Proper Carb Sources to Fuel Workouts | Q+A

Proper Carb Sources to Fuel Workouts | Q+A

by | Sep 7, 2017 | All, Ask Our Dietitian, Fitness, Home, Nutrition

Question:

Thank you for providing this resource for questions. To gain lean mass, I am trying to eat 1 gram of protein for each 1lb of body weight. That is 190 grams protein for me, which is a heck of a lot of chicken or beef! What do you think about reducing meat and protein shakes and substituting some moderate protein complex carbs for all the white rice, noodles and white potatoes I see in typical body builder diets?

For example, reading labels I note that edamame spaghetti has 25 grams protein per serving. Black lentils and quinoa can be cooked together (lentils=13 grams; quinoa 6 grams protein per serving). Edamame/roasted soy snack nuts have 13 grams protein and very little fat.

Also, for complex carbs can I mix just a little grain with black beans or does it have to be exactly equal portions to get a complete amino acid protein profile? Are there any energy level disadvantages to resistance training with these carb sources fueling my workouts? Thank you for answering my questions.

– Eric M.

Answer:

Thank you for sharing your grain-based Nutrition Facts panel observations!

1) I agree with substituting some moderate protein complex carbs. The volume of animal tissue to supply 190 grams protein means more saturated fat and cholesterol, and is unnecessary! Don’t forget about vegetables, which offer as much protein per calorie as do traditional starches. 

2) Yes, you can mix carbohydrate sources to get a complete amino acid profile for the day. They don’t have to be equivalent portions at one sitting. The key for vegetarians is variety of grains. You still eat meat (and I’ll assume fish, eggs, and milk products), so you’re getting plenty of amino acids otherwise.

3) The only disadvantage I see from carbohydrate sources fueling your resistance training is that without other protein sources, the quantity of carbohydrates will have to be high to reach your personal 190 gm protein target, and that may mean poor insulin sensitivity in the long run.

– 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.

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Namaste Healthy

Namaste Healthy

by | Sep 6, 2017 | All, Exercises, Fitness, Home, Workouts

“Yoga takes you into the present moment, the only place where life exists.” – Anonymous

Yoga is all inclusive. Give it a try for a complete body, mind, and soul transformation. This healthy lifestyle workout both strengthens and helps brings relaxation to your body. Having originated approximately 5,000 years ago in India, this age-old practice continues strong today. Some describe Yoga as a science, while others practice it for its spiritual aspects, a way to combine the physical realm with the spiritual realm. Whichever way you choose to see it, one thing is certain, Yoga is here to stay.

But, what is Yoga exactly?

It’s all about “harmonizing the body with the mind and breath through the means of various breathing exercises, yoga poses (asanas) and meditation.”1 If you’re new to this form of fitness, don’t be intimidated, the necessities needed for Yoga are pretty basic. When it comes to clothing, the looser, the better. As yoga requires a lot of fluid body movements, try to wear clothing that doesn’t constrict you too much. Generally, women typically opt for leggings and a somewhat form-fitting top, while men usually wear shorts, however loose pants work just as well. No shoes or socks are needed for classes, and some Yogis choose to leave their shoes at the door. LA Fitness offers complimentary yoga mats for its members to use. If you are bringing your own, consider a mat that grips well to the floor.

The claimed health benefits of Yoga are astounding. Various studies have found that Yoga may help reduce the symptoms of depression and anxiety2, aid in improvement of chronic back pain3, help lower blood sugar in those suffering from either type 1 or type 2 diabetes4, boost energy5 and mood6, while also having positive effects for those battling heart disease7, cancer8, and other illnesses. It’s amazing how such a non-forceful workout approach can be so beneficial to our bodies. Below is a list of five different styles of Yoga that are said to have certain effects on the body.

Use code “Yoga15” to save 15% off ShopLAFitness.com for National Yoga Month!**

1. Ashtanga or Power Yoga – For Weight Loss

Astanga Yoga is a type of yoga is based on eight principles: Yama (moral codes), Niyama (self-purification and study), Asana (posture), Pranayama (breath control), Pratyahara (sense control), Dharana (concentration), Dhyana (meditation), and Samadhi (absorption into the Universal). Power Yoga is an offshoot of Astanga Yoga, which uses the same poses, just sped up.

Fun fact: The yoga classes offered at LA Fitness are based on a Vinyasa flow. This type of yoga flows smoothly from pose to pose and closely resembles Ashtanga and Power yoga.

