Pre-Workout For Females | Q+A

Pre-Workout For Females | Q+A

by | Aug 15, 2017 | All, Ask Our Dietitian, Fitness, Home, Nutrition, Workouts

Question:

As a female looking to build lean muscle, would you recommend pre workout, BCAA’s or neither? If you do what products do you like?

– Brittany H.

Answer:

The basic nutrition approach to gaining lean mass for a female is quite similar to that for a man – increase fuel and building blocks to support the increase in anaerobic work. How can I gain weight in muscle, not fat? 

Suitable easily digestible protein and carb-balanced snacks are discussed in previous articles Is an actual breakfast or a pre-workout drink formula best before a morning workout? and What are the Best Foods to Eat Before & After a Workout? | Q+A to name a couple. 

It seems you’d like to know specifically about supplements to give you an edge. Creatine is known to improve weight-training results and is generally safe. Branched chain amino acids “BCAAs” (though I prefer longer peptides) can be part of a pre-workout formula which also has medium-chain triglycerides (MCTs) and some carbohydrates to give enough energy to support a workout. See Do I need a pre workout drink? answered. I am a big fan of real food, so don’t promote any products by brand. In looking for a pre-workout powder, avoid more than 200mg caffeine, vasodilators like nitrous oxide (NO) and combinations of more than 3 stimulants. 4 Myths and Facts You Need to Know about Dietary Supplements

– 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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ASK A TRAINER: Ep. 2 – Body Weight vs Heavy Weight; Which is Better?

ASK A TRAINER: Ep. 2 – Body Weight vs Heavy Weight; Which is Better?

by | Aug 11, 2017 | All, Ask A Trainer, Community, Exercises, Fitness, Home, Workouts

Welcome to another edition of Ask A Trainer!

LA Fitness Pro Results® Master Trainer, Geoff F., answers our question of the week. Check it out 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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Sweating for the Wedding | Q+A

Sweating for the Wedding | Q+A

by | Aug 10, 2017 | All, Ask Our Dietitian, Community, Fitness, Home, Nutrition, Workouts

Question:

Hi, I’m getting married next April and want to lose 50 lbs. I’m a male 6’4 currently 280 and 53 years young! Is this realistic? By the way, I’m getting married to a fellow LA fitness member I was dating and we are now engaged.

– Gabe R.

Answer:

Woohoo! Congratulations, Gabe. Yes, it’s realistic for someone your age and size to lose 50 pounds in under a year. With regular exercise and significant dietary changes over the next 9 months, it is possible to reach your weight goal of 230 lbs. Check our other LA Fitness members’ weight loss achievements Keely’s Success Story, Footsteps Leading to Success, Mary’s 50 Pound Weight Loss Side-Effect, People Aren’t Recognizing Her! and those posted from the National Weight Control Registry at http://www.nwcr.ws/stories.htm.

You will need to maintain a consistent daily 1,000 calorie deficit and I would recommend you consume about 1800-2000 calories for now, so that means lots of physical activity. Later, if you reach a plateau or are nearing your wedding date, you can reduce to 1500 calories daily.

– 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.

LA Fitness Living Healthy subscribe button

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Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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Food Options to Drop Weight & Tone | Q+A

Food Options to Drop Weight & Tone | Q+A

by | Aug 8, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

Good afternoon, my name is Howard G., and I am a member of LA Fitness. I am a 49-year-old male, I weigh 294 lbs., and I am 6’2″.  I have been consistently working out for the past two weeks. I would like to know what would be the ideal calorie intake along with what specific foods should I consume. I am looking to drop weight which is my first goal and then to tone my body. Whatever help you can give me will be much appreciated.

– Howard G.

Answer:

Hello Howard. You really don’t want to count 2000+ calories, do you? I suspect that your interest in “what specific foods” to eat lies more in a desire to follow a plan laid out for you than in constructing one with a large/vague limit like total calories.

In suggesting a sample diet plan for you as an individual, I’d ask you to consider what are the dietary changes you know you need to make and which are the ones you are willing to consistently apply? For example, fried foods may be a problem but unavoidable in your work/social environment yet you only eat sweets because they are there, so could

consciously skip those. Often I observe that one’s diet is reasonable and he just needs to reduce portions across the board. Hint, hint.

That said, IN GENERAL, a 2000-2200 caloric intake that reflects that following meal pattern could be a place to start for the next couple of weeks for someone not used to managing his intake at all.

2 cups FRUIT

1 cup of fruits counts as:

  • 1 cup raw or cooked fruit; 1/2 cup dried fruit; or 1 cup 100% fruit juice

3 cups VEGETABLES

1 cup vegetables counts as:

  • 1 cup raw or cooked vegetables; 2 cups leafy salad greens; or 1 cup 100% vegetable juice

6 ounces GRAINS

1 ounce of grains counts as:

  • 1 slice bread; 1 ounce ready-to-eat cereal; or 1/2 cup cooked rice, pasta, or cereal

6 ounces PROTEIN

1 ounce of protein counts as:

  • 1 ounce lean meat, poultry, or seafood; 1 egg; 1 Tbsp. peanut butter; 1/4 cup cooked beans or peas; or 1/2 ounce nuts or seeds

2-3 cups DAIRY

1 cup of dairy counts as:

  • 1 cup milk; 1 cup yogurt; 1 cup fortified soy beverage; or 1 1/2 ounces natural cheese or 2 ounces processed cheese

Remainder of calories from 3 servings of healthy plant fat.

The above is based on the 2015 Dietary Guidelines which are supported in the ChooseMyPlate.gov recommendations and MyPlate checklists.

Laid out across meals and snacks with examples, it may look something like this:

Breakfast

1 fruit: small 5” banana

2 grain: 2 whole wheat waffles

1 fat: Tbsp. peanut butter

1 dairy: 8 fl. oz. 1% milk

Lunch

2 vegetable: 2 cups raw spinach

3 protein: half roasted chicken breast

1 grain: ½ C. white beans

1 fat: 2 Tbsp. reduced-fat salad dressing

Dinner

1 vegetable: ½ C cooked broccoli

3 protein: 3 oz. salmon

2 grain: 1 cup cooked brown rice

Snacks

1 grain: 3 C. popcorn

1 fat: tsp. oil for popping

1 fruit: 1 cup melon

– 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.

LA Fitness Living Healthy subscribe button

Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!

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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Commit to Fit | Member Spotlights

Commit to Fit | Member Spotlights

by | Aug 7, 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.

Elsy W., Clara Q., Elizabeth A. & Andrea A.

We love seeing family’s getting fit together! Elsy W. would like to maintain her health and weight, Clara Q. would like to lower her body fat percentage, Elizabeth A. wants to lose belly fat & Andrea A. hopes to get toned, run faster, and lift heavier! Awesome job ladies!

 

Perry W. & Rocky L.

Perry W. & Rocky L. are well on their way to accomplishing their fitness goals – it always helps to have a workout buddy! Perry W. is working on his way to getting ripped and being mentally balanced with his body. Rocky L. hopes to gain weight. We believe in you guys, keep up the hard work!

Stephanie F.

Stephanie F.’s fitness goal is to have a fit body & work out everyday! Stick to your goal Stephanie, you can do it!

Ashley R.

Ashley R. wants to loose fat & replace it with muscle. You’ve got this, Ashley!

Christian S.

Christian S. shared with us that he wants to stay in shape at 185 lbs.! If you put in the hard work you can accomplish anything Christian!

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