AAT: Ep. 22 – Is Cardio or Strength Training Better for Weight Loss?

AAT: Ep. 22 – Is Cardio or Strength Training Better for Weight Loss?

by | Jun 1, 2018 | All, Ask A Trainer, Fitness, Home, Workouts

Ask A Trainer: Featured Question of the Week

LA Fitness Pro Results® Master Trainer, Stone T., gives his expert advice on whether or not cardio or strength training is best for weight loss.

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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Healthy Suggestions for Breakfast, Lunch and Snacks!

Healthy Suggestions for Breakfast, Lunch and Snacks!

by | May 31, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

I am 54 and I am 6’3″ and weigh 365 pounds. I have been strength training for 4 months with the help of a trainer. I need some guidance as to what to eat to lose weight. My training has been building muscle and strength but not much weight loss. I don’t always have much flexibility for dinner in what my wife cooks but I do control breakfast and lunch. I wonder if I am eating too many carbs and not enough protein. I could use suggestions for healthy breakfast, lunch, and snacks.

– Tom O.

Answer:

Given your anthropometrics, age and an assumed exercise routine of 2-3x per week, your anticipated energy needs for weight loss are in the range of 3,500-4,000 calories per day. That may seem like a lot, but it’s just as possible you are maintaining with more as it is you’re maintaining with fewer calories. Your calculated resting metabolic rate (RMR) is close to 2,600 calories and you should consume that amount at minimum daily. To start, I’d take the mid-point of about 3,000 calories (half way between RMR and lower range of total energy needs) to work with.

Saving 1/3 of that figure for your evening eating gives us 2,000 calories to work with. I’d suggest dividing that between 2 meals of 750 calories each and 2 snacks of 250 calories each. Your goal isn’t to count calories exactly, but to eat a volume of healthy foods that represent those amounts.

Here are some meals and snack suggestions for you:

750 Calories 

Option #1

  • 3 whole wheat waffles
  • 1 cup sliced strawberries
  • 1 tablespoon margarine
  • 2 egg Denver omelet (peeper, onion, ham)
  • 1 tablespoon feta cheese
  • 8 fl oz nonfat milk

Option #2

  • 1.5 cups oatmeal
  • 1/3 cup chopped pecans
  • 2 dates, diced
  • 3 oz Canadian bacon
  • 1/2 medium grapefruit

Option #3

  • 8″ sub/hoagie roll
  • 5 oz turkey breast
  • 1 tablespoon mayonnaise
  • 1/2 cup spinach
  • sliced tomato, cucumber, and peppers
  • 1 cup broccoli cheese soup

Option #4

  • 5 oz grilled salmon
  • medium sweet potato
  • 1 tablespoon margarine
  • 1 cup green beans
  • 1/2 cup coleslaw
  • medium banana

250 Calories 

Option #1

  • 4″ oatmeal raisin cookie
  • 8 fl oz soymilk

Option #2

  • 1/4 cup raw almonds
  • 1/2 medium apple

Option #3

  • 1/2 cup tuna salad
  • 6 Triscuits

Option #4

  • 4 oz bean and cheese burrito
  • 1/4 cup salsa

– 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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Fine Dining Meets Casual at Made Nice NYC

Fine Dining Meets Casual at Made Nice NYC

by | May 30, 2018 | All, Home, Nutrition

Chef Daniel DiStefano. Photo provided by: Made Nice

Meet Chef Daniel DiStefano of Made Nice, a casual dining restaurant located in NYC with roots in fine dining. The meals prepared at Made Nice marry healthy and fresh seasonal ingredients together to serve guests the very best while on-the-go.

Q: With roots based in fine dining, what caused you to make the switch to Made Nice?

Chef Daniel DiStefano: I think there’s no better way to gain a foundation in the kitchen or in a restaurant than by working in fine dining.  It teaches you discipline and a strong work ethic, and you gain unique experiences that don’t exist in other restaurant environments.  Unfortunately, only a handful of people in the world can afford to experience fine dining. What brought me to Made Nice was the opportunity to give many, many more people a taste of fine dining, every day.

Q: Made Nice is grab-and-go made healthy, how do you keep things fresh and the customers coming back?

DD: We change the majority of the menu seasonally, about four times per year, but we are constantly trying new flavor profile and techniques.  We’re constantly evolving our menu to keep things exciting and fresh — we actually rely on change to drive our creativity.

Q: What are your two favorite ingredients to combine that many may not think go together?

DD: We often use three unexpected ingredients together to season our soups and sauces: salt, lime, and cayenne. The salt brings out the flavor, the lime balances acidity and the cayenne adds just a hint of spice. On their own, each of these ingredients has a unique flavor profile, but together they create the ultimate seasoning spice.

Q: How can our readers make healthy eating a part of their everyday lifestyle?

DD: I think most people believe eating clean or cooking from scratch is just too time-consuming. As with most things, planning ahead definitely makes it quicker and easier. In the kitchen, we often refer to the French term “mis en place,” or having everything in place.  If you take a bit of time on the weekend to plan ahead for the week, it makes eating well throughout the week much easier!

Q: Does your menu change seasonally? How does incorporating seasonal produce add to the flavor of your dishes?

DD: Our menu changes seasonally about four to five times per year.  We always want to serve food in its best light, when it’s freshest and tastes best. Being in NYC and having the Union Square Greenmarket just a few blocks away makes it very easy to stay inspired.

 

Some responses have been edited for length and/or clarity. 

