T - T                                                                                                       Ab Blaster

This twice weekly ab blasting class will give you stronger, leaner abs and a solid, sturdy lower back in just 6 weeks............................................. 5:30 - 6:30

$120 $110 prepay or $10 drop in

Watch for these upcoming classes!

• Pilates
• Ultimate Cardio
• Butt Blaster

      Lowering your calorie intake is one of the easiest ways to lose weight. With just a bit of work you can insure that you lose fat weight while gaining muscle weight!

     An active adult needs about 1 gram of protein per kilogram of bodyweight in order to maintain their muscle mass. Those attempting to increase their muscle mass will generally consume at least twice as much protein per day. Does this mean that a person attempting to gain more muscle should eat more food? Not necessarily. It is possible to get more protein in your diet by changing the composition of your meals.

     Each gram of both protein and carbohydrates supply the body with 4 calories. Each gram of fat supplies 9 calories. So a person whose diet contains a great deal of protein and carbohydrates would be able to eat more food than someone on a high fat diet.

Let's use Marie as an example.

      Marie is 25 years old, 150 pounds and eats an average of 2500 calories per day.
     A typical lunch or dinner meal for Marie would be Chicken Fettucine w/ Alfredo Sauce and Garlic Bread with a can of soda or glass of wine to drink. Below is a breakdown of her typical calorie intake.
Fat 30% (83gr /750 calories)
Carbs 45% (281 gr/1125 calories)
Protein 25% (156gr/625)

     Marie decides to cut back on her fat intake while increasing her protein. Now a typical lunch or dinner might be a turkey sandwich , baked potato and a salad with dressing and an iced tea
Fat 10% (28 gr/250 calories)
Carbs 40% (250 gr/1000 calories)
Protein 50% (312 gr/1250 calories)

     This ratio would provide more energy to be used for muscle building and less energy to be used for (fat) storage.

     If Marie takes an even bigger step toward changing her eating habits by lowering her calorie consumption to 2000 calories per day, while keeping the percentages the same, her ratio would be:
Fat 10% (22 gr/200 calories)
Carbs 40% (200 gr/800 calories)
Protein 50% (250 gr/1000 calories)

     Marie has increased her protein consumption while lowering her overall caloric intake! Her lunch or dinner meals now resemble 4 oz lean turkey breast salad with fat free or no dressing and bottled water. The 500 calories that Marie has cut out of her daily diet total 3500 calories per week -- the amount needed to burn 1 pound of body fat! And because Marie's new diet consists of high quality lean proteins and more fibrous carbohydrates she doesn't feel tired or underfed.

     Every individuals' needs are different based on their goals, health history and daily energy expenditure. Speak with a professional to determine the best course of action for you.

     Read your food packaging to find out just where your calories are coming from. If you eat at restaurants more often than not, follow the links in the next section to check out the calorie content of some of your favorite meals.

CALORIE CALCUATOR
Find out how much energy you expend during your workouts. This counter link is pretty accurate, and there are a variety of activities to choose from. Make a note in your Fitness Log of how many calories you burn during a given exercise. Don't forget to adjust your stats as you lose weight!

DIET FACTS
Find out just how many calories are in a Starbucks caramel macchiato with soy, and all of your other favorite treats. The all-important diet facts website will let you know how many calories, fat, protein and carbs comprised your meal. Browse brands by letter to find almost all of a restaurants menu offerings.