PROTEIN AND FAT LOSS
Follow @kurtrawlinsfitness for fitness and nutrition tips
Most of my female clients don’t consume enough protein. There are several reasons for this (convenience, lack of knowledge, taste), but I often find there’s a myth that once they start lifting weights, if they eat a lot of protein, they’re going to get huge. The average person has a good understanding of the correlation between protein and building and repairing muscle.
What a lot of folks miss is the direct correlation between protein and fat loss.
Yes added muscle will help stoke your metabolism, for sure. But protein also increases the thermic effect of feeding more than carbs and fats. This means you burn more calories digesting protein. That adds up in the long run.
Protein is also filling - it curbs your appetite. I’ve seen a lot of people eat an entire bag of chips or a box of crackers. Next time you see someone eat a bag full of chicken or steak, let me know. Love to see that .
When you have to chew up some meat, it’s going to SLOOOOW you down. You’re going to eat slower and get full faster. This prevents consuming excess calories.
As a general rule, aim for 1 gram of protein per lb. of bodyweight per day. Don’t be afraid of consuming meat and eggs as these are the best sources of complete protein (they contain essential amino acids your body cannot produce).
Hope this helps - get some more protein any way you can - including non meat sources and protein shakes .
Tag a carb loving friend below
6 WEEK PERSONAL TRAINING TRANSFORMATION
3 classes per week
Mixture of high intensity and weight training Starting weight 76.2kg
Finishing weight 76.9kg
Total weight gain 0.7kg
Starting body fat 32.6%
Finishing body fat 30.2%
Total loss of body fat 2.4% This client had total loss of 4.75 inches of her body. She also GAINED 0.7kg. The difference in her physical appearance is clear to be seen. Which proves the point that it’s not always about the number on the scales, it’s how you look and how you feel ♀️ Change the way you live
I love the training plan I follow. It works in my garage, the R3DHULK GARAGE GYM. It's easy to follow. It's not hours upon hours in the gym.
I do, however, change up some of the dynamics every now and then. Change forces growth. My favorite change-up I like to throw in is on chest day. I like to start with the incline bench press. Instead of doing 4 sets of 10 reps, 3 of 15, or 5 of 6-8, I really mess with my head and do 10 sets of 4 reps. I start light (135) and work up until I fail (345ish). Then drop 90 pounds and finish however many sets I have left. Kills me!!! Forced Growth!!! Once the first exercise is done and I'm smoked, then it's time to work and finish the plan!
If you want help with a training plan or other ideas to keep the body guessing let me know. email@example.com
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excuse my dirty ass mirror but #nsvoutfit y’all I have NEVER worn a high wasted skirt before (or even pants for that matter) until last night because of me always thinking you could see my fat stomach. But last night I felt so cute I did rip my tights but ♀️
My blood sugar did not cooperate with me for today’s workout. I was sitting at 111 before and jumped to 251 during. Keep swiping for Claire’s mid workout fix yourself alert. Lol. #type1diabetes#diabetic#t1d#gettingfit
The people who fill your cup, who make you feel good inside, the ones who lift you up, who celebrate you, who radiate positive energy. Find your tribe and love them hard. So thankful for the positive lights in my life