Push Fitness FTL http://www.pushfitnessftl.com Best Fort Lauderdale Personal Training Gym Mon, 09 Feb 2015 17:41:32 +0000 en-US hourly 1 http://wordpress.org/?v=4.1.1 Time for Terrific Triceps http://www.pushfitnessftl.com/time-for-terrific-triceps/ http://www.pushfitnessftl.com/time-for-terrific-triceps/#comments Mon, 19 May 2014 20:54:46 +0000 http://www.pushfitnessftl.com/?p=1716 The post Time for Terrific Triceps appeared first on Push Fitness FTL.

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ALCOHOL PUTS THE BRAKES ON FAT LOSS http://www.pushfitnessftl.com/alcohol-puts-the-breaks-on-fat-loss/ http://www.pushfitnessftl.com/alcohol-puts-the-breaks-on-fat-loss/#comments Fri, 21 Feb 2014 20:03:20 +0000 http://testing.pushfitnessftl.com/?p=2372 Q: I’m trying to lose weight and have been working out at the gym and watching what I eat. I have 3 to 5 cocktails a few nights a week and on the weekends. My boyfriend says alcohol is turned right into fat. Is that true? A: Less than 5% of the alcohol calories you […]

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Q: I’m trying to lose weight and have been working out at the gym and watching what I eat. I have 3 to 5 cocktails a few nights a week and on the weekends. My boyfriend says alcohol is turned right into fat. Is that true?

A: Less than 5% of the alcohol calories you consume are actually turned into fat. But don’t pop a cold one just yet: the truth is that the process of building a lean, muscular body and alcohol consumption don’t mix. The problem isn’t so much the calories in alcohol but the fact that
alcohol puts the brakes on your body’s fat burning process, can lower your testosterone level and stimulate your appetite.

When you consume alcohol, it quickly reaches the stomach where about 20% is absorbed into the bloodstream while the balance continues to the intestines where it then also enters the blood stream. In the liver, enzymes break down the alcohol and produce a substance called acetate. This acetate then enters the bloodstream and replaces fat as the fuel your body uses for energy. In other words, it signals the body to stop burning fat. Not good if you’re trying to build lean muscle!

More than a bad hangover, a wild night of drinking will also significantly lower your
testosterone level for 12 to 24 hours and increase the muscle-devouring hormone cortisol. (With excessive alcohol use, estrogen levels can rise and lead to the development of breast tissue in men, a condition called gynecomastia.) Scientists believe this is why excessive drinkers have less muscle than people who consume little or no alcohol.

Moderation is the key: limit yourself to just a couple drinks. Your best bet is to stick with a glass or two of red or white wine (70 to 75 calories) or light beer (90 to 105 calories). Mixers such as carbonated soda, orange and cranberry juices contain sugars and explode the calorie count of distilled spirits like rum, bourbon, vodka and gin.

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GLUCOMANNAN: MAGIC WEIGHT LOSS SUPPLEMENT? http://www.pushfitnessftl.com/glucomannan-magic-weight-loss-supplement-2/ http://www.pushfitnessftl.com/glucomannan-magic-weight-loss-supplement-2/#comments Fri, 21 Feb 2014 20:00:28 +0000 http://testing.pushfitnessftl.com/?p=2369 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 […]

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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.

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AVOID THESE FOODS TO LOOSE WEIGHT http://www.pushfitnessftl.com/avoid-these-foods-to-loose-weight/ http://www.pushfitnessftl.com/avoid-these-foods-to-loose-weight/#comments Fri, 21 Feb 2014 19:58:41 +0000 http://testing.pushfitnessftl.com/?p=2366 A: That’s a great start. You also want to stay away from fried foods, white flour products, sugar, anything made with high fructose corn syrup (including many soft drinks), regular pasta, white rice, alcohol, pastries, cakes and other store-bought baked goods and, not least of all, processed foods. Skipping meals and starving yourself isn’t the […]

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A: That’s a great start. You also want to stay away from fried foods, white flour products, sugar, anything made with high fructose corn syrup (including many soft drinks), regular pasta, white rice, alcohol, pastries, cakes and other store-bought baked goods and, not least of all, processed foods. Skipping meals and starving yourself isn’t the solution. Making a lifestyle change by exercising (cardio and strength training) and eating healthier foods will deliver life-long results. Here’s a sample one-day muscle-building meal plan created by Douglas Kalman, RD of the American College of Sports Medicine. It has 3,271 calories comprising 44% carbs, 24% protein; and 33% fat.

