Hey There,
We are off to a killer week this week with our first ever 12 Week Fat Blast Body Transformation Challenge and it's awesome!
We have a few topics this week so here they are.
Nutrition Tips of the Week
Our ML Athletics Prograde Maximize Your Metabolism Program is a 12 week nutrition program designed to help you make a lifestyle change. Eating Healthy is not a short term goal it's a way of life....
First up 3 Tips to Get Your Body Transformation off to a great start:
Here it is in text if you don't have time to watch the video:
3 Tips to Get Your Body Transformation off to a Great Start:
1. Progress Tracking. Print out a calendar for January, February, and March and each day write down in the square what your nutrition was like for that day.... Example: Write down Poor, Fair, Good, Great. This will help you in realizing that you need to make changes along the way if your nutrition is always poor or fair. Go one step further by having a nutrition journal and write down everything you eat down to the last little detail. This is the only way you will really know if you have to make changes and what those changes need to be.
Also write down what you did for a workout that day. Example: 30M Cardio Tread, or Bootcamp, or 20M Resistance, things like that. This will help with seeing if you are getting enough exercise in your week or not.
2. Motivation and Inspiration
What do I mean by these well simple, I use things like DVD's of my favorite bodybuilder's powerlifters, I use youtube to find some of these videos and watch them prior to a workout. Post inspiration messages around the house or awesome photos in your home office. Something that gets you going and keeps you inspired to keep going and reaching your goals.
3. Nutrition Reading Labels
Read Labels get used to reading the back of those foods you buy. The more you read the more you know and see that you might not be taking in the best foods to help you get fit and trim. It takes 3 extra seconds to turn the food around and find out what's in it. Stay away from extra high sugary foods!
Supplement of the Week
http://www.warriorstrengthcoach.getprograde.com
for more info on top quality supplementation. Supplementation is not the end all to burning fat and building muscle but it's the gap filler for a great nutrition plan.....
The Protein Shake: The Protein Shake is by far one of the best tools in a meal plans arsenol. Why? Simple, it's easy to prepare, you can drink it on the go.
Here are just a few things that Protein Shakes are great for:
1. Protein requires more calories to be digested, meaning that you burn calories with a higher protein diet.
2. Protein Shakes are great for before and after workouts. They aid in preserving muscle and helping you to recover from a killer workout.
3. Protein Shakes contain essential BCAA's (Branch Chain Amino Acids) which aid in Building Muscle.
These are just a few of the benefits from Protein Shakes. Remember if you want a high quality Protein Shake visit:
http://www.warriorstrengthcoach.getprograde.com
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
ML Athletics Fitness Programs for Groups, Corporate Companies, Personal Training, Small Group Training, Bootcamps, Nutrition, Supplementation and Designing Individualized Workout Programs. Serving Danvers, Billerica, Malden, Winchester and All Surrounding Middlesex, Northshore Area Residents. Fit Body Stop Studio by ML AThletics, 655 Boston Rd, Billerica MA 01821 Classes include TRX, KettleBell, Personal Training, Nutrition Classes, & more, visit http://www.mlathletics.com
Showing posts with label protein intake. Show all posts
Showing posts with label protein intake. Show all posts
Monday, January 11, 2010
Tuesday, January 5, 2010
3 Tips for Eating for Success # 2
3 Tips for Eating for Success # 2
Tip #1 - Fill in that Bad Diet gap.
Most people suffer from mindless eating at some point in the day.
It could be between work and dinner, maybe dinner and bedtime.
So you have to make sure that you are ready for that point in the day,
What’s the easiest way to do that? Prepare small healthy snacks.
Cut up vegetables have them ready in a sip lock bag or container,
slice up a piece of fruit with a tablespoon of all natural P&B.
These small snacks will tide you over until it’s time to have your bigger meal.
After dinner, if your craving hits, mix up a protein shake with some strawberries,
That will tide you over.
Tip #2 – So simple but yet not done enough. Enjoy your food and chew it longer.
If you are not zipping through your meal at 200mph then you will eat longer and feel fuller longer.
Tip #3 – I find that most people don’t get enough water in a day and
That’s when you start having cravings for food. That craving is actually
Dehydration and being mistaken for food cravings. Make sure you are drinking
Water throughout the day to help in keeping you full longer.
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Tip #1 - Fill in that Bad Diet gap.
Most people suffer from mindless eating at some point in the day.
It could be between work and dinner, maybe dinner and bedtime.
So you have to make sure that you are ready for that point in the day,
What’s the easiest way to do that? Prepare small healthy snacks.
Cut up vegetables have them ready in a sip lock bag or container,
slice up a piece of fruit with a tablespoon of all natural P&B.
These small snacks will tide you over until it’s time to have your bigger meal.
After dinner, if your craving hits, mix up a protein shake with some strawberries,
That will tide you over.
Tip #2 – So simple but yet not done enough. Enjoy your food and chew it longer.
If you are not zipping through your meal at 200mph then you will eat longer and feel fuller longer.
