The Truth About Trans Fat

We all have purchased a food that has claimed or highlighted, that it has zero grams of trans fat per serving. In fact, that zero that is on the label doesn't really mean zero and can sometimes mean almost half as much of fat. What the ordinary person (us as the consumers) don't know is that many companies are taking advantage of the FDA trans fat labeling rules. According to the FDA, products only need to have less than 0.5g of trans fat per serving to claim zero grams of trans fat. The American Heart Association recommends a limit of 2g of trans fat per day based on a 2,000 calorie diet. Just imagine, just one of these so called "zero grams of trans fat" servings each meal could equal more than the recommended daily amount per day just over the course of three basic meals! Look closely at the ingredients that are referred to as partially hydrogenated or shortening and you have found the trans fat! So for us as the ordinary consumer this means that we have to start becoming more aware that labels don't always tell the full story. Search for how much trans fat is in each serving and don't just go by the headline "zero trans fat", anymore. It is nearly impossible to eliminate all trans fat from ones diet, but it is possible to start by reducing consumptions and becoming aware of labels.

The Proper Recovery

Are you trying to build muscle or turn fat into muscle? The proper way to turn fat into muscle or build lean muscle mass is to remember that recovery is the key. Every time you work out you destroy your muscles, then your rest and recover, and as a result your muscles get stronger and bigger. Basically in order for your muscles to grow they must be broken down or stimulated by some type of overload and then be given an ample time of rest and raw ingredients to repair themselves before the stimulation is applied again. In order to optimize recovery you should pay special attention to sleep, nutrition, and supplementation.

Sleep: First and foremost your muscles grow at night, so if you are not getting enough sleep you muscles will not be able to recover. Try to shoot for at least 7 hours of sleep overnight.

Nutrition: Since you are loosing those nutrients in those calories you are burning when you work out it is important to remember to restore those nutrients. This is where it becomes important to have as much carbs and protein as possible. If you eat small meals throughout the day try to eat at least six that are balanced in carbs, protein, and fat. Breakfast is very important! Be sure to eat breakfast as soon as you wake up as your body is put into a catabolic state from the previous 8 hours of not eating. Also, be sure to eat before you go to bed as the body will need the nutrients to help you grow.

Supplementation: Multivitamins are excellent to supplement when working out. They contain many antioxidants which help replace those lost when working out. If you are deficient in certain vitamins multi-vitamins help replenish those.
Protein Powder: It is difficult enough to get enough protein with diet alone these days, if you are not a carnivore. Thus protein powder helps you with getting enough and more.
L-Glutamine: L- Glutamaine is a supplement that is proven to aide in naturally increasing your growth hormone levels and aide in helping your muscles recover faster.

So if you pay attention to your sleep, nutrition, and supplementation you will get the proper recovery for your muscles.

Lose Weight Faster With High Intensity Interval Training

What is HIIT?
High Intensity Interval Training is an exercise method that has the potential to allow an exerciser to double their amount of weight loss than any other type of aerobic exercise. HIIT involves performing sporadic bouts of high intensity running followed by a recovery of walking for a couple of minutes. One can determine their high intensity of running by using a percieved effort scale 0f 1-10. One representing no effort and ten representing maximal effort . The idea is to aim for about 8-9 on a percieved effort scale to acheive a HIIT workout in minimal time.

How to begin HIIT?
Initially if you are beginning HIIT make your work sessions shorter than 2-4 minutes and work your way up. Whatever you can handle until you reach your goal duration. As you become more conditioned you will be able to increase your work periods while reducing your recovery periods over time.

In addition to getting a high intensity fat burning workout done in a short period of time, HIIT helps spare valuable lean muscle mass which is a key component in determing you Resting Metabolic Rate (RMR). This in turn can have a huge impact on your metabolism as greater muscle mass is equivalent to a higher metabolism.

BOOTCAMP

Are you up for a challenge? Richmond Balance is looking for 15-20 participants to participate in Bootcamp. This is an intense 8 week program with outdoor classes held every morning at 5:45am Monday-Friday. The classes will last for a duration of 60 minutes and are geared towards individuals who are looking for more out of their normal fitness regimens. Expect a combination of plyometrics, intense cardio, sports training, strength exercises, and endurance training. Be prepared as this program will test your physical limits and capabilities!

Program Run Dates: April 6th-May 29th

Classes run Monday-Friday @5:45am

Cost: 8 Weeks/ $200

Remember only the strong survive!

What's Up With Vitamin K?

Although it is certainly not the most familiar vitamin of the vitamin alphabet, it doesn't mean any individual cannot reap the benefits of it. Vitamin K is known as the blood clotting vitamin that has also been proven to help maintain healthy strong bones in individuals. Bottom line is, Vitamin K is the key for the body's synthesizing of osteocalcin; which is a vital component for building bone metabolism and bone mineral density.This in return helps prevent injury and build stronger bones.

Not sure where to get Vitamin K?
Vitamin K can be found in a variety of food sources as well as beverages. The best sources of Vitamin K are from green leafy vegetables. Foods that contain the Vitamin K are chicken liver, pork liver, milk, and eggs. A good beverage source to get Vitamin K from is from green tea.

How much Vitamin K to get?
Requirements vary by age but the RDA for men is 75-120 mg daily, and for women is between 75-90 mg daily.

How To Tackle Your Favorite Sweet

We all have that favorite dessert or sweet that we just can't get enough of, and sometimes over indulge in when we get it. Rather it be chocolate, ice cream, doughnuts, or candy we all have them. The secret to avoid over doing it when you feel to urge to chow down on what you know is not good for you, is to chow down on the healthy sweet alternative.

For example, the next time you feel the need to buy a box of chocolates for whatever reason, purchase a huge bag of grapes and pop those into your mouth as you watch television.

The idea is to psych your mind into believing that you are eating your favorite dessert. If you continue to make the habit of indulging in healthier alternatives your old sweet will become less and less appeasing to you. The old expression, "you cant get rid of a bad habit overnight" holds true, and finding a solution to your sweet craving is far better than just finding a temporary remedy.

Sports Drinks: The Healthy Way

Many people prefer to drink sports drinks rather than water because they just plain taste better and they quench your thirst. There are a couple of important things to remember when substituting sports drinks for water. One being the overall purpose is hydration; therefore the drink should contain a small amount of sodium, carbohydrates, and potassium.

Here are some things to remember:
~Carbohydrates for sports drinks should contain between 14-19 grams per 8 ounce serving. A drink that has more carbohydrates could cause cramping, nausea, or diarrhea.

~The sodium level for sports drinks should be between 100-110 milligrams per 8 ounce serving.

~ One thing to remember is you don't sweat out vitamins when your sweat; therefore there is no need to buy sports drinks that include vitamins- although it wouldn't hurt.

~Water is adequate to drink if you are working out for less than an hour, if more than an hour than an sports drink will make up for the loss of sodium while sweating.

The important thing to remember is that when replenishing liquids with sports drinks be aware of what you are drinking and what your body needs.