What is the thermic effect of food? Roslyn Personal Training breaks it down!

Posted in Nutrition on May 23rd, 2010 by RahzS
Thermic Effect of Food

Thermic Effect of Food

There are three components that make up our total caloric expenditure within a given 24 hours:

1. Resting Metabolic Rate (which we talked about in the past couple of posts)-responsible for about 60-70% of total calories burned in a day

2. Thermic Effect of Food-responsible for about 10% of total calories burned in a day. This is energy required to digest, absorb, transport, and store food

3. Physical Activity-responsible for about 20% of total calories burned in a day.

The main focus will be on the Thermic Effect of Food. Most people I coach with didn’t even know that existed or that their resting metabolic rate played such a huge role. But when it comes down to the science of the body, the combination of foods we eat play a good role in our total calories burned.

Let’s examine the 3 macronutrients and their thermic effect:

1. Fats: Dietary Fat is so easily processed and turned into body fat that there is little thermic effect, perhaps only 2 or 3%.

2. Carbohydrates: The amount of energy required to process carbohydrates falls between that of protein and fat ranging between 5-10%

3. Protein: Processing protein requires the greatest expenditure of energy, with estimates ranging as high as 30%

So as you can see that combining the right foods can play a good role on how many calories you burn in a day. A eating lifestyle of low fat, mid protein and carbohydrate intake is key for a consistent fat loss result and overall improvement in health.

Of course we can go much deeper in breakdown of different levels of macronutrients but I want to keep this very basic. There are advantages in playing with the percentage of fats, proteins, and carbs, but it all depends on your goals, commitment level, and urgency of reaching them.

Don’t be afraid of carbs, fats, or protein. They all play a vital role in your health.

Now that you understand resting metabolic rate and thermic effect of foods, we will focus our attention on physical activity and metabolism boosting exercises and workout to ignite the burn, excite the metabolism, and liquefy the fat.

If you are local within the Long Island region, we extend the opportunity to get your resting metabolic rate tested. Unlike years ago where it was super expensive, you can get your RMR tested for $97. It takes about 25 minutes of your time. On top of that we will create 2 meal plans created specifically to your likes, personal goals, and customize to meet your health requirements.

Just give our office a call at 516-203-4534 to schedule an appointment. Stop guessing and start testing. This is a proven method that assists our clients in burning up to 25 pounds of fat in 12 weeks and keeping it off.

Dedicated to your results,

Rahsheen Slaughter

Breakthroughs To Fitness

Roslyn Personal Trainer

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Roslyn Personal Trainer Pulls Off Victory

Posted in Nutrition, Sports on May 10th, 2010 by RahzS

If you have been following our recent posts, we have really been focusing on the impact nutrition has with your results. We are not speaking of diets, crash programs, or boring programs. Basic nutrition guidelines is all you require on a consistent basis.

Roslyn Personal Trainer, Coach Frank Hatsis, did just that. Most fighters or martial artists will go on crash diets to make weight. However, Coach Frank trained hard and ate smart for a 90 day time period. By the time of his fight he weighed in at 157 lbs and 7.2% body fat.

Now some would label this as, “it was easy for him to do because he’s a fitness professional and a fighter” What most people do not realize is that Frank comes across similar challenges we all face. One of the major ones is TIME!

We make excuses that time holds us back or doesn’t allow us to prepare food, train during the week, or focus on ourselves.

Well Coach Frank holds 3 jobs, maintains a strict workout routine, and has to prepare his meals in advance to ensure his body builds and recovers properly. He travels to Manhattan from Long Island 3 days a week, coaches kickboxing classes, and trains clients one on one throughout the week.

It is evident that Coach Frank is very busy, but the difference is he prioritizes what’s important to him and sets time in his days to follow through with those priorities.

Here are some of the practices Frank followed throughout his 90 day training period:

1. Trained 6 days a week

2. Prepared meals in advance to support his training. He never missed a meal or starved himself

3. Made water a staple in his plan

4. Got rid of alcohol

His focus, determination, and sacrifice is what earned him his victory. I hope you realize you to can be victorious with your health as long as you recognize your excuses and make small sacrifices in the beginning to achieve your goals. Below is a short clip of Coach Frank’s fight:

Dedicated to your results,

Rahsheen Slaughter

Breakthroughs To Fitness

Roslyn Personal Trainer

P.S. If you want to learn how to master your metabolism and get as lean as coach Frank, visit www.WhatsYourMetabolism.com to pick up your free copy of “Mastering Your Metabolism”

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Roslyn Personal Trainer Assists Young Man With Nutrition Challenges – Part II

Posted in Nutrition on May 2nd, 2010 by Greg

If you haven’t watched the first Nutrition Coaching session with this young man’s nutrition challenges, you can watch it by clicking the link below:

Nutrition Coaching Video Part I

This next part below covers the actual nutrition program angel will be following. Seeing Angel’s challenges of preparing his week out and using his excuse of not having time, we prepared his done for you meal plan to be as simple as possible with quick and easy meals to prepare. We will keep you up to date with Angel’s success over the next 12 weeks.

Dedicated to your results,
Greg Kalafatic
Breakthroughs To Fitness
Roslyn Personal Trainer

P.S. Grab your complimentary copy of “How to master your metabolism”

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