Fitness Motivation

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Cristiano Ronaldo

fitness best materials

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fitness protein

fitness protein:

If you want to build muscle or lose weight, there's nothing more important you can add to your diet than protein. But the concept of "protein" can be confusing, even to me, and I'm a nutritionist. Between all those pro and con news reports, the protein-boosting supplements, and the myths you hear at the gym, it's tough to figure out the truth. That's why we're stepping into the ring: to help you separate protein fact from protein fiction, once and for all.

How much protein does the average guy need?
Depends on whether you work out or not and how strenuous your workouts actually are. Your average desk-bound male requires just 0.36 grams of protein per pound of body weight per day.

But exercise can nearly double those requirements. For endurance athletes, Peter Lemon, a professor of exercise nutrition at the University of Western Ontario, recommends getting between 0.5 and 0.7 grams of protein per pound of body weight. "For strength athletes, those numbers are even higher--generally between 0.7 and 0.8 grams of protein per pound of body weight," he says. If you've been shooting for a gram of protein per pound of body weight--or more--you're overdoing it. Your body won't be able to process those extra calories, and they'll ultimately end up as just one thing: fat.

Tips for a good body

Health Tips

1. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. Drink an extra 400 to 600 milliliters of water for short bouts of exercise. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat. Continue to replace fluids after you're finished exercising!
   

2.Brown grain products aren’t necessarily whole grain products. Brown dyes and additives can give foods the deceiving appearance of whole grain. Read labels to be sure a food is whole grain, and try to get three-ounce equivalents of whole grains per day to reduce the risk of heart disease, diabetes, and stroke.

3.Marty Munson shows us how to build up to 20 "real" push-ups fast: Get into the plank position and lower yourself to the floor (keep head in line with spine). If you can't push back up, stay an inch off the floor for as long as you can. Drop, get into plank again, and repeat eight times (three times a week). Once you can do one full push-up, add another every week.

4.

Research has shown that people who eat nut butters often weigh less than those who shun them. It's likely that the combination of protein, fat, and fiber keeps you full, so you'll eat less overall. Whole nuts are effective, too: Purdue University researchers found that people who added peanuts to their diet for 19 weeks boosted the amount of calories they burned at rest by 11 percent. Why? The unsaturated fat in peanuts and nut butters burns faster than other fats.

5.

Make the most of your workout: Have about 100 calories at least 15 minutes before your workout (try a banana or half of an energy bar). Then have a good breakfast afterward, making sure you get protein, carbs, and fat. (Good combos: fruit and cottage cheese; toast and peanut butter; protein-rich cereal with milk.) The key is not to eat more than usual, but to redistribute more calories to the early part of the day.

6-People who wear casual shoes burn more calories in a day than people who dress up, according to a recent study by the American Council on Exercise. Wearing comfortable shoes daily could burn an extra 6500 calories a year, thanks to the extra walking you'll do, says study author Katie Zahour, M.S., a clinical exercise psychologist at the Southwest Florida Heart Group.

fitness push ups

fitness push ups:

fitness meal

Your Best Body Meal Plan: Week 1

Tip: If you find yourself getting hungry, go on a blitz in the produce aisle. Think outside the celery stick: fresh veggies come in all colors, flavors, and crunch levels. Better yet, they fill you up without packing on pounds.

This Week's Featured Food: Miso Salmon

Salmon is a nutritional all star. Not only is this tasty fish a lean source of protein, its Omega-3 fatty acids can lower bad cholesterol and boost your mood. Another reason we love it: Eating salmon helps your body produce wrinkle-fighting friends, like collagen and keratin. Score.

Your Best Body Meal Plan: Week 1

Monday

Breakfast
3 Scrambled Eggs
1 large grapefruit
Snack
25 almonds
Lunch
Turkey Wrap
1 apple
Snack
1 piece of string cheese
Dinner
Spicy Chicken and Pasta
Side salad and 2 Tbsp olive oil/vinegar dressing

Tuesday

Breakfast
2 Tbsp of peanut butter with 1 piece of toast
1 banana
Snack
2 small boxes of raisins
Lunch
Leftover Spicy Chicken and Pasta
Snack
0% fat Greek yogurt
Dinner
Miso Salmon
2 cups of broccoli

Wednesday

Breakfast
Lean Eggs and Ham
1 large grapefruit
Snack
25 almonds
Lunch
Black Bean and Cheese Burrito
1 apple
Snack
1 piece of string cheese
Dinner
Veggie Burger and bun
Salad with 4 Tbsp olive oil/vinegar dressing
1 serving of sweet potato fries

Thursday

Breakfast
Berry Wafflewich
0% fat Greek yogurt
Snack
15 snap peas
2 Tbsp of hummus
Lunch
Gobbleguac Sandwich
1 apple
Snack
1 banana
1 piece of string cheese
Dinner
Steamed Snapper with Pesto
1 cup of brown rice
2 cups of broccoli

Friday

Breakfast
0% fat Greek yogurt
1 large grapefruit
Snack
1 Luna Bar
Lunch
The I-Am-Not-Eating-Salad Salad
25 almonds
Snack
30 baby carrots
4 Tbsp of hummus
Dinner
Chicken Spinach Parm
1 cup of brown rice
2 cups of snow peas

Saturday

Breakfast
Loaded Vegetable Omelet
1 banana
Snack
1 piece of string cheese
Lunch
Turkey Wrap
1 apple
Snack
10 cherry tomatoes
2 Tbsp of hummus
Dinner
Quick Lemon Chicken with Rice
2 cups of broccoli
Snack
1 Sugar-Free Fudgsicle

Sunday

Breakfast
Loaded Vegetable Omelet
1 banana
Snack
15 baby carrots
2 Tbsp of hummus
Lunch
Eat Out
Snack
0% fat Greek yogurt
Dinner
Penne with Chicken Marengo
2 cups of broccoli