Size matters... portion size that is!

Most of us are guilty of overindulging in our favorite decadent foods or eating until we feel that the buttons of our pants are about to pop right off. With many super-sized restaurant portions and enormous servings, it’s almost inevitable that we fall into this trap. However, with the proper guidance, game plan, and strategy, we can conquer this super-sized way of life. First off, it is important to understand why it is that we overeat. First and foremost, we eat for nutrition, energy, and to satisfy our hunger. It is when we have fulfilled those needs and keep going instead of knowing when to stop, that we go overboard. It is helpful to understand what kind of eater you are. Do you eat out of boredom, because the food is right in front of you, you don’t want it to go to waste, mindlessly eat, or maybe you are an emotional eater? Identifying which type you are, will definitely help you find the best strategy to kick this habit. Whatever your reason may be, learning the appropriate portion size for your body type is crucial for a healthy lifestyle and proper weight management. 

Daily recommended food intake:

True, the Food Pyramid is a bit old school but it still remains a great resource and handy reference. For a more personalized plan and updated guide, visit http://www.choosemyplate.gov/

A helpful guide for food measurements:

Helpful tips and strategies:

• Eat out of plates, bowls, and cups that match your desired serving size. For example, you can purchase bowls that hold only 1 cup or other containers that have notches indicating various measurements. Eating right out of those measuring tools does the trick.
• Prepare your food ahead of time. Dividing bulk foods into small ziplock bags according to serving size not only helps control how much you consume, but it is also extremely convenient especially when you are on the go. This also eliminates mindless eating straight from a family sized bag of chips, cookies, etc.
• Divide your plate into food groups to make sure you are getting in all your servings of fruits, veggies, protein, carbs, etc. for the day.

• Use smaller plates, bowls, and cups. Using an enormous sized bowl for cereal makes you want to fill the entire thing and you unknowingly end up eating double to triple the amount of an average serving size.
• Use measuring cups- they work!
• Keep a food log to keep yourself accountable. Think, do I really want to have to write down that I ate that spoonful of ice cream?
• Read food labels for accurate serving sizes.

You do not have to eliminate certain foods completely from your diet, but keeping them in moderation as well as everything else is key. As children we have been told that we must “clean our plate” and make sure we eat everything. This is not the case; realize when you are full and when to stop. It is more than okay to bring home leftovers. Remember, everyone is different; find the strategy that works best for you and you’ll be well on your way to a healthier you. Finally, the combination of a well-balanced diet along with regular physical activity is the key to an overall healthy lifestyle.

References

"ChooseMyPlate.gov." ChooseMyPlate.gov. N.p., n.d. Web. 26 Mar. 2013.

"Dietary Guidelines: Build a Healthy Base." Dietary Guidelines: Build a Healthy Base. N.p., n.d. Web. 26 Mar. 2013.

"Your Guide To Calories And Portion Sizes." Prevention. N.p., n.d. Web. 26 Mar. 2013.

Kimi Ma

ACE-CPT

Having a Partner vs. Working out Solo

You may be trying hard to get regular exercise and make healthy food choices, but if you don't have like-minded friends, this can be hard to get into. Working out by yourself can be pretty difficult. I highly recommend finding a workout partner to maximize your program. When it comes to exercise, you don't have to go it alone. In fact, studies show you'll improve your overall results by working out with a partner. It's why Lance Armstrong and Matthew McConaughey team up for athletic challenges, and why Madonna and Gwyneth are forever together at the gym. Even Barack and Michelle are known for sweating it out together. Yet, sometimes it’s not for everyone. There are some benefits to working out by yourself as well as with a partner.

There are 5 key reasons why having a partner is a good course of action:

1.    They provide motivation. Having a partner helps for the days when you don't want to work out, they will be there to get you out the door. And for the days they feel like skipping, you will get them to the gym. When you want to give up completely, they will talk you into sticking with your plan.

2.    They serve as spotters. When you do exercises such as bench press, squats, military press, etc. Your partner can help spot you. They will keep your workouts safer yet more challenging at the same time, along with checking your form to make sure it is proper the whole time. By having a spotter you will be able to push yourself to new peaks because you will have them to help you.

3.    They increase your exercise arsenal. There are numerous strength moves you can do with your partner, like crunches with a medicine ball, partner pushups and leg tosses. These are fun and very effective.

4.    They provide companionship. Misery loves company. Working out can be lonely, especially long cardio sessions. Having a friend next to you to talk with while you slave away on the elliptical can make the time fly by and actually make it fun rather than a chore.

