TrainingWithTonya Member

The primary source of fuel for the brain is carbohydrate. (The other one is ketones and using those can lead to ketoacidosis and eventually death, so I don't recommend that.) Check your carbohydrate intake isn't too low first of all--you need a minimum of 120-130 grams of carbohydrate to fuel the brain each day. Second,…

Multiply grams of protein by 4 to get calories from protein.

The research on cholesterol is contradictory. Some say that added cholesterol from food can elevate cholesterol levels and some say otherwise. If you really want to enjoy your eggs and not get as much cholesterol, just eat the whites as the cholesterol is all in the yolk. Or you can do like I do and keep it to no more than…

Yes, being bradycardic means you can't use heart rate as an indicator of exercise intensity or calorie burns. There are other methods of figuring intensity and calorie burns based on your VO2 max and working at specific MET levels to achieve the intensity goal you want and calculate calories. PM me if you want and I will…

NO!!!! While nutrient timing isn't super important while losing fat, if you want to do it, at least do it right. Within an hour of lifting you want to replenish the carbs you've used to fuel the lifts and have them with some protein to repair the muscle fibers you've broken down. Skipping carbs will only cause the body to…

Depends on how hard core. Generally, body weight exercises are more cardiovascular than strength building because you do a lot of repetitions and not as much weight as when you do more traditional weight training. So you will keep up the fat burning, but may not keep the glycogen stores needed for the resistance work…

When you start resistance training, your body has to store glycogen to be able to fuel the workouts. 1 gram of glycogen is stored in 3 grams of water in the muscle. You have gained glycogen and water, not muscle. Keep going and the body will stabilize how much glycogen you store and the fat loss will catch up with the…

Glad to see that you have checked with your doctor to make sure it isn't the diabetes. Since it is not, I can explain the science behind frequent urination while going low carb. Basically, when you lift weights you tell the body to store carbohydrates to fuel the workouts. One gram of glycogen (the storage form of…

The actual amount is supposed to be 0.8 grams per Kilogram of body weight. A Kilogram is 2.2 pounds, so you are way over estimating your need. 221/2.2=100.4545455 100.4545455x0.8=80.363636grams But that 0.8 is only the amount you would need generally. Those who are trying to increase muscle mass can go up to 1.5 grams per…

STRETCH!!!! Shin splints are generally a cramp in the anterior tibialis muscle and stretching helps tremendously. The best one is to sit with your legs out straight, point your toes, and have someone else help you push them down to the point that you feel the stretch but not to the point of pain. If you don't have someone…

If your pain is from the bent position, I would recommend having a doctor do some imaging of your knee. You might actually have a piece of cartilage that has torn off. That was the whole reason I had to have my last surgery. The torn off piece was in a place that caused pain and limited range of motion.

I, too, have had 3 knee surgeries. The most recent being in October of last year. As a Clinical Exercise Physiologist, I've been doing my own rehab with the approval of my surgeon. I avoid the elliptical as my stride length doesn't match up with the stride length of the machine, so if you pick an elliptical, make sure it…

You'll keep storing the same amount you've been storing, definitely. But eventually, you will get to a point where you are maintaining similar weights with your workouts and then you will maintain similar glycogen amounts. Basically, the more you need for lifting, the more you will store. When you get to a maintenance…

If you keep lifting, you will keep storing glycogen in water. Even if you build more muscle fibers, you will store more glycogen in those muscle fibers too. This is a good thing. It is what fuels your future weight training workouts. If you stop lifting, you will start to lose those improvements in about 3 days. But who…

Stretch! Stretch!! Stretch!!! And Stretch Again!!!! Soak in a nice, hot bath. Use some epsom salts or salts with essential oils. I like eucalyptus and tea tree oils for muscle soreness. I also like Biofreeze, but you can use Icy Hot or anything like that, too. And then STRETCH AGAIN!!!!!

