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Friday, June 4, 2010

Protein! Oh Protein!

Boy oh boy and girl oh girl, actually isn't easy to build muscles, it's much harder to build than losing them... esp young ladies out there, they thought when they get themselves involved in weight training, soon in no time, some muscles will protrude out somewhere :) ... that's why most ladies refrain themselves lifting weights.. Well today I am going to touch on PROTEIN.

Why protein? Why not protein? Do you know how much protein do you need? ... Protein is one of the macronutrient. Macronutrients are your proteins, carbohydrates and fats. We eat a combination of all three on a daily basis, but did you know that only 2 are needed for you to survive and they also happen to be the most effective in helping you lose weight? And one in particular is absolutely necessary if you want to burn off your stubborn fat and transform your body. It's none other than PROTEIN. Each macronutrient provides something to our body. Protein provides structure for your cells, carbohydrate provides immediate energy for activities and fat provides long term energy for physical activities as well as energy to run all of your metabolic processes. But protein and fats are the only two macronutrients essential for your body’s survival. This is why when you’re trying to lose weight and cutting calories it’s vital that you take in sufficient amounts of protein and fat.

It’s vital that you consume enough protein on a daily basis in order for you to sustain (or build) a lean body while trying to lose weight. A minimum daily protein intake is between 0.35 - 0.5 grams per lean body weight. However if your activity level increases so should your protein intake. The reason being that the more active you are the more muscles you breakdown and repairing it requires you to have more protein. Does it make sense?

The exact amount will vary according to each individual and their activity levels, but below is a general rule of thumb for your protein consumption. In order to calculate the amount of protein, you need to consume, the first thing you must do is get your lean body mass. Your lean body mass is your current bodyweight minus your current body fat (weight). And in order to get that, you need to calculate your body fat percentage... Alamak how? If interested you can post here to find out more directly from me.......
To Leaner & Fitter YOU
Kayee Lai

8 comments:

  1. how to calculate?

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  2. Hi, in fact there are a few methods to calculate the protein needed.. The easiest method would be using a pulse impedance meter or a body composition monitor. If you do not understand and need further guide, please write to me... :)

    Kayee

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  3. Hi, I meant how to calculate your body fat percentage?

    I just started exercising although not hardcore at the gym but simple exercises at home. can i ask you about some questions on it? ask here?

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  4. Hi Anonymous,

    Certainly you can ask... If you want to calculate your body fat % manually, you got to have a logrithem book, it's kinda messy if you had left your maths long ago :) If you are serious into checking your BF %, you can get a BF caliper, it's simple and cheaper. You can do it at home anytime you want.

    JUst started exercise? Good news... lots of my friends dont... All exercises are good either for health, functional of muscular & nervous system or physical outlook :) .. but if your objective is to reduce BF%, you just need to know how to do it.. fat loss and weight loss is 2 different things..

    To a FITTER AND LEANER YOU,

    Kayee

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  5. where can i email u? i here shy posting it here. Haha

    i tried the plank, so hard. When i do the plank, should i feel tension at my back too?

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  6. hi.. means i hv to totally cut down carbohydrate food and take in more meat or whatever food with high protein? tat means no bread no rice and no noodles ?
    i'm keen in doin workout but its kinda hard for me to turn away frm the temptation of food ... ><

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  7. THank you for the question. Yes buddy. as we all know, 60% of your results come from your diet. Remember, you are what you eat. If a person always eat nasi lemak, roti canai or oily food, he will definitely look like one. Just be consisitent with your eating plan, it doesn't take you long to get the results you always wanted. Success is always one more step than what other people are doing. Do measurement for yourself and mark down the food and the calories you consume and eat clean. Then you'll have better understanding why it works. Keep it up!

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