5.    They provide competition. There is nothing in this world that makes us as human beings push ourselves to new limits like the thrill of competition. If you have a partner who is slightly stronger than you, it can be surprising to see how hard they will push themselves to surpass their partner and they joy they would get from doing so.

Some reason to go solo:

1.    Nothing but time. When you work out by yourself there is nothing holding you back except you. You don't have to wait for anyone to work out just when it is convenient for yourself and you can make your workout as long or as short as you want it to be.

2.    Speed efficient. Generally working with a partner takes longer do to the waiting time in between set. If you just want a quick workout you are able to power through it without a partner holding you back. Especially if you and a partner are at different strengths, you lose a lot of time simply changing the weights.

3.    Less distractions. Working out by yourself also takes out distractions. It allows you to focus on your workout and tune the outside world out. Too often there are just workout groups standing around and talking rather than actually working out.

Moral of the story is plan to see that having a partner is in most cases seems to provide more benefits than working out by yourself. I personally work out on my own normally only for the reason that my schedule doesn't allow me to really link up with a partner. I would work out with a partner if I had the option. Working out by myself is annoying sometimes because I can't push myself to my max potential in certain areas without one. Plus it's nice to see gains as a team; it makes the sense of accomplishment greater. So if having a workout partner is not for you, that’s fine, but at least consider giving it a try.

-Will Perdue
AFFA Certified
U.S. Marine

Don’t Skip Carbs

We all need energy in order to exercise and work out. Whether your goal is to lose weight, gain muscle, or train for a sport, everyone needs a certain amount of energy (Earle & Baechle, 2004). Carbohydrates represent the main energy source for our body. In addition, carbohydrates are necessary for complete metabolism of fatty acids, which helps prevent ketosis (a potential harmful condition). So when you see people cutting out carbs completely from their diet, they are not only depriving their body of energy to exercise (hence they are cranky), but they are also putting their body at risk for ketosis.

The body stores carbohydrates in the form of glycogen within the liver and muscles. The muscle glycogen storage represents the largest reserve, followed by liver storage, and a small percentage in the blood (McArdle, Katch & Katch, 2010).

Role of Carbs

1.  Energy source: Main energy source for exercise
2.  Protein sparer: Helps preserve our body’s protein tissue by not breaking it down for energy; a lack of glycogen stores causes the body to derive glucose from our amino acids (protein), which is not what we want
3. Prevents ketosis: parts of carbohydrate breakdown assist in fat oxidation, which ultimately helps prevent accumulation of ketone bodies (ketosis)
4. CNS fuel: our central nervous system needs a continuous stream of carbohydrate energy for proper functioning; it solely relies on carbohydrates for energy; a lack of this energy to the CNS can impair exercise performance and if sustained, can ultimately lead to unconsciousness and brain damage

How much?

The recommended intake for physically active individuals, according to exercise physiologists, should be around 60% of daily calories. For high intensity training, it is recommended to increase that percentage to about 70% of total calories (McArdle, Katch & Katch, 2010).

Scientific evidence has proven that a carbohydrate deficient diet depletes muscle and liver glycogen at a rapid pace. In addition, it impairs performance in short anaerobic exercise and prolonged intense aerobic exercise (McArdle, Katch & Katch, 2010).

What to eat?

-          Whole Grains (pasta, cereal, bread)

-          Vegetables (broccoli, asparagus, etc)

-          Fruits (oranges, berries, pears, etc)

Moral of this blog: Eat your carbs!

Ryan Benito

NSCA-CPT

References

McArdle, W. D., Katch , F. I., & Katch, V. L. (2010).Exercise physiology. (7th ed.). Baltimore, MD: Lippincott Williams & Wilkings.

Earle, R. W., & Baechle, T. R. (2004). Nsca's essentials of personal training. Champaign, IL: Human Kinetics.

THE MIGHTY EGG and CHD

 Myths and Facts

The egg, one of nature’s near perfect foods, has received negative attention in recent years and reductions in egg consumption have been widely recommended to lower blood cholesterol levels and prevent coronary artery disease (CHD). Taking a closer look however, many of the studies that were conducted did not find a  correlation with the cholesterol found in eggs to CHD. 

