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Fitness Together Burlington Newsletter

Fitness Together Burlington Newsletter

Hi Everyone!

Well summer has arrived and its finally getting warm outside.  The sun is coming out and its time to enjoy it!  In this email you will see a couple health and fitness articles that I hope you enjoy and incorporate into your healthy lifestyle.  The first of which is on protein consumption which has been a hot topic of discussion lately.  The second is an article on the 5 exercises you MUST DO!  I'm sure none of you are familiar with any of them!  We also have another edition of Bobby's nutrition corner.  I hope you enjoy it!

Our June client of the Month is Mary.  Mary has been a model of what we look for here at FT in our clients.  Always on time, always making time for extra cardio, and always listening to new information that we pass along.  Mary has incorporated HIIT cardio into her off days and reaping the benefits of it.  Congrats Mary!

The winner of April/May's cardio club is Jen!  Congrats Jen, you are an inspiration to all of us!  I'd like to mention that Helen came in second place and Wayne came in Third!  Congrats to those two as well. 

For our June-July Cardio Club we are doing a new challenge.  Instead of the normal calories burned, we have decided that Cardio Club will be Calories burned, inches lost, and Body Fat Percentage lost.  If you are interested in doing this sixty day challenge you MUST sign up by Friday June 3rd.  Talk to any of us today and get your measurements done!

For those current clients and past clients out there who are looking to get a boost on their session count, remember referring new clients will get you 4 sessions!  Please talk to one of us today about someone in your life you think can benefit from our help.

The Five Exercises You Must Do

 

What's the number one reason you don't exercise? If you said lack of time, I hear ya. Everyone is busy and we all want ways to squeeze our workouts into an already full day. Well, you'll have to look for a new reason to skip your workouts because I've found the answer. I surveyed personal trainers all over the U.S. and asked them: "If you only had five exercises for your clients, which ones would they be?" 

 

1. Squats.

Why They Rock: Most trainers agree that squats are one of the best exercises you can do. Squats work your glutes, quads, hamstrings and calves all at once.

How to Do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight. Keep your knees behind your toes; make sure everything's pointing in the same direction. Do not go lower than 90 degrees. Do this move 2-3 non-consecutive days a week for 12-16 reps.  

 

2. Push Ups.

Why They Rock: Push ups, like squats, are compound movements using almost all the muscles of your body. You'll work your chest, shoulders, triceps, back and abs.

How to Do It: Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulders, body in a straight line from head to toe. Don't sag in the middle and don't stick your butt up in the air. Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up. Variations include incline, decline, wall pushups or, for masochists, one-armed pushups. Do this move 2-3 non-consecutive days a week and add a rep each time you do the exercise.  

 

3. Lunges.

Why They Rock: Like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves.

How to Do It: Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lungeposition, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don't let your knee bend past your toes. Variations: front lunges, back lunges and side lunges. Do this exercise 2-3 times per week for 12 to 16 reps.  

 

4. The Plank.

Why It Rocks: The plank (or hover) is an isolation move used in Pilates and Yoga and works the abs, back, arms and legs. The plank also targets your internal abdominal muscles.

How to Do It: Lie face down on mat with elbows resting on floor next to chest. Push your body off the floor in a pushup position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes.  

 

5. Lat Pulldown

Why It Rocks: The lat pulldown works on the major muscles of your back (the latissmus dorsi), which helps you burn calories and, of course, strengthen your back.

How to Do It: Sit on the lat pulldown machine and hold the bar with palms out and wider than shoulders. Pull your abs in and lean back slightly. Bend your elbows and pull the bar down towards your chin, contracting the outer muscles of your back. Do this exercise 2-3 times a week using enough weight to complete 12-16 repetitions. If you don't have access to a gym, try a one-armed row. See how it's done.

If you have a busy schedule, incorporating these five moves 2 or 3 times a week will help strengthen your muscles and bones, as well as burn more calories. Don't forget to do some cardio exercise as well! 

 

 

How Much Protein Do You Need?
 Are you confused about how much protein you need? Many athletes and exercisers are increasing their protein intake to help them both lose weight and build more muscle, but is that the right way to go? It makes sense that, since muscles are made of protein, eating more dietary protein will help you build more muscle. However, science tells us that isn't always the case.

A Little Bit of Science

Proteins are the basic building blocks of the human body. They are made up of amino acids, and help build muscles, blood, skin, hair, nails and internal organs. Next to water, protein is the most plentiful substance in the body, and most of it (around 60% to 70%) is located in the skeletal muscles.

