Do You Know How Much Protein You Should Be Eating?

If you’re Level 10 goal includes trying to lose weight, the good news is that muscle burns more calories than fat, so maintaining muscle can be a big help in reaching your goal. To do this you need to combine regular exercise including strength training with balanced nutrition including adequate amounts of high quality protein. This post also covers why working out, without the right nutrition can be counterproductive.

Do you know how much protein you should be eating?

The amount of protein you need to eat every day depends on a lot of factors like how much you weigh, and how much muscle you have – not just whether you’re male or female.

Does a ‘one size fits all’ for protein make sense? Calorie needs differ from person to person, so why not protein? After all, people come in all different sizes, and their body composition is highly variable – it stands to reason that protein needs could vary a lot, too. It doesn’t seem right that a 220lb (100kg) guy who works construction and is into working out would have the same protein needs as a 150lb (68kg), male bank teller who sits most of the day and spends his evenings on the couch.

How much protein is right for you?

Since protein is so important in maintaining your lean body mass (basically, everything in your body that isn’t fat), the suggested amount of protein you should eat every day depends, in part, on how much lean mass you have. Ideally, you’d get a body composition measurement done which would tell you how much lean body mass you have. Contact us to find out how much lean muscle you have,

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When is the best time to eat protein? 

A common mistake is to consume the majority of protein intake at one meal often in the evening. Protein should be included at all mealtimes for maximum muscle health. and particularly after resistance and strength training because this is when the body is most receptive to using protein to build muscle.

According to research: from a team of scientists led by muscle metabolism expert Doug Paddon-Jones of the University of Texas Medical Branch at Galveston. This research shows that the typical cereal or carbohydrate-dominated breakfast, a sandwich or salad at lunch and overly large serving of meat/protein for dinner may not provide the best metabolic environment to promote healthy aging and maintenance of muscle size and strength.

Amount of protein in typical foods?

Here are some examples

Example: Chicken Breast 3oz (85g), cooked weight 25g

Lean Red Meat 3oz (85g), cooked weight 25g

Ocean-Caught Fish 4oz (100g), cooked weight 25-30g

Yogurt, Greek Style, nonfat 4oz (100g) 10g

Why working out, without the right nutrition can be counterproductive?

You workout 5-6 days a week, and despite your herculean workout regime and monastic eating habits, you can’t seem to lose a pound. In fact, your body fat percentage is inexplicably increasing. Your toned arms seem softer and your jeans feel just a bit snugger than they did last month.

Our body needs energy for strength training, cardio, walking, sleeping, digestion, etc. This energy comes from food. The calories in food are fuel for your body. If you don’t supply the right fuel including protein then you will suffer from the following:

– Strength Loss. Your body doesn’t receive the energy it needs for the physical activities you do. You’ll feel tired and weak at the gym.

– Fat Gains. Fat is emergency storage for your body. Your body burns muscle for energy first when you don’t eat. You’ll become skinny but fat.

– Muscle Loss. The weight loss is muscle loss. Muscle loss equals fat gains as muscle burns more calories than fat.

What are the best sources of protein?

Protein is found a wide variety of foods including dairy products, eggs, meat, fish, pulses and nuts. Some of these protein rich foods contain all the essential amino acids are considered high quality protein, while other sources can be lacking in some of these essential amino acids.

Source of high-quality protein include dairy products, eggs, meat, fish and soy protein isolate. Eating a wide variety of protein-rich containing foods helps to ensure we get all the amino acids we need.

Healthy meal replacements such as Formula 1 and post workout shake such as Rebuild Strength contain high quality protein. Easy and convenient, these are particularly useful before or after training and time is tight and when you do not have time to prepare and eat a meal.  Shakes typically contain between 18-25g of protein.

Post Workout

A Herbalife shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat, and speeds up recovery. Eating soon after your workout also can prevent you from feeling deeply ravenous and overeating later on. If you don’t get enough protein, your muscles aren’t able to repair themselves after a workout. In such a case, strenuous exercise can actually be counterproductive—you aren’t able to rebuild what you tear down, and you actually become less able to burn calories.

Wellness Coaching

Contact us for a personalised protein prescription based on how much lean muscle mass you have. And for details of your resting and active metabolic rates which impact how many calories you should take. To lose weight you need to create a deficit in calories from your active metabolic rates BUT WITHOUT LOSING LEAN MUSCLE; otherwise you will be in worse situation than when you started!

