If you are into fitness then you are aware that protein consumption is a big thing. Protein helps your muscles recover and grow.
There are so many different ways that you can get your daily recommended amount of protein.
Picking the right protein powder
What are some ways to get protein in your diet?
The first thing that pops in my mind would be chicken, it has 24 grams per 3 oz servings. Then what comes out of a chicken....eggs! I have never seen a meal plan that does not have eggs on it in some form or another.
Steak ranks up there with chicken at 23 grams per 3 oz serving and steak is pretty yummy, if I do say so myself.
You can also get a good amount of protein from pork chops and seafood. All of this sounds wonderful to me because I follow the keto/Atkins diet so I have no problem getting my protein intake where it needs to be.
How do vegetarians get their protein?
I had to look this up to be sure because I do no think that I would be able to pull off being a vegetarian.
Apparently soy is high on that list. All things that are soy based have great protein numbers.
There is also of course the standard staple in most peoples cupboards...the protein shake. But you would either do water or a nut milk because dairy is out for the vegetarian. Which is how I drink mine. I think milk is to processed and love a coconut milk.
Nuts and beans are another way to get your protein for vegetarians. I love almonds and they are good for any diet that you may be on, just do not over indulge. I personally think that beans are nasty but more power to those that eat them because I know they are good for you.
So, either way you choose to feed your workouts, you have no excuse not be getting enough protein.
* What is your favorite protein staple?
Do you want to be able to lift heavy things or do you just want to feel comfortable in a tank top?
If you said YES to that question than this post is for you. I have compiled a list of 4 must do arm moves that you should have in your workout routine.
*Disclaimer: If you are a woman reading this then I must tell you "YOU WILL NOT LOOK MANLY" by doing these workouts.
First of all lets start with the Hammer Curl. This is a move that works not just the bicep but the brachialis and the brachioradalis. Now if your like me you are thinking "what on earth is that and how do you even say that word. Well, those are the muscles under the bicep that work to flex your elbow. Now if you are dealing with an injury in the elbow area then this move should be put on hold until it is better.
Next is the Tricep Extension. This move is also a must for those "bat wings" There are many ways to also customize this move. You can do it with dumbbells or a barbell. You can do it standing up or sitting down. I must say that if you have never done this move before then you need to start off with a lighter weight and work your way up.
Dips are a good move that are great for your triceps and can be done ANYWHERE. You don't have to have any special gym equipment to do a dip. If you want to make them more difficult then you can add weight to your lap when doing them but like with any move, keep it light at first.
Another curl that is a must is of course the basic Bicep Curl. This is a move that is almost all workout routines that you find on the internet. You can use a barbell and enhance the difficulty by where you place your hands or you can use dumbbells. You can do this standing or sitting and if your sitting you can do it inclined or normal.
*What are your go to arm moves?
Are you the type of person that just dreads doing cardio? Would rather do ANYTHING else?
It does not have to be that way. You can learn to love your cardio time. It is good for you so you should be doing it, why not have fun doing it.
1. Rollerblading
Who doesn't like feeling like a kid again? Not everyone has access to a rollerskating rink so this way you can have your cake and eat it too as they say. You can be getting in your cardio and rolling around where ever it is you choose. You don't even need to do roller-blades I think they may make roller-skates for outside use too. This is number one on my list because I LOVE rollerblading! It is such a good workout.
2. Swimming
This way to get your cardio is perfect for those that have injuries. If you have a problem with your legs or feet then this is the way to go. Why be laid up not being able to workout when you have an injury? You don't need to have a swimming pool or be going to a gym with one, you can find a lake or even a local pool sometimes will have certain hours that can be just for people who want to do laps.
3. Dancing
This is so easy that even toddlers and old people do it. You do NOT need to be great at it or know all the latest moves, you just need to turn up your favorite music and move! I will find myself dancing around the gym between sets if there is a really good song on. It is something that just lifts your spirit too so the fact that it can double as cardio is a Win Win.
