Personal Trainer Quick Tip: The Importance of Post-Workout Nutrient Timing

 

Personal Trainer Quick Tip

Importance of Post-Workout Nutrient Timing!

nutrient timing

Last week we discussed the importance of what to consume post workout. The results showed a high glycemic carbohydrate, like sugar, and whey protein combined in a shake spiked insulin and increased protein synthesis, best.  But when should you have the drink? The timing is just as important as what you’re consuming. A study was conducted with two groups. One group had the carb/protein drink 3 hours after exercise and the other group immediately after exercise. The results were astounding. The group who consumed the drink immediately after exercise had three times the protein synthesis as the other group! Also, net protein balance (protein synthesis minus protein breakdown) stayed positive in the immediate group and actually went negative in the 3 hour group! Basically the 3 hour group wasn’t building new lean muscle, whereas the immediate group saw increases in lean muscle.

Now don’t freak out if you can’t get your post workout shake in immediately. The general rule is within 45 minutes and you’ll be fine. You will still see all the benefits shown above!

Written By: Robert Jost NSCA-cpt, ACE-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Cherry Hill Personal Trainer’s Quick Tip! Gluten Free Diets and Weight Loss

Personal Trainer Quick Tip:

Is a Gluten Free Diet Best For Weight Loss?

glutenfree

Although many people have been losing weight on gluten free diets, is it really because of the gluten? Most likely not. People rave about how gluten is bad for you, but do they actually know what it is? Gluten is a protein found in wheat, barley and rye. So more than likely it’s not the gluten that has been holding you back, but the unhealthy foods that contain gluten. These include: cookies, cakes, pizza, pancakes, burgers, and beer. Obviously over consuming foods like these that are high in saturated fats and carbohydrates would lead to weight gain. Just as obvious, eliminating these foods would lead to less calories consumed and weight loss. 

Now there are certain cases were a gluten free diet would be beneficial. Those with celiac disease, a gluten intolerance, (about 1% of population) would see improvements in their digestive health and limit sickness. 

Using a gluten free diet strictly for weight loss isn’t the smartest approach. You may see some weight loss but at a potential cost of vitamin deficiencies. Many gluten free dieters are often deficient in iron, calcium, zinc, and B vitamins like folate and niacin. They also miss out on many other nutrients including fiber. 

The best approach is still a balanced diet of lean meats, nuts, seeds, fruits, vegetables, and whole wheat breads and pastas in moderation!

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Cherry Hill Personal Trainer Asks “Are Carbs Equally as Important as Protein?”

 

Personal Trainer Quick Tip

Are Carbohydrates Equally as Important as Protein?

carbsvprotein

Yes! Especially post workout. Consuming high glycemic carbohydrates, like sugar, in combination with protein immediately after exercise can greatly enhance the proteins effectiveness. A study has shown that the combination of a protein/carbohydrate drink post workout was 38% more effective in stimulating protein synthesis (amount of protein absorbed) than a protein only drink. This occurs because the high glycemic carbohydrates spike insulin levels, insulin is one of the most important regulators of protein synthesis. An increase in protein synthesis leads to an increase in lean muscle tissue.

Not only does post workout carbs enhance the effectiveness of the protein it also reduces cortisol levels. Cortisol is a catabolic hormone in the body that breaks down protein and muscle tissue. Again it’s because of the spike of insulin from the carbohydrates that will prevent protein degradation (muscle breakdown) from occurring.

Carbs get a bad rep from the media but carbohydrates are an essential part of the lean muscle building process. So next time you are thinking about what to have post workout a whey protein and high glycemic carb, like sugar, is the perfect combination to spike insulin and optimize protein synthesis!

Written By: Robert Jost NSCA-cpt, ACE-cpt 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Cherry Hill Personal Trainer Gives 6 Tips on Improving Insulin Sensitivity and Increasing Fat Loss

6 Tips for Improving Insulin Sensitivity and Increasing Fat Loss

insulin-sensitivity-is-the-key-to-fat-loss

If insulin sensitivity is of concern, it’s not hard to get it tested, just ask a doctor for a fasting plasma glucose test.  Maximizing insulin sensitivity should be a priority for anyone interested in improving their health and minimizing their diabetes risk.  Here are 6 tips to make that happen.

 

Personal Trainer Tip #1

Exercise Regularly:  Exercising 3-4 times a week can improve nearly every health marker there is, and insulin sensitivity is no exception.  

