resting metabolic rate testing

Question: I saw a trainer post something in the club about resting metabolic rate testing. What is this, and is it worth it?

Answer:  Resting metabolic rate (RMR) testing is something that’s becoming much more common, and for good reason. Your resting metabolic rate is essentially the number of calories needed to maintain basic bodily functions, and represents the approximate number of calories you would burn if you laid in bed for 24 hours doing nothing. When someone is trying to reach a specific weight goal, they often want to pinpoint (as accurately as possible) how many calories they need to reach that goal. Knowing your RMR is the first step in that process, and obtaining a measured RMR is more accurate than using a standard equation. Your metabolic rate is determined by a breath test, which measures your oxygen consumption and carbon dioxide production. These values can be directly linked to caloric expenditure. Keep in mind, once you know your RMR, you also have to determine how many calories you burn through daily activity and the digestion of food, and also factor in a surplus or deficit if you want to gain or lose weight. A personal trainer can help you calculate your total caloric expenditure, which takes into account all of these variables. Then, you can then match this number with your dietary intake in order to reach your goals. This is what calorie balance is all about. Give it a try and see what you think!

holiday food intake

Question: I’m sure you knew this was coming. How do I manage my food intake during the holidays, especially with all the cakes, cookies, and other goodies seemingly everywhere? Help!

Answer:  I thought we were going to skirt by without addressing this, but I’m glad you asked. Interestingly enough, the answer depends almost entirely on you. Assuming you’re susceptible to sweets and other treats, you really only have three options—go all-out and worry about the ramifications later, avoid them at all costs, or take a reasoned approach and indulge to a modest degree. I think most people would argue that the third idea is the best one. After all, why not treat yourself to a few holiday goodies, especially if you can limit yourself to one or two here and there. And don’t forget to continue with your workouts during this time as well. Restricting foods that you truly enjoy will only increase your cravings for them, and make for an unhappy holiday season. Bottom line—it comes down to choice, and you can choose to make healthy decisions or not, but you have to be realistic. Keep variety, moderation, and balance in mind, and reward yourself for being active all year long!   

warm-ups

Question: How come I never see anyone else doing a warm-up prior to working out?

Answer:  That’s a great question, and one that’s relatively easy to answer. Most people simply don’t make time for a warm-up. Lots of folks just want to “get in and get out,” and don’t really consider the benefits of properly preparing the body for exercise. Let’s highlight a few of these benefits, so you have justification for incorporating it into your workout.

1.       Increases the temperature of your muscles and joints, which makes movement more efficient and reduces the risk of injury

2.       Causes blood vessels to dilate, which shuttles oxygen and nutrients to the muscles, allowing you to achieve peak performance

3.       Prepares you for exercise mentally, heightening your senses and allowing you to focus and concentrate on the work at hand

There are lots of other benefits, but no matter why you do it, a simple fact remains. You will feel better and perform better if you include a warm-up in your exercise session. Take five minutes, and do some light cardiovascular exercise, along with a few basic bodyweight strength exercises. Try the elliptical or some fast walking, and throw in some lunges, push-ups, squats, or planks. And don’t forget, it’s best to try and mimic your actual workout if possible!

carbs, proteins, and fats

Question: Everyone seems to do something different when it comes to carbs, proteins, and fats. Some advocate higher carb, some higher protein, and some very low fat. How do I know who’s right?

Answer:  This is a great question, and a somewhat difficult one to answer, since it really depends on your goals. Keep in mind, there is an Acceptable Macronutrient Distribution Range (AMDR) for each macronutrient. Generally speaking, you should shoot for 45-65% carbohydrate, 20-35% fat, and 10-35% protein. If you’re an athlete or you’re focused on the cardio end of the exercise spectrum, then you should be more liberal with your carb intake, while getting adequate protein and fat. If you’re focused on strength training and you’re looking to add mass and size, you’d be wise to aim for 50% carbohydrate, 25% protein, and 25% fat. If you want to lose weight, it may be advisable to decrease carbohydrate intake (to a level of 40-45%), and then slightly increase healthy protein and fat consumption. Remember, these percent changes may not seem like much, but there’s varying calorie levels associated with each of these goals. Again, the recommendations above are generalities, but hopefully they shed some light on the direction you might want to head in based on your specific health and wellness goals. And, of course, the focus should be on consuming whole grains, unsaturated fats, and lean proteins whenever possible. As always, if you need more personalized recommendations, talk to a certified personal trainer or a registered dietitian.

personal trainer

Question: I just joined a health club, but I’m a little lost as to what I should be doing. Someone suggested getting a personal trainer, but they can be pricey. Is hiring a trainer worth it?

