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Category: Health tips

Protein fuels muscle growth.

Just the other day, a client told me that her young grandson was getting too heavy for her to carry.  Looking ahead, she is concerned about her ability to keep up with him as he continues to grow.

She is like most people I train at 20 Minutes to Fitness. Most are here because they just want to be a little stronger or to get relief from some pain they are experiencing.

If you can relate, I have four words for you to remember:  PROTEIN FUELS MUSCLE GROWTH        .

Strength training is what we at 20 Minutes to Fitness are all about, and so that is what we focus on when we work with our clients. But to build muscle, protein is also a big deal. A huge deal, in fact. So are amino acids.

 What is protein?

Proteins are large, complex molecules made up of amino acids. These molecules play a crucial role in many biological processes, including building and repairing tissues. Yes, proteins are the building blocks of muscles, bones, skin, and other tissues. They help repair damaged cells and tissues, promoting their growth and maintenance.

What does that have to do with strength training?

It may sound counterintuitive, but you must break muscle down to build it back up stronger.  That’s what happens at 20 Minutes to Fitness. When a muscle gets physically worked, muscle fibers experience tiny injuries known as microtears.

In response to this stress, the body initiates a series of physiological processes that lead to muscle repair, growth, and adaptation. That includes sending good nutrition and blood to the area to heal. That is how you build muscle.

The process of repairing and adapting to microtears to increase muscle mass is called hypertrophy. It takes time to achieve hypertrophy.  That is why we recommend training only once, or perhaps twice a week at 20 Minutes to Fitness.  Ensuring adequate rest between workouts is critical to your body’s muscle repair process.

How can I change my eating habits to improve the results I get from my work out?

Your eating habits can have a direct impact on the success of your workout.  Here’s what you need to know:

  • Protein is essential. People who engage in strength training require more protein than those who are minimally active. Resistance training increases protein turnover, so it’s important to consume enough protein to provide a sufficient pool of amino acids for muscle repair and growth.
  • How much? Protein intake should account for 10 to 35% of daily calories, according to the 2020-2025 Dietary Guidelines for Americans. That’s 50 to 175 grams per day for someone who consumes 2000 calories daily.
  • What about amino acids? There are 20 different amino acids that combine to form proteins, nine of which your body cannot synthesize. You can only obtain these amino acids through your diet.
  • Can I take supplements? Amino acid supplements are rapidly absorbed into the bloodstream and can reduce the breakdown of muscle protein breakdown. However, they should be viewed as supplements to, not a replacement for, a healthy and well-rounded nutrition plan focused on whole foods. When choosing protein sources or supplements, the  bioavailability of amino acids, that is, how efficiently they are absorbed and utilized by the body, is an important consideration.
  • What to eat. A balanced diet that includes a variety of animal- and plant-based proteins, possibly supplemented with amino acids, can support strength training goals and promote lean muscle mass.

The bottom line

Protein supports muscle repair, growth and recovery. A balanced diet rich in protein is essential to improve physical strength and conditioning.

Protein fuels muscle growth.

Protein fuels muscle growth.

Contributed by:  Micah, 20 Minutes to Fitness, Lakewood Ranch, FL

What’s your reason to get fit this year?

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People exercise for all sorts of reasons.

Everyone who trains at 20 Minutes to Fitness is here for a reason.

Of course, everyone wants to improve their physical fitness. They love that 20 Minutes to Fitness makes it possible to build strength and endurance with just ONE 20-minute session a week. They also appreciate the encouragement they receive from their personal coach, who stays by their side, setting each machine and making sure they use safe, proper form.

 Dig a little deeper, and you will learn that everyone who trains at 20 Minutes to Fitness has a reason why they want get fit. These reasons usually fall into one of several categories. What is YOUR reason? Or reasons? Many people have more than one!

  •  To meet a goal.

Some people want to be more competitive in sports. Or perhaps they want to be able to finish nine holes of golf without back pain. Or to walk three miles without fatigue. Some want to build strength so they can keep up with their children. Or their grandchildren. Or their great-grandchildren. For all these people, exercise is part of the solution.

  • So you can maintain your independence.

Most advertising for “people of certain age” focuses on senior living communities, reverse mortgages, medical alert devices and other reminders of their mortality. Some people don’t give up so easily. They exercise because it helps to keep them young. Building strength helps live independently, travel and check off items on their bucket list long into their golden years.

  • To look better.

There is often a bit of vanity behind the decision to get fit. Some people want to lose weight. Others want to maintain the weight they are at. Some want to build muscle because makes their clothes fit better. By helping to shape and tone the body, strength training does all these things.