 

Personal Trainer Tip #2

Get Plenty of Sleep:  Getting adequate sleep is crucial to keep the body functioning smoothly, and that includes hormone production

 

Personal Trainer Tip #3

Eat Fewer Carbohydrates, especially simple carbs:  Eating lots of carbs makes us produce a lot of insulin, so it’s best to follow a diet that’s low in simple and processed carbs.

 

Personal Trainer Tip #4

Eat Slow-Digesting Foods:  When foods digest slowly, the sugars take longer to hit the bloodstream, and insulin is released more gradually.  Healthy fats, fiber, and protein are all great examples and should make up a significant portion of our diets.

 

Personal Trainer Tip #5

Drink Green Tea: Drinking plenty of green tea has been shown to significantly reduce blood sugar concentrations, but ditch the milk.  It can undermine tea’s circulatory benefits.

 

Personal Trainer Tip #6

Keep Body Fat Low: However it’s achieved, simply being lean can improve insulin sensitivity.  There’s never been a better reason to train for fat loss!

Written By: Shannon Benedetto ACSM-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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910 Haddonfield-Berlin rd.
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Cherry Hill Personal Trainer Explains Insulin and How it Affects Blood Sugar and Fat Loss

What is Insulin and How does it Affect Blood Sugar and Fat Loss?

insulin 

Importance of Hormones in personal training

 

It seems everyone concentrates on the role diet and exercise play in our health and wellbeing, but forget the importance of hormones in the team effort.  In this article I’m going to be discussing the hormone insulin, what it is, how it relates to diabetes, and how it can be manipulated to help us lose fat and live longer.

 

What is Insulin?

 

Insulin is a hormone that helps us absorb nutrients from our food.  Whenever we eat carbs (and a little bit when we eat protein) the amount of sugar in our blood increases, and the pancreas releases insulin to help take the sugar out of the bloodstream and into our organs (mostly the liver and muscle cells) where it can be used for energy.  

 

What is Insulin Sensitivity?

 

Doing a lot of something can make you less sensitive to its effects, right?  Drinking coffee all the time can dull the caffeine, regular drinkers need more alcohol to get a buz. Eating carbs too often (especially simple ones, like sugars), can make us less sensitive to insulin (or more “insulin resistant”) When that happens, we need to produce more insulin than we should need to in order to keep blood sugar stable. BAD!  If insulin sensitivity becomes poor, we have trouble digesting carbs and absorbing nutrients. The result, weight gain. The pancreas needs to create more and more insulin because of the increased sensitivity.  Eventually, it’s unable to release the hormone properly, which leads to type 2 diabetes


Stay tuned for  next week: 6 tips for improving insulin sensitivity and increasing fat loss

Written By: Shannon Benedetto ACSM-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Personal Trainer Quick Tip! The Surprising Health Benefits of Grape Seeds

Personal Trainer Quick Tip

Should You Be Eating the Seeds of Grapes?

grape seeds

The answer is yes! You could be missing a lot of the nutrients found in grapes if you are spitting out the seeds. The seeds contain many nutrients that boast great health benefits.

Grape Seed Nutrients Include: Vitamin E, flavonoids, linoleic acid, and OPC’s (oligomeric proanthocyanidin complexes). Now what can these nutrients do for my health?

Health Benefits from Grape Seeds Include:  Help treat chronic venous insufficiency (poor circulation) and edema. Antioxidants found in the seeds can help fight and destroy free radicals, which can damage DNA, cause cell death, increase aging, and could contribute to health problems like heart disease and cancer.

So next time you’re snacking on some grapes, try consuming the seeds and reap all the great health benefits!

Written By: Robert Jost NSCA-cpt, ACE-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Personal Trainer’s Top 5 Reasons to Start Using Battle Ropes Today!

Top 5 Reasons to Start Using Battle Ropes Today!

battle ropes

Battle ropes are a hot topic these days in the training and personal training field. It’s not a fad, battle ropes are a very effective way of training. Here are the top 5 reasons you should consider adding battle ropes to your workout regimen.

 

Personal Trainer reason #1: 

Excess post-exercise oxygen consumption – Battle ropes are a form of high intensity interval training. With high intensity training comes an “afterburn” effect. After intense exercise your body consumes higher amounts of oxygen than normal. This leads to an increase in metabolism and burned calories!

