Are Egg Whites A Good Protein Source?
Question of the Day
If you have a question that you want answered send it to me at KyleHuntFitness@gmail.com (make the subject Question of the Day)
Today’s question deals with eggs. How many grams of protein are in an egg white? Are eggs/egg whites good protein sources? Also what is my reccomendation on how many whole eggs/egg whites are healthy?
Find out here:
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Beverly Provosyn http://www.tigerfitness.com/Provosyn-p/bev-55.htmClick=6352
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- Discription from Tiger Fitness.
Read MoreHow to Manage Meal Prep
How to Manage Meal Prep
By: Jake Pearce
The key to gaining muscle all comes down to nutrition no matter which way you put it. Without the adequate amount of food your body cannot grow to its fullest potential. Getting the all of the essential amount of nutrients each day typically requires up to 4-6 meals. Then it is up to you to cook, prep and eat all of this food each day. If this does not seem plausible for you to do, read on because if I can do it so can you!
I was always an unhealthy individual until a few years ago. T.V dinners, pizza, and cokes just seemed to suit my needs until I decided to become a bodybuilder. I researched for hours about bodybuilding and it all seemed like it was something I would love to do however, there was one problem. How was I going to be able to consume all of these calories in only 3 meals? However, as I acquired further research on nutrition and meal timing I found in almost every article that the key to consuming that many calories was to increase meal frequency (eating every 2-3hrs). Eating these meals every few hours had many positive effects on one’s body so I decided to turn to this which led me to one other question: How would I be able to cook all of this food? I hardly ever cooked before and I was not sure how I would do it. I was still in high school; I played a bunch of sports including football, track, basketball and many other extracurricular activities while also taking college courses. So if you do not think you can get the meals in think again, I was a very busy person and managed to get it done!
The food I found easiest to cook was rice, potatoes and chicken; the staple bodybuilding foods. Like every other smart cooker I purchased a George Foreman grill and a steamer so I could cook my rice. Since the George Foreman grill was a pain to clean, I always liked to cook all the meat I had at one time so I wouldn’t have to clean as frequently. Keep in mind meat does not last forever in the fridge so if you can’t eat all of it within the following week you will need to put it in the freezer!
Some people feel that when eating “clean” taste does not matter but I think it does. If you strive for the meat you cook to taste good use salt-free seasonings such as spices and Mrs. Dash. If you are looking to change your protein source look into buying some non-breaded fish like cod, flounder, or my favorite tilapia. Fish is an excellent protein source. Steak is another great protein source too, but I soon realized the cost of steak takes a good chunk out of my wallet. If you are looking for that great taste from beef just purchase some lean ground when you have a little extra cash.
Once I figured out what protein sources I would be using I then had to analyze and select my carb sources. I cycled through russet potatoes, sweet potatoes, and brown rice as my main carb sources. Both sweet and russet potatoes tastes like crap after a few days in the fridge so brown rice to me seems to be the easiest carb source to use since it lasts up to 7 days. Make sure when cooking rice that you plan to store use double the serving of water it says to keep the rice moist throughout the week. As far as the veggies go I just purchase large bags of frozen veggies and just cook them for that week.
This is just a generalization of what I do. Below I have a list of the protein, carb sources and veggies you can cook in bulk.
To successfully prepare food with efficiency you will need the following:
- A way to cook meat quick like A George Foreman Grill
- Steamer (rice and veggies)
- Tupperware Containers
- A bag (to store food)
- Motivation to cook the food!
Great sources of protein to cook in bulk:
- Chicken
- Turkey
- Salmon
- Tilapia
- Lean Beef (occasionally)
Great sources of carbohydrates to cook in bulk:
- Sweet Potatoes
- Whole Wheat Pasta
- Brown Rice
- Russet Potatoes
Great sources of veggies to cook in bulk:
- Broccoli
- Asparagus
- Cauliflower
- Green beans
Calorie Calculator
Hey everyone!
If you happened to catch my seminar series on nutrition you will remember one of the formulas to determine calorie intake I talked about was the Mifflin Equation. See my seminar videos here.
The reason I like the Mifflin equation so much is the fact that it can give you a relatively accurate calorie requirement without the need for an accurate body fat analysis.
Now this is not the only way to come up with calorie requirements. There are a lot of other factors I use when developing nutrition programs for my clients. However, if you do not have a pro writing a nutrition plan for you this calculator is a good place to start.
Here is the website: http://www.calculator.net/calorie-calculator.html
-Kyle
Read MoreThe Key to Success – No Excuses
The Key to Success – No Excuses
by: Kyle Pearce, C.P.T.
