If you've made changes but you still can't seem to drop that stubborn body fat, consider how the bodybuilding supplement whey protein may help.
Sleep, genetics, your training program, what you eat and stress all play a role in how your body looks and how you feel. Whey Protein Concentrate: Contains some fat and lactose and between 29% - 89% protein depending on the specific product. Whey Protein Isolates: Contains minimal fat, cholesterol and lactose and 90% or more protein. Whey Protein Hydrolysates: Are often used in clinical nutrition applications because they are predigested and partially broken and therefore easier to absorb. Whey protein has the highest protein digestibility corrected amino acid score (PDCAA) - a measure of both how well a protein is digested and how well it supplies the amino acids needed by an adult. Several studies indicate that whey protein is beneficial for increasing muscle protein synthesis. Whey Protein Is Rich in Leucine: Leucine plays a key role in protein synthesis, a process that burns through quite a few calories.
Whey Satiates Your Appetite: Studies show that whey may satiate your appetite better than some other types of protein. Studies Show Supplemental Whey Helps People Drop Body Fat: There are at least two studies where scientists examined whey protein supplementation and weight loss.
A 2006 study found that adding 60 grams of whey protein per day, in comparison to 60 grams of soy protein or 60 grams of carbohydrate, led to significant decreases in body fat and weight after 6 months. Seek the advice of a sports nutrition expert who has the education (a degree in nutrition or nutrition biochemistry) and experience in nutrition to help you. Check the forums and the transformations for information on how others have dropped fat pounds. If you are having problems losing weight yet you feel you are doing everything right, talk to your physician. If you want to shed body fat, it makes prudent sense to incorporate whey protein into your routine. Jason was 288 pounds at his heaviest when a divorce and the death of his father inspired him to abandon his sedintary and unhealthy lifestyle. A great post by Stephanie Clark last week on body image and a perspective coming from the female side. The first one is easy, how often do people ask “how much do you weigh?”  On top of that, how easy is it to figure out? Again, the BMI calculation does not take into consideration how active you are and how much muscle you carry, simply your weight and your height. The last measurement we have is the body fat percentage test and for some reason, the one I feel like we hear about the least but what I feel like is the best way to put a number to oneself if you are looking for some sort of metric. So what am I really trying to say with all this, be happy in your own skin and when you set goals, set the right type of goals. For those interested in a body fat percentage test, we are trying to get Body Analytics scheduled to come sometime in December or January.
During my years of training, and through trial and error, I have come to develop a plan that has worked for every single female client I have trained who needed to drop some pounds. In my almost 10 years of personal training, I have come to develop specific styles of training for clients of all different genders, ages, and fitness levels. Don't get me wrong, I had this problem myself when I first began training, and had to overcome it with education and a LOT of practice. The biggest mistake I have repeatedly seen trainers make, is when a female client comes to lose weight & body fat, and winds up training with a trainer who prescribes bodybuilding-type workouts for her, causing her to get big and bulky, rather than small and slender. Above everything else, nutrition plays the most important role when trying to achieve fitness-related goals. During my years of training, and through much trial and error, I have come to develop a plan that has worked for every single female client I have trained who needed to drop some pounds. Once you complete the program with one female client, you will change her life, and your confidence as a trainer will go through the ROOF, because you will know how to repeat the process every time, and it will eventually come as second nature. During phase one, the major goal is to get rid of those excess pounds, and increase muscle flexibility and joint mobility.
For example, when performing a supine lumbar spine stretch on heavier clients, I usually notice the knees abducting as I raise the legs while holding the ankles, indicating tight abductor muscles. Maintain neutral spine alignment, no rounding of the back, watch that the knees don't extend in front of the toes during a squat or lunge etc.


