http://www.pushfitnessftl.com Thu, 09 May 2013 15:27:23 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 http://www.pushfitnessftl.com/2012/11/14/is-greek-yogurt-better-or-just-more-expensive/ http://www.pushfitnessftl.com/2012/11/14/is-greek-yogurt-better-or-just-more-expensive/#comments Wed, 14 Nov 2012 20:24:50 +0000 Peter http://www.pushfitnessftl.com/?p=1303 Q: Whatever happened to plain old yogurt? Everything now seems to be Greek yogurt which costs close to twice as much as my store-brand. What’s the difference? A: There are many differences ranging from how each is made to texture and nutritional value – and yes, Greek yogurt wins hands down. Let’s compare a 6 oz. container of Chobani brand (my favorite) Plain Greek Yogurt to the Publix brand equivalent. Both have about the same amount of calories (Chobani, 100; Publix 110) and neither has saturated or Trans fats. But the Greek yogurt has almost half the sodium (80 mg versus 140mg), fewer carbs (7g versus 19g), fewer sugars (7 g versus 12g) and, best of all, twice as much protein (18g versus 9g). The Greek brand loses in one category: it has less calcium – 20% of the daily recommended amount versus 30% in the store brand. Greek yogurt is thicker because it is strained more during processing and so liquid is removed. This makes it creamier and a perfect replacement for recipes which call for unhealthy mayonnaise or cream cheese. You can also use Greek yogurt as a dip for fruit and veggies.]]> http://www.pushfitnessftl.com/2012/11/14/is-greek-yogurt-better-or-just-more-expensive/feed/ 0 http://www.pushfitnessftl.com/2012/08/12/one-on-one-training/ http://www.pushfitnessftl.com/2012/08/12/one-on-one-training/#comments Sun, 12 Aug 2012 20:27:54 +0000 Peter Jackson http://www.pushfitnessftl.com/?p=1233 http://www.pushfitnessftl.com/2012/08/12/one-on-one-training/feed/ 0 http://www.pushfitnessftl.com/2012/08/11/couples-training/ http://www.pushfitnessftl.com/2012/08/11/couples-training/#comments Sat, 11 Aug 2012 16:17:15 +0000 Peter Jackson http://www.pushfitnessftl.com/?p=1140 http://www.pushfitnessftl.com/2012/08/11/couples-training/feed/ 0 http://www.pushfitnessftl.com/2012/08/10/is-cardio-better-than-weight-training-to-burn-body-fat/ http://www.pushfitnessftl.com/2012/08/10/is-cardio-better-than-weight-training-to-burn-body-fat/#comments Fri, 10 Aug 2012 18:57:54 +0000 Peter Jackson http://www.pushfitnessftl.com/?p=1056 Q:  Solve an argument I’m having with my gym buddy. He says lifting weights leads to bigger muscles which speed up the body’s metabolism and burns fat. I say cardio is the best way to burn fat. Who’s right? A: You are technically correct – but let’s put this in perspective before you do your victory dance. Activities such as walking and running absolutely burn more calories than an equal amount of time spent lifting weights. But strength training with weights also plays a vital role in burning fat and is extremely important for these two reasons: 1)    Strength training builds lean muscle tissue which increases your metabolism (meaning it burns fat and calories) over time. Look at it this way: a bigger engine in your car burns more fuel; similarly, bigger muscles burn more calories. 2)     Strength training can keep your metabolism elevated (again, burning fat and calories) for hours after you have exercised while your muscles are being repaired. This is called excess post-exercise oxygen consumption or “afterburn.” Simply stated, we burn fat when we expend more calories (energy) in our physical activities than we consume with food and drink. Rather than focus on losing fat, I would suggest you focus on increasing your overall activity level, which includes everything from running up a flight of stairs instead of taking the elevator to walking the pooch – in addition to a program of cardio and weight training.  The intensity and duration of any physical activity will impact your success. For optimal results in shedding fat and gaining lean muscle, your exercise routine should consist of both cardio and resistance training – together with a well-balanced, protein rich diet. Q: Is it best to do my cardio before or after I do my strength training? A: Aside from a light cardio warm-up, I believe that cardio is best done after a strength training routine for two reasons: 1)    An intense cardio workout prior to your strength training program depletes your stored glycogen (energy) levels, leaving you fatigued and unable to perform an aggressive weight training routine; 2)    After your body depletes its glycogen reserve, it must turn to excess fat for energy. Another approach is to schedule strength training and cardio workouts on different days, or separate these activities by four or more hours (cardio in the morning, weight training in the afternoon) to maximize performance in both areas. Remember, it takes 20 minutes of aerobic activity for the body to begin to burn fat, so aim to complete three to four 45-minute cardio sessions for best results.]]