You’ve got questions, we’ve got answers. Every week, the BuiltLean Team addresses your fitness and nutrition questions. Read on to find out more.
- Is low fat milk good to have post-workout?
- My nutrition and exercise are spot-on. Why don’t I have a six-pack?
- I have some broken spinal discs. What are some exercises I can safely do?
- What do you think of NuGo Slim Bars?
- My medication makes it hard for me to lose weight. Any advice?
Question #1 – Is low fat milk good to have post-workout??
- Charlie Seltzer ( Charlie Seltzer, MD, CES, DABOM)
Question #2 – My nutrition and exercise are spot-on. Why don’t I have a six-pack?
In conclusion, I want to shred my abs and have a whole six pack. Do I just need patience or do you have any advice? Thanks. – Pedros
- Some people really only have a 4 pack, the last two “packs” are not as pronounced, even if all fat is lost
- You can help develop your lower abs more with hanging leg raises and leg raises on the ground
- Losing a little more lower abs body fat by taking your calories back up to around 2,000+ (because over time, from long periods of dieting, metabolism can decrease) then start with dieting over again
Finally, 10-20 grams of fat doesn’t sound high enough at all. At least 15% of your calories should be coming from fat. If anything, I would drop 50 grams of protein of your diet and add at least 20-25 grams of fat (protein/carbs have 4 calories per gram, fat has 9 calories as you know). Somewhere around 20-25% of total calories from fat is a better bet. And one last thing, you already have a low level of body fat, so be careful not to go too low – be sure your energy levels stay high and you feel great. The aesthetic is not worth it if you don’t feel great.
- Marc Perry ( Marc Perry, CSCS, CPT)
Question #3 – I have some broken spinal discs. What are some exercises I can safely do?
I would advise you to see a Physical Therapist or Chiropractor to help remedy your back issue before performing any type of exercises that may agitate you even further. In the mean time I suggest concentrating on your nutritional choices which is a huge part of losing fat. You can check out some nutritional tips and ideas in the free Get Lean Guide on BuiltLean.com. Good Luck!
- Kwesi (Kwesi Peters, CPT, Community Manager)
Question #4 – What do you think of NuGo Slim Bars?
While they don’t quite meet the criteria in this article (See: How to Choose A Healthy Protein Bar), they are much better than all the other bars I’ve researched (including all the bars sold in Whole Foods).
But, I’m open to trying a new (healthier) protein bar, so I’ll definitely order these RISE bars.
Any input about the NuGo slim bars is greatly appreciated! – Ellen
I’ve reviewed these as well elsewhere. In brief, not a bad value and good fiber content, but as you mentioned, they don’t meet the criteria set forth in this article. And yeah, I agree, Whole Foods is becoming notorious for carrying a lot of “organic” junk food :/
- Bill ( William Lagokos, Ph.D.)
Question #5 – My medication makes it hard for me to lose weight. Any advice?
As you likely know, prednisone is a corticosteroid medication that can be effective for controlling inflammation in your body. The challenge, however, is that it can cause weight gain through a combination of fluid retention, increased appetite, and decreased activity due to inflammation. Here‘s a helpful article on the basics of prednisone and weight gain.
If you are looking to exercise, I think the best option is to seek medical assistance. If you came to our personal training practice in NYC, we would refer you out to medical professionals and at the very least require a medical release form be filled out by your doctor in order to take you on as a client. The point is that when you have medical issues, a doctor who ideally appreciates the value of preventative medicine is your best bet to offer guidance. From there, if you can find a personal trainer / exercise expert who has knowledge of corrective exercise and working with people like yourself on medications to lose weight and get in better shape, that’s your next best option. If you have a tight budget, you may be able to work with this individual either once per week, once per month, or have them draw up an exercise program for you. In terms of nutrition, I recommend tracking your calories to get them under control => 7 Reasons To Keep A Food Journal
- Marc Perry ( Marc Perry, CSCS, CPT)
Is Low Fat Milk Good To Have Post-Workout?,