Archived Posts
Top 8 Nutrition Tips for Losing Fat
Debbie J., MS, RD contributed this article - After almost 2 years and posting over 100 articles on losing fat, gaining muscle, protein needs, vegetarianism, and healthy food choices, we’ve amassed a ton of nutrition guidance for you to follow! We’d love for you to...
Challenge Your Core and Build a Six-Pack with These Medicine Ball Exercises
Medicine Ball Exercises 101 – Core Exercises Developing a strong core is an essential part of your fitness routine. Not only does your “core” include a group of muscles that you probably focus on for aesthetic reasons (your abs), your core plays a very important...
How can I gain weight in muscle, not fat?
Hello, I’m 22 years old and I weigh 92 pounds. I wish to gain a few pounds; I know I need to eat more than I do. Recently, I started to work out in order to gain weight... can you guide me? How should I start my exercises and diet? …Thanks. - Jennifer To...
Is the Macronutrient Distribution Diet the BEST for WEIGHT LOSS?
I was wondering if macronutrient distribution is an effective method of achieving one's desired weight. A calculator indicated that my daily caloric intake of about 1,500 calories should be split almost equally between protein, carbohydrates, and fats (about 130 g...
SNACK SMARTER THIS SCHOOL YEAR!
This article was contributed by Debbie M., MS, RD - It’s not just the kids and teachers heading back to school that need to pay attention and make sure that they are eating healthy snacks during the day. Many people are grabbing the wrong things to manage hunger...
How do you know if you have gained muscle and not fat?
How do you know if you have gained muscle and not fat? - Janet If you’re gaining weight intentionally (other than pregnancy!) and your waistline isn’t expanding, chances are the weight increase is due to muscle. Gains in muscle mass are more likely to be...
Are there concerns about too much protein, or other supplements, adversely affecting your kidneys?
I have about 50% kidney function – damaged by years of anti-inflammatory medications. I am trying to lose weight (35 pounds would be great) and build muscle. My body fat is about 31% and I am now a 63-year-old female. I have heard conflicting information about how...
Will you lose weight if you replace some meals with protein shakes?
Someone once told me that replacing some meals with a protein shake would help me lose weight. She also said that soy was better for me (instead of whey) because it helped make lean muscle while the whey is more for body building. But I've been reading online, and...
The Next Step in Creating Lean and Sculpted Arms
Barbells and Free Weights 101 - Biceps You want bigger, stronger, more defined arms, right? Okay, some of you may not want bigger arms, but you certainly want to gain strength and definition, right? Chances are you’re probably doing the same exercises over and over...
How can you lose the last 15 pounds in your midsection?
I am 39 years old, 6 feet 4 inches tall and 240 lbs. I am having the hardest time losing the last 10-15 lbs. around my midsection. I run and lift weights and eat healthy daily I have lost 40 lbs. over last 6 months, any suggestions? - Barry B. To tackle that area...
What should you do/eat to maintain your IRON level?
What do you suggest to maintain a healthy Iron level? I am a blood donor and have often been deferred because of my count being one point under what is required. – Claudia L. What a good Samaritan you are! As an experienced blood donor myself, let me first...
Advance Your Abs with These Six-Pack Sculpting Exercises
Advanced Ab Exercises Your diet is dialed. Your cardio and resistance interval training has you leaner than ever, and your abs are starting to come into focus. It’s time to start sculpting your six-pack! Doing simple crunches and sit-ups over and over again isn’t...
Is it bad to exercise right after eating a meal?
What happens when you exercise soon after eating a meal? Does it make you gain weight in any kind of way? -Paquil Well, the primary results of exercising immediately after eating a full meal are feeling sluggish and possibly getting abdominal cramps. The...
Eating with These People can Help Keep the Weight Off, Can You Guess Who They Are?
Debbie M., MS, RD contributed this article– Who knew that eating with your family can help you obtain a trim waistline and happier disposition? When members of your household come together for mealtime, whether it is morning, noon or night, you all benefit from the...
What are vegetarian things I can eat that contain a lot of protein?
What do you recommend as a good source of proteins for vegetarians? I eat plenty of beans and legumes, fruits, vegetables, nuts, and milk products. But I often feel extremely hungry between meals. –Aparna N. It sounds like you are hitting the basics of a vegetarian...
The More You Row…Guess What Happens?
The Better You Look. Overlooked often, and underused as a result, the ROW MACHINE is a stellar piece of equipment that provides a total body workout. Not only does this machine provide an incredible cardiovascular workout, but it incorporates a style of high...
Can you flatten your stomach with diet alone?
I'm a 34 year-old guy. I drive a truck for a living. The easiest thing to eat on the road are sandwiches, but I use fat-free turkey, cheddar and a little mustard; along with my 5 grams protein and 6 grams fiber per slice of bread. I eat one sandwich every 2 hours...
3 Fat Shedding Cardio Machine Programs You Need to Use
Cardio Machines 101 – Choosing the best programs for losing weight and body fat. Hopping on a piece of cardio equipment and hitting the quick start button is fine now and again, but like any workout, you need to change it up a bit. Cardio machines offer some...
What can I eat quickly to get me through a high-intensity workout first thing in the morning?
I go to the gym as the very first thing I do in the morning (5 a.m.). I keep hearing/ reading you should eat and not work out on an empty stomach. What would be a good thing to eat before I get to the gym and start working out? I’m kind of on a time crunch when I...
2 Simple Exercises to Sculpt Your Shoulders
Barbells & Free Weights 101 – Shoulder Exercises Are you looking to sculpt your shoulders? You’re in luck! With this 1-2 combination of barbell & free weight exercises you’ll have shoulders that are as chiseled as an ancient Greek sculpture in no time. On a...