                                                

Answer: Absolutely! The right personal trainer can literally transform your life. They’re there to educate, motivate, and inspire, and frankly, that’s worth its weight in gold. From goal setting and proper exercise form to program design and diet advice, trainers will have the answers. But that’s not even the best part. Trainers offer accountability, friendship, and a much-needed support system as you embark on your wellness journey. Let’s face it—we all struggle with getting to the gym now and then. But trainers can make working out a lot of fun, and they can challenge you consistently, which will ultimately get you better results. Look at it this way…if your car needs to be fixed, you take it to a mechanic because they know what they’re doing. The same can be said for your body. Take care of it as best you can, and if you need help, seek out an expert at your local club. Just make sure they have solid credentials, and a strong background in fitness, kinesiology, strength and conditioning, or sports medicine.

buy organic

Question: I have a few friends encouraging me to buy organic. There are obviously two sides to every story, so I’d love to hear your take on the pros and cons of organic foods.

                                                                                                    

Answer: There is definitely an ongoing debate about whether you should eat organic foods or not. Some say eating organic is a no-brainer because of the potential ingestion of hormones, antibiotics, pesticides and other dubious additives found in conventionally grown foods. On the other hand, some argue that organic foods are similar in nutritional quality, yet they cost more and aren’t all that accessible. Here’s the real deal. Although it’s true that organic foods are more expensive, there is a legitimate reason for the added cost. More care, time, and money go into growing organic crops, and those costs are typically passed on to the consumer (much like products in other industries). Even if they are more expensive, many folks would argue that the added cost is worth it because organic foods are healthier for you.  Though this may seem logical, there really isn’t a lot of research to back up this claim. Several studies tout the benefits of eating more fruits and vegetables regardless of how they’re grown. If the nutritional quality of the food doesn’t sway you, there’s also this idea that organic farming is better for the environment. This may be true, but you need to remember to buy locally-grown foods. If you happen to live in California, but your organic produce is grown in Florida, you’re doing more harm than good from an environmental perspective. Bottom line—if you can afford it, and you can buy local, go for it! If you do decide to make the switch, focus on purchasing these foods first: peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, pears, spinach, and potatoes. These are known as the “Dirty Dozen” and generally have the highest concentrations of pesticides. You should also get in the habit of washing your produce thoroughly before eating!

wrist and ankle weights with cardio

Question: I heard that adding wrist and ankle weights while doing cardio will increase my calorie burn significantly. Sound like a good idea?

Answer:  In a word, no! Adding these types of weights can increase the calories burned during your exercise sessions, but only to a very modest degree. In addition, they can throw off the biomechanics of your movements, and potentially cause injuries to the shoulders, elbows, wrists, and ankles. They’re simply not worth it. You can get a much more effective workout by simply increasing the intensity and/or duration of your cardiovascular exercise. Or better yet, throw in some occasional high-intensity interval training (HIIT) sessions…that will really crank up the calorie burn!    

muscular imbalance

Question: I just started lifting weights and noticed that I have some significant muscular imbalances when it comes to strength. Is this normal, and if so, what can I do about it?

                                                

Answer: This is completely normal, and is something that most people deal with when they start a strength training program. Most of us have a dominant side that becomes stronger as we age, thanks to repetitive use. This leaves us with a weaker side that can make strength training more challenging. Luckily, these weaknesses can be overcome. If you engage in a regular lifting program, your weaker side will gradually catch up over time. You don’t even need to focus specifically on your weaker areas, though many people do, in order to balance things out a bit faster. Bottom line—consistent training and time will create a balanced and strong body, so just stick with it!   

Gluten-free diet

Question: A friend of mine has been following a gluten-free diet, and is losing weight and feeling more energetic than she has in awhile. That said, she is not gluten intolerant and doesn’t have celiac disease. Is this diet recommended for weight loss and general health?

                                                                                                    

Answer: This diet is not intended for presumably healthy individuals, and there isn’t any research to indicate that it helps with anything other than gluten intolerance or celiac disease. There are many so-called “experts” out there that attribute the inability to lose weight, or a lack of energy, to any number of dietary factors, including gluten. Unfortunately, they can’t point to any studies indicating that gluten is the problem, and if that’s the case, a lack of gluten is unlikely to be the solution. Celiac disease is diagnosed with a blood test and an intestinal biopsy, and gluten intolerance is typically diagnosed if gastrointestinal symptoms persist in the absence of a clinical diagnosis. Your friend is likely experiencing weight loss as the result of following a more restrictive, lower calorie diet, and this probably explains her renewed energy level as well. If she wants to continue the diet, that’s completely fine, but it probably isn’t necessary to reach her health and wellness goals.