  1. BREAKFAST: Omelet made with 1 whole egg and 3 egg whites, ½ cup diced mushrooms and peppers and 1 oz. reduced-fat cheese; 2 slices whole grain toast; 6 oz orange juice; water.
  2. MID-MORNING SNACK: 1 cup reduced-fat yogurt.
  3. LUNCH: Grilled skinless chicken breast; ½ cup brown rice; 1 cup steamed mixed Italian-blend vegetables; small side salad with 1 tbsp. olive oil-and-vinegar salad dressing; water.
  4. DINNER: 8 oz. grilled sirloin steak; 1 baked sweet potato; a cup steamed mixed vegetables such as broccoli and cauliflower; small mixed-green salad with 1 tbsp. olive oil-and-vinegar salad dressing; water.
  5. NIGHTTIME SNACK: 1 apple; 1 tbsp. natural peanut butter.

 

A: The secret lies in planning for your snacks and keeping a store of healthy foods on hand. One of my favorite snacks is sugar-free gelatin with fruit such as sliced bananas, strawberries or blueberries added before the gelatin is refrigerated. Protein is the most filling of all macronutrients, so nutritionists often recommend combining a carbohydrate with protein or dairy to stabilize blood sugar and stave off hunger. For example, you might combine an apple with 1 tbsp. peanut butter or a cup of 1% milk; or eat a fresh pear with a stick of low-fat cream cheese. Snacks under 250 calories include 25-30 grapes, 1 snack size box of raisins with a handful of almonds, 1 medium banana with a tbsp. of peanut butter, 2 cups of sliced strawberries with a handful of almonds, 1.5 oz. beef jerky, or sliced vegetables with 3-4 tablespoons of hummus.

EAT YOUR ALMONDS

Add a handful of sliced almonds to your oatmeal, bran cereal, salads or steamed vegetables. Almonds are rich in minerals such as zinc, magnesium and phosphorus and are one of the best sources of alpha-tocopherol vitamin E. This is important for fitness buffs because vitamin E is a potent cancer-fighting antioxidant that prevents free radical damage after heavy workouts, helping your muscles to recover faster. Almonds contain unsaturated fat, the “good” fat, and there is no cholesterol. One or two handfuls a day are recommended.

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BEST CARDIO: TREADMILL OR LIFTING WEIGHTS? http://www.pushfitnessftl.com/best-cardio-treadmill-or-lifting-weights-2/ http://www.pushfitnessftl.com/best-cardio-treadmill-or-lifting-weights-2/#comments Fri, 21 Feb 2014 19:56:57 +0000 http://testing.pushfitnessftl.com/?p=2364 Q:  Which is more effective in burning fat – running on my treadmill or lifting weights? A: Resistance training plays a vital role in burning fat and should be a central part of your weight loss program – even though high intensity cardiovascular activities such as running burn more calories than an equal amount of […]

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Q:  Which is more effective in burning fat – running on my treadmill or lifting weights?

A: Resistance training plays a vital role in burning fat and should be a central part of your weight loss program – even though high intensity cardiovascular activities such as running burn more calories than an equal amount of time spent lifting weights.

Here’s why:

Strength training builds lean muscle tissue which increases your metabolism (meaning it burns fat and calories) over time. Strength training also keeps 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.”

My general recommendation – without having the benefit of knowing your fitness level or goals – would be to engage in a program of resistance training at least twice per week and cardio exercise two to three times per week for about 40 minutes.

Now there are four components to successful weight loss: Nutrition (which is 80% of the battle), Exercise (BOTH resistance training and cardio exercise), Sleep (strive for at least 7-8 hours) and Stress Management (the stress hormone, cortisol, has been shown to promote weight gain). Addressing each of these will lead to success in your weight loss program.

We burn fat when we expend more calories (energy) in our physical activities than we consume with food and drink. Creating a calorie deficit and dropping weight by dieting alone (calorie restriction) doesn’t work long-term. When you diet and drop weight in this manner, you also lose important lean muscle because your body will break down muscle for energy.

