Posts Tagged ‘ Abdominal obesity ’

iCardioFiT: What is your Post-Workout Meal?


iCardioFiT: What’s your Post-Workout Meal?

            After posting yesterday evening, “What is your Pre-Workout Meal?” A few individuals asked me to post information about having a post workout meal!  Well here you go!

Recovery plays an important role during your exercise routine.  Post workout drinks and foods are an integral part affecting the replenishment of your glycogen stores within the muscle, the effects on muscle fatigue, and tissue repair that can allow you to train more effectively.  Many individuals not only lack a pre-workout plan but also a post-workout plan.  Proper nutrition is very important to maintain these glycogen stores so muscles will have plenty of time to rest and recover between exercise bouts.  If you are an athlete who needs to maximize your body’s performance while you’re exercising, you must replenish the nutrients lost via exercise through your dietary intake.

The best way to promote these glycogen stores is to consume carbohydrate rich foods.  (Uh Oh… did I just say Carbohydrates??)  For those who are trying to lose weight, you may be on a calorie (Carbohydrate) restricting diet, therefore hearing anything Carbohydrate is the last thing you want to hear.   For my endurance athletes and sports performance athletes… *** PAY ATTENTION!!! *** Research shows that combining protein with carbohydrate within 30 minutes of exercise nearly doubles the insulin response, which results in more stored glycogen within the muscle.  Translation:  Athletes who refueled with carbohydrate and protein post workout, had much greater muscle glycogen stores than those who only ate carbohydrate alone.  From a performance standpoint, the more fuel your body has to access within the muscle during a given competitive event or training session, the resulting side effect will be increased endurance and strength to better maximize performance and muscle efficiency to perform longer and harder.

Protein + Carbs

Protein + Carbs

Ok Reggie, how about if I don’t consider myself to be an athlete?  My goal is to strictly burn the body fat that I have on me!  Can I just stick to protein and veggies!?  … My answer Yes and No.  Let’s not forget that Vegetables and Fruit are also carbohydrates!  Do not be so consumed about the word carbohydrates, because the truth is that carbohydrates are the most effective and efficient source for energy when exercising!  The less you have in your diet, you may find your desire to exercise drastically decreased or lower than expected.  It’s also important to understand the effect it can have on building and maintaining muscle.  The combination of protein and carbs post workouts stops the breakdown of muscle and results in the maintenance and building of your lean mass!  For all my weight loss iCardioFiT exercisers out there, this increases your resting metabolism which allows you to burn more calories/day.

Got Questions? Let’s talk about it!

GeT FiT and Stay FiT with iCardioFiT! …

Comment and Subscribe!

Reggie Laroche

The Clinical Exercise Physiologist 

[Contact: Reggie Laroche — relaroche@yahoo.com — 954-205-9904 for Personal Training, Exercise and Nutrition consultations!!!!]

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iCardioFiT-Foods: Trout with Skillet Roasted Peppers


Representing  South Miami Heart Center and Baptist Health South Florida for Heart Month.

Recipe:  Trout/Skillet Roasted Peppers on a bed of whole grain rice.

Reggie Laroche

The Exercise Physiologist

#iCardioFiT … “It’s your life, Live it RIGHT!”

iCardio: When your belly enters the door first…


As many of you already realize.  America a BIG.  When I say big, I mean FAT and Overweight.  I find it very sad and disturbing to see  individuals that choose not to take care of their health.  So I decided to title this blog post: When your belly enters the door first…

Muffin top,…Pot belly,…”My pride”,…Love handles, ….all are synonymous for abdominal fat.

It sounds funny, however there are many chronic health risks to those that have large Waist Circumferences. According to the CDC Center for Health Statistics, about 34.2% of Adults of Overweight and about 33.8% of Adults are Obese. That’s 68% of Adults being Overweight/Obese in the US. Three out of four Americans will be overweight or obese by 2020, according to a new article from the Associated Press.  What is even more alarming is the amount of adolescent children that are following this same trend.  This Obesity Epidemic has to stop! The cost of obesity for a Man and Woman is approximately $2,646 and $4,879/year respectively according to an article in the New York Daily News.

When your belly enters the door first…..say Hello to Metabolic Syndrome. (i.e. High blood Pressure, Type II Diabetes, High Cholesterol (Dyslipidemia), peripheral artery disease, etc.)  These all increase your risk for Cardiovascular Disease.  Steps must be taken to reduce your risk… So what do I recommend to those that need assistance in reducing their risk factors while improve their over health and fitness.

::My Recommendation: The250:250 Rule ::

=>Exercise an Extra 250 Calories per day (Minimum of 30 min of aerobic exercise, 5 days/week)  However, at least 60-90 min of physical activity is required for weight loss to occur.

=>Eat 250 fewer Calories per day (Choose a Heart Healthy Diet:  A diet rich in fruits and vegetables; whole grain, high fiber foods.)  It is also important to maintain your hydration as well.  Many of you may think you hungry, when in actuality you’re  just dehydrated.

=>This will equal 500 fewer Calories per day.

=>Your total will be about 3500 Calories per week which = 1 lb lost/week.

This method is very simple to understand and easy to relate too.  How far you go in terms of improving your health and others around you is your decision to make.  Let your iCARDIO sessions BEGIN!!!  Let’s work to motivate yourself and those around you!!

Reggie Laroche

The Exercise Physiologist

 

 

 

 

 

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