2. Iyengar Yoga – For Strength and Stamina

Iyengar Yoga is a form of Hatha yoga that was developed by Yoga Master B.K.S. Iyengar. It corrects alignment of all parts of the body and establishes a sense of well-being. The precision of each pose is supposed to help assist in building strength, stamina, balance and flexibility. No two classes are ever the same. This method is all about developing better attention to detail.

3. Yin Yoga – For Relaxation

Imagine Yin Yoga as a slower paced version of basic yoga. Now before you think this sounds unchallenging, it’s actually quite difficult, while still bringing relaxation to your body. Yin Yoga requires its students to hold postures, or asanas, for longer periods of time. This is supposed to target the deeper tissues of the body, rather than the superficial tissues alone. It’s not uncommon for poses to be held 3 to 5 minutes at a time, sometimes even as long as 20 minutes. The poses for this style of Yoga are similar in form to meditating.

4. Bhakti Yoga – For Love

This Yoga practice may be for love, but not in the traditional romantic way we may first come to think of. Bhakti is one of the major six branches of Yoga, which focuses on cultivating a love and spiritual devotion. Bhakti Yoga is also known as the path to self-realization. It’s a form of yoga that is recommended for those who feel they are in touch with their emotions. It the path of the heart and devotion. The ultimate goal of practicing Bhakti Yoga is to reach a state of pure bliss, reached only when surrendering oneself.10

5. Bikram Yoga – For Healing

Bikram Yoga is a form of Yoga that involves repeating the same set of 26 poses in set cycles over a 90-minute time frame. According to the official Bikram Yoga site this style is intended to “systematically move fresh, oxygenated blood to 100 percent of your body, to each organ and fiber.”9 Bikram style yoga is often grouped together with hot yoga, due to the fact that these classes take place in a hot room, either at or above body temperature.

Use code “Yoga15” to save 15% off ShopLAFitness.com for National Yoga Month!**

LA Fitness, LA Fitness Living Healthy Blog, LAF, Yoga, Bikram Yoga, Yin Yoga, Iyengar Yoga, Bhakti Yoga, Ashtanga Yoga, Power Yoga, meditation methods, different yoga styles, B.K.S. Iyengar, Yoga at LA Fitness, National Yoga Month, history of Yoga, what is Yoga

Lisa K., Grey’s Peak (elevation 14,278). The tenth-highest summit of the Rocky Mountains in Colorado.

Interested in trying yoga out for yourself? In order to get a deeper understanding, we interviewed LAF Group Fitness Yoga instructor Lisa K. who helped us understand Yoga on a different, and more personal, level.

Q: How has Yoga influenced you? How many years have you been practicing?

Lisa K.: Yoga has given me permission to slow down, pause and be present. We all experience different levels of stress in our lives and practicing yoga has also allowed me to focus inward and enjoy the energy and positive flow of each class. After I practice I feel stronger both physically and mentally and my mind is at peace. I started practicing in 2005 when I was in the midst of raising my children, working full time and getting my master’s degree. My stress level was at an all-time high and a friend suggested that I try her yoga class. It was truly a life-changing gift!

Q: What can those new to Yoga expect to gain from attending a Group Fitness Yoga class?

LK: Yoga is more than touching your toes! It can help to relieve stress, build strength, stretch your muscles, increase flexibility, stimulate your immune system and leave you feeling calm and centered. The beauty of yoga is that we’re all practicing at different levels and instructors will show modifications for each pose so no one will feel left out, lost or discouraged. Members are reminded that some participants have been doing yoga for years while others are experiencing their first time on the mat. We “practice” together and support each other without competition or judgment.

Q: Why should members include adding Yoga to their exercise routine?

LK: By adding yoga to your fitness routine you’ll likely be rewarded with better posture, increased balance, strength, mindful breathing to reduce stress and increased awareness on how YOU and your body feel. Yoga is said to help eliminate toxins from your body and improve circulation and can help lower your blood pressure. Each class ends with a Savasana; which is a few minutes of conscious relaxation. Now doesn’t that all sound divine?

Q: In honor of National Yoga Month, would you mind sharing one of your favorite Yoga mantras with us?

LK: “May all beings everywhere be happy and free. In some way, may I contribute to that happiness and freedom for all.”

Q: If you could give one piece of advice to our readers, what would it be?

LK: A few thoughts: Open your mind and try something new. Be patient with yourself. Set aside any judgment or self-doubt. Focus inward on what you hope to receive by attending the class. Be aware of how your body feels in each pose. Honor your limitations and celebrate your successes. Breathe. Repeat.