Rather than focusing on losing fat, make it your objective to live a healthier lifestyle overall by learning and practicing healthy eating habits, exercising regularly and generally becoming more active. You will find the weight will fall off and your life and outlook will change in a most positive way.

 

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. Meanwhile, I do recommend a quick, 10-15 minute cardio warm-up before weight training to get the blood flowing to the muscles.

 

TIP OF THE WEEK

MANY BENEFITS TO DUMBBELLS

Incorporating  the use of dumbbells into your exercise program allows your wrists to be pronated (palms down) and supinated (palms up), changing the angles at which a particular exercise is performed. This is great for hitting muscles not always reached through the use of machines or other equipment.  Using dumbbells also allows you to train each arm individually, identifying and improving strengths or weaknesses of a particular arm.

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UNDERSTANDING YOUR METABOLISM AND WEIGHT LOSS http://www.pushfitnessftl.com/understanding-your-metabolism-and-weight-loss-2/ http://www.pushfitnessftl.com/understanding-your-metabolism-and-weight-loss-2/#comments Fri, 21 Feb 2014 19:55:23 +0000 http://testing.pushfitnessftl.com/?p=2361 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: […]

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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.

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WHAT TYPE OF PROTEIN IS BEST? http://www.pushfitnessftl.com/what-type-of-protein-is-best/ http://www.pushfitnessftl.com/what-type-of-protein-is-best/#comments Fri, 21 Feb 2014 19:54:03 +0000 http://testing.pushfitnessftl.com/?p=2358 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 […]

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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.

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Is cardio better than weight training to loose fat? http://www.pushfitnessftl.com/is-cardio-better-than-weight-training-to-loose-fat/ http://www.pushfitnessftl.com/is-cardio-better-than-weight-training-to-loose-fat/#comments Fri, 21 Feb 2014 19:52:41 +0000 http://testing.pushfitnessftl.com/?p=2356 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. […]

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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.

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Is Greek yogurt better or just more expensive? http://www.pushfitnessftl.com/is-greek-yogurt-better-or-just-more-expensive-2/ http://www.pushfitnessftl.com/is-greek-yogurt-better-or-just-more-expensive-2/#comments Fri, 21 Feb 2014 19:51:21 +0000 http://testing.pushfitnessftl.com/?p=2353 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. […]

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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.

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The Power of the Camu Berry http://www.pushfitnessftl.com/the-power-of-the-camu-berry-2/ http://www.pushfitnessftl.com/the-power-of-the-camu-berry-2/#comments Fri, 21 Feb 2014 19:49:09 +0000 http://testing.pushfitnessftl.com/?p=2350 Q: I get colds all the time and my doctor says I should get more Vitamin C. The problem is the best source, orange juice, gives me heartburn. Can you recommend another source of Vitamin C? – Glenn, Wilton Manors. A: The Camu Camu fruit is reported to be the plant world’s most abundant natural source […]

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Q: I get colds all the time and my doctor says I should get more Vitamin C. The problem is the best source, orange juice, gives me heartburn. Can you recommend another source of Vitamin C? – Glenn, Wilton Manors.

A: The Camu Camu fruit is reported to be the plant world’s most abundant natural source of vitamin C. Found in the rainforests of the Amazon and available in capsules at health stores in the United States, this superfruit works wonders in boosting your immune system and overall health.

The Camu berry has 2 g of vitamin C per 100 g of fruit or about 50 times the amount of Vitamin C found in an orange.

I recommend a brand such as Fruitients X which is grown naturally and is free of all preservatives, artificial flavors, chemicals and additives.

Considered by many natural health gurus to be even more valuable than the “miraculous” acai berry, the benefits of supplementing with Camu Camu are numerous.  Rich in antioxidants, it strengthens your immune system while its antiviral properties fight conditions such as herpes, cold sores and the common cold. It energizes the body, reduces inflammation, promotes healthy gums, eyes and skin, fights depression and supports a healthy lymphatic and nervous system.

 

WORKOUT TIP

Switch up your regular weight training in the gym by introducing exercises involving  dumbbells. Using dumbbells allows your wrists to be pronated (palms down) and supinated (palms up), changing the angles at which a particular exercise is performed. This is great for hitting muscles not always reached through the use of machines or other equipment.  Using dumbbells also allows you to train each arm individually, identifying and improving strengths or weaknesses of a particular arm.

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