With a protein to fat ratio of 60:1, egg whites are unquestionably one of the purest forms of protein in the world. –Bodybuilding.com
I’m really amping up my workouts lately. My goal is to not only tone but build muscle. In order to build muscle it’s crucial to consume the right amount of protein and the right kind. Protein is known as the building blocks for bodily function and maintainance. It is necessary for the development and repair of hair, skin, eyes, muscles and organs.
Protein as Energy
Protein is used as energy when your body has used all of the carbohydrates and fats that you’ve consumed. I’ve read that using protein in this way is actually not good because your body needs protein for more important purposes, like rebuilding muscle tissue. However if you consume protein in excess your body will store it as fat and too much of it is harmful to your organs. So a healthy balance is vital.
3 Great Sources of Protein
- Egg whites. Everywhere I go I read that eggs are the perfect protein for a fit physique. They contain all of the essential amino acids needed to rebuild muscle and are one of the most efficient proteins in that they are readily used by your body for protein synthesis. Egg yolks have great nutritional value as well, but are high in cholesterol so keep the use of them down as much as possible.
- Chicken and Turkey breast. These low fat options are packed with protein. I suggest cooking enough at the beggening of the week to easily use on salads, in brown rice or for a healthy sandwich made with whole wheat bread. They are a great, easy way to add protein to so many dishes.
- Beans and Legumes. These are high in protein AND fiber. Fiber is a wonderful source of carbohydrates that helps keep you fuller longer and assists in regulating blood sugar. Kidney beans are a popular options for fitness enthusiasts as they contain 14 g or protein and fiber per serving.
What’s your favorite protein source?
Thanks for reading!
I posted this weeks leg and arm workout late last night and you can view it here. It’s school vacation week so it’s been an especially busy week. I apologize for getting it up later than usual. In this video I work the legs and arms at the same time. All you’ll need is a set of 3-10 lb dumbbells.
There are lots of benefits to this type of workout, first of all it’s a time saver which is huge for a mother on the go! Second, you really amp up the cardio and muscle toning exercise you get by simply adding weight. When you add weight and get those arms and legs moving at the same time the results are exponential!
Is it advisable to work 2 muscles groups on the same day?
Many of you may have heard that working one muscle group at a time is best (a.k.a. split workouts). Well, this is true and not true. Full body workouts are fine for what most of us do, using lighter weights and less intensity. If you’re a body builder and lifting as much weight as possible each time you workout, than you need to focus on one group at a time and take more time to rest between muscle groups.
As far as full body workouts go and compound movements (working more than one muscle group during exercise) this is what Vitals has to say about it: Compound movements demand a lot of energy and burn more calories.
Do you recommend full body workouts or those that target individual muscle group?
I recommend whatever works for you and gets you motivated. Having said that, it depends on your goals. For weight loss, general toning and if you’re just starting out, I recommend compound movements and / or full body routines with a 24 to 28 hour rest in between. This maximizes weight loss and will help get you on the road to being stronger, having more energy and in better heath. Once you’re at a point that you are happy with physically you can move on to targeting muscle groups to really create big muscle mass (if that’s what you’re into). If you have to lose a lot of weight, lifting isn’t going to help you that much. You will be building muscle under fat, you need to get that cardio in and lose those pounds first.
Thanks for reading! Please let me know what your workout goals are in the comments below so I can tailor my posts to your needs.
I’m training for a fitness competition. Do you want to follow me on my journey? I’ll be posting my daily fitness routine on the U Go Baby Fitness twitter account every morning so follow me @ugobabyfitness to find out the workout for the day and get fit with me! You don’t have to be training for a competition to get fit, but do what you can and send me photos along the way of your progress.
I’ll give you a quick overview of what my workout schedule will be like each week:
Monday through Saturday: Cardio, 45 minutes to an hour
Mondays: Chest and triceps.
Tuesday: Quads, Hamstrings, calves.
Thursday: Back, Biceps and Forearms.
Friday: Delts and Traps.
I’ll post the workouts for the day each morning on twitter: @ugobabyfitesss. Follow me and get fit!
Do you train for fitness competitions? We’d love to hear your story. Please email it to firstname.lastname@example.org.