In these studies many factors were not taken into account, such as the levels of fats and saturated fats that the participants consumed on a daily basis. Let’s remember that all of these things; fats, saturated and unsaturated (along with salts and sugars), cholesterol including low density lipoprotein (bad cholesterol) and high density lipoprotein (good cholesterol) are all essential for our bodies.  They are all used to maintain the daily functions our bodies perform. The problems come from elevated levels of many of these in an individual’s daily diet.

The egg yolk though feared, actually contains an abundance of vitamins including the 4 essential fat soluble vitamins that help your body function, healthy fatty acids, all the essential amino acids required and various minerals.  Tossing out the egg yolk, means you lose 100% of the fat soluble vitamins contained in eggs. A,D,E,K and carotenoids. You may ask yourself what the fat soluble vitamins actually do, and the truth is they do much more than you can imagine. Fat soluble vitamins boost your immune system, reduce risk of cancer, keep your bones, teeth and skin healthy, support the thyroid gland, reduce the damaging effects of diabetes, and promote healthy growth in children to list but a few.

 

 Conclusion

To avoid elevations in blood cholesterol and reduce CHD risk the public has been advised to consume no more than 300mg per day of cholesterol and limit consumption of eggs, which contain about 213mg of cholesterol per egg.  However eggs contain many nutrients besides cholesterol, including unsaturated fats, essential amino acids, folate and other B vitamins. In addition, consumption of eggs instead of carbohydrate-rich foods may raise high-density lipoprotein (HDL) cholesterol levels and decrease blood glycemic and insulinemic responses.

So unless you have a prior heart condition, there’s no need to dispose of the yolk, and as long as your diet is relatively clean and you stay away from processed and fast foods you have little to fear from the egg.

 Turo Gamez NSCA-CPT

were, b. f. JAMA Network | JAMA | A Prospective Study of Egg Consumptionand Risk of Cardiovascular Diseasein Men and Women. JAMA Network | JAMA | Home. Retrieved February 4, 2013, from http://jama.jamanetwork.com/article.aspx?articleid=189529

Baechle, T. R., & Earle, R. W. (2000). Nutrition Factors in Health and Performance. Essentials of strength training and conditioning (2nd ed., pp. (.,)). Champaign, Ill.: Human Kinetics. 

 

Protein Intake: Past and Current Research

We have all seen the ads on TV and in magazines for protein powders, protein bars and other high protein drinks, advertised as essentials that everyone should add to their diet in order to have ripped abs and big muscles, but is that extra protein actually helping us out? Are our bodies utilizing all the protein we take in?

In a study performed in 2008 by Moore et al., it was found that muscle and albumin protein synthesis were maximally stimulated at a dose of 20 grams of protein following resistance exercise. Increasing doses of protein following resistance training were shown to have no further increase in mps or aps, and protein in excess of this amount was found to be lost to oxidation. In another study performed in 2009, focusing on young and elderly subjects, by Symons et al., a comparison of 30 grams of protein consumption and 90 grams was observed. In this study it was shown that the muscle protein synthesis was increased by 50% with a 30 gram does of protein and that no further increase in muscle protein synthesis was observed at higher doses. Based on the results from these two studies it has widely been accepted that no further benefit would be seen in a practical setting in which individuals were ingesting more than 20 to 30 grams of protein per meal. However, more recent studies have contradicted this widely held dogma.

While muscle protein synthesis does appear to reach its upper limits approaching 20-30 grams of protein, studies have shown that protein intake serves a larger role inside the body than just to build muscles. In a review written by Drs. Deutz and Wolfe, the two examine why this long held belief that individuals utilizing the 20-30 gram intake range per meal might be misguided. In their article, Wolfe and Deutz discuss the overall affect of protein ingestion as it relates to anabolism (the synthesis of complex molecules from simpler ones). In their article they explain that the anabolic response is measured as a function of both protein synthesis and breakdown and that projections of anabolism compared to protein intake have no maximal limit incontrast with the long held belief of ingesting at most 30 grams of protein per meal.

While these seperate indications for protein intake may be contradictory we can take away a few things from these observations. While earlier research performed by Moore et al. and Symons et al. show a maximal muscle protein synthesis at 20-30 grams of protein intake a meal, Wolfe and Deutsz suggest that this figure may not take into account a realistic view of metabolism of an individual in their daily life.

Remember that protein is not used just for muscle synthesis. It also plays vital roles in several other functions of your body. Consumption of protein has also been found to increase satiety. As with all diet changes, be sure to consult with a healthcare professional, especially if you have any pre-existing health conditions.