You want your client to feel a burn with most exercises, so if you notice that she isn't, you might want to throw a superset in to make sure you are burning that muscle tissue! Reebok Presents: Strapless Heart Rate Monitor Time And Heart Rate Anytime, Anywhere Plus More Features! If she has to take a few breaths in between trying to finish a sentence, then you're probably doing a great job! Another mistake I have seen is in the nutritional plans that trainers sometimes prescribe women. Feel free to cut down on your client's protein portion sizes, and focus more on complex carbohydrates, foods rich in fiber, and an overall lower CALORIE diet. Remember, if your body doesn't have a surplus of protein, it can always get it from your muscle tissue.
It can get a little tricky, but you have to take your client's body type into account, and use your dietary expertise to tailor a fine tuned plan which will provide all necessary fuel to make it through those workouts you will be administering. You will be able to see your client's muscular structure a lot more, and you will keep the workouts cardio-intensive, but now instead of doing total body resistance training workouts all the time, you can FINE TUNE the workouts to the problem areas that might need development, or those joints that might need to be re-aligned.
For example, if your client hunches over, you might not want to do too much resistance training with her chest. This will entail sitting with your client and finding what foods she likes and doesn't like, so that you design something that she is likely to stick with, and not fall off the wagon the first week because the diet is too boring or strict! Overall, if you follow this plan, you should notice great results with your female clients.
Once you change a client's life, they will love you for it, and you will feel so much more confident and enriched because of it. You will not make progress by cutting calories and eating processed foods when you are hungry.
Fat-rich foods like: nuts and seeds, butter, olive oil, extra-virgin coconut oil, fatty fish, and avocadoes. If you workout two hours a week, multiply the body weight you want to reach (say you weigh 190 and want to weigh 180), by 11-12 calories. Here is an example meal plan for a male that workout about 4-5 hours a week, weighs 190 pounds and wants to lose 10 pounds of fat.
If you've made changes to what, when and how much you eat as well as your training program but you still can't seem to drop that stubborn body fat, consider how the bodybuilding supplement whey protein may help. Consume whey pre- or post-training and you'll tip the scale in favor of muscle growth and strength gains over time. Milk proteins contain glycomacropeptide - a peptide that stimulates the cholecystokinin (CCK).
In one study at the University of Oklahoma, scientists told both groups of participants not to change their diet. The supplemented group also showed significant gains from pre- to post-test in muscle mass and significant decreases in total and LDL cholesterol. Studies show that people who log their food intake every day are more likely to lose weight than those who do not.
Low levels of certain hormones, hypothyroidism and other conditions can make weight loss more difficult.
I often see new trainers train all of their clients the same way, because they just don't have enough experience to personalize their programs enough for their respective client(s). In addition, (and this advice is for the ladies), training with a trainer who sports a year-round smooth, big and bulky look, might prove to be the wrong choice, specifically because the trainer himself may not even know how to make the specific change on his OWN body, let alone on yours! It is absolutely fantastic, and I will list the program for you in this article, so that you too can have more success training female clients. But I'm not as concerned with fixing postural deviations in phase 1 (that will come later, but I DO want to be aware of any postural deviations, and tight muscle groups, so that I can focus on stretching them out.
I tend to employ a total-body resistance circuit training workout, with intermittent middle to high intensity cardiovascular exercise placed in between.
If my client can finish a sentence without taking a breath, it's time to up that heart rate!
It is essential to employ cardiovascular exercise in their training regimen in order to lose body fat. I have found them to have an excess of protein in a lot of cases, which is more tailored to a male or female BODYBUILDER, rather than just your average female who wants to look small and slender. With females, I say that there's nothing WRONG with dropping a little muscle in some cases.


Also, whereas a male trying to get ripped might eliminate fruit sugars from his diet, I have found that 1 or 2 pieces of certain fruits eaten earlier in the day work very well in a female diet, because even though they have simple sugars in them, plenty of fruits are both low calorie and low glycemic, and rich in fiber as well. So if your client has an excess of muscle from carrying around all that extra bodyweight, feel free to add in more carbohydrate calories and lower the protein a little bit.
If you both work together, you will establish a common ground, and will find a nutritional plan that will satisfy her appetite, as well as drop body fat. You will want to focus more on stretching her chest muscles out, and bringing those shoulders back into neutral position by doing scapular retraction exercises (seated or standing rows, posterior deltoid + rhomboid work, etc). With very overweight clients, in the beginning, you will notice that they will drop body fat often without much change to the diet at all.
One small yogurt in the morning or a little skim milk during the day will probably be better than eliminating all of the foods that will give her some sort of satisfaction. So the nonfat dairy products in moderation will be low calorie enough to accomplish this, while still giving her the dairy fix. Everyone's body is different, and you will have to just go through trial and error with your clients, but I have found this method to work with 90% of the ladies I have worked with. I look forward to hearing from all of you fellow fitness enthusiasts, clients and trainers both. Sure, if you are in a caloric deficit and are eating gluten-free this and fat free that, you will lose weight.
This is a guide to help you get an array of macronutrients (protein, carbs, fats) and micronutrients (vitamins, minerals, phytonutrients) in each day.
Whey also contains more branched chain amino acids (BCAAs) than any other source of protein and more leucine than other types of protein. However, one group was given a nutrition supplement containing whey (300 calories, 40 grams of protein) once per day for two weeks and twice a day for the remaining eight weeks of the study. After all, why spend time in the gym trying to get a better body (health and physique) if you aren't going to eat the right foods to support the changes you are striving for? You have to work at it, and constantly keep adding to your knowledge and training methodologies in order to be competitive in this ever-growing field. This allows me to see what is tight, and what the range of motion is for specific joints such as the shoulder and hip.
I often use a heart rate monitor during my workouts to make sure I am in the right targeted zone, but an even easier way is to just talk to your client. Women store and metabolize fat much differently than do males, and I have found that keeping their entire training session more along the lines of a cardiovascular workout yields the best net loss of fat in the long run. After a lot of that weight comes off though, it will be necessary to make dietary changes in order to get to the next level. You spent a lot of time trying to gain mass in the colder months, now it is time to show it off. Bulking up can sometimes be much more fun than stripping body fat away.
Cutting too many calories can lower you metabolism, leaving you hungry and primed to regain the fat you lost.
If you workout 4-5 hours a week, multiply your target bodyweight by 14-15 calories. Another rule I like to follow is the protein rule.
Both groups engaged in a supervised resistance and endurance-training program for 10 weeks. In fact, when adequate amounts of good fats (unsaturated) are consumed, it can improve one's health and athletic performance. You also may find yourself eating the wrong types of foods after a long fast, and when cutting calories too low. As Josh Hillis -- the co-author of Fat Loss Happens on Monday -- says, weight loss will be determined by the quantity of the food you eat, but body composition will be determined by your food quality.
The best way to figure out how much you need to eat is to keep a journal and adjust where needed. From there you can adjust your carbohydrate and fat needs based on your target caloric intake. You have to let yourself indulge once in a while for your sanity, and to kick-start your metabolism.



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