We're objectives/missions in so you should starting to form some new habits at this stage. If you're just joining in here's what you've missed so far:
Mission #1
Mission #2
Mission #3
MISSION #4 - INCREASE YOUR PROTEIN INTAKE
The fibers of your muscles are made up of a different number of different proteins.
Holding adequate muscle mass increases your metabolism significantly because it requires more calories to sustain muscle mass compared to fat cells.
If you can ,manage to increase your muscle mass then you'll need even more calories to sustain it - a fat loss trainee's dream!
When we receive our nutritional analysis sheets back from our clients we see a lot of extremely low protein consumption.
Protein food sources include red emat, white meat, eggs, tuna/fish, turkey, pork, tofu, quinoa, and the beans/lentils/legumes group.
We all know of protein powder which is a more concentrated source that is fine to roll with, but it is actually best used to "add" extra protein into your nutritional plan, not by replacing other actual food protein sources.
The biggest problem in regards to consuming enough protein is that you often can't just grab it and eat it like an apple or a bagel - it takes time to make and prepare it in advanced.
The golden rules for protein consumption is to include protein every time you eat and to also aim to have at least 2 grams of protein per kilogram of body weight.
So if you weight 67kgs then aim for 134g of protein every day.
Further Reading:
6 Things You Need to Know About Protein –
Protein: More Muscle Less Guesswork –
Work Book Exercise -
List a protein source that
you could include in each of your 3 – 6 feedings throughout the day...take into
account where you’d be eating it and the preparation you’ll need to do.
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