July 3rd COVID-19 UPDATE - Click to read more info.×
CALL 888-270-3640
info@answerisfitness.com

Fitness Tips BLOG RI MA

RSS Grab AIF Blog Feed

The Power of Protein

Joseph Coupal - Saturday, August 21, 2010

The importance of protein is well known to fitness buffs and athletes.  However, many of those struggling with weight and diet should become just as educated about the importance of protein in stemming hunger and caloric intake while maximizing strength and energy.  In this post we’ll offer yet another healthy living fact regarding protein as it applies to both the hard-core athlete and those of us “mere mortals”.

Athletes who supplement protein do so to do so to expedite muscle growth and to maintain muscle mass. The protein supplement can be used both in pre and post-workout.  Protein has always been a indispensable requirement for human growth and maintenance.  However, intense physical activity demands increased intake over and above the recommended daily allowance (RDA) of protein.  According to the Institute of Medicine, the RDA for an adult male is 34-56 grams per day depending on age.  The RDA for non-pregnant or lactating females is 34-46 grams per day.  Athletes go far beyond these RDA’s, but as you might have guessed, we strongly suggest the exact additional intake be based on professional advice.
   
How about you dieters?  How can protein supplements help you?  You should know that protein powder prevents hunger because it is filling.  Unlike carbs, which provide instant energy, they also are consumed comparatively quickly.  Once carbs are consumed, the body's blood-sugar level falls with the end result being early onset of hunger.  Now your off to consume more calories to combat that hunger.  Now protein itself is not calorie free, however, dieters will find in most cases that on average, protein inhibits the onset of hunger for a much longer period of time than carbs.  Less hunger, less calories....it is that simple.  It would therefore be logical and well advised to make some level of direct swap of carbs for protein.  

There are many companies coming out with protein supplements however our job at The Answer is Fitness is not to promote any one particular company.  With that said, any member of the Answer is Fitness staff will be more than happy to discuss protein and give you real examples of how it helps.   As to how much and how often to supplement, we recommend that you talk to your personal trainer, doctor, or dietitian for unbiased and professional advice.   

The Best Way To Loose 20 or 30 Pounds

Joseph Coupal - Tuesday, August 17, 2010

We are often asked about the best way to lose 20 pounds, 30 pounds, or  more  in the fastest way possible. The questions are sometimes from those more concerned with the opinions of others than  they are about truly wanting to improve their own physical and mental health.  They are motivated by an upcoming event, a visit, or some other external motivation.  

There's no simple answer.   Losing that kind of weight in a safe and healthy manner (and keeping it off over time) is a matter of commitment and  self-discipline. So what we tell people, after they discuss the subject with their physician, is to simply set realistic and obtainable goals.   How about starting off with 3 pounds? This is a very realistic short-term weight loss goal for just about everyone. Plus, losing 3 pounds and toning your muscles even in the slightest can have a big impact on the way you look and feel. If you do it right, losing those initial 3 lbs can be your springboard to much bigger weight loss success.

The basis of good advice incorporates five simple steps:

1. "See" what you want. Every day spend some time mentally visualizing yourself losing weight, being confidant, and feeling fantastic. Have a clear image of what you want in mind at all times.

2. Boost your energy. Make sure you have the energy you need to lose pounds quickly by getting at least 7 hours of quality sleep per night, avoiding soda, sweets and other junk foods, and drinking about 60-70 ounces of pure water per day.

3. Cut out white carbs. Stop eating all highly-processed "white" carbs and you could easily lose 3 pounds in a couple of weeks without doing anything else! The worst and most common white carb foods are white sugars and white flours (e.g. white bread, pasta, etc.)

4. Eat protein and plants. The "perfect" meal for fast fat loss is one based around a lean protein, raw or lightly cooked vegetables (especially the leafy green variety), a serving of beans for appetite-killing carbs, and some good fats (e.g. from olive oil or avocado). No sugars, bad fats, bad starches, fried foods, or processed carbohydrates. Most, if not all, of your daily calories should come from lean proteins, oily fish, vegetables, nuts, seeds, raw fruit, and healthy fats. You'll spike your metabolism and you'll be losing pounds every day!

5. Do short, effective workouts. Don't spend hours every week jogging on a treadmill. Instead, do a short, fun, and intense workout every other day or so. Combine weight training with high-intensity interval training cardio. Do full-body workouts and keep them under 60 minutes in length.

Exercising like this will help you lose those 3 pounds in a reasonably short amount of time, while simultaneously toning your muscles in a way that will make it look like you've lost much more.  And remember, you're over the hump when you honestly are doing this for improving what you think of yourself versus what others think. 

Read an assortment of fitness tips out on our "Fitness Education" page.  Good luck...we're your biggest fan!

Benefits from Splitting Daily Workout into 2 Sessions

Joseph Coupal - Friday, August 13, 2010

This blog post is for those who are frustrated by the sense of not enough block time to achieve a thorough work out.  To those we ask, have you considered working out twice a day?  Bear with us.....read on. There are clear benefits for some of you Answer is Fitness members out there.

There are studies that suggest that two short intense workouts demand more energy than one long workout. This makes sense when you consider the benefit of recovery that affords the second "half" of your workout to engage fresh vice "tiring" muscles.  Of course you must consider two sets of warm-up periods, so this training method may favor those who warm up very efficiently.  But the bottom line is this. If you are not fully fulfilled by your current work out routine due to time constraints, why not try breaking them up?