I've been a certified personal trainer for 18 years, a certified sports nutritionist for 10 years, have a bachelors degree in exercise physiology with a minor in nutritional science, and am working on my masters in exercise science so I can say for certain that your friend doesn't know what she is talking about. It's sad…

Ask your doctor to refer you to a Registered Dietitian that specializes in diabetes and renal disease. Doctors don't have much of any nutrition in their education plans, so please go to someone who does have that education since you are dealing with health issues. Once you have numbers from your RD, then you can plug those…

Remember, weight means nothing. It is just a measure of gravity acting on the body. Go by the inches and especially the body fat percentage. Like was previously stated, whenever you add weight training you will store glycogen in the muscles in order to fuel the workouts later. That glycogen has to be stored in 3 times as…

1) Age --42 2) Height --5'6" 3) Weight 185 4) Lifestyle (how much exercise, etc.) Personal Trainer and Group Exercise Instructor so I teach 8 classes a week and am on my feet and demonstrating exercises all day long. 5) Calories / day 2970 + Exercise Calories 6) any tips you can provide me :D Relax. Don't weigh daily.…

They each have their value. Resistance bands are great if you are limited on storage space, are traveling and don't want to carry heavy weights with you to be able to workout wherever, or are focused strictly on endurance. Free weights will be needed to see drastic changes in the muscles such as strength and size…

Actually, it's possible to not lose weight even in a deficit when you are having constipation issues. Also, just a little figuring for you and I think you might be eating too little, so that when you do get the constipation under control you will lose muscle instead of fat. With a TDEE of 1900 calories, I'd recommend…

A) Don't go by a different scale. They will weigh differently and show false changes. B) Anytime you start challenging the body in a way that uses more glycogen for fuel for the exercise (IE: Insanity) your body will adapt by storing more glycogen in the muscles to be able to fuel the next bout of exercise. This glycogen…

In my professional opinion, you aren't eating enough first of all. Second of all, you have your carb % set too low. The recommendation for carbs is 45-65% of total daily energy intake. For those who are exercising, there is also a recommedation of 6-10 grams of carbohydrate per kilogram of lean body mass. The 50% you have…

There are a lot of reasons to be at different macros, as mentioned above. For the person saying that they felt better for their lifts with more carbs, that's because the energy for most lifting exercise (if you are going heavy enough to do more than cardio with lifting) comes from about 75-80% carbohydrate and only 15-20%…

You never cut calories from your BMR. That is your Basal Metabolic Rate and what your body needs to survive in a catatonic state while maintaining current lean tissues. Eating below your BMR can cause losses of lean tissue that would be undesirable. TDEE is Total Daily Energy Expenditure which includes BMR + Normal Daily…

Yes, it is probably DOMS, since it is getting better but isn't gone yet. I've had DOMS last a week when I first started lifting heavy. That being said, you shouldn't have DOMS in your back from deadlifts. Contrary to popular belief, they are not a back exercise. You are arching your back too much if you feel them in your…

My gym confession.....I go to a gym where I don't work so that nobody knows I'm a trainer to interrupt my workout with questions about theirs. I have had this backfire on me, though, when guys see me in the weight room and want to "correct my form". Idiots who think they know something get really pissed when you ask them…

How are you estimating your energy expenditure? Calorie burns depend on the weight of the individual when using the METs system. Running at 6 miles per hour is 10 METs, so definitely higher intensity than the estimate of 6.5 METs for hiking used in my example above. The difference in calories is probably coming from the…

The way calorie estimates are generally done are based on a set intensity level of the activity in relation to the intensity of sitting. In the exercise physiology community we commonly use the Metabolic Equivalent (MET) system. 1 MET = 1 Calorie per kilogram of body weight per hour and is an average calorie burn for…

I entered it as my own exercise and calculated the calories based on 6.4 METs because that is what I've seen in the research as far as intensity level. To get calories per hour from METs, multiply the MET level by your weight in kilograms (divide weight in pounds by 2.2 to get kilograms). If you didn't do exactly an hour,…