4. Trampoline
Sticking with the feeling like a kid theme, jumping on a trampoline is a great way to get in your cardio. If you have ever jumped on a big trampoline that most people have outside or the ones at the skyzone places, then you know how fun it really is. Well, they have mini versions of those that you can keep in your house and they can be just as fun.
Well that is my list of ways I like to get my cardio on when I am not feeling the dreadmill! What are your favorite cardio alternatives?
It's the dieter's worst enemy....the scale! It holds so much more power over our lives than it should.
Are you the type that religiously checks the scale every week, or even every day?
How does that make you feel when the number you see is not what you had hoped for? I know that it ruins my day or even my week. It tends to stick with you, that feeling of disappointment. "I thought I was doing everything right!"
Or, the numbers show a great drop and you are overjoyed. "See, I was right. I felt like I lost and I did!" You want to celebrate and share it with the world.
I am not saying that you have no right to feel this way I just want to share with you that you shouldn't base your happiness on a number you see on the scale.
You are looking in the mirror and liking what you see. Your clothes are starting to fit better or even fall off. Why on earth would the scale then say that you have gained 3lbs?
In doing research for this blog and really for myself to understand what was happening and why I should really just throw away my scale, I found this very informative article by metaboliceffect.com. There article helps to give examples of how deceiving our the scale can be.
I found that research states that muscle does NOT weigh more than fat. It just takes up less space than fat does, which is one of the many reasons why you should be lifting weights. There are such wonderful health benefits to weight lifting.
What could be causing the scale to say something different?
There are many reasons why the scale could tell you something that you really don't feel....especially if you are a woman. We have that dreaded "time of the month" that has us retaining water and feeling miserable.
You might also retain water if you like food that is high in salt content. Ditch the soy sauce! And also the scale will say something totally different if you step on it first thing in the morning before eating and then again later in the day after meals.
I once had a health coach tell me that I needed to weigh myself at least 3 times a day!! I was so depressed by this experiment I ended up staying away from the scale for months. There are better ways to tell how your body is changing.
Can I have a healthy relationship with my scale?
I would recommend that if you feel you need to have a scale, which most of us do. It's a hard relationship to end! Just do NOT leave it out where you can step on it often. Put it away, out of site out of mind. When you are getting ready to start a new program and are curious what your starting and end weights are, then pull it out and use it the once but it put it back away. Don't worry about if you are getting there by a number, go by how it makes you feel.
*Do you use a scale? What way do you measure your body?
Are you the type of person who could spend all day in bed or do you enjoy getting up at the crack of dawn and go until the ten o'clock news comes on.
I use to not think that I needed that much sleep and never felt like I was missing out. When my body wanted up, I got up and if I had things to do then I would think that I needed to get them done instead of going to bed, never thinking anything of it.
That is not the case since starting weight training. I am up early to get my workout in, to start my day off early. If I have things I need to get done then I try to get done what I can because when my body says it's tired, then I listen and go to bed, even if I had things to do.
Do you feel like it's OK to push your body, missing out on sleep?
When your body gives you the signal that it needs sleep, you should listen. Why? This is the time when your body gets to recover from the stress you put it through during the day. It's like when you are sick and all you want to do is sleep. Your body knows when it needs sleep and when it needs to recover from something.
If you feel like there are other things that are more important than getting adequate sleep, your body will show you signs, even as soon as 48 hours after you have been missing out on a good nights sleep. Why should that matter? Well, it's not as easy to lift heavy weights if you are groggy and unable to focus. That is when injuries happen.
How can you help get those zzz's?
Set an alarm and stick to it, every day. Make it a routine, even if it is an off day, stick to the same routine. If you fluctuate all over the place sleeping different times each day.
Make sure your room is dark, any light can disturb your sleep. Try not to sleep with the tv on or even keep it out of your bedroom all together.
Don't do a hard workout before bed, that will raise your heart rate and make it harder to get in a state of calm or even eat a big meal after 5 or 6, especially things containing caffeine.