> http://www.pushfitnessftl.com/2012/08/10/is-cardio-better-than-weight-training-to-burn-body-fat/feed/ 0 http://www.pushfitnessftl.com/2012/08/10/what-tyoe-of-protein-is-best/ http://www.pushfitnessftl.com/2012/08/10/what-tyoe-of-protein-is-best/#comments Fri, 10 Aug 2012 18:54:46 +0000 Peter Jackson http://www.pushfitnessftl.com/?p=1053 Q: Should I be taking a protein supplement to build muscle? Is whey protein better than casein protein? A: Protein doesn’t build muscle directly: strength training using heavy weights and resistance exercises are responsible for muscle growth.  Consuming protein alone, in the absence of weight training, will not result in muscle growth.  However, protein does play a vital role in the repair and recovery of muscle fibers that are broken down during muscle-building exercises. Proteins are made up of amino acids which our bodies need and use to build tissue and are a building block of bones, skin and blood – as well as muscles. When you engage in strenuous exercise, your muscle fibers become stressed and literally tear. Protein is needed in this process of repair and recovery, leading to bigger and thicker muscle fibers. The general recommendation for individuals who are exercising and keen to build muscle is to consume 1 gram of protein per pound of your desired body weight. So if you want to be 170 pounds, consume 170 grams of protein daily (1 gram of protein = 4 calories). Good sources of protein include chicken breast, fish (especially tuna), turkey, eggs, beans, yogurt, cheese, milk. It is possible to get an adequate supply of protein by eating well-balanced meals, but in today’s fast-paced world when many of us eat on the go, it’s a good idea (and very convenient) to use a protein supplement to make sure you are getting all of this important nutrient your body needs. Drink a protein shake at least two hours before you work out and again within an hour of finishing your session. A biological value (BV) is assigned to the absorption rate of proteins we consume; the higher the BV, the better the absorbing rate. Whey protein is digested and absorbed by the bloodstream faster (great for post-workout consumption so that your muscles get fed the nutrients they crave) than other proteins and has a BV of 104. By contract, a whole egg has a BV of 100; a glass of cow milk, 91; and casein protein (which makes up about 80% of the protein found in milk), has a BV 77. But both whey and casein protein are excellent sources of branch chain amino acids (BCAAs) and both play important roles in repairing muscle; the major difference is the absorption rate.]]> http://www.pushfitnessftl.com/2012/08/10/what-tyoe-of-protein-is-best/feed/ 0 http://www.pushfitnessftl.com/2012/08/10/glucomannan-magic-weight-loss-supplement/ http://www.pushfitnessftl.com/2012/08/10/glucomannan-magic-weight-loss-supplement/#comments Fri, 10 Aug 2012 18:50:23 +0000 Peter Jackson http://www.pushfitnessftl.com/?p=1051 Q: Have you heard of a supplement called glucomannan that’s supposed to help you lose weight? – John R., Pompano Bch. A: Glucomannan has been getting a lot of attention since national talk show celebrity Dr. Oz gave it his stamp of approval as an appetite suppressant. Derived from the root of a plant found in sub-tropical regions of Asia called Amorphophallus konjac, glucomannan is a water-soluble fiber that expands and fills the stomach making you feel full. This means you eat less and don’t have the cravings between meals that lead to overeating. Scientific reviews generally suggest it is safe and effective, although there have been isolated reports of bloating, nausea, abdominal pain and even blockages of the esophagus and intestines. Glucomannan is available in both tablet and capsule form, but the general recommendation is to dissolve a capsule in a shake or water to lessen the chance of the fiber expanding before it reaches the stomach. A prescription is not necessary, but please exercise caution and consult with your physician before taking this supplement. Remember, too, that an exercise program is necessary for lasting weight loss.]]