Come by and visit us at our private gym in Durham!
Do you ever postpone eating because you’re busy, in the middle of a project, or too lazy to put something together? Many of us are guilty of this pattern that leads to overeating and binging later on in the day. A calorie is a calorie right? Two recent studies published in the Proceedings of the Nutrition Society suggest that it’s not just what you eat, but when you eat that can alter your weight loss goals. Research suggests that an irregular eating schedule could set you up for obesity, high blood pressure, and type 2 diabetes—regardless of how many total calories you’re eating!
One of the studies examined eating schedules and patterns and found a possible link between obesity and eating more at night vs. throughout the day. The other study found that people that constantly ate six meals a day had better overall health than those with inconsistent eating patterns.
These researchers say,
“We found that adults consuming calories during regular meals—at similar times from one day to [the] next—were less obese than people who have irregular meals, despite consuming more calories overall.” –Gerda Pot, PhD
How is this possible, you may ask? It could be due to the schedule that our bodies are on, from appetite, digestion, and the metabolism of fat. Our bodies all follow a schedule that repeats every 24 hours, so eating outside of our normal schedule could throw off our internal body clock. The result? Weight gain.
So next time you think about skipping a meal or working through lunch… Think again!
Hey Durham fitness lovers! Today we are coming at you with a food list that is sure to tone you up and shred the fat as you stay consistent with your workout routine. Pure and simple, here’s our holy grail food list:
- Whole Eggs: Perfect protein
- Fish Oil: Reduces inflammation
- Salmon: Great source of omega-3 fatty acids and protein
- Berries: Strong antioxidants
- Yogurt: Improves your gastrointestinal health
- Flax Seeds. Great source of fiber, protein & omega-3
- Extra Virgin Olive Oil: Protects against heart diseases and cancer
- Red Meat: Protein, vitamin B12, iron, and zinc! c
- Broccoli: High in soluble fiber and low calorie
- Spinach: Prevents muscle & bone loss
- Turkey: Low in fat and loaded with protein
- Quinoa: High in fiber & protein
- Oats: High in soluble fiber.
- Apples: Pectin in apples helps weight loss by increasing satiety
- Carrots: Improves eye-health, rich in fiber, and low calorie
- Water: Prevents water retention, helps muscle recovery and prevents dehydration from strength training
Eating these foods and drinking plenty of water will keep you full and focused on your fitness goals! We recommend eating these foods in moderation every three hours or so and with at least 2 cups of water!
What are your favorite foods to eat that help you gain muscle and shed fat?
Happy Wednesday friends! Today we are sharing some of our Durham personal trainers top nutrition tips… 5 to be exact!
- Don’t Deprive Yourself: Learn portion control and reward yourself every now and then to avoid binging later! Just make sure you savor your occasional treat!
- Food Quality Control: Make sure you use high-quality ingredients that look and smell great like fresh herbs and produce. This will make your healthy dishes more pleasurable overall
- It’s All About the Presentation: Make your plate pop with lots of color (fruits and vegetables) and arrange the food in an artistic way. Make your culinary experience as aesthetically appealing as it is delicious!
Add Greens Whenever Possible: Greens aren’t just for salads. Add them to smoothies, sandwiches, and as a garnish. Dark, leafy greens benefit every cell in your body and deliver a variety of nutrients.
Don’t Get Distracted: Put away the phone and devices while you eat. Focus on every bite, texture, and taste, instead of the television. Mindless eating is the quickest way to pack on the pounds!
We all know eating breakfast is important in getting slim and curbing your appetite later in the day… But just because we all should be eating breakfast doesn’t make it a “free” meal. Today our personal trainers in Durham are sharing some mistakes that could result in you packing on some extra pounds:
You Drink the Juice:
Juice is packed with sugar… Go for the real fruit instead. It is not only more filling but contains more fiber! Plus who doesn’t love to chew!
You Eat the Cereal:
Cereal is packed with carbs, even if you go for the healthy option. If you eat cereal, make sure you measure out a serving and don’t leave the box out so you’re not tempted to pour more.
You Down the Bagel:
It’s important to think of bagels as a treat if you want to lose weight. Did you know? Most bagels are equivalent to about five pieces of bread, PLUS the toppings. If you love bread, go for the whole wheat toast!
You go for the Sugary Fruity Yogurt:
yogurt can be a great choice in the morning but make sure you go with a plain, non-fat or low-fat option and then top it with your favorite fruit. The yogurts with fruit already added tend to have tons of extra sugar and additives. Go for the fresh fruit and save some calories!
There you have it folks! Some tips from our personal trainers in Durham to help you start your day right! What’s your favorite healthy breakfast? We’d love to hear!
Many of our clients at The Method come to us with a clear goal in mind; They want to tone up, shed extra body weight, and gain strength. Our personal trainers in Durham help our clients meet these goals by our unique training techniques and through providing them with effective health and dieting tips. Here are some of our top tips that we tell our clients who want to change their bodies:
1. Send Your Body a Clear Message
Our bodies are designed for homeostasis. That means if you want to see changes in your body, you must introduce your brain and body to new and definitive patterns. To see change, you must take clear and consistent actions in order to create change and a new habit.
