon Gudmundsson has crushed the Guinness World Record for the Longest Triathlon. The current record is 3,762 miles. Jon will complete 4,847 miles of Running, Cycling and Swimming.

WHO: Jon Eggert Gudmundsson is called “The Viking” by locals. In 2006, he became the only person to walk the circumference of Iceland – 2,300 miles in five months. In 2016, he became the only person to cycle the same route.

Several years ago, Jon’s car broke down and he decided that he didn’t really need to drive anymore. So he left the car and started cycling everywhere he went. He often participates in cycling events around Florida. He rides to the events, participates in the events, then he cycles home, often taking the scenic route.

Jon loves cycling and feels that all children, even those with disabilities, should experience that same joy. “It gives them independence, exercise and the therapy they need.” His mission during his record attempt is to draw attention to the Wheel Heroes charity which provides specialty bikes to children with disabilities. Donations to Wheel Heroes can be made at jonthewheelhero.com.

WHEN: Jon has already passed the Guinness World Record and will continue to add miles until his final date of Aug. 26, 2018, at the LA Fitness swimming pool at 20505 S Dixie Hwy., Cutler Bay, FL 33189 at 3 p.m.

WHERE: Jon will complete the last mile in the LA Fitness swimming pool at 20505 S Dixie Hwy., Cutler Bay, FL 33189 at Aug. 26, 2018, at 3 p.m.

Image provided by Wheel Heroes.

MEDIA CONTACT:

Anthony DeNito: 305-323-5195, news@anthonydenito.comwww.wheelheroes.co

Wheel Heroes Inc. is a Non-Profit charity 501(c)(3)

Anthony DeNito

305-323-5195

RE/MAX ADVANCE REALTY 

myrealtor@anthonydenito.com

www.facebook.com/anthonydenito 

SOURCE Wheel Heroes

Related Links

http://www.wheelheroes.co


Recommended Reading

The 16-8 Fasting Diet

The 16-8 Fasting Diet

Question:

I am a member of LA Fitness in Marietta, Georgia and I saw an advertisement about you accepting email questions. I was wondering what you think about 16-8 fasting diet. My doctor told me about it. I’ve read a lot about it but it appears it’s just for obese people which I’m not. I need to lose about 10 to 15 pounds. Any advice would be much appreciated.

– Donna G.

Answer:

From what I know of this variation of increasingly popular intermittent fasting, the 16-8 approach is strictly time based, with eating condensed into 8 hours after a 16 hour fast. Periodic fasting (time restricted feeding) allows one to forgo traditional calorie-counting in an attempt to reduce overall caloric intake. Successful long-term weight loss methods also incorporate routine food intake recording, weight monitoring and 150 minutes per week of moderate intensity exercise.

Current articles show the following about intermittent fasting… In a small New Zealand study1 of 37 subjects with type 2 diabetes and obesity, 5:2 fasting over 12 weeks improved weight, HgA1C, fasting glucose, and reduced need for medication, though there were more hypoglycemic events. An even smaller pilot study2 on obese individuals following 16-8 fasting over 12 weeks resulted in lower systolic blood pressure, reduced daily intake by approximately 340 calories, and nearly 3% loss of body weight compared to controls. A Registered Dietitian’s review3 concluded that “There’s clear disagreement even among researchers on the benefits of fasting and which type of fasting would be best for which individuals,” yet “Fasting may be a viable weight loss option for obese individuals who can’t stick to a daily calorie restriction.”

The effect on normal-weight individuals is not known. See our previous answer to “Will intermittent fasting help me lose weight?” by clicking here.

References:

  1. Intermittent fasting in Type 2 diabetes mellitus and the risk of hypoglycaemia: a randomized control trial. BT Corley, et al. February 2018. Diabetic Medicine. https://doi.org/10.1111/dme.13595
  2. Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. K Gabel et al. June 2018 Nutrition and Healthy Aging 4(4): 345-353.
  3. Fasting Regimens for Weight Loss. Densie Webb. February 2018. Today’s Dietitian 20(2): 34

– 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!

15 + 14 =


Recommended Reading - Q+A

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