> http://www.pushfitnessftl.com/2012/08/10/glucomannan-magic-weight-loss-supplement/feed/ 0 http://www.pushfitnessftl.com/2012/08/10/building-your-back-grip-vs-close-grip/ http://www.pushfitnessftl.com/2012/08/10/building-your-back-grip-vs-close-grip/#comments Fri, 10 Aug 2012 18:47:38 +0000 Peter Jackson http://www.pushfitnessftl.com/?p=1049 Q: Should I be doing wide-grip or close-grip movements to build the muscles in my back? A: You should be doing both because your grip (wide versus close) together with the type of movement, affects which part of your back is trained. Many guys focus on the “vanity muscles” – the chest, biceps and triceps – and fail to build the muscles of their back, leading to an imbalance which leaves you with slumped shoulders and poor posture. Your back is comprised of several muscles including the large, triangular-shaped trapezius muscles (or traps) in your upper back, the rhomboids which lie beneath them, two large muscles on the outer edges called the latissimus dorsi (or lats for short) , and the erector spinae in your middle and lower back. Generally speaking, the lats are emphasized when a wide grip is used in exercises such as the Lat Pull-down and Pull-ups. When you use a close-grip, you tend to emphasize the rhomboids and traps as your elbows remain close to your body. If you want to create a “V” shaped torso, incorporating wide-grip Lat Pull-downs into your routine is a must. Use a variety of exercises (movements), angles and grips to effectively hit all the muscles of the back. Some of the best exercises include the Lat Pull-down, Seated Cable Row, Bent-Over Barbell Row, Straight-Arm Pull-down and Reverse Cable Flye.]]> http://www.pushfitnessftl.com/2012/08/10/building-your-back-grip-vs-close-grip/feed/ 0 http://www.pushfitnessftl.com/2012/08/10/understanding-your-metabolism-and-weight-loss/ http://www.pushfitnessftl.com/2012/08/10/understanding-your-metabolism-and-weight-loss/#comments Fri, 10 Aug 2012 15:03:05 +0000 Peter Jackson http://www.pushfitnessftl.com/?p=1024 Q: I love your column and enjoy reading it! I’m a 40 year-old-male who is about 15 pounds overweight. I eat virtually nothing, am constantly on a diet, and keep count of my calories – but nothing happens! Why can’t I drop the fat? – Glenn H. A: Let’s start with three doses of cold, hard reality: 1) Diets don’t work; 2) Counting calories is basically a waste of time and won’t lead to fat loss; and 3) Skipping meals and eating “virtually nothing” is a surefire way NOT to burn fat. To accomplish your goal, you will have to increase your metabolism. Metabolism is the number of calories (energy) your body burns to sustain life. Now, muscle burns more calories than fat does, so people who are muscular (low body fat) and exercise have a higher metabolic rate than people who have far less muscle (high body fat) and don’t exercise. The average woman burns about 10 calories per pound of body weight per day while the average man burns about 11. To simplify a complex subject, there are three components to your daily energy “burn” – known as your Total Energy Expenditure, and understanding this will help to be successful in your weight management. 1) About 10% of calories are burned by what is called the thermic effect of eating – quite simply, the act of digesting your food. Far more calories are used to digest proteins than carbs or fats (25 calories for every 100 calories of proteins versus 10 to 15 for every 100 calories of carbs and fats). This is why a nutrition plan with an emphasis on healthy proteins (chicken, fish, lean red meat, cottage cheese, eggs) is recommended; 2) About 30% of calories are burned by physical activity and exercise. Adding strength training to build muscle, in addition to a cardio program (walking, running) is essential to increasing one’s metabolism; 3) The majority of calories, about 60%, are burned by what is called your basal metabolic rate (BMR), which is simply energy used to breathe, eat and maintain bodily functions. Controlled to some extent by genetics and environmental factors, the rate at which your metabolism runs can be influenced heavily by your diet and level of physical activity and exercise. Dieting (calorie restriction) without exercising is one of the most common mistakes people make. When you lose weight by dieting, muscle tissue accounts for about 20% of what is lost. Consequently, dieting without exercising to maintain or build muscle actually slows your metabolism and can lead to weight gain in the long term.  ]]> http://www.pushfitnessftl.com/2012/08/10/understanding-your-metabolism-and-weight-loss/feed/ 0 http://www.pushfitnessftl.com/2012/08/09/bodyblast-12-week-program/ http://www.pushfitnessftl.com/2012/08/09/bodyblast-12-week-program/#comments Thu, 09 Aug 2012 16:22:28 +0000 Peter Jackson http://www.pushfitnessftl.com/?p=1142 http://www.pushfitnessftl.com/2012/08/09/bodyblast-12-week-program/feed/ 0 http://www.pushfitnessftl.com/2012/08/08/golf-conditioning-program/ http://www.pushfitnessftl.com/2012/08/08/golf-conditioning-program/#comments Wed, 08 Aug 2012 16:51:12 +0000 Peter Jackson http://www.pushfitnessftl.com/?p=1167 http://www.pushfitnessftl.com/2012/08/08/golf-conditioning-program/feed/ 0