- HEALTH TRACKER
Doug, Several good questions here. I will tackle the first 3. Question 1 how much Protein is enough? I am currently taking in 120 grams a day. 120 grams a day is sufficient but don't forget that complex carbohydrates are extremely imporant as well. So many times people focus on the aspect of protein needs while resistance training and forget about he bodies prefered source of fuel. But again, 120 grams is just fine. Question 2 I was told by several people at the gym that I belong to that I should start taking Creatine is this safe and will it stop my weight loss? Since you are resistance training you must start looking at weight loss a little differently. Understand that as you gain muscle tissue you may expereince a drop in the rate of weight loss but this does not mean you are losing less body fat. As you gain muscle tissue fat loss will increase and that is what you are after. Creatine is beyond safe.....it is actually healthy. In addition to helping you build muscle tissue there is also evidence that creatine may do things like lower cholesterol as well. Again, creatine will help you build more muscle and this is good for fat loss. Make sure however that you buy a creatine product that is sugar free. Five grams of creatine a day should do the trick. Question 3 about half of the gym rats told me I should try I Nitric Oxide Product the other half recommended against what is it and is it safe? Simply put, NO! While Nitric Oxide products mostly arginine based and are safe for consumption, there is no evidence that they increase strength and/or the amount of muscle tissue in healthy individuals. Anyway, there is plenty of arginine in the protein you consume throughout the day. These supplements are expensive more suitable for erectile disfunction than resistance training.
Hello Carol, SMOOTH makes pretty good ellipticals as well. They have one for $1299 but it is worth it. Even if you need to wait a month or two to save some extra money before buying it, this is one piece of equipment you need to look for quality. http://www.smoothfitness.com/elliptical-trainers/index.htm?s ource=B
In addition to the article I have written for the January issue of OH Magazine, I will also be including an Exercise and Fitness Q&A section where I will select two questions to answer from you the members. Whether your curious about exercise as an intervention for non-surgical weight loss or it's place in the pre and post WLS lifestyle, feel free to share what's on your mind. I look forward to reading every question....what are you waiting for, get to posting! POST YOUR QUESTIONS HERE Jeremy Gentles, CSCS ObesityHelp Professional
Erin, First of all let me say congrats on all of your success. If you consume around 1500 calories a day that should be sufficient. Also, you may want to check out an article I wrote about how and when to increase cardiovascular exercise intensity. Just click the link below and let me know if this helps.
Anita, Try doing 3 sets of 15-20 repetitions 3-4 times a week. If you can do a lot more repetitions already, try increasing the amoiunt of resistance by holding something at your chest. This could be a textbook, a milk jug of water, dumbbell, or anything else you can think of (as long as it is safe). As far as other exercises you can do please check out the following links within the exercise and fitness forum.
http://obesityhelp.com/forums/fitness/cmsID,8431/mode,conten t/ Let me know if you need more help.
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