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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It’s not about making healthy choices to burn fat!

Posted in Uncategorized on April 26th, 2010 by RahzS

The most common issue we experience as a strategic health coach is that most people claim they understand how to eat healthy.

Fair enough. We believe that more and more people understand how to make a healthy choice. Like eat fibrous carbs, fruits, lean protein, and healthy fats like raw almonds instead of oreo cookies, fried chicken, pizza, or potato chips.

The frustration that people are seeing is they make these healthy choices yet are not seeing results. We have a few clients that bust their ass in the gym, make healthy choices, yet they are not seeing the results (of course they feel better, see changes within the structure of their bodies, but their body fat and or weight is not decreasing).

So the end result, people give up and revert back to eating those unhealthy choices because they figure what the heck I might as well eat those fatty foods and satisfy an emotional need.

The solution is educating society that its not so much about making healthy choices. It’s about choosing the right combination of healthy foods and the right portion size. We will touch about some great information further into the post.

The solution we provided to our clients 6 months ago was putting together a scientifically tested nutrition program that made it super simple to succeed with their results. Since then we have had seen results like 25 lbs lost in 12 weeks, 8 lbs and 6% body fat lost in 8 weeks,17.2 lbs and 4.3% bodyfat in 6 weeks, 23 lbs and 7.2% body fat lost in 16 weeks, 21 lbs and 7.8% body fat lost in 12 weeks.

Those are some great accomplishments and are improving to date. It all comes down to having a system in place. What we use is called the BodyGem which gives an accurate measurement of your resting metabolic rate which then we plug into our system along with other lifestyle factors and measurements which gives a client a daily caloric budget along with the proper combination of foods to burn fat. In addition these plans are created by dieticians.

So there is a proven system. But what if you do not have access to a system like this? Below we will talk about how to combine certain foods to create a fat burning state. We kept this real basic and effective so you can install this into your life today. It consists of nutrient dense, natural foods mixed with lower caloric dense foods and a higher thermic effect of digestion.

***side note: the thermic effect of food is how much energy your body uses to digest certain foods. Lean proteins have the highest thermic effect (body uses more calories to digest protein) and dietary fat has the lowest thermic effect.

So when combining foods you want to make sure you have all macronutrients (proteins, fats, and carbs) within a meal or snack. So a lean protein, with small amounts of essential fats, fibrous vegetables and fruits, and a portion of natural starchy carbs will turn your body into a fat burning machine (plan these meals out according to your caloric budget)

So here is a 4 Step process you can follow:

1. Select a fibrous or green vegetable (broccoli, cauliflower, asparagus, etc)

2. Select a lean protein (chicken breast, turkey breast, fish, egg whites, etc)

3. Select a natural starchy carb or grain (oats, brown rice, sweet potatoes, etc). You can also add in some fruits)

4. Combine them all and enjoy your meal

Of course for those on the go or who don’t have time to prepare everything natural, a great company sells complete meal replacement shakes and bars that combine all 3 macronutrients with no sweeteners or artificial flavors and are low glycemic. Learn about these meal replacements from Shaklee.

Put the above 4 step process into place today and you will see and feel some great changes within your body over time. We make it even easier by handing our fitness clients a 27 page packet with meals and recipes separated into breakfast, lunch, dinner, and snack columns. All they do is pick one from each column and they are off to the races.

Our nutrition clients go through a more scientifically based program where we measure their Resting Metabolic Rate and give them a detailed meal plan with calories counted out, portion sizes measured, and a proper macronutrient breakdown.

If you feel you are struggling and could use some guidance and want to achieve results like those above, just give us a call to learn more about the program. Whether you are local to the Long Island area in New York or you live afar we can accommodate you with the coaching you require along with the meal plans that will get you to your goal.

Call today 516-203-4534 to receive a complimentary discovery session so we can learn more about you and you can learn more about our program. There is no obligation or pushy sales tactics to join a program. This is a relaxed and open discovery session.

Dedicated to your results,

Rahsheen Slaughter

Breakthroughs To Fitness

Roslyn Personal Trainer

P.S. After 4 days with our nutrition plans we were able to stabilize a man’s blood sugar and assist him in losing 3.2 pounds. There is no secret. It’s just a matter of incorporating the right combination of foods into your life.

P.S.S. If you are local to the Long Island area, Gym Source is having their Midnight Madness sale in Manhasset on May 7th. Simply ask for Wes and mention you know Breakthroughs To Fitness. He will assist you with your equipment needs with a 20-60% percent off most items.

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Long Island personal trainer reveals truth about your resting metabolic rate

Posted in Uncategorized on December 4th, 2009 by Greg
RMR Test

RMR Test

Many people don’t realize the importance of your Resting Metabolic Rate (RMR) when trying to lose fat and become healthier, many don’t even know what it is. Perhaps it’s the various confusing definitions used by health professionals.

We at Breakthroughs to Fitness consider it a very vital piece of information to know, so we are breaking down the complex definitions so everybody can understand exactly what your RMR does and eventually how that information can help you. To receive a more personal explanation and how it relates to you, you can request a complimentary metabolic blueprint consultation and also can a copy on our e-book How To Master Your Metabolism by visiting www.WhatsYourMetabolism.com

There are a few ways that RMR is defined and each is unique in what it tells you. The rate at which your body burns calories when you are comfortably at rest is one definition used, it means that your RMR is the amount of calories that your body burns when you aren’t doing anything.

This is important because it is the number of calories you need to consume in order for your body to be able to perform all the automatic functions you need to perform daily, i.e.-breathing, digesting or even just having your heart pump out blood. If your body doesn’t receive this number of calories you will inevitably find yourself becoming fatigued, find it hard to concentrate and an increase in appetite.

Another widely used definition is put as the minimum number of calories your body needs to perform optimally. This definition makes it clear that your RMR should be the minimum number of calories you ingest so your body can do everything you need to do throughout your day.

A common mistake that people make when dieting is severely cutting the number of calories they intake, the mistake? The amount of calories they cut leaves them with less calories(energy) than their RMR requires which causes the body to kick itself into self preservation mode or fat storing mode. The body takes serious measures to conserve calories, measures like decreasing your metabolism and using up your protein storage rather than your fat storages.

At Breakthroughs, we use the BodyGem, a device that uses a breath test to accurately determine a person’s target metabolic rate. Once we have obtained this information, it becomes much easier to design not only an exercise routine, but allows us to help you with your nutritional goals as well. Remember you cannot effectively lose weight if you’re consuming more calories than you burn, so for all of you starting down your fitness path, a very good place to start is to obtain your RMR.

Dedicated to your results,

Rahsheen Slaughter

Breakthroughs to Fitness

Long Island Personal Trainer

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