2. Stay Consistent
Ever gone on a trip and missed your workouts? Do you notice that when you do, it takes some time to get back to the same level of training before your trip? Our bodies need a consistent workout schedule to see results. It’s important you make a training schedule that is fairly consistent in terms of time spent and intensity. We always recommend you give your body and muscles time to recover, but taking long periods of time off will seriously stall your results.
3. “When Will I Start Seeing Results?”
Our Durham personal trainers get this question a lot. Typically it takes a full 10 days to see any sort of results from a new workout program or diet regimen. Stick to it and be consistent and see how you feel after 10 days, or better yet, 2 weeks.
4. Diet is Key
For most people, change is 80% diet and 20% exercise. In order to lose weight, you must limit certain foods. In order to gain muscle, you must eat certain foods. Exercise is absolutely essential in getting the body you want but it needs to be supported with the right diet in order to see results. It all comes down to the amount of protein, fat and carbs.
5. It’s Not Always Going to Be Fun
Getting in shape is hard work. Dieting is straight up hard. It’s important to start any new program with realistic expectations and to not jump in too quickly. Easing into any program makes it easier to stick to it long-term. Be patient with yourself and know, sometimes, it will not be fun.
Ready to change your body? Meet with our personal trainers in Durham and start seeing REAL results!
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In our latest newsletter for The Method Gym in Durham we are sharing all of Dr. Phillip Goglia’s celebrity training tips!
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Keep sweating Durham!
While just walking into the gym is always a good thing, it’s important to be mindful when exercising. Today, the tip from our personal trainers in Durham is all about avoiding mindless exercise. Sure, it’s easy to sit on the bike and flip through a magazine or text on the elliptical…. But how effective is that really at building muscle and losing weight?
Our Durham personal trainers say, not that effective. There is a big difference between going through the motions of an exercise and really thinking, feeling, and engaging your muscles during your workout. They say the key is focusing on the muscles you’re working and ENGAGING them. Form is also key here. Be very aware and conscious of your body and listen to your muscles. Enjoy the feeling of getting stronger with each step and each rep! You know what they say… “Pain is weakness leaving the body” (within reason, of course!)
…So next time you want to workout, focus on your breathe, your muscles being engaged, the stretch, and the strength that you are acquiring.
Keep working hard Durham! Come visit us at our clean and private gym near Duke!
Many women tend to make a big mistake when they step foot into a gym. They assume that weightlifting and resistance training will result in them becoming “big” and bulky. As a result, they tend to only focus on cardio and spend most of their gym time on the treadmill trying to burn off the pizza from the night before.
Getting “big” like a man or a competitive body builder is a common concern among women, and has led many women to steer clear of the weight room and from resistance training in general. For those women avoiding the weight room, we’ve got news for you! If your goal is to be slim and toned with a flat stomach and nicely defined muscles, resistance training is going to be absolutely essential in achieving that end goal. So quiet your fears and remember:
Women can and should do weight lifting exercises if they want to shed body fat and achieve a sculpted and toned physique.
So if you’re one of those women just stuck on cardio, know that your current cardio routine is going to accomplish very little in terms of your end goal. Sure, you may burn a few hundred calories during the cardio workout but you won’t reshape how your body looks. A complete body transformation begins in the weight room.
And no, you won’t get bulky. In fact, lifting weights will actually achieve the opposite… And here’s why:
1. Female Testosterone Levels
You need not to worry about getting big because it’s the testosterone that is the magic ingredient of getting big and bulky. A woman simply does not have enough testosterone to make them bulk up like a man does. It’s science- Men have higher testosterone levels than women, and women have higher estrogen levels than men. This fact alone should calm a lot of your fears as testosterone is the primary muscle-building hormone in the body.
2. Female Dietary Habits
If you’re worried about bulking up like a female body builder, it’s important to keep in mind that dietary habits play a key role here. If your end goal is to bulk up and get “big” you’d obviously be consuming a massive amount of calories to purposefully gain weight, as these women do. Proper weight resistance training paired with a mindful diet of calories in versus calories out will result in the loss of fat and the fine sculpting of muscle. In order for your weight resistance training to really bulk you up, you’d have to force feed extra protein, eat excessive calories daily, add supplementation, AND lift heavy weights on a regular basis.
3. Weight Lifting Increases Your Metabolic Rates
Another reason why you don’t need to worry about getting big is that weight lifting actually increases your metabolic rate, aka you will burn more calories when you lift weight. This is because weight lifting creates tiny muscular tears throughout the body, meaning your body will expend a greater number of calories post-workout to repair those tiny tears. This repair process increases your overall calorie requirements. More calories burned, means less body fat for you.
4. Weight Lifting Results in Greater Muscle Definition
Weight lifting will result in an overall, sculpted muscle definition. Challenging yourself with the weight and lowering the reps is what will create the muscle definition you’re looking for when combined with a proper diet for fat loss.
In a nut shell, do not fear weight training or heavy weights any longer! Weight training is the secret sauce to any woman’s weight loss and is what will help you achieve fitness goal of achieving a toned and sculpted physique.
Here’s the truth: When you lift heavy weights your muscles get STRONGER, not bigger. From our personal trainers in Durham… Push your body! You are stronger than you think!