Posts Tagged ‘Protein’

Aerobic Cardio Exercises alone will not give you the results you are looking for in the belly region. Sticking to those type of exercises without lifting weights can result in muscle loss as well as the shape I like to call “skinny fat.” Skinny Fat people are those who are really thin but flabby. There is no definition to their body at all. Belly Fat responds better to exercise circuits that are High Intensity (fast paced) and include heavy weights. The reason being is that Visceral Fat is that fat that lines the abdominal cavity. So if you are using your abdominal muscles to lift or push weights, to run, to walk, and to perform abdominal exercises, you will burn more calories. In all actuality, you should be contracting you abdominal muscles in all of your exercises. Proper form requires that your core is engaged which will give you proper posture thus you will have proper form when performing your various exercises.

Don’t be afraid to lift heavy weight. The chances of you becoming bulky is very low but the chances of you looking fit are very high. What I mean by heavy weight? When you are using dumbbells to do squats, arm curls, chest press, shoulder press and tricep extensions you should be using dumbbells that are 10lbs and higher. I would encourage you to challenge yourself by changing the weight of your dumbbell every two weeks until you get to a dumbbell weight of 40 lbs. The heavier you lift the more your muscles have to repair themselves while you are at rest which can burn an additional 50 – 100 calories while you are sleep.

Create a High Intensity Circuit (25 – 40 mins) of 8 – 9 different exercise that includes weight training.
Try not to rest too much in between each exercise and drink water as needed while you’re exercising.
Your diet is important when trying to get in shape. After all, your belly fat is 70% of what you eat! Eat the majority of your carbs while you are most active. Carbs are an energy source and excess amounts of carbs in your body will be stored in your body as fat. If you are really serious about improving your belly fat then you must learn when and how to eat your carbs. Weight training will require that you eat carbs, you can’t get explosive energy from too little carbs. Yes, muscle needs protein but they also need carbs. Both protein and carbs will work together to help your body metabolize fat.
So don’t be afraid to lift those heavy weights and make It Hurt So Good.

© Brandi Anderson

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Arm picPeople often ask me how I get my arms so shapely and besides given the usual answer of genetics I also have a diet that is rich in protein.  Eating protein throughout your day will result in your muscles being fed properly.  Keep in mind that if you aren’t working out regular, weight lifting, the protein will store as fat.  You can’t get the benefits of protein in your muscles if you aren’t tearing them up.   My work schedule is the basic 9 – 5 but within that 9 – 5 I am very busy.  So what I have committed myself to was having a regular sized oatmeal from Tim Horton’s every morning and I snack on that all morning.  It keeps me full for the most part and gives me what I need. Throughout my day, I try to make sure I have a source of protein in each of my meals. Like today, I will have baked chicken with steamed veggies and roasted potatoes for dinner.

For a meat source, my diet mostly consist of chicken.  I eat baked and broiled chicken breast.  I will also bake and broil other parts of the chicken during the week to help me achieve my lean protein meals. I also eat fish.  My favorite being Salmon but for those who don’t like the strong taste, Tuna is a great option to get your lean protein.  Beef is also high in protein but it is high in fat and cholesterol as well.  If you have a family history of high cholesterol and high blood pressure you should keep your beef intake to once a week or once in a while.  Don’t risk your health trying to get healthy.

Now even though I am talking about protein in this article, I can’t forget to tell you about carbs.  You must have Carbohydrates.  They are your primary source for energy, Fats are second and I think of protein as more of a repair and rebuild source than energy.   Your raw fruits are a great source of Carbohydrates. You will also find carbs in just about everything you snack on except for meat and vegetables (low amounts found in veggies) it depends on what types of carbs you are eating.  You want to get more complex carbs than simple carbs.  Simple carbs should be used as treats on your cheat days but if you do happen to indulge in some simple carbs treat during the week, keep them at a minimum and include them in your daily allowed calorie intake.  But you will need carbs to get through your day so don’t neglect them.  I will talk more about Carbs and Fats in another article.

Exercises I do that impact my arms are:

Arm Curls

Push Ups

Lat Pull Downs

Delt Rows

Tricep Dips

Dumbbell Squats (I have modified them to include an arm and back workout)

 

If you have any questions don’t hesitate to contact me at:

Brandi.Anderson182@gmail.com

http://www.wemafit.org

 

Until next time.  Be More, Love More, Encourage More, and Aspire to Be More

 

©Brandi Anderson