To Your Health,

Ryan Hasapes 

References

1.Deutz NE, Wolfe RR. Is there a maximal anabolic response to protein intake with a meal?. Clinical Nutrition. 2012 November 27

2.Symons TB, Sheffield-Moore M, Wolfe RR, Paddon-Jones D. A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. J Am Diet Assoc. 2009 Sep;109(9):1582-6.

3.Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, Prior T, Tarnopolsky MA, Phillips SM. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009 Jan;89(1):161-8.

Broccoli 101

We all remember as children having to finish our broccoli before we got to have our dessert. Well, Mom was definitely onto something. This natural superfood actually provides us with various incredible health benefits. There is much evidence that broccoli is superior and out ranks most other competing vegetables in nutritional value. 

Broccoli has it all, containing calcium, fiber, vitamins A, K and C, protein, fiber, and much more. The amount of vitamin C that broccoli contains is more than that of even oranges (CNN Health, 2000). Its fiber content has been shown to lower cholesterol and help the process of digestion along. It also houses various anti-inflammatory and detoxifying nutrients as well as antioxidants. This vegetable has been shown to prevent colon cancer and stroke while decreasing the risk for cataracts and improving vision, containing carotenoids such as lutein and zeaxanthin. Broccoli has also been shown to promote healthy skin and skin repair. It is well equipped with cancer fighting agents such as isothiocyanates that promote other cancer battling phase 2 enzymes. These enzymes act as neutralizers for potentially cancerous substances, keeping them from infecting healthy cells (CNN Health, 2000). In addition, broccoli also contains a miracle organic sulfur called Sulforaphane that promotes better vision, lowers blood pressure to decrease the risk for hypertension, and protects against cancer causing tumors and stomach bacteria that can lead to ulcers (Mercola, 2012).

For all you calorie counters out there, this is a great go-to snack or addition to any meal with only 34 calories per 100 grams (Cline, 2012). 

How to buy broccoli:

• look for tightly packed heads
• heads should be a dark green color
• stalks should be smooth and firm
• stay away from discolored heads containing any open or yellowing buds as well as those that feel mushy or soft

Ways to prepare broccoli:

• Raw
• Microwaved
• Steamed
• Stir Fried
• Boiled

All in all, broccoli is one of the most nutritious foods you can consume and one of the biggest favors you can do for your body. Now that you have the 411 on this almighty vegetable, its time to get your broccoli on and try out different ways to eat this super food and see which is your favorite.

Kimi Ma

ACE - CPT

References

Cline, J. (October, 2012). Food Focus: Broccoli. IDEA Fitness Journal. 

Mercola, Dr. (2012, September 23). Mounting Evidence Pegs Broccoli as One of Nature's Most Health-Promoting Foods, Tackling Hypertension, Cancer, and More. Mercola.com.  Retrieved January 26, 2012 from http://articles.mercola.com/sites/articles/archive/2012/09/23/broccoli-health-benefits.aspx. 

Wilcox, J. (2012, July 1). Health Benefits of Broccoli. Forbes. Retrieved January 26, 2012 from http://www.forbes.com/sites/juliewilcox/2012/07/01/health-benefits-of-broccoli/

Broccoli Beats Most Other Veggies in Health Benefits (2000, April, 17). CNN Health. Retrieved January 26, 2012 from http://articles.cnn.com/2000-04-13/health/broccoli.benefits.wmd_1_brassica-chemoprotection-laboratory-broccoli-isothiocyanates?_s=PM:FOOD

High Intensity Interval Training (HIIT) alternates low & high intensity activities. Example: alternate 30sec sprinting with 60sec jogging for 10-30mins. Spinning & Tabata are other popular forms of Interval Training.
But is HIIT really more efficient to lose fat than steady state cardio? In this post you'll get a comparison between both in terms of fat loss.

How Cardio Helps Fat Loss. To lose fat you need a caloric deficit. Either by eating less calories or by burning more calories or both. Here's how HIIT & steady state cardio help you create this caloric deficit:

• Burn Calories. Your body uses the food you eat as fuel for cardio. The more & higher intensity cardio you do, the more calories you'll burn.
• Increase Metabolic Rate. Your body burns more calories at rest during the hours post cardio. This is the post-workout afterburn or EPOC.
• Eat More. Cardio allows you eat more while having a caloric deficit. This can prevent starvation with lighter males/females.