When I first sat down to start writing an article, I thought long and hard about what the topic
would be. I wanted to be able to write something that people could not only read easily and understand,
but something that they could connect with; something they could use. After reading endless articles
online about how to eat for general health, how to eat to prepare for a bodybuilding show, how to train this and that,
and how to do just about everything else, I realized that people do not need another how to article. The
information is out there. So then I started to think “well, shit, if all of this good information is so easily
accessible, why are there so many people still looking for answers?”
I posted this question for my facebook friends and subscribers to answer.
“No matter how “in shape” or “out of shape” someone is, I believe that everyone has at least a small
desire to look better than they do now… so here is a serious question…. What’s stopping you? What is
discouraging you from getting what you want? If you have tried in the past and not succeeded, what
was it that made you stop??? …and this isn’t rhetorical.. I’m looking for some answers.”
For some of you who follow me, you already know that I was met with some pretty
common answers. After thinking about what everyone had posted and really trying to dissect the real
reasons, I compiled a list of why I believe people don’t succeed.
1. Lack of Knowledge
That’s it. That’s the entire list. It sounds harsh, but I’m not trying to say that everyone is stupid.
It’s just that it is the ONLY reason I could come up with. People are just not familiar with what it takes.
After transforming my own physique by following a new lifestyle, I just cannot understand why someone
would not just make the change. No matter what anyone said, I felt every response could be boiled
down to this reason.
There were a few people who “admitted” (for lack of a better word) that laziness was the reason
they did not succeed. This is the first thing I want to talk about because I’m not buying it. I believe the
reason they are lazy is because they do not know what to do. I see so many people not giving everything
they have when they are in the gym or saying that they are just too busy to work out, and although
some might say it’s because they’re lazy, I feel like the real reason is still a lack of knowledge. They do
not realize how little it actually takes to achieve what they want. Knowone wants to fail and I totally
understand that but don’t be afraid to try! I feel like way too many people do not ever try and it’s
because they don’t realize how easy it actually is! A person who makes no mistakes is unlikely to make
anything at all. It is so much better to have a life with small failures that you learned from, rather than a
lifetime filled with the regrets of never trying. I can’t stress it enough: JUST TRY! Trust me! If you can
stick to a program for even 1 year you will see what I’m talking about when you compare your before
and after pictures.
Now that I suggested sticking to a program for a year, the next thing that I want to bring up is
that a lot of people mentioned hitting a plateau or not seeing the results they want. I have to admit that
this one irritates me. The real problem here is that people are just too impatient to fight through the
“plateau”. This one is specifically relevant to those of you who are either overweight or obese and want
a permanent change. Think about that. You’re trying to change your life! It’s a lifestyle change; there is
no finish line. You have to be able to do it forever. The results that any diet or workout program yields
last only as long as the program itself. No exceptions. There is no magic pill to change your lifestyle.
There is no shortcut. You have to put in the work every day. I used to be far from being fit and now
when I see someone after a few years they say to me “OMG you’ve changed so much! What’s your
secret? What are you doing?” and every time this happens I reply with “consistent diet and exercise”
and I can just see them and their excitement deflate. People don’t want to hear that because that
means they have to actually do work. It blows my mind when I hear someone say “I’d do anything to
look like that..” Apparently they mean they would do anything as long as it’s not working out and
watching what they eat, because it’s not impossible to change your physique. This still ties into what we
were talking about before. Why are people so afraid and so unwilling to put in the work? Because they
don’t realize how easy it is! If what you are doing to get in shape or lose weight is “hard” and you don’t
like it, it won’t last. It is as simple as that. Lifestyle changes yield permanent results, not speedy results. I
feel like most people fail because, like I said before, they are looking for the finish line. You can’t be
looking for an end if you want to have lasting results. That being said, it may seem like I have ruled out
just about every workout that you have tried. Here’s the thing: Stick to it! I said it’s easy but that does
not mean there is no sacrifice. The hardest part is sticking around long enough to see that I’m right and
that it actually is REALLY easy! You need to have faith that in the end it will be worth it. Now I know it’s
contradictory for me to tell you to quit looking for a finish line and then tell you to do something for only
1 year. The reason I say this is because I know that if you look at what you are doing and tell yourself it
will only be one year out of your life, you will be able to stick to that much easier than thinking that it is
forever, but by the end of that year, if you have truly stuck to the plan, your progress will be so
motivating that you will be far from slowing down. I promise you that if you can do this and sacrifice just
1 year from your entire life to be consistent with diet and exercise you will be so amazed! In the big picture 1
year is really not that long and your health and the body of your dreams are well worth that! You might not
have reached your ideal body in that year but you will be happy with the results and I promise you that.