The truth is people tend to carry themselves more confidently and have a better self-image when they look and feel strong. Strength-training also supports a healthy metabolism, helping efficiently burn fat long after a workout is complete. It’s the gift that keeps on giving!

  • To feel better.

Exercise increases the flow of oxygen in the brain and releases positive, mood-altering chemicals. Both can help reduce pain and increase brain function, as well as help combat anxiety and depression. Some people exercise to relieve stress and manage anxiety. Or because it improves the quality of their sleep and memory.

Regular exercise also boosts endurance and overall energy levels. Some find that can enhance their ability to cope with life’s challenges. In addition, meeting milestones provides a sense of accomplishment. Training at 20 Minutes to Fitness, some say, just feels good!

  • Because someone told you to.

Sometimes, the motivation to exercise comes from an outside source. It could be a doctor who is concerned about your blood pressure or bone health. Or a rehabilitation specialist who says you need to rebuild muscle following a surgery or illness. Or a physical therapist who thinks exercise will help reduce pain and improve mobility.

That “someone” could be a friend or relative who has reaped the benefits of exercise and wants you to experience them, too. Or it could be a stranger who opens a door or offers to carry a package, reminding you that you aren’t as young and strong as you once were. Some people listen to this advice because, deep down, they know the person giving it is right.

  • Because you’re looking ahead.

Unless we exercise our muscles properly, we can lose five to seven pounds of muscle tissue each decade of our adult lives. We also tend to gain fat as we grow older due to the slowing of our metabolisms and a decline in activity. The good news: strength-training can reverse muscle loss.

Exercise also helps maintain flexibility and reduces the risk of age-related joint issues. It may even contribute to a lower risk of cognitive decline in older adults. It can help stave off osteoporosis and control diabetes. In fact, next to quitting smoking, doctors say that building muscle is the best thing you can do to give yourself the best chance for a long and healthy life. For many, exercise is a long-term investment that delivers excellent return on their investment.

  • Because exercise is fun!

We hear from plenty of people who admit that they don’t like to exercise. At least they didn’t like it until they came to 20 Minutes to Fitness. Now they see getting fit in a whole new light. It’s not easy. But because the entire workout takes just 20 minutes, start to finish, they know they can do it.

Plus, some people say they enjoy the social interaction they find here. They get to know their coaches, most of whom have worked here many years and have a knack for making each 20-minute session fly by. Some become friends with other people who train at the same time as they do, week after week. Training at 20 Minutes to Fitness, they decide, makes exercise fun.

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Want to learn more about the people who build strength and fitness at 20 Minutes to Fitness? Check out this article from the St. Louis Post-Dispatch, which profiles three great examples. 

What’s your reason for getting fit in 2024? (stltoday.com)

Cookies are a temptation during the holidays.

Tips for staying strong this holiday season

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To build your physical strength for the holidays, 20 Minutes to Fitness has you covered. Just give us 20 minutes a week, and we’ll help you achieve your fitness goals.

Maintaining your overall health and well-being over the next few weeks of shopping, parties and celebrations will take more than physical strength and stamina, however. It will also require the mental strength needed to make good choices along the way.

Here are some tips to help:

Make a plan. If you’re invited to an event where you’ll be tempted by food and drinks you might otherwise avoid, eat a balanced meal and drink plenty of water before you go. This way, you won’t be starving or tempted to overdo it once you arrive.

Think before you choose. A buffet of delicious foods can be hard to resist. Just be aware of what you put on your plate. Opt for lean proteins, vegetables, fruits and whole grains, and limit fried, fatty, sugary or processed foods.

Enjoy in moderation. Using a smaller plate can help control portion size AND make you feel like you’re not depriving yourself. An occasional slice of pie or a glass of wine is fine, but don’t make it a regular habit. Limit your intake of alcohol and other high-calorie drinks. Savor every bite of sweets. Quality over quantity! Why not grab the smallest slice?

Keep moving. Exercise burns calories, boosts your mood, reduces stress and strengthens your immune system. In addition to your 20 Minutes to Fitness workout, incorporate physical activity into your daily routine. Walking, playing with your kids or grandkids, or dancing all fit the bill.

Relax. Take care of your mental and emotional health this holiday season. Get plenty of sleep, practice gratitude, meditate, read a book, watch a sappy Hallmark movie or do whatever else makes you happy. Remember, you can’t pour from an empty cup!

At 20 Minutes to Fitness, we know how valuable your time is. Spend it wisely, and you’ll stay strong, be happy and feel good about yourself.

— Contributed by Micah Fields, a certified fitness and nutrition coach at our Lakewood Ranch Studio who wants everyone to have a safe and healthy holiday.