Tip #3 – I find that most people don’t get enough water in a day and
That’s when you start having cravings for food. That craving is actually
Dehydration and being mistaken for food cravings. Make sure you are drinking
Water throughout the day to help in keeping you full longer.
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Saturday, December 5, 2009
Protein and Fat Loss
Protein and Fat Loss
It takes about 25-27 calories to digest and utilize about 100 calories of protein, this means that your net consumption of calories is about 75 calories.
This is called the Thermic Effect of Food.
If you eat protein at every meal then you are forcing your body to work more and burn more calories basically burning fat!
Carbs take about 4-5 calories to digest and utilize about 100 calories of Carbs.
Don’t know what type of protein you need to use,
Well here is a list of some of the common proteins that you can add to your day:
Chicken
Lean Meat
Eggs, egg whites
Fish, Salmon, haddock
Beans
Protein Shakes: Some great shakes are listed here and I know most of my campers are really starting to utilize the benefits of what a protein shake can do for you.
Check out these sites for your protein sources if you’re looking for more protein for every dollar spent.
www.warriorstrengthcoach.getprograde.com and Supplements101 remember stick with the whey protein isolates for more protein absorption.
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
It takes about 25-27 calories to digest and utilize about 100 calories of protein, this means that your net consumption of calories is about 75 calories.
This is called the Thermic Effect of Food.
If you eat protein at every meal then you are forcing your body to work more and burn more calories basically burning fat!
Carbs take about 4-5 calories to digest and utilize about 100 calories of Carbs.
Don’t know what type of protein you need to use,
Well here is a list of some of the common proteins that you can add to your day:
Chicken
Lean Meat
Eggs, egg whites
Fish, Salmon, haddock
Beans
Protein Shakes: Some great shakes are listed here and I know most of my campers are really starting to utilize the benefits of what a protein shake can do for you.
Check out these sites for your protein sources if you’re looking for more protein for every dollar spent.
www.warriorstrengthcoach.getprograde.com and Supplements101 remember stick with the whey protein isolates for more protein absorption.
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Friday, November 13, 2009
1 Weird Belly Flab Buster
1 Weird Belly Flab Buster
Ok, I don't mean to get too scientific, but this is super important. You see, while busting the belly flab does take effort, it's not nearly as hard as people make it out to be.
Seriously, the most important part of the process is arming yourself with the CORRECT knowledge. If you know how your body works...why it stores belly flab...what actually causes it to burn off...you're a whole lot better off.
Now, I know there are a ton of so-called experts out there that are confusing the heck out of you. I know a lot of people tell you different things. It can be as frustrating as all get out. But if you follow these simple rules and burn them into your brain things will be a lot different.
Anyway, let's get to today's easy lesson. Check this out:
When you only eat carbs your Insulin levels go through the roof. And all that blood sugar (that's what the carbs turn into after you've eaten them) which isn't needed by your body MUST go somewhere. Yup, it goes to your belly; or your butt; or your hips; or your thighs...
The best part is, it's not very hard to consume more protein. In fact, it's pretty darn easy. A high quality protein powder will do just the trick.
Check out my last blog post about which protein’s are best and which do what:
http://mlathletics.blogspot.com/2009/11/ml-athletics-bootcamp-shares-2-little.html
Here are 2 links to sites where I get my protein shakes from, I choose to purchase most of my supplements online as you get more for your money, and several more choices when it comes to flavor and personal preference.
Supplements101
Prograde Nutrition
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Ok, I don't mean to get too scientific, but this is super important. You see, while busting the belly flab does take effort, it's not nearly as hard as people make it out to be.
Seriously, the most important part of the process is arming yourself with the CORRECT knowledge. If you know how your body works...why it stores belly flab...what actually causes it to burn off...you're a whole lot better off.
Now, I know there are a ton of so-called experts out there that are confusing the heck out of you. I know a lot of people tell you different things. It can be as frustrating as all get out. But if you follow these simple rules and burn them into your brain things will be a lot different.
Anyway, let's get to today's easy lesson. Check this out:
- Increased Protein intake triggers the hormone Glucagon.
- This, in turn, prevents the spiking of your Insulin (which is also a hormone) levels.
- Which simply means you minimize the chance of storing blood sugar as fat.
When you only eat carbs your Insulin levels go through the roof. And all that blood sugar (that's what the carbs turn into after you've eaten them) which isn't needed by your body MUST go somewhere. Yup, it goes to your belly; or your butt; or your hips; or your thighs...
The best part is, it's not very hard to consume more protein. In fact, it's pretty darn easy. A high quality protein powder will do just the trick.
Check out my last blog post about which protein’s are best and which do what:
http://mlathletics.blogspot.com/2009/11/ml-athletics-bootcamp-shares-2-little.html
Here are 2 links to sites where I get my protein shakes from, I choose to purchase most of my supplements online as you get more for your money, and several more choices when it comes to flavor and personal preference.
Supplements101
Prograde Nutrition
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
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