Additional Information:

Snacking on Protein rich snacks
Balanced Nutrition

Who Needs A Joint Stability Programme?

Steve Berkman, a physiotherapist from London, reports a big rise in the number of women undertaking challenges such as the London Marathon and triathlons.

‘Only this morning I have had three female first-time marathon runners in the clinic,’ he says. ‘They may have the cardiovascular fitness to run 15 to 20 miles at the weekend, but in the rush to get fit they haven’t given their muscles and tendons time to adapt, so they got injured.’  Read Article

JOINT STABILITY PROGRAM – Do some “Kevlar Training” infrastructure building for the human body, toughening the joints, creating stability at every joint.  This involves the use of light weights and other exercises to strengthen all the little “helper muscles” around the joints, which, along with a lot of stretching insures that each joint is functioning properly. Phase 1 of the 24 Fit workout prepares the body for the more strenuous work to come later in the training cycle.

phase1-crop-24fit-workout

Who needs a Joint Stability Program?

  1. How fit are you?? Have you spent the last 5-10 years working at a PC or been “inactive”?
  2. Over 35, and not exercised much recently? By your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints…
  3. Preparing for an endurance event? Modern man or woman is inactive for 22 or 23 hours a day, then will bolt off on heart throbbing run for 45mins. Our ancestors would have been exposed to a wider range of activities, so their tendons and ligaments would be hardened by constant movement. These days when modern man/woman are subjected to bouts of repetitive motion, like running, stress and wear are accelerated and they end up at the physios. Some studies show that 50% of runners, for example, get injured enough so that can’t run.
  4. Serious athlete – Elite and professional athletes spend half of their workout time in the gym on injury prevention. All strength and conditioning programs must begin with a joint stability phase where the body is hardened against injury.
  5. About to start some insane workout? Both unfit and over 35 and just about to start some crazy workout, then pre – book an appointment at the physios now!

“After a careful review of the P90X workout when it first came out we predicted a plethora of overuse and traumatic injuries. Since then I have had to explain to the many clients injured from these high intensity, ill designed training programs that not even my Olympians would hold up under the stress of these workouts. The creators of this training program were apparently not alive during the 1980’s when Jane Fonda type workouts caused an epidemic of joint and muscle injuries from jumping and running on hard surfaces and `performing body weight exercises with no regard for form and technique” Robert Forster

Militarization of Fitness? Is it sustainable? “Do you believe any of the following are true?

No pain, no gain. You have to suffer to get in shape.

More is always more.

Working out is not fun, but it’s an obligation.

If I don’t almost throw up, I’m holding back too much.

You’re only as good as your last workout.

I feel like a loser when I miss a workout.

If you answered yes, then you’re at the “exercise is war” understanding of fitness!

“I spent a decade there, with plenty of joint casualties and war stories to prove it. So I’m not belittling you—I’m just saying that this isn’t the only way to train, and it sure as heck isn’t sustainable”   Jonathan Angelilli

Article about the Militarization Of Fitness

What’s a better approach to working out?

The basic premise of all well designed exercise programs is the progressive overload principle. Fitness must be “pushed” from below, i.e. starting slow and progressing to harder workouts slowly. In addition, what recreational athletes and fitness enthusiasts don’t realize is that elite and professional athletes spend half of their workout time in the gym on injury prevention. All strength and conditioning programs must begin with a joint stability phase where the body is hardened against injury.

PHASE 1 : WEEKS 1–8

Spine and Pelvis Stabilization

Shoulder Stabilization

Total Body Integration

Metabolic 1

#24fitworkout

#jointstabilityprogram

Top Tips To Lose Body Fat In The New Year

Happy New Year! Wishing all users of the 24Fit Workout a Happy and Healthy 2015. Good luck with all of your fitness goals!

Here are some tips for losing body fat in the New Year:

Tips to Lose Body Fat in 2015

Nutrition

1. Min 15g of protein with every meal, personalised to the individual. For example, a male who is 5ft 10″ requires more protein than a female at 5 ft. 4″. Contact us for a protein prescription.

2. Think plant protein on every shopping trip e.g. Quinoa/Almonds. Plant Protein is low in saturated fat, alkaline-forming and easy to digest.

3. Choose Formula 1 Shake for breakfast, a healthy and tasty form of plant protein and also contains complex carbs fibre and nutrients.

