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Weight Loss Exercise

Protein in your diet | protein in diet




Protein is one of the basic building blocks of the body so it is an essential part of your diet and can influence your strength but probably not your energy. Your muscles are built with protein and in fact protein is made up of 20 amino acids. Amino acids are the building blocks of protein and 9 are essential, they cannot be created and must be eaten meaning the other 11 amino acids can be created by our body.

Many times we hear that you need to eat steak for energy but in actual fact as we learned earlier carbohydrates are the body’s favored energy source. I always think of muscles as being made out of protein but really muscles are mostly water and protein so if you think about how people tend to diet they will cut out things like steak and carbohydrates so the body is not getting as much protein and carbohydrates as it needs to burn for energy so it will tend to burn protein and fat in equal parts to get energy. This is great for losing weight and good for losing fat but it is really bad to lose muscle. One of the ways to stop your body from burning muscle for energy is to do a fair amount of exercise, especially weight training to increase your muscle mass on a consistent basis.

So what kind of foods contain protein and how much do we need? Full proteins are found in steak chicken and fish and non-full proteins (those without all of the essential amino acids) are contained in lentils, beans, corn, peanuts. A can of Tuna has 20-25 grams of protein and if you look around you can probably get about 80 grams of protein a day comfortably.

One critical thing to look out for is the amount of protein that you eat at each meal. Your body can only metabolize about 25-30 grams of protein at a meal which is only about 4 ounces of steak or chicken. In the past I had taken digestive enzymes with my main meals to help to metabolize more but I now think that this may be a bit of shaky science behind it.

Some bodybuilders will eat 250-500 grams of protein a day but realistically if you have protein in a couple or three of your meals you are doing pretty good. One of the things to concentrate on is drinking a lot more water when you are eating a lot of protein, a lot of water is needed for your body to break down protein so if you are increasing your protein intake drink more water to help take the load off of your kidneys.


Protein in your diet

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Weight Loss Exercise

Effective Steps to Building Muscle



I found this article at Virtual trainer.com. There is a link at the bottom of the page for the site but I thought I would let you know about it here. These are sometimes obvious but great tips for building muscle.

When you think of building muscle you tend to think of huge freaky physiques that you see in the some of the muscle mags. The years and hours of hard work these men and women have put into training their bodies to achieve these types of results is inspirational. Maybe YOU also want build massive muscles, or maybe you want to increase muscle but without getting as muscular as that. You can! There are different stages of building muscle which is what I am going to talk about today.

Building Muscle for Toning

You can build muscle for muscle tone. Using lighter weights and more repetitions you can achieve a toned appearance without bulking up. If building Muscle for Body Shaping and Sculpting your weights will need to be slightly heavier for some body parts yet lighter for others. Being able to transform your current body type by using resistance or weight training is exciting and possible.

Body Building / BIG Muscle Mass

To create large amounts of muscle growth you need to damage the muscle to a certain extreme for your muscles to respond, repair and grow into strong, healthy muscles. Using heavy weights damages the muscle sufficiently to create this type of muscle damage.

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Training to Build Muscle


This varies on your goals of what you want your body to look like. Using a program that is suited to your body type and goals is very important when trying to build muscle of any kind. Don’t expect to reach your goals by just turning up at a gym and messing around with a few weights and hoping for the best. If you want maximum results from your training program then you should get yourself a training program that will get you long-term effective results.

Eating to Build Muscle

This depends on what your goals are. If you are wanting to build huge muscles you will need to consume more calories. You will need a healthy eating program which includes all of the food groups. You will also need to make sure you have sufficient protein and carbohydrates to help you get through your training and for healthy repair of your muscles. If you were still wanting to build lean muscle and aren’t too keen on too much muscle size then you may want to reduce your calories and fat and arrange your diet to fit in with your fat burning training goals. If light toning and fat loss is what you are after then you will once again also need to carefully watch your calorie and fat intake, while still ensuring that your body gets sufficient nutrition. No matter what your training goals are never starve yourself. Regular meals through out the day are very important.

Starting Your Muscle Building Program

1. You don’t need a lot of equipment, even dumbbells on their own are great to start with.
2. Make sure you have a program to follow that suits your needs and gives you sufficient instructions on how to perform your exercises.
3. When performing your exercises keep your knees slightly bent, your back straight and your tummy firm, even when you are performing seated exercises you need to make sure you have good posture.
4. Don’t swing your weights about. If you are finding that you are swinging your body around to lift your weights then you should lower the weights until you are ready to advance.
5. Perform your exercises correctly. If, as I mentioned above, that you have to swing your body or your weights around then you are probably more likely to be giving your lower back a crappy workout rather than the body part you thought you were training. Don’t waste precious training time by not using good form while training.
6. Always keep a water bottle near by so have easy access to fluids while training. This will keep you from dehydrating.
7. Make sure you perform a warm up before training and cool down after wards. While your muscles are still warm, after your cool down, you may like to perform your stretches.
8. Sleep! You need to have sufficient sleep to ensure your body has time to repair itself and recover from your days training and general activities.
9. Organise your eating plan ahead of time so that you can have your meals on hand. This will help prevent you from consuming junk as well as keeping up with regular meal times.
10. Protein. You will need sufficient protein intake in your diet to help supplement your muscle development. Protein shakes are fantastic for this. For more info on this read my “article” on protein.

A few words before I go……
I hope this article has given you a better idea of what is involved in Building Muscle. You need to choose what you really want to gain from your training programs and then seek out a program that suits those goals. If you’re keen to get started on a training program that is suited to your body type and goals then feel free to visit my site: http://www.virtualfitnesstrainer.com

Happy Training!

Yours in fun, health and fitness
Mandy Gibbons
http://www.virtualfitnesstrainer.com

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons,Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article

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General Weight Loss Tips

Weights-cardio-someone Seriously Needs To Clarify A Few Things?

I’m told by one person to drink protein within half hour right AFTER a workout to feed the muscles.
And then another tells me to drink it half hour BEFORE working out.
And then im told not to drink before because we’ll just be burning off the protein rather than the fat.
And then im told to drink half hour before and after a workout. This is seriously confusing.
As for cardio-im told if i do cardio the same day as weight training to do cardio after to burn fat rather than carbs.
And then im told to do cardio first to warm up your body and to get your muscles going.
And then im told to do cardio alone one day because it will help me lose fat.
And then im told to do weights and cardio same day, but to do cardio after weights because doing cardio alone will burn fat alone with muscle as well. . .
So what the heck is it people.

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