Here are the reported physical and psychological benefits of split-workouts:

  • Shorter workouts--a sense of accomplishment not once, but twice a day.
  • Faster results--Chances are you will slightly more time in two-a-day formats.
  • Better sleep--this goes with that sense of accomplishment. You just may psychologically sense a stronger commitment to fitness.
  • Boost in metabolism--The process of heating your body positively effects metabolism.
  • Increased energy in the morning and evening--Raising your heart rate is a great wake up.   

When splitting up your workouts, consider prioritizing cardiovascular training first and resistance training second. It just makes sense to get max blood flow going early and to catapult you into the day fully mentally charged. Most will find split workouts require more energy, so consider new demands that this approach may place on your diet.   Honestly assess the daily adjustment in intensity and consider the effect on recovery time...adjust as necessary.  

We're not advocating two-a-days as a superior alternative to one-a-days.  We are surprised, however, when discussing the option of two-a-days, how many people respond that they simply had never given it consideration.  For some of you, it might make perfect sense.  

Cycling is a Great Exercise Workout

Joseph Coupal - Tuesday, August 10, 2010

Why is cycling a fun exercise? How can it help me reach my goal? Well, cycling for exercise is a fantastic, aerobic and relatively easy form of staying fit. Answer Is Fitness' group cycling classes (Club Arc) are a great way to get cardio into your routine. While cardio for most people is something they must tolerate before they reach their goal, this is a fun group activity you can look forward too. Thanks to the visualizations provided by an instructor or your own imagination, one day you may climb your way through the scenic Swiss Alps, and the next day you may repeat high-cadence, swift-spinning intervals on a flat track. As a group you all travel together yet don't even leave the gym. Perfect for when it rains or snows!

Cycling isn't weight bearing unlike running for example. This means there is far less stress and tension in your muscles and joints compared with weight-bearing exercises like running. It is a simple motion of the legs working round and round, and some co-ordination of your core stomach muscles. Cycling is a form of aerobic exercise, which means you aren't starving the muscles of oxygen if you continue to do it over a long period of time, so you can cycle long distances.

Aerobic exercise means your metabolism increases; that means there is more activity going on in your body. Raising your metabolism occasionally over a prolonged period of time will help you body become fitter and function better. Exercise also makes us release endorphins into our blood. Endorphins are a hormone which makes us feel happy and content; perfect if you're feeling a bit stressed after a long day work!

Answer Is Fitness offers many group exercise programs to get its members into fitness and excited about it. We humans are social beings and doing an activity like exercising is a lot of fun with others around. Not only do our group exercises help you stay motivated and reach your fitness goal, but it's a great way to meet new people and feed off of each-other in class.

Dealing With The Work Out Clothes

Joseph Coupal - Thursday, August 05, 2010

This summer has been a major inferno for most of the country. While we regret the heat has forced many of you inside more than you like, we are glad that you turn to climate-controlled fitness activities inside the Answer Is Fitness health clubs. Don't sweat it, things will cool off soon enough, however, we know that the heat has all of us sweating at unprecedented levels. We assume most of you are soaking through every tee shirt in your wardrobe, so it gives us pause to offer some good common sense hygiene tips:

  • Clean Out Your Gym Bag - When you leave gym clothes in your bag for days on end, a fermentation process begins to occur in which stink molecules multiply more rapidly. Removing stinky clothes immediately can prevent this fermentation process.
  • Wash Your Clothes As Soon As Possible - There are a number of suggestions out there for cleaning your clothes but, whatever method you choose, wash your clothes as soon as possible to avoid permanent funk.
  • Try Other Methods of Washing - You may have clothes that seem permanently stinky, as may be the case with sweat-wicking fabrics since they seem to hold onto odor more than cotton fabrics.
  • Soak your clothes in vinegar before washing them
  • Mix baking soda with your detergent
  • Try a specialty detergent

When all else fails; get new clothes. You may find that some clothes get more and more smelly, no matter what you do. Use that as an excuse for a new workout wardrobe.

While sweating is great for our bodies, it provides challenges on the hygiene front. We hope these few hints help out.


Previous 1 .. 104 105 106 107 108 .. 117 Next


Get e-mail notifications of new blog posts!
Enter email address below.

Get e-mail notifications of new blog posts!
Enter email address below.

Get e-mail notifications of new blog posts!
Enter email address below.


JOIN NOW!

Please select your club location below:

×

Sign-Up For 7-Day Free VIP Pass

Please select your club location below:

×

Group-X Schedule

Please select your club location below:

×

Membership Offers

Please select your club location below:

×

Join Answer is Fitness North Attleboro Club!

Fill out the form below to join us today. *are required fields.

First Name*

Last Name*

E-Mail*

Phone Number*

×

Join Answer is Fitness Foxboro Club!

Fill out the form below to join us today. *are required fields.

First Name*

Last Name*

E-Mail*

Phone Number*

×

Join Answer is Fitness Canton Club!

Fill out the form below to join us today. *are required fields.

First Name*

Last Name*

E-Mail*

Phone Number*

×

Join for ONLY $1 Down / 10 per. Month!

Fill out the form below to sign up to receive our special offer. *are required fields.

First Name*

Last Name*

E-Mail*

Phone Number*

Select your club location* North Attleboro Foxboro Canton

Yes, I would like to receive special offers from AIF.

×

First Name*

Last Name*

E-Mail*

Phone Number*

Club Location
North Attleboro
Foxboro
Canton

Yes, I would like to receive special offers from AIF.


*are required fields.

×

Member Add On Sign-Up!

Fill out the form below to sign-up! *are required fields.

First Name*

Last Name*

E-Mail*

Phone Number*

Select your club location* North Attleboro Foxboro Canton

Yes, I would like to receive special offers from AIF.


*are required fields.

×