Aaand welcome to Mini Challenge No.3 of my free ‘Feel Good Feb’ Challenge.
Whether you’ve jumped on board with this or not today’s message applies to EVERYONE.
This is something that will have a MASSIVE impact on your fatloss, cravings and ability to build muscle aka look toned and sexy.
If you missed my fab Feb challenge details and super quick, ab-flab fighting workout video to go with it:
FREE Feel Good Feb Challenge:
www.ldpt.co.uk/theo-paphitis-feeling-sexy/
So..
Moving onto Mini Challenge No.3:
*** Eat More Protein ***
Unless you’re really into your nutrition and fitness, from my experience,
I’m guessing the majority of people reading this do NOT eat enough protein.
But if you want to lose fat and improve how your body looks and functions then eating sufficient protein is essential.
Here’s 2 reasons why:
1. Helps keep you FULLER for longer (and curbs cravings)
2. Helps BUILD a repair your muscle.
= more lean muscle
= higher metabolism
= burn more calories
= goodbye jelly belly
= hello sexy
But exactly HOW much should you be consuming?
This will be different for everyone and based on numerous factors such as height, weight, activity level, etc.
For female fatloss I suggest anything from 1.4g – 2.2g of protein per kg of bodyweight.
But to keep it SIMPLE (we like that)
Lets keep it on average to 2g of protein per kg of bodyweight.
Example:
Let’s say you weigh 70kg = 70 x 2 (140 grams of protein)
Using My Fitness Pal (free app to download) is an easy way to track this and was part of Mini Challenge No.1.
Hopefully you’ve been using it and now know how AWESOME it is for weightloss.
If not, give it a go.
Best time to start getting results and making progress is today : )
OK great I need to eat more protein Lee but where can I get it from?
Here’s some examples:
Meat
Chicken, turkey, ground beef, steak, pork chops, bacon, sausages.
Fish
Salmon, haddock, halibut, cod, tuna, sardines, prawns.
Dairy
Eggs, greek yoghurt, milk, cheese, cottage cheese, quark.
Non dairy
Almond milk, coconut milk, lactose free milk, oat milk, rice milk.
Legumes & Pulses
Navy, black, butter, edamame and kidney beans, lentils, chick peas.
Nuts & Nut Butters
Pistachios, cashews, brazils, walnuts, almond butter, cashew butter.
Other
Quinoa, tofu, green peas, broccoli, protein shakes, protein bars.
TIPS:
If you don’t eat much protein then let’s begin with aiming to try have it at every meal (breakfast, lunch, dinner).
Once you’ve hit that, try adding some protein SNACKS to your diet.
Babybel light, cooked chicken dunked in philly light, natural yoghurt (love abit of Skyr and Arla) and protein shakes/bars are a few of my faves to help me hit my target.
I hope you’ve perhaps learned something from today’s blog and more importantly I hope you put it into ACTION.
You can have the best intentions in the world but if you don’t do anything with them.
NOTHING will change.
Lee ‘loves her protein’ Donald x
SOCIAL MEDIA CHANNELS
Facebook – Lee Donald Personal Training
Twitter @ LeeDonaldElite
Instagram – LeeDonald
Youtube – Lee Donald Personal Training
