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,
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.
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.
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!
Snacking on Protein rich snacks
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:
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 balanced nutrition, 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 less than your active metabolic rate. And calorie intake personalised to body composition, gender and activity. To lose weight you need to create a deficit in calories from your active metabolic rate. However, WITHOUT LOSING LEAN MUSCLE. There here are 101 ways to reduce your calorie intake, but many restricted diets may lead to losing muscle. Reduce calories whilst getting many more nutrients than everyday foods ( protein, fibre, vitamins & minerals, complex carbs), the science of meal replacement. Feed the body so its gets everything it needs, its fully nourished, that’s not a low calorie cereal for breakfast and low calorie soup for lunch! Exercise on a restricted diet, can be counterproductive as you lose muscle rather than gain it..
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, a class with weights, 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.
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.
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, 5k in 5 weeks, Weight Loss (biggest loser challenge), and 24 Fit Challenge. It takes 90 days to change eating and exercise habits so use the 90 day challenges to help you with motivation.
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”
In summary, balanced nutrition, a healthy active lifestyle, tracking results, challenges and a personalised programme to get results. Message us for advice.