 

 

Feeling inspired to get your Yoga fitness on? Well, LA Fitness has you covered! Check out our list of Group Fitness Yoga classes at a location near you.*

*Group Fitness Class offerings and schedules vary by location.

**Offer expires at midnight on September 31st, 2017. 

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Prostate Cancer & You | Q+A

Prostate Cancer & You | Q+A

by | Sep 5, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I am a 57-year-old male who was a professional football player and athlete all my life. I happened to get Prostate cancer, which is being controlled by Elligard, which is hormonal therapy. Look it up to view the side effects. It reduces my testosterone down to nothing, to not feed the cancer cells.  I do one hour of cardio every night {Low intensity and hi intensity mixed} I also due upper body workouts twice a week with four different exercises per body part and two sets of twenty per. I end up with 160 reps per body part for entire upper body all within an hour. Same with legs. I lost 25% of muscle mass because of medicine.

I am a certified NASM and AFAA personal trainer for years but suck at nutrition. 1/2 quart of egg whites and avocado for breakfast, tuna or chicken salad with horseradish sauce for lunch and lean turkey, fish or chicken for dinner. Usually not any carbs unless I have multi grain bread with tuna or chicken. Two scoops of protein a day with water. Need to find a way to maintain and increase a little muscle mass with nutrition. Hope you have ideas.

– Rocky C.

Answer:

Okay Rocky, I looked it up! The drug you refer to has base name leuprolide and I’ve noted its mechanism of action and side effects. Check. That doesn’t change the fact that testosterone is helpful, but not required for gaining lean mass. Women with only 1/10 the testosterone of men can get quite muscular!  Research supports the notion that with progressive resistance training, men with prostate cancer taking anti-androgens can still increase muscle mass and strength.

I hope you are open to changing up your diet (which currently reflects what someone might eat to slim down). To feed your muscles and prompt them to grow in response to your admirable workouts, you’ll need more calories, notably from fats and carbohydrates. As you know, carbohydrates help stimulate the release of insulin, which is a growth-triggering hormone. Insulin’s anabolic effects in the muscle are three-fold: it helps prevent the breakdown of protein, enhances glucose uptake into cells for energy and building, and promotes protein synthesis.

To make your body’s natural insulin work for you, proper nutrient timing and intensive weight training are critical. Priming your system before a workout (to increase circulating insulin in anticipation of a macronutrient load later) is key to taking advantage of insulin’s normal post-digestive metabolic process. To do so, you should eat 15-30 grams low-glycemic (complex) carbohydrate about a half-hour before the start of your lifting/resistance work, then have 30 grams of easily-digestible (simple) carbohydrate at the end of your workout or within 30 minutes while muscle is most receptive to nutrient storage. Each of these should be paired with an equivalent amount of protein. Low-glycemic carbs include sweet potato, oatmeal, quinoa and beans. Easily-digestible carbs include flake cereals, white crackers and pretzels, and pasta.

In addition, for overall calories and micronutrients, I’d suggest adding a variety of nuts and vegetables to your day. Good luck!

– 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.

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Commit to Fit | Member Spotlights

Commit to Fit | Member Spotlights

by | Sep 4, 2017 | All, Community, Fitness, Home

commit to fit logo, LA Fitness, member fitness goals

Do you have a fitness goal? Let us know here! To learn more about Commit to fit, click here.

Goals, Commitments, Community

These are our most recent members who have committed to their fitness goals.

Jessica P.

Jessica P. is getting married in April! She plans on working out, in addition to Pilates. Congratulations Jessica P.!

Dominic E.

Dominic E. wants to lose weight and eventually run a marathon – you can do it! Keep at it and never give up!

Kray T.

Kray T. uses fitness as a way to live a healthy lifestyle, stay fit, and help with anti-aging. Lookin’ good, Kray!

Meghan D.

Meghan D. plans on staying fit during her pregnancy, way to go fit mama!

Ryan H.

Ryan H.’s goal is to maintain – which is sometimes just as hard as losing weight in the first place! Keep it up!

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ASK A TRAINER: Ep. 5 – What’s the Best Way for Toning the Tummy Area?

ASK A TRAINER: Ep. 5 – What’s the Best Way for Toning the Tummy Area?

by | Sep 1, 2017 | All, Ask A Trainer, Community, Exercises, Fitness, Home, Workouts

Ask A Trainer: Featured Question of the Week

LA Fitness Pro Results® Master Trainer, Geoff F., explains some helpful ways to tone the tummy area. Hint: Steer clear of crunches! Find out what really works for toning the core by watching the video below.

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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**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights.

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