Made Nice NYC is located at the following location:

Made Nice NYC

LA Fitness North Bergen

Distance to closest LA Fitness: 5.1 miles to North Bergen LA Fitness 

Lime Yogurt Vinaigrette

Photography by: Evan Sung

Ingredients

 

  • 2 cups Greek yogurt
  • 1/2 Granny Smith Apple, peeled and sliced
  • 1/2 Cucumber, peeled and sliced
  • 1/4 cup Lime Juice
  • Cayenne Pepper to taste
  • Salt to taste

Method

 

  1. Combine the apple and cucumber in a blender and blend until smooth.
  2. Transfer the mixture to a mixing bowl, and add the yogurt lime juice.
  3. Whisk until all the ingredients are incorporated.
  4. Season with salt and cayenne pepper to taste.
  5. Toss with kale, charred avocado, shaved radish, cucumber and apple (or whatever vegetables you like!) and serve.

Featured Recipes

Healthy Advice for Over-eaters

Healthy Advice for Over-eaters

by | May 29, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

I have trouble with overeating. I find it difficult to control myself when other people are eating unhealthy foods such as chips, pastries, pizza and fast food. My brother invites me to potlucks and there are foods there that I know I cannot control myself with. Also, my mom invites me to eat at fast food restaurants. Whenever I eat those foods, at the moment I feel good, but then 20 minutes later (or when I find out that I gained weight), I feel guilty and frustrated. I’m tired of going through the same cycle over and over again. I want to be free from that cycle and gain new healthy habits that I can manage myself, such as having willpower and control. Anything that would be helpful.

– Gema N.V.

Answer:

Kudos to you for acknowledging a weakness and reaching out for help. You should have the health and nutrition your body deserves. All of the advice and education I could provide here would not in itself lead you to healthier habits, however. Willpower and self-control regarding food are really about your relationship and beliefs about food. You need to examine those (the “why”) before you can move forward (the “how”).

Keep in mind that if you have been dieting or restricting yourself, it is common to over-consume when given the opportunity. You mentioned accepting invitations from a couple of family members, so I understand the difficulty in separating yourself from those environments. However, you are responsible for what goes in your mouth and how much. Bringing your own food (even to share) may be a solution to join them while maintaining a healthy intake.

A support group or self-help guide are good options for delving into how you think about food, your body, and your nutrition, and what certain foods or eating situations may represent to you. If you are feeling trapped in a cycle of binging and guilt, consider finding an eating disorder specialist who can help you reduce feelings of shame, increase self-acceptance and steer you to a better path.

“As I began to love myself I freed myself of anything that is no good for my health – food, people, things, situations, and everything that drew me down and away from myself. At first I called this attitude a healthy egoism. Today I know it is ‘Love of Oneself’.“ — Charlie Chaplin, 1959

– 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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Member Spotlight | The Journey to Gain Weight

Member Spotlight | The Journey to Gain Weight

by | May 28, 2018 | All, Community, Fitness, Home, Member Stories

In the fitness world, a common issue seems to be the struggle to lose weight, but that’s not that case for everyone. Adrianna E., of Orange City, Florida, has fought her entire life to gain weight. Growing up, she struggled to weigh even 100 lbs. She had always been naturally thin, but this was different. Her diet didn’t help her situation. Adrianna would eat about twice a day, which led to her feeling completely drained 24/7, and contributed to the fact that she was unhealthily underweight. It was an uphill battle, which she seemed to be losing. Still, she pushed on and wanted more for herself.

It was after high school graduation, when Adrianna had her mind set on becoming a law enforcement officer, that she realized she had to make a change. After going through the Junior Law Enforcement Academy, she realized she needed to get into much better shape before she could see her dreams come to fruition. This is when Adrianna decided to join LA Fitness, with the added assistance of a personal trainer.

The Change Begins

Adrianna E. began working with Pro Results® personal trainer*, David A. With his help, Adrianna learned that she was not doomed to be underweight forever, and that she could exercise control over her own body. With that, her mindset began to change, and she began working to make healthy changes in her life. Unfortunately, every great story, and every great hero, has some roadblocks along the way.

A year and a half into her fitness journey, Adrianna found out that she was extremely sick and was confined to bed rest for three long months. She was devastated to think that all of her hard work with her trainer, David, would be gone, and all of the progress she made would vanish. It’s these moments, when the odds seem stacked against us, that we are tested mentally to keep pushing on.

Adrianna knew she would get back to the gym.

After being cleared to go back to the gym, Adrianna credits her trainer David for helping her get motivated again, and feel better than she did before. When she started the training program, she weighed 100 lbs., and now she is proud to say she weighs a healthy 127 lbs., and feels the best she ever has!

Where She Is Now

Adrianna continues to train 3 to 4 times a week. While she admits it can be difficult finding the time for the gym between full-time school and full-time work, she has learned that when you want something bad enough, you will find a way to make time.

Her cardio sessions are limited to 1-2 times a week, “just to keep [her] heart happy,” but she focuses mainly on weightlifting, in order to help build her muscles. She admits that the biggest change has been her diet. She went from eating two meals a day to eating every three to four hours. Adrianna no longer eats fast food; and while she still loves her pizza and tacos, she makes sure to eat those things in moderation, and instead, fuel her body with what she knows will make it feel good.

Adrianna plans to spend 2018 focusing on gaining strength, and in her words, if “tons of gains come along with that, I’m not complaining!”

Overall, I have learned that absolutely anything is possible for yourself if you try hard enough to make it happen. I’m forever grateful for LA Fitness and my trainer, David A. I will never live without the gym again! This is not just a “journey” for me anymore – it has become a lifestyle.

Adrianna E.

LA Fitness Pro Results® Client

Advice From Adrianna 

“Do not compare yourself to others in the midst of your own fitness journey. You are in a competition with nobody but yourself. Always strive to be better than who you were yesterday, never who somebody else is today.” – Adrianna E., LA Fitness Pro Results® Client

*Pro Results® services are subject to a separate agreement and an additional fee.

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.

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