Personal Trainer Reason #2:

Increase full body power and cardiovascular endurance – Battle ropes are great for increasing full body power as well as cardiovascular endurance. The quick powerful movements increase power and strength throughout the whole body. The intense intervals with shorter rest periods will increase cardiac output and endurance.

Personal Trainer Reason #3

They are low impact – Even though battle ropes can be very intense the impact on the joints are minimal if any at all! This is great for anyone with joints problems that wants to increase their intensity without putting extra wear and tear on their joints.

Personal Trainer Reason #4

Can benefit sport specific athletes – Many of the battle rope exercises can be translated into sport specific movements to increase performance. Some athletes that can benefit from battle rope training are hockey players, football players, and MMA fighters.

Personal Trainer Reason #5

You need a change up in your workout – If you dread going to the gym, using the same old weights and machines then battle ropes could be the perfect change up you’re looking for. Not only are they very fun to use but are also a great way to blow off some steam after a tough day at work!

If you are looking to try out battle ropes you can purchase them at most sporting good stores, they can get a bit pricey though. Another option is to check out a local training studio that specializes in battle rope training and have a professional show you the ropes!

Written By: Robert Jost, NSCA-cpt, ACE-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Cherry Hill Personal Trainer Quick Tip: How Do You Know If You’re Losing Fat?

 

Cherry Hill Personal Trainer Quick Tip

How Do You Know If You’re Losing Fat?

losingfat

Almost everyone would like to lose some weight, but is it the number on the scale you want to lose or body fat?

How do you know if you’re actually losing body fat?

Cherry Hill Personal Trainer Tip #1

You’re consistently losing a pound or two a week – It’s physically impossible to lose or gain 5 pounds of fat or muscle in a day. To lose one pound of fat you should be in a 3500 calories deficit each week. This will ensure optimal fat burning without sacrificing lean muscle.

Cherry Hill Personal Trainer Tip #2

Take Measurements – taking body girth measurements each month can really show your fat burning progress. If your biggest losses are in the areas with the most body fat (ex. Abdomen, hips, waist, thighs) then you know you’re on the right track.

Cherry Hill Personal Trainer Tip #3

Electronic Body Fat or Caliper Testing – the best way to ensure your primarily losing body fat is testing electronically or with calipers. These tools will give you the most cost effective body fat readings and keep you on the right track. If you’re unfamiliar with these tools your best choice is to have a professional personal trainer test your body fat for you and ensure the readings are accurate!

Written By: Robert Jost, NSCA-cpt, ACE-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Cherry Hill Personal Trainer’s 5 Tips For Leading a Healthier Lifestyle

 

5 Small Changes You Can Make to Lead a Healthier Lifestyle

healthy-lifestyle 

 

Have you ever sat and thought–I can’t lose weight or get fit or change my life because it’s too hard or takes too much time? We’ve all had those thoughts, but did you know, small changes do make a difference! Small changes slowly add up to big changes over time. Here’s a list of some small changes you can implement in your life that will make a huge impact on your journey to live healthier:

 

Cherry Hill personal trainer tip #1.

Get Enough Sleep- Adults optimally need 7 to 9 hours of sleep a night. Most of us are lucky if we get the low end of that range. Proper amounts of sleep help reduce stress, helps keep your heart healthy, reduces inflammation, makes you more alert during the day, bolsters your memory, helps you lose weight, and reduces your risk for depression. You will feel better, think better, and look better with a good night’s sleep.

 

Cherry Hill personal trainer tip #2.

Drink Enough Water- water is essential for the body to function – Do you know over 60% of our body is made up of water? Water is needed to carry out body functions, such as waste removal, and delivery of nutrients and oxygen throughout our body. We lose water every day through urine, bowel movements, perspiration and breathing, thus, water replenishment is essential.

 

Cherry Hill personal trainer tip #3.

Exercise-. The human body is a machine that is designed to be used! It adapts to meet the demands that you put on it. That means that the harder you push it, within reason, the stronger it will get. This is particularly important for your heart, exercise will increase its ability to pump blood to the various parts of the body and allow optimal oxygen exchange.

 

Cherry Hill personal trainer tip #4

Pick Brightly Colored Food- Fruits and vegetables with bright colors are usually high in anti-oxidants. Anti-oxidants remove free radicals in our body that damage our cells. Get your fill of colorful fruits/vegetables: White (Bananas, Mushroom), Yellow (Pineapples, Mango), Orange (Orange, Papaya), Red (Apple, Strawberries, Tomatoes, Watermelon), Green (Guava, Avocados,  Cucumber, Lettuce, Celery), Purple/Blue (Blackberries, Eggplant, Prunes).