4. Focus on good nutrition, what’s called clean eating. Make sure you are eating enough protein to help your muscles burn the fat. Replace high fat, high calorie, high sugar, low nutrition foods with nutritionally dense foods such as the Formula 1 Nutritional Shake Mix and meal bars. If you don’t maintain good levels of macro and micro nutrients, you may find you are never satisfied after eating, or still lack energy, making you reach for products such as sugary drinks, biscuits or other unhealthy snacks. These foods can cause an energy spike (rise in blood sugar) followed by an energy crash (fall in blood sugar), which leads to further fatigue and hunger. vitamins and minerals play a key role in cell function converting macronutrients into energy. It’s not just about counting calories it’s about balanced nutrition.

5. Skip the empty calories of starchy or sugary food. Avoid processed carbs. They prevent use of fats, spike insulin, and cause inflammation. Don’t eat carbs alone.

6. Find alternative to carb based snacks with those sugar highs and lows. Choose from fruit, protein and vegetable snacks. Eat protein with every snack e.g. 4 almonds with an apple

7. Ideal proportions for balanced main meal? 1/2 vegetable/salad, 1/4 protein, 1/4 carbs

8. 24Fit Nutrition Philosophy: 30% fats, 40% carbs, 30% protein from both foods and supplements

9. Take a break after each course. It takes about 20 minutes for your stomach to communicate to your brain that it has had enough. You’ll enjoy more, and eat less.

10. Focus on low GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels.

11. Use the Herbalife meal replacement programme to reduce your calorie intake say 250-500 calories than your active metabolic rate. And calorie intake personalised to body composition, gender and lifestyle.

Exercise

12. The key to sustainable weight loss (as opposed to the “yoyo” weight loss and weight gain of trendy weight loss fads) is a high resting metabolic rate as well as balanced nutrition. Your resting metabolic rate, or the calories you burn throughout every minute of the day, is much more important for weight management than the calories you burn while exercising. One pound of muscle burns about 15 calories, one pound of fat burns 3 calories.

13. Strength training 3 times a week for 30 mins (at gym with equipment, fit camp with own body weight, at home with resistance bands/dumbbells with the 24Fit Workout)

14. Take part in your favourite cardio exercise (dancing, walking, running etc.)

15. Over 35? Step up your strength training. By your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints.

16. Choose “Periodization Training” (24 Fit Workout) over the “Militarization of Fitness“. Teach your body to burn body fat over time rather than just burn carbs.

17. Use a post workout shake after training which accelerates lean muscle growth, which in turn revs your metabolism and burns more fat, and speeds up recovery. Eating soon after your workout not only speeds the recovery process, it also can prevent you from feeling deeply ravenous and overeating later on. Recovery shake = 10-20 of protein.

Metabolic Analysis

18. Focus on metabolic age and resting metabolic rate rather than weight and BMI. Metabolic age can give you greater insight into your health habits. A metabolic age that is substantially lower than your chronological age means, compared to the average person in your age group, you have more muscle mass, less fat, are probably more active, and therefore can consume more calories.

19. Metabolic testing unlocks the secrets held in the individual physiology of each of our clients and is crucial to our success in helping people of all ages and abilities  reach peak fitness and optimum body weight. Many clients come to us in frustration because they have reduced their calorie intake and increased their training, but are still unable to achieve the body they desire. At this point, they are consuming fewer calories than their body needs for basic systems function, forcing their metabolism to slow to an idle to conserve every calorie consumed. The result is a sluggish metabolism that stores fat instead of burning it for energy. With the information gleaned from this test, we can accurately prescribe for you the quantity of calories you need in order to keep your metabolism revving all day long. The result is less body fat and more energy.

Challenges

20. Pick a Spring Event Goal: Having a specific event to train for like a 5K or a charity bike ride will give you purpose and added motivation to train through the difficult winter months.

21. Utilise Herbalife Challenges: Level 10 Body Transformation Challenge, Weight Loss (biggest loser challenge), and 24 Fit Challenge

Education, advice and support

22. Use Wellness Coaching with 24Fit to transition from where you are to where you would like to be: 1.Nutrition 2.Exercise 3.Metabolic Analysis. 4.Challenges, 5. Education, advice and support.

23. Use Herbalife programmes to establish a healthy pattern for yourself a structured eating routine – say, a Formula 1 shake in the morning, a piece of fruit mid-morning, a salad or veggies with protein for lunch(or another shake or meal bar), a protein snack in the afternoon, and a well-balanced dinner. Programmes available:

“Get Lean and Fit”
“Get Ripped”
“Performance Nutrition”

In summary, balanced nutrition, a healthy active lifestyle, tracking results, challenges and a personalised programme to get results. Message us for advice.