Keep in mind that when you first start working out and make the decision to change your body, your
ideal body could be multiple years away. That can be intimidating and I can see why so
many people might not be so eager to commit to something so long. That’s why I only say 1 year. That
will be more than enough time for you to see how easy it really is and to gain the motivation to keep
going.
The last thing I want to briefly touch on before I wrap this up is that there were a few people
who posted on that question saying that the reason they failed or did not start their program was
because they did not know how. They did not know what to do when they get in the gym. They don’t
know how to workout properly and efficiently. I wanted to finish with this response because I feel like
this reason is the only reason people do not succeed; lacking the necessary knowledge. Because I was
once the fat kid, I truly know what it’s like to be confused about fitness and to not know where to start.
The truth is, though, this is nothing but an excuse. There is no reason why anyone should be able to say
they do not know how. The internet is filled endless articles, websites, and even YouTube channels that
are dedicated to helping you succeed. I’m sure that for most of you reading this I am making sense, but
for the select few that still truly believe they are justified in saying they “don’t know how” I have an
answer: Hire a personal trainer! That’s what we’re here for! (Hire this guy—>http://www.kylehuntfitness.com/services/)
It took me a long time to finally sit down and start writing, and now that it’s coming to an end I
just want to make it very clear what my intentions are. The point I’m trying to get across is that there is
no excuse to NOT be the best you can be! I’m not sure what kind of audience this will reach and I’m
halfway worried that it will only be skimmed through by most of my meat-head friends that don’t need a
motivational pep-talk, but if this reaches even one person who is struggling to find that kick-in-the-ass
that they need then it will be worth it. I’m hoping, though, that what I’ve said is at least thought
provoking. I hope it’s made you think about the things you want in life (not just in the gym) and realize
that there is no excuse for you to ever settle for anything less than what you truly want.
Hope this helps,
Kyle Pearce, C.P.T.
P.S. Don’t forget to follow me at https://www.facebook.com/kylepearce505
Read MoreNew Email ——- KyleHuntFitness@gmail.com
Hello everyone,
This post is just letting everyone know I am in the process of changing my email from huntfitness@aol.com to KyleHuntFitness@gmail.com.
The reason is because I am starting to have more and more problems with AOL. I send out so many emails (over 100 daily) that AOL put a spam blocker on my account. Basically every two or three emails I have to fill out one of those jumbled word codes. That would be ok except for the fact that fifty percent of the time the page they have the code on does not work! So I am basically held captive my by my email address until the page issues get fixed and I can prove that I am not spam.
I will still be using the old email but I will be trying to get everyone switched over to the Gmail account asap!
Thank you!!!
Read MoreWhere Should I Place My Feet While Benching?
Where Should I Place My Feet While Benching?
Nick Siekirk, M.S., B.A., C.F.T.
This seems to be a question that few realize the importance of answering. In my view, exercise should be treated as a method of preventative medicine. Some trainers and weightlifters alike utilize compromised bodily positions (especially that of the spine) to gain an extra rep or to use a heavier weight than previously accustomed to. With that being said, I understand when someone pushes themselves in the latter phases of the set and proper form often becomes negligible. However, the cheating methodology is often overused. The benching position in which most are familiar with involves what I call a 5 point stance. These 5 points are areas of the body that are in contact with either the bench or floor to provide stability to the lift. These 5 points include:
- The head
- Upper back
- Glutes
- Right foot
- Left foot
As we use this 5 point stance the lower back or lumbar spine tends to leave the bench and proceeds to “arch”. Why does this occur? Our bodies are very adaptive in our movement patterns. As a consequence we either consciously or subconsciously arch our lower back to lesser the range of motion in which the weight must be moved. This is turn avoids the ranges of motion in which the muscle is anatomical challenged. Theoretically, we should therefore be able to use a heavier weight. Heavier weight implies heavier overload. In theory it sounds promising.
However, what are the chronic results of such form?