There are 20 amino acids that are required for growth by the human body and all but eight can be produced in your body. These eight amino acids, called essential amino acids, must be supplied by food and/or supplements. The other twelve non-essential amino acids are made within the body, but both essential and non-essential amino acids are needed to synthesize proteins. What does all this mean? It means that if you don't supply your body with the essential amino acids it needs, your body may be limited in the amount of protein it can use to build muscle.

 

Getting the Right Kind of Protein

Foods that contain all of the essential amino acids are called complete proteins. These foods include beef, chicken, fish, eggs, milk and just about anything else derived from animal sources. Incomplete proteins don't have all of the essential amino acids and generally include vegetables, fruits, grains, seeds and nuts. So, if you're a vegetarian, does this mean you can't get complete protein? Not at all. Below is a chart listing some incomplete proteins. To get all of the essential amino acids, simply choose foods from two or more of the columns(At bottom of article).  

 

Most experts believe that most people get more than enough protein daily. In fact, some believe the average sedentary American eats about 50% more than the

recommended daily amount , which ranges from 40-70 grams each day depending on your gender, age and situation. If you're an exerciser, however, your protein needs may increase since resistance training and endurance workouts can rapidly break down muscle protein. A position statement published by the ADA, DOC and ACSM recommends that endurance and strength-trained athletes have between 1.2 and 1.7 g/kg (0.5 - 0.8 grams per pound) of protein for the best performance and health.

 

What if you're trying to build more muscle? Shouldn't you eat even more protein? Not necessarily. There's evidence that bodybuilders, much like exercisers or athletes, do require more protein but that any more than double the RDA won't necessarily help you build more muscle. In one study, experts studied three groups of weight lifters: A low protein group (0.86 g/kg), a moderate protein group (1.40 g/kg) and a high protein group (2.40 g/kg) and found that, "There were no effects of varying protein intake on indexes of lean body mass."

 

In essence, the more you exercise, the greater your protein needs will be. However, taking it too far, for example more than doubling your protein intake, won't necessarily help you build more muscle.

 

How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg

2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 154 lb male who is a regular exerciser and lifts weights

154 lbs/2.2 = 70kg

70kg x 1.5 = 105 gm protein/day

 

Calculating Protein as a Percentage of Total Calories

Another way to calculate how much protein you need is by using daily calorie intake and the percentage of calories that will come from protein. To do this, you'll need to know how many calories your body needs each day.

First, find out what your Basal Metabolic Rate is by using a BMR calculator.

Next, figure out how many calories you burn through daily activity and add that number to your BMR. This gives you an estimate of how many calories you need to maintain your current weight.

After you've figured out your maintenance calories, next figure out what percentage of your diet will come from protein. The percentage you choose will be based on your goals, fitness level, age, body type and metabolic rate. Most experts recommend that your protein intake be somewhere between 15 and 30%. When you've determined your desired percentage of protein, multiply that percentage by the total number of calories for the day.

Example:

For a 140lb female, calorie intake=1800 calories, protein=20%:

1800 x .20 = 360 calories from protein. Since 1 gram of protein = 4 calories, divide protein calories by four:

360/4 = 90 grams of protein per day.

No matter what your calculations are, remember that there are no magic foods or supplements that can replace the right training and the right diet. The foundation of any program, whether your goal is to lose weight or gain muscle, is a combination of strength training and a healthy diet that includes carbs, with a balance of protein and fat.

Sources:

American Heart Association. "High-Protein Diets." Accessed: Sept 22, 2009. http://www.americanheart.org/presenter.jhtml?identifier=11234

DietaryFiberFood.com. RDA: Protein Requirement for Humans. Accessed: Sept 22, 2009. http://www.dietaryfiberfood.com/protein-requirement.php.

Lemon, P. Beyond the Zone: Protein Needs of Active Individuals. J Am Coll Nut, 2000; 19(90005): 513S-521S.

Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. 2009 Mar;109(3):509-27.

Tarnopolsky, MA; Atkinson, SA; MacDougall, JD; et al. Evaluation of protein requirements for trained strength athletes. J Appl Physiol. 1992 Nov;73(5):1986-95.

 

 

Grain

Legumes

Seeds & Nuts

Vegetables

Barley

Beans

Sesame Seeds

Leafy Greens

Corn Meal

Lentils

Sunflower Seeds

Broccoli

Oats

Peas

Walnuts


Rice

Peanuts

Cashews


Pasta
Whole Grain Breads

 

 

Soy Products

Other Nuts