There are more ways that cardio can help fat loss, but they don't matter within the context of this post. What matters is that you need a caloric deficit to lose fat (and you can do this without cardio, through dieting & lifting alone).

How Much Calories Does Cardio Burn? Everything depends on the intensity at which you do cardio, and how long you do it. Here are some estimates:

• Low Intensity. Less than 65% of your max heart rate. Walking burns only 5kcal/min. That's why it's not efficient for fat loss.
• Moderate Intensity. 65-85% of your max heart rate. Steady state cardio at moderate intensity on the elliptical trainer burns about 10kcal/min.
• High Intensity. +85% of your max heart rate. Sprints burn 15kcal/min. But most people can't sustain this kind of intensity for long.

These are estimates. The best way to find out how much you burn is using the bodybugg. And people who've used it, found that HIIT burns about the same or less calories than steady state cardio. 2 reasons:

• Average intensity is the same since HIIT alternates between high & low intensities (sprints then jogging). So you end up burning 10kcal/min.
• Most people never get the most out of HIIT because they aren't pushing themselves hard enough. Meaning: never until their muscles burn.

EPOC. Then there's HIIT's biggest selling point: EPOC. According to this study HIIT has an EPOC of 14% vs 7% with steady state cardio. So if 30mins of HIIT burns as much as 30mins steady state cardio, that's 342kcal vs 321kcal.
Do 30mins HIIT 3x/week (which is a lot) and you'll burn 252kcal per month extra from EPOC. Since you need to burn 3500kcal to lose 1lb fat this is insignificant. But again, these numbers are estimates. Use the bodybugg for proof.
So in theory HIIT will burn more than steady state cardio through EPOC, but not as much as people usually think.

Cardio Duration. The longer you do cardio, the more total calories you'll burn. You must be in really good shape to handle 30mins HIIT while anyone can do 45mins moderate intensity steady state cardio. Compare calories burned:

• 30mins HIIT: burns 324kcal (incl 14% EPOC)
• 45mins steady state cardio: burns 481kcal (incl 7% EPOC)

So you'll burn 628kcal/month more if you do 3x45mins steady state cardio than if you'd do 3x30mins HIIT. But people usually do 20mins HIIT. This would burn 228kcal incl EPOC or 3036kcal/month less. Which is almost 1lb of fat.

Cardio Frequency. 20mins of HIIT 3x/week is hard to recover from because it's high intensity. You will stall if you do StrongLifts 5x5 + HIIT 3x/week. But you can easily do steady state cardio 4x/week without issues.
4x45mins steady state cardio per week burns 7696kcal/month or +2lbs of fat. 3x20mins of HIIT only burns 2736kcal/month. So HIIT burns less total calories, is harder physically & mentally and causes stalling by messing with recovery.
Again: don't believe me. Get the bodybugg and do the test. Compare how many calories you burn with HIIT vs steady state cardio. Then decide what is most efficient knowing that burning more calories matters most to lose fat.

Should You Never Do HIIT? No. HIIT has benefits: it takes less time, is more fun and more things I won't get into here. Did I write that you won't lose fat if you do HIIT? No, you will. But less than you might think.
My point is that for fat loss burning calories matters. Steady state cardio burns more calories and with less effort. Here are 5 quick cardio tips to lose fat:

1. Don't do HIIT if you do StrongLifts 5x5. Your legs will never get enough recovery. Do steady state cardio only. Up to 4x45mins/week.
2. Don't do HIIT if you're a beginner with zero fitness levels. This would be like starting with 220lbs on Squats. Build base fitness levels first.
3. If you lack time to do 4x45mins/week steady state cardio, do 3x30mins. This burns about as many as calories as 3x30mins HIIT does.
4. If you lack time to do 3x30mins/week steady state cardio, focus on diet & strength. You'll lose fat, but slower. Accept it.
5. If you get bored of the steady state cardio: get over it. It's meant to be effective, not fun. Really. Once you've got body fat down you can quit it.

And the reason why Shaun T and his max interval training are so popular is because it exceeds the traditional HIIT 30mins. Also it is for more overall fitness rather than just fat lose. I personally do insanity from time to time and I think it is one of the best workouts out there to date. For one afterwards you are pooring in sweat and then you just have a feeling of accomplishment set in. So to each there own, however im gonna conclude with if you just want to loose fat then stick with steady state cardio, but if you want to build muscle along with lose some fat and have a little more fun, then HIIT or Insanity is the path for you.

-William Perdue
 Personal Trainer
 Marine