When you consistently place your body in a position in which is not anatomical correct, in other words compromised you place yourself at risk for developing postural issues. These predictable patterns of dysfunction are referred to as postural distortion patterns. Postural distortion patterns refer to the state in which structural integrity of the kinetic chain, the body’s soft tissue system (muscles, ligaments, tendons, fascia) is compromised because 1 or more components are out of alignment (1). This places abnormal forces on the structures in the kinetic chain that are above and below the dysfunctional segment (1). If one segment in the kinetic chain is out of alignment, other movement segments have to compensate in an attempt to balance the weight distribution of the dysfunctional segment (1). Optimum posture and alignment help prevent serial distortion patterns and provides optimal force absorption, weight acceptance and transfer/production of force during movement (1). This prevents overtraining, cumulative trauma, muscle imbalances and decreased performance (1). To avoid postural distortion patterns and the chain reactions that one misaligned segment creates, one must emphasize static and dynamic postural control to maintain structural integrity of the kinetic chain (1). Mechanical back defects are caused mainly by faulty posture, obesity or faulty body mechanics, all of which may affect performance in weightlifting (2). Sometimes even minor injuries can develop into chronic and recurrent conditions, which may have serious consequences for the weightlifter (2). Maintaining proper segmental alignment of the body during standing, sitting, lying, running, jumping, and throwing is of utmost importance for keeping the body in adequate condition (2). Habitual violations produce anatomical deficiencies that subject the body to constant abnormal muscular and ligamentous strain (2). In all cases of postural deformity, determination of the cause is of utmost importance. The arching of the back during the bench press may be at route cause.
As we arch, we hyperextend the lower back into a position of lordosis. Our kinetic chain works best when the muscles that innervate our lumbar spine/pelvis are in unison. This unison allows our core to effectively stabilize the mid-section from all directions. Their strength acts proportionally to allow our spine to act in a neutral position (our back is not rounded nor extended). When we weight train, we must produce force through our limbs. Our limbs are functionally supported by what most think of as our “core”. Our core is not solely made up of the abdominals and obliques rather all the muscles in which innervate the lumbar spine and pelvis (midsection). If our core is not functionally stable we are not able to produce as much force through our limbs. The decreased ability to produce force is a result of abnormalities in our nervous and muscular systems.
As we chronically arch our lower back, the muscles, specifically the erector spinae may become tight. This “tightness” may result in a chronically shortened muscle. This shortened state tilts the pelvis anteriorly, in other words, shifts the front down and the back up. This lengthens the abdominals and gluteus regions and compromises the core’s ability to stabilize. This muscular imbalance is most evident when the muscles of our posterior chain (muscles on the back part of our body) are overlooked as compared to muscles of anterior chain (that we see in the mirror).
How do we correct our benching form?
It’s arguable the most effective stance for moving weight is the aforementioned 5 point stance. The 5 point stance results in increased stability given there are 5 points of contact. Theoretically this would improve the safety of the exercise. However, we must remember the 5 point stance increases the tendency to arch our lower back. This arching predisposes us to an injury prone environment. When benching you should address the following while using a 5 point stance:
- The head
- Should be driven into the bench
- The head should not move ( I often see the “pecking” motion)
- Upper back
- Should be in contact with bench
- Scapulas (shoulder blades) should be squeezed together.
- Glutes
- Should be in contact with bench
- The Glutes should be contracted or squeezed together
- The abdominals should also be tight.
- Right foot
- Should be in contact with ground: evenly distributed in comparison to other foot
- Left foot
- Should be in contact with ground: evenly distributed in comparison to other foot
If you are able to keep the lower back in contact with the bench at all times you are on track. This infers that the “core” is structurally sound by the absence of muscular imbalances. Even if you are structurally sound I can almost guarantee you do not adhere to optimal form during every repetition. If you find yourself consistently arching your lower back I suggest the following 3 point stance:
1. The head
- Should be driven into the bench
- The head should not move ( I often see the “pecking” motion)
2. Upper back
- Should be in contact with bench
- Scapulas (shoulder blades) should be squeezed together.
3. Glutes
- Should be in contact with bench
- The Glutes should be contracted or squeezed together
- The abdominals should also be tight.
4. Both feet should either be placed on the bench or better yet in the air.
The 3 point stance results in decreased stability (less points of contact) but an increased synergistic (stabilization) nature to the movement. This increases the use of the stabilizers. This will in turn increase the functionality of the exercise and promote proper spinal positioning. Proper spinal positioning will aid in the prevention of muscular imbalances and ultimately injury. Approximately 2/3 of our musculature’s role is stabilization. Why not train to enhance it? We should aim for longevity in our exercise pursuits.
Happy Lifting!
Nick Siekirk, M.S., B.A., C.F.T.
Literature Referenced
- Clark, Micheal, Scott Lucett, and Donald T. Kirkendall. NASM’s Essentials of Sports Performance Training. Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins, 2010. Print.
- Prentice, William E., and Daniel D. Arnheim. Essentials of Athletic Injury Management. New York: McGraw-Hill Higher Education, 2009. Print.
Read More
Hunt Fitness Nutrition Lecture Parts 1,2 and 3
I have had quite a few requests to put all of the videos from my class lecture in one convenient location so it is easier for people to watch them back to back. Since I am all about keeping the people happy here you go! All three parts in one place! Enjoy
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