Posts Tagged ‘ Obesity ’

Protein – What’s its role in your fitness plan!?


Protein – What’s the Role?

When patients, clients, and friends ask me about protein, there seems to be a lot of confusing information as to the purpose of increasing one’s intake of protein for muscle building, fat burning, and the use of protein throughout one’s exercise patterns.

So let’s say that you want to build some lean mass.  Muscles growth occurs when a stimulus or range of stimuli placed upon the muscles, tendons, ligaments, and bones is significant enough that it causes the muscles to adapt and change by increasing the size of muscle fibers as well as the amount of muscle fibers a motor unit can innervate/activate to increase an individual’s strength.  In other words, lifting heavy weights and performing resistance exercises is how you grow and strengthen your muscles.  Consuming protein alone will not get it done.

An important principle behind hypertrophy (increased your muscle size) is the concept of progressive overload meaning that with increased sets, weight, and repetitions, this effect will cause growth in muscles.

If you choose to swap out carbs for a diet high in protein, you will also increase your chance of success with weight loss according to the American Journal of Clinical Nutrition.  Why you ask?  Your body spends more energy processing dietary protein than carbs.  For everyone 100 calories of protein that you consume, 20-30% of those calories are burn by your body as opposed to 5-10% of those calories being burned by the body for 100 calories of carbs.

high-protein-diet optionswhey-protein-powder

These are some of the reasons why the feeling of satiety becomes more effective with protein than carbs or fats.  Because it takes our body’s longer to burn protein than carbs or fat, our body tends to absorb more of the nutrients in a high protein diet.  This allows the body to preserve its lean mass which allows individuals to have faster metabolism to aid in body fat loss when at rest.

How much protein do I need?            

For those that are wondering how much protein you should incorporate into your diet is dependent on the specific goal that you are reaching for.  According the American College of Sports Medicine, the recommended daily protein intake for athletes is 1.2 – 1.8 grams per kilogram of body weight to achieve increase muscle mass along with resistance training.  Individuals that are less active will require less protein (0.8-1.0 grams)

Protein Power Foods include:

–          Lean Meat, Fish, Poultry

–          Eggs (Egg Beaters/Egg Whites)

–          Nuts

–          Peanut Butter (Low Sodium)

–          Soy

–          Beans

–          Greek Yogurt

–          Quinoa

If you would like more specific information regarding your needs, consulting a Registered Dietician or Certified Specialist in Sports Dietetics/Fitness professional can provide you with personalized guidance.

Stay FiT with iCardioFiT!

Reggie Laroche

The Clinical Exercise Physiologist

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iCardio: Can you be FiT and be Overweight?


Well the answer to this question is Yes.

However, the question you should be asking yourself is can I be at an optimum HEALTH status being overweight? Having a BMI of 25 -29.9 places you in the Overweight category. While being in the 30 + range categorizes you at OBESE. By being Overweight/Obese places you at RISK for certain syndromes like high blood pressure, Type II diabetes, high cholesterol, etc. Now don’t get me wrong, I definitely want everyone to achieve there optimum aerobic capacity at whatever weight you’re at, because it help reduce your risk of Heart Disease, but how does your blood lipid profile look like? Reducing your risk from Very high risk to High risk still places you at a disadvantage in having complete control of your health.

How’s your total cholesterol, LDL, Triglycerides, and HDL‘s looking like? Being responsible and realizing the importance of “Knowing your numbers” like one of my colleagues, Cardiologist Dr. Theodore Feldman would say; Knowing your numbers will allow you to take control of your current health status and will allow to makes the necessary life style changes to improve your health.

So while you have your iCardio sessions, combine them with those iCardioFiTFoods to not only keep your current level of conditioning up but to incorporate healthy nutritional options that can better your health and power/fuel your workout!

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Reggie Laroche

The Exercise Physiologist

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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