Militarization of Fitness v Periodization Training

Stop The Insanity!workout-insanity

Every day we see more extreme “fitness programs” advertised with high-intensity workouts and volumes of work that even my elite athletes would never hold up to.  “What most recreational athletes and fitness buffs don’t realize is that elite athletes spend more than half of their time in the gym on injury prevention, and the rest of the time on performance enhancement. Safe and effective stretching and injury prevention workouts might not be spectacular to watch, but they allow athletes to work harder at their sport and in the gym on performance enhancement.” Robert Forster – Physical Therapist to 42 Olympic Medalists, NBA and Grand Slam Champions and Member of the Governor’s Council on Physical Fitness.

What Jonathan Angelilli in his article  “The Massive Fitness Trend That’s Not Actually Healthy at All”  described as all-out war on the body, what he called the “militarization of fitness — all the boot camps, marine-inspired workouts, extreme workout routines, and general glorification of pain. Even our recovery and regeneration techniques are prioritized by how painful they are.

How Does the Militarization of Fitness Affect Your Workout?

In every way possible. It affects your health, happiness, the sustainability of your program, and your ability to reach your goals.

Do you believe any of the following are true?

No pain, no gain. You have to suffer to get in shape.
More is always more.
Working out is not fun, but it’s an obligation.
If I don’t almost throw up, I’m holding back too much.
You’re only as good as your last workout.
I feel like a loser when I miss a workout.

If you answered yes, then you’re at the “exercise is war” understanding of fitness!

“I spent a decade there, with plenty of joint casualties and war stories to prove it. So I’m not belittling you—I’m just saying that this isn’t the only way to train, and it sure as heck isn’t sustainable”   Jonathan Angelilli

Periodization Training

A better approach, periodization training with the 24Fit Workout, give u more stamina, strength, & an overall greater performance! The basic premise of all well designed exercise programs is the progressive overload principle. Fitness must be “pushed” from below, i.e. starting slow and progressing to harder workouts slowly. 24Fit  builds your fitness up with a stair step series of methodical, progressive challenges and recoveries that strengthen your body and keep brain and brawn fresh.

The calories you burn during workouts are inconsequential to your overall body weight or body fat content! Instead, it is how well you use your exercise time to reprogram your daily physiology that matters.  Take a look at this graphic comparingWhat people think they need to do, to look better, lose fat get in shape”  v What people actually need to do”?

Take a look at the 24 Fit Workout, a 24 week programme with 3 phases. Key advantages:

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  • Teach your body to burn body fat over time rather than just burn carbs..
  • Address common vulnerabilities of the human body regardless of age or previous activity level. Make your body more resilient to injury, unlike many “insane workouts” which lead to injuries
  • Periodization training so you need to sequence your training, to develop one aspect of fitness at a time and then use that as a foundation to build the next. And principles which recognise that all exercise is much less effective if rest and recovery periods are not provided.
  • Workout lasts for 30 mins, the time it would take you to drive to the gym and back!. This length of workout is achievable over time. “Motivation is what gets you started. Habit is what keeps you going.” Why strength training 3 times a week for 30 minutes?
  • You will be less likely to quit the 24 Fit Workout once you get started because it follows scientific training principles. The program progresses your fitness naturally, so that you not only keep going, but never want to stop!
  • Improve posture with 24Fit. Standing up straight can improve breathing and digestion. And uses less energy. A good antidote for all those people stuck at their desks all day.
  • Has 3 levels of difficulty so any age, any condition, anyone can build a better body! ( beginner, intermediate and advanced)
  • Clear instruction, it’s like having a PT in the room with you.
  • Includes nutritional advice, which is so important to get results, including what to take around exercise
  • Developed by Robert Forster a PT that has has worked with top athletes such as Pete Sampras, Jackie Joyner Kersee, Florence “Flo-Jo” Joyner, Greg Foster, Allyson Felix, as well as weight management clients looking to burn fat. Thirty years of experience in a set of 13 DVDs!  He learnt from his work with endurance athletes how to burn fat as an energy source, rather than carbs. And hes wriiten a new book called  Healthy Running – Step by Step

Additional sources:

Read article – The Massive Fitness Trend That’s Not Actually Healthy at All