Each week I address a different component regarding fitness
programs. And I recently asked my clients to start
completing a food log. The purpose of the food log is to
make you aware of your eating habits including portion
sizes, eating times, calories ingested, and what types of
foods you actually ingest regularly.
After analyzing my clients’ food logs, the next step
is to have each client start to learn how to eat smaller
portions throughout the day and make an effort to eat the
right amounts during those times. This process will
increase the body’s ability to burn the food as fuel
rather than store the food as fat.
If you read my articles regularly you know I endorse a
circuit training or interval training type mentality. I
firmly believe that this style of training increases the
body’s ability to burn fat, it makes working out more
fun, less monotonous and it challenges your body and mind
without overwhelming it.
When you start to get into the 30-45 second intervals you
learn that if you really push yourself for short bursts of
time, you feel more energetic, you get stronger and you see
changes on your body you used to only dream about.
To get the most out of any training, but specifically
circuit and interval training you need to pay attention to
what you put into your body before and after your workouts.
There have been so many studies about this topic that all
you really need to do is type in ‘pre workout or post
workout nutrition’ into a search engine and you will
see tons of information pop up. But sifting through all
that information is sometimes the hard part.
SO I AM GOING TO MAKE IT EASY.
If I wanted to be a smart-alec I would simply type
in…. eat/drink a protein supplement before and after
your workout. I could stop the article right there and be
done with it. But I know you like more information, so
here you go.
I recently read of a study conducted over a 14 week period
using the following parameters:
- Participants were physically active but did not utilize
resistance training frequently.
- They were instructed to consume nothing but a protein
shake and water within the two hours before and after their
training sessions, and eat healthy and regularly the rest
of the day.
- Participants ingested 25 grams of protein in a shake pre
and post workout.
It should come as no shock to you that the participants
they chose had less than ideal fitness levels. For
example, they didn’t frequently utilize resistance
training. That already puts you ahead of the game because
if you follow any of my programs you already workout with
weights. What might shock you is that the group achieved
significant gains in muscle fiber size, overall body fat
reduction, and increased strength by doing the limited
number of exercises they were asked to perform.
WIN, WIN, WIN- A result we always like to have.
Food logs often show me that until I start to review my
clients' eating habits, most do not get nearly enough
protein in their diet. This is an easy and efficient way
to get those much wanted supplements.
Many experts agree that a well trained male athlete should
ingest 1 gram of protein for every pound they want to weigh
and for women ½ to ¾ of a gram of protein for
every pound they want to weight. So let’s say a
woman wants to weigh 120 lean lbs, which means she should
ingest 60 – 90 grams of protein per day. And a male
who wants to weigh 180 lean lbs would need to ingest 180
grams of protein a day. This is very hard to do on food
alone. That is what makes the shake such a delicious
addition. I also recommend (whether you have issues with
milk or not) using just water as the liquid. It seems to
blend better and does not cause any side effects like
bloating or stomach discomfort.
Protein shakes can be really tasty too. There are so many
flavors out there - Chocolate, Vanilla, Orange Crème,
Cappuccino, etc. You can also add things like
strawberries, bananas, oranges, etc. to your shake to add
fiber and extra vitamins. Most of the companies put out a
reasonably good product and I am not one to endorse many
things.
Most powders also come with some sample shake recipe books
for you to change things up a bit. For now try to get a
good shake in your diet before and after your workouts. It
will satisfy your hunger, help you work out more
efficiently, and give your body the proper fuel to get the
most out of your day. And they can be pretty darn tasty!
There have been so many studies about this topic that all
you really need to do is type in ‘pre workout or post
workout nutrition’ into a search engine and you will
see tons of information pop up. But sifting through all
that information can sometimes be confusing, if not
annoying. This straight forward article explains the
benefits of taking protein before and after your workout
and also provides clear guidelines on how much you should
take.
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For over 17 years Bobby Kelly has taken his passion for
coaching to a level not reached by many in the fitness
profession. Bobby has been interviewed and featured as an
expert advisor on CNN, Fox News, ABC, NBC, and CBS as well
as local affiliate stations in numerous markets. Bobby
knows the success of hard work, determination and
persistence, and he’ll get you where you want to be.
Visit Bobby today at http://www.resultsonly.com
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