Tag Archives: Protein

TRAINING TIP: Protein Intake for Women

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TRAINING TIP: Protein Intake for Women
Should you down egg whites all day or do you even need to pay attention to eating protein?
Each time you complete a workout, you break down muscle fibers just a little bit. To recover requires proper recovery and refueling!
Muscle needs protein (amino acids) to repair, and needs a daily supply of it as it isn’t stored in the body for when you need it.
Women are no different! Increasing your protein intake won’t start bulking you up when you lift weights. You’ll bulk up when you lift weights when your diet isn’t on point and you start adding fat all while you build muscle OR you are taking some extra hormones.
Some benefits of eating enough protein are:
1_ Controls your Appetite
2_ Burns More Calories
3_ Boost Your Immunity
4_ Aids in Muscle Recovery
So how much protein do women need to eat each day? The average amount of protein for women who workout is typically 3/4-1 gram of protein per body weight.
Where can you find protein sources so you aren’t downing egg whites, chicken, tuna, and powders?
1_ Protein Powders are a great quick portable, saving the day, way to get a heavy dose of quality protein in 1 shot.
2_ Lean Meats (Fish, pork, Flank Steak (limited amounts per week), Chicken, Turkey
3_ Greek Yogurt (if you eat dairy)
4_ Egg Whites
5_ Nuts
6_ Quinoa
7_ Beans
I’m not an expert in Vegan lifestyle, but there are a lot more sources of protein available.
Best tip is to consume protein each time you eat. Plan a balance meal each time you eat of Carbs, Protein, and Fats. Work to eat your starchy carbs in the first meals of your day and replace with fibrous carbs towards the end of the day.
If you are trying to reset your leptin levels having protein within 3 minutes of waking can help reset them.
Does this help? Any other questions about this?
If you need a sample 7 day meal plan to follow so you can see how to pair up the right foods for a meal plan- go download my free one at https://anitakellam.leadpages.net/healthyeating/
Photo Credit: Huffington Post.

Goodbye love handles. Hello Sexy Abs!

Are you sick of muffin tops and love handles, or are you comfortable with the roll of flab that pops over the waistband of your jeans and ruins the sleek line of fitness clothes, clingy sweaters, and tailored shirts.

A lot of people think that they can get rid of this annoying bump with daily sit ups. While crunches do tone muscles this exercise alone will not get rid of love handles. Do you know why? Well it’s because love handles aren’t muscle. They’re fat, and to burn fat you need a healthy diet and a rigorous cardiovascular program.
A good overall plan for 30 to 45 minutes of cardio three to four times a week, strength training (including the exercises below) two to three times a week, and a day of rest every week so your body can rebuild muscle. Spice up your workouts with a variety of cardio approaches will be the most effective — don’t just stick to only the elliptical or just a few spinning classes. Getting stuck in a cardio routine can lead to a plateau. Instead, you want to keep challenging different muscle groups. My personal favorite high-intensity interval training to burn fat is TurboFire. You get results quicker instead of working at the same steady pace throughout your workout.
Your initial goals will be weight loss and trimming down the fat. Once you’ve done that — or at least made significant headway — you can start to tone the muscles underneath your love handles. As you burn fat and increase your metabolism through building muscle, that extra padding will eventually go away.

Ab Workout: Kiss Love Handles Goodbye

Make these five exercises part of your plan to tone waist and hips:
1. Bicycle Crunches: “This exercise will work your internal and external obliques as well as the rectus abdominis [the largest ab muscle],” Keigher says.
Lie on your back, knees bent.
Place hands behind your head without interlacing your fingers. Lift your head slightly.
Twist so that your left elbow goes toward your right knee while you extend your left leg.
Pull your leg back in and extend the other leg, twisting so that your right elbow goes toward your left knee.
Build up to 3 sets of 25 reps each.

2. Standing Trunk Twists
Stand with your feet about hip-width apart.
Keep hips and legs facing forward as you twist to the right, extending your left arm out (like a punch) to the right.
Twist in the opposite direction (left), extending your right arm out in a punch to the left.
Aim for 100 repetitions.

3. Lying Leg Twist
Lie on your back with your arms stretched out to the sides, hands flat on your mat.
Lift legs and bend knees so that your calves are parallel to the floor and your thighs form a 90-degree angle with your torso.
Lower both legs together to one side so that your outer right thigh touches the ground on the right side, maintaining the 90-degree angle.
Return them to center and then lower to the other side so that your outer left thigh touches the ground.
Build up to 3 sets of 25 reps each.

4. Side Planks: “This exercise strengthens your core, in the front and the back,” Nasser explains.
Lie down on your right side, leaning on your elbow.
Extend your legs out straight, with your feet stacked. The edge of your right foot should be on the floor.
Use your core to hold your body up in a straight line (you can modify it by putting your right knee down on the floor if you need support). Hold for 20 to 30 seconds, or longer if you can.
Lower yourself fully to the floor and switch sides.
For added challenge, lift the top leg and hold it up so that it is not touching the bottom leg.
Holding each side for about 30 seconds, do four or five reps, and increase as you get stronger.

5. Seated Russian Twists
Sit on the floor with your knees bent and feet flat.
Hold your arms out in front of you, hands pressed together.
Lean back about 45 degrees. With a slow, controlled movement, twist to your left side. Return to center, and twist to your right. That’s one rep.
One full rep should take about 20 seconds. Take a breath and repeat. Start with four to five reps, adding more reps as you get stronger.
For an added challenge, lift your feet off the floor as you do this exercise.
If you eat a healthy, low fat diet and burn more calories than you take in, and enjoy a good mix of cardio and ab workout time, you’ll watch your love handles start to melt away within a few weeks.

Resource: Healthy living from everyday health.

My favorite protein rich snacks

Protein is an excellent nutrient to help you stay full, build lean muscle and lose weight.  I try to eat 5-6 times a day and have some favorite snacks I routinely eat.  These are easy to pack with you so that you can plan your nutrients for the day and help prevent those impulse binges on less nutritious foods.

The whole package!

Sailors work out to prepare for upcoming physi...

Sailors work out to prepare for upcoming physical fitness assessment. (Photo credit: Official U.S. Navy Imagery)

 

I have met several people who want to change a part of their health and fitness, recently.  Many of these people have reached a point of desperation and want the quick fix weight loss pill.  Can I tell you that a quick fix does not exist?  You cannot drink just a protein shake, or just take a pill, starve yourself, or exercise non-stop and be truly fit.  It takes a decision to change your lifestyle, a plan on how you want to reach your goals, support from others to help you on your journey, healthy nutrition and a regular fitness program.  This is the total package that will help make lasting changes in your life.  You can do it and trust me, the results are worth it.  So, where are you on this journey? Have you decided to change a part of your life and need help figuring out what the next step is?  Reach out, there are people who are available and willing to give you some extra motivation to reach the goals you want.


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