 

Cherry Hill personal trainer tip #5.

Breathe. Deeply. Proper deep breathing through the abdomen has a myriad of health benefits including improving digestion, the quality of your blood, nervous system function, and the respiratory system. It’s easy to learn correct, slow breathing to enjoy the health benefits. When you feel yourself breathing shallowly or too rapidly, correct your breathing style. It will do wonders for your health as well as your workout!

 Written By: Shannon Benedetto ACSM-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Personal Trainer Discusses the Common Cold: What is it, How to Avoid it and Where Exercise Fits in

 

The Common Cold: What is it, How to Avoid it, and Where Exercise Fits In

common cold

 

Explaining the Common Cold and how it is Transmitted

 

The common cold is the most frequent illness you will have during your lifetime.  More than 200 different viruses cause colds.  Rhinoviruses and coronaviruses are to blame 25 to 60 percent of the time.  Rhinoviruses often attack during the fall and spring seasons, while the coronavirus is common during the winter.  Cold viruses are passed from person to person by being inhaled into the nose and air passageways.  More severe viruses are transmitted more readily than mild ones because a greater amount of virus is passed into the air by coughing and sneezing.  Cold viruses are also spread by simple hand to hand contact with an infected person or with contaminated objects such as door knobs, phones or computer keyboards.  The virus itself can live for hours on hands and hard surfaces, then when the hand is brought to the nose or eyes, self-inoculation with the cold virus occurs.  Damp, cold, or drafty weather does not increase the risk of getting a cold.  According to most cold researchers, cold or bad weather simply brings people together indoors and leads to more person-to-person-contact.

 

Ways to Avoid Contact and Contamination

 

If you are sick yourself, you should always cover your mouth and nose when coughing or sneezing by using a handkerchief, tissue, or even your bent arm!  Once the virus is transmitted to hands or hard surfaces, as stated previously, it can survive for several hours outside the body waiting to spread to the next person.  The best preventative measures for this are proper hand washing, with hot water and soap for the appropriate amount of time (singing row row row your boat three times in your head is approximately the amount of time you’re looking for). Also, spray lysol to decontaminate hard surfaces and always try to avoid touching your face with your hands.  Vitamin C is a common remedy. It can help increase immune defense, as well as, if infected reduce the severity and duration of the symptoms.  Whether one gets sick with a cold after a sufficient amount of a virus has entered the body depends on many factors that affect the immune system.  Mental stress, low food intake, rapid weight loss, lack of sleep and poor hygienic practices have all been associated with impaired immune function and increased risk of infection.

 

Exercise and the Cold

 

Can a cold be prevented through regular exercise? When surveyed, people who exercise on a regular basis report fewer colds than their inactive peers.  Several exercise training studies with adults support this belief.  In these studies, subjects in the exercise groups walked briskly 35-45 minutes, five days a week, for 12-15 weeks during the winter/spring or fall, while the control groups remained physically inactive.  The results showed that walkers experienced about half the days with cold symptoms of the sedentary controls.  During moderate to vigorous exercise several positive changes occur in your immune system, including an enhanced movement of important immune cells throughout the body.  Stress hormones, which can suppress immunity are not elevated during moderate exercise.  Although the immune system returns to pre-exercise levels very quickly after the exercise session is over each session represents a boost that reduces the risk of infection over the longterm.  Heavy doses of exercise can, however, have the opposite effect.  For example, after running a marathon race the body is inflamed for about one-half day with high stress hormones, cytokines and suboptimal immune function.  During periods of heavy training, the immune system reflects the physiologic stress experienced by the athlete and illness rates climb.  Even a good thing like exercise can be carried too far, and each individual needs to find the right balance between training workloads and rest.

 

The best way to keep immune defenses operating optimally, practice good hygiene by washing your hands frequently and keep them away from your eyes, mouth and nose.  Be sure that you are getting an adequate amount of sleep on a regular schedule.  Sleep disruption has been linked to suppressed immunity.  Eat a well balanced diet to increase vitamin and mineral levels in the body.  Exercise moderately on most days of the week and avoid overtraining and fatigue which can weaken your immune system.  If you follow these simple guidelines it will help you keep yourself healthier and less susceptible to the common cold.

Written By: Shannon Benedetto ACSM-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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