If you work really hard push really firmly on the Elliptical on the treadmill and kick your butt on the bicycle Ergometer daily and still found is not the tight your pull hair with the pulp of the muscle. Yes! Protein, which is what you need now.
No matter how many times I male or female to work important to remind them of the need to improve their diet and nutrition program to support your fitness efforts with a client, I find it.
Muscle building cannot stand alone. Women, especially women between 50-70 years old (i.e. postmenopausal women), who want to lose the extra weight that we tend to get during this cycle of life can and not make it happen by running a cardio workout alone.
You can build any muscle, by burning, they have hours and hours of aerobic conditioning. Create not muscle mass, in their desire to achieve loss of weight and fat without training the muscles of the body. And if you exercise a muscle, you need protein to feed it.
July 2008 issue of the journal of the American Dietetic Association researchers reported, the association between dietary protein intake and loss of lean body mass during weight loss in women after menopause by a retrospective analysis of 20 weeks through randomized, controlled diet and exercise intervention.
Weight loss was achieved by varying caloric restriction and exercise. The only diet group reduced calorie intake from 2,800 kcal / week and the exercise groups caloric intake to 2,400 kcal / week reduced and walking speed < 400 kcal / week through aerobic exercise. Average weight loss kg was 10 8±4. 0, with an average of 32% of total weight as lean mass lost. Protein intake an average 0.62 g / kg body weight/day (range = 0.47 to 0.8 g / kg body weight/day).
However, the participants who consumed higher amounts of dietary protein lost
less lean body mass and appendicular lean body mass (R = 0.3, P = 0.01, and R = 0.41, < 0.001, respectively). These associations remained significant after adjusting for intervention group and body size.
The study thus inadequate protein intake during caloric restriction potentially detrimental body composition associated with changes in postmenopausal women.
Translated loosely… to lose weight and maintain muscle mass, women need to consume higher amounts of dietary protein quality.
The universal truths
- Consume 5-6 small meals – breakfast, lunch and dinner are usually understood. However, I have met hundreds of people who always skip breakfast, sometimes lunch and then to make a candy bar, by the afternoon to evening food late into the night, followed by a couple of glasses of wine or beer.
The other two meals are clearly snacks during the day. So depending on the size and activity, snacks are 2-3 of meals. an Apple with peanut butter, handful of nuts, leaf salad with a scoop of fish salad, protein smoothie. Candy bars, ice cream, cookies, cakes, pretzels or chips are generally excluded as “Snacks”, if you want to slim, long length in your muscle mass.
- Enjoy a healthy protein with each meal – to include also the snack meals.
- Consume fruit and vegetables – fresh, bright colored, fruit and vegetables are best and very to recommend. Canned fruits and vegetables are processed and added to usually salt and other preservatives, which avoids unnecessary and easily.
- Hydrate with water – my father made available, a good example, my brother and sisters and I at the grow up, a good example, which I must admit, we ignored as children. He drank at least 1-2 glasses of water, after his meal (morning or evening). I do it on the table but never notice it then to drink. But you should think that I do now!
If your mouth is dry, or you notice many muscle cramps when you move or exercise, your body is a signal of the level of dehydration. Pure to drink clean water; not the flavor of sugar-water, that are the rage of the day. I suggest water tries to spice up with a slice of citrus. Your skin is the antioxidants as well as enjoy.
- Minimize (or vol