TrainingWithTonya Member

Based on a TDEE of 1900 kcal/day, you should be eating a minimum of 1520 kcal/day. If you are calculating TDEE to only mean BMR + normal daily activity and not counting exercise, then you need to eat 80% of your exercise Calories as well. By eating too few Calories, you are basically telling your body to lose muscle…

I'm assuming that you aren't logging your strength training in the cardio section of MFP because if you were, you'd see that it does indeed add calories to what you should eat that day.

Get a body wrap, but then don't eat or drink anything until after you get to take the dress off. Body wraps will help you lose inches for a few hours to fit in a dress, but it is all water loss so it will come right back as soon as you start eating and drinking again.

It's not that you shouldn't trust trainers, its that you have to check their credentials. Not all certifications are created equal. When you hire a trainer, you should interview them and make sure they have more then just a weekend or internet certification. Look for actual college degrees and the top certification…

Listen to Niner, he knows his stuff. But just in case you didn't get his message, here's what I would recommend. Keep your same workout but change the order!!!! 5-10 minutes to warm up, then hit the weights. Go as heavy as you can to really deplete the glycogen stores. Then do the treadmill and elliptical. By depleting the…

It depends on the person. Each person has their own specific needs based on their workout needs, their illness or disease status, and any food allergies or intolerances they may have. Personally, I have to do 70% carbs, 15% protein, and 15% fat because of my high activity level and high cancer risk. Because of my constant…

I like a mix of vanilla protein powder, fruit, and fruit juice in a smoothie. My favorite is a banana, half dozen strawberries, a cup of orange juice, and a scoop of EAS 100% Whey protein powder. But you can mix and match your favorite fruits and juices. Just a cup of each (fruit and juice) and a scoop or two (2 since you…

Heart rate monitors don't track calories, they estimate them. It's based on the assumption that calorie burns and heart rate are linearly correlated, which is only true for steady state cardio. They then use their proprietary formula to estimate calories from the average heart rate during exercise. They are great for…

What are you doing on Friday, Saturday, and Sunday? If you're still sore when it is time to work that muscle group again, you need to give it a rest. I would recommend splitting it up further if you are that sore so that the individual muscles get more rest, or maybe changing it to Monday and Thursday for lower body,…

First of all, age is irrelevant if you are using proper form. I took a 72 year old woman who had never been in the gym and trained her to be able to be a body builder. Unless you have a physical limitation because of injury or illness, you can still lift heavy. Second, you aren't lifting heavy enough. If you can do 15 reps…

Cardio for the fat reduction and be prepared that you will probably lose fat there last. That's normal. As for shaping the butt, squats are great for overall shaping, but I would recommend focusing on the individual gluteals as well. See if your gym has a donkey kick machine. If not you can do them on the floor but will…

They burn calories in different ways. For fat burning the HIIT is better in the long term because while it doesn't burn a lot of fat while you are doing it (you're mostly burning glycogen while doing high intensity training of any type), the high intensity level causes an elevated calorie burn after the exercise. You'll…

In addition to the options listed above, you can also split your weight routine so that you aren't working the same muscle group two days in a row but are still doing weights every day you workout. I prefer a split routine because I love weights and don't feel like I've worked out if I don't do them. ;-) My favorite split…

No it's not. A cup is 8 fluid ounces. A standard can of beer is 12 fluid ounces. Therefore, a half a can of beer is only 3/4 of a cup.

Guys would like using centimeters for that though because there are 2.54 centimeters in an inch so if he is 6 inches, then he would be 15.24 centimeters. Just saying the larger number would make them feel so much better about themselves! Of course, since most of them lie about it anyway, we'd still have to get out a tape…

Yes, most things are labeled with serving sizes in cups or ounces, but then grams are also listed beside those measurements on some things. There isn't a required system for serving sizes, so the manufacturers can use either or both. However, the macronutrients (carbs, fat, protein) are listed in grams and the…

Well, since we're taught both systems in school and taught the conversions to and from each system, I don't see what the problem is with America. Why doesn't the rest of the world just learn the conversions like we do? Then we can put something online in either system and the end user can convert it to what they want to…

That's because of the sodium in the pickle juice. That's the other thing that can cause cramps is a lack of sodium. If you cut your sodium to be healthier and then sweat (where we lose sodium as well as water) a lot from your exercise or drink a lot of water (which dilutes the sodium concentration in the body), then you…

I can't see your diary, but my best guess would be that you aren't eating enough to fuel your workouts and your normal daily activities.

In terms of biological availability (in order to be used by the body for muscular growth and repair, enzyme activity, etc.), whey has a perfect score of 100. Soy only gets a 74. So, I look at it like I would any of my grades in school. I'd rather have a 100 on a test then a 74. As for the hormonal effects, there is…

FYI: With potatoes, eat the skin. That's where the potassium is stored so if you are peeling and cooking the potatoes then you aren't getting the maximum potassium.

The recommendation is 3-5 days per week of cardio and 2-3 days per week of strength training. My recommendation since you can only do the three days a week total is to combine your workouts. Warm up for 5-10 minutes, weight train for 20-25 minutes, cardio for 20-25 minutes, cool-down/stretch for 5-10 minutes. This…

Yeah, probably not politically correct to be flattered, but I admit I get a big grin and strut a little when it happens. If it is really rude, though, I always mouth off back about how I'd break them in half because they aren't man enough to be able to keep up with me.

Make sure the instructor is RKC certified or at the very least has a specialty kettlebell certification or other training. Personally, I'm not kettlebell certified but have taken a specialty CEC in using kettlebells for rehabilitation so that I can use them with some of my clients who specifically need that type of…

Never, ever, ever weigh yourself for the first 6 weeks on a new weight lifting program. The first 2 physiological responses in the body to weight lifting are (in this order) 1. Neurological adaptations to recruit more muscle fibers to be able to lift more and 2. Glycogen storage in the muscle (in 3 times as much water as…

The NSCA position on weight belts from Exercise Technique Manual for Resistance Training, Second Edition: "The use of a weight belt can contribute to injury-free training. Its appropriateness is based on the type of exercise and the relative load lifted. If a weight belt is worn, it is most appropriate to do so in these…

In one of my first aid certifications we were taught to use menthol shaving cream. It's hard to find now here, but that is probably why the Noxema is working if it has menthol in it. I know it worked on a cooking burn I had a few years ago. Also, my grandmother would put mustard straight from the fridge on our burns when I…

For taste, I go with EAS 100% Whey. I've been tested as a super taster, so I'm very picky about taste on my protein powder. EAS still isn't great mixed with water, but the chocolate is good with skim milk and the vanilla is awesome mixed with fruits and juice. I also get it at Target so it is cheaper.

It depends on the certifying agency you believe. I'm certified with both the American College of Sports Medicine and the National Strength and Conditioning Association. NSCA promotes following your metabolic pathways and ACSM says it doesn't matter. I follow the NSCA's model because it makes more sense to me. When I look…

This is precisely why I won't weigh or measure my clients until at least a month into a new program, preferably 6 weeks. When you first start a new program, especially a weight training program, the body adapts by increasing the glycogen storage in the muscles to fuel future workouts. This is actually the beginning step to…