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How Much Protein Should I Take?

Category : Uncategorized · No Comments · by Jul 12th, 2013

I took this article from Beachbody because it pretty much answers the question on protein. Instead of trying to type all this information out in my own words I just decided to give you the facts as they came from Beachbody. That’s where I have learned most of what I know anyway. I hope this helps you to understand a little more about protein and what it does for your body!

Ask the Expert: How Much Protein Do You Need?
By Denis Faye – Original source for this article can be found at:
http://www.beachbody.com/product/newsletters/nl_529-9-health-foods-that-can-fool-you.do#article2

What’s with all the obsessing over protein lately? It seems like half the western world thinks too much protein will destroy their kidneys, make them pee ammonia, and rot their insides. The other half shovel down tons of the stuff, believing massive protein consumption is the only path to achieving epic hugeness.

There’s a thin thread of truth to both of these assumptions, but for the most part they’re oversimplifications. Let’s set the record straight.

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What is protein?

Protein is made up of amino acids, the body’s primary building blocks. Muscles, bones, skin, internal organs, and enzymes—and much more—are all made of protein. Protein also regulates fluids and pH.

For your body to function at its best, it needs 20 different amino acids, 11 of those your body makes. The other nine—known as “essential amino acids”—come from your diet. (There used to be eight, but it was recently discovered that adults can’t synthesize histidine.) Any protein that contains all nine essential amino acids in adequate levels is called a “complete protein.”

Complete proteins are important because amino acids work as a team. If you’re low on one essential amino acid, the rest of them can’t do their jobs at an optimal level.

How do I know if my diet contains all nine essential amino acids?

Art3_riceandbeans_165The easy answer—and some of you aren’t going to like it—is to eat animal products. Just like us, animals are made of protein, including the nine essentials. (We’re made of them too, technically, but we need to continually replenish them via diet.)

Luckily for those of us who aren’t into the whole “animal hostility” thing, there are plenty of complete protein sources out there that are plant based. Hemp and soy contain all nine essential amino acids. You can also eat a combination of legumes (beans and peas) and grains to get all the essential amino acids. The classic example of this is rice and beans. (For the record, you don’t need to eat them together. Just get them both at some point during the day.)

Of course, there’s also the middle road. Eggs and dairy are both good complete protein sources.

But, what’s the best source of protein?

Art3_eggs_165From a dietary perspective, any complete protein will get the job done. It’s what comeswith the protein that you need to consider.

Eggs are a perfect example. Egg whites are about the purest source of protein you’ll find in nature. No fat and minimal carbs. (Very few vitamins or minerals though, if you’re keeping score.) Sometimes, that’s pretty useful. You’ll find egg whites in the P90X® and INSANITY® Nutrition Plans because we’re trying to target exact macronutrient amounts.

The yolk, however, changes the game considerably. There’s a little protein in yolks, but they’re mostly fat—and they’re loaded with micronutrients. So if you’re looking for the maximum health benefit, your best bet is to eat the whole egg. But when you do that, it’s important to note that you’re getting a protein and a fat source.

In fact, most animal products will have a balance of fat and protein—and some of that fat is super-valuable. Fish, particularly salmon, anchovies, and sardines, are loaded with good, essential omega-3 fatty acids.

Plant-based protein tends to go the opposite direction. They’re loaded with carbs. That’s why a high-protein, vegan diet is almost impossible unless you want to fill up on isolated protein powder the whole day. I don’t know about you, but I prefer getting most of my nutrition from real food, as opposed to a bunch of tubs.

Whatever. What proteins should I eat to maximize my workout?

Hold on, tiger, I was getting to that. When you get into sports nutrition, choosing specific sources of protein matters more. In fact, you’re generally better off looking to supplements as opposed to whole foods.

When considering sports performance, dairy cows don’t generally come to mind (unless you’re a cowboy or you’re just weird), but whey and casein—the two proteins derived from milk—are terrific supplements.

Whey protein is the fastest absorbing, making it great for quickly delivering protein into muscles after a workout so they can begin the recovery process. Before bed, casein is best. Because your muscles absorb casein slowly, it will feed them all night long. While the musclehead theory that the body catabolizes muscle in sleep unless you eat protein before bed is silly, current research shows that a little sleepy time casein can aid recovery.

You might also want to consider branched chain amino acids (BCAAs) if you’re an exerciser on a P90X or INSANITY level. BCAAs appear to be the go-to amino acids for energy production in muscles during strenuous exercise. Also, a number of studies show that they inhibit muscle breakdown during intense exercise.1

Rad! So I should consume tons of those proteins all day, right?

Um, no. Unlike carbs and fat, the body has no way of storing protein. We are not protein camels. Excess amino acids are not turned into bonus muscle, nor are they “peed out,” so emulating Eric Cartman is not the way to go, even if you want to look like beefcake. If you eat more protein than you need, it’s converted into either glucose or adipose tissue (fat). In order to convert protein to glucose, it goes through a process called deamination, which produces ammonia, which is toxic to our cells, so it’s converted to a substance called urea and excreted through urine. We don’t pee out excess protein, just its stinky byproduct.

Dude, you’re still not telling me how much I need.

You’re right. I’m geeking out. The general scientific consensus is that you can use about 30 grams of protein (for amino acid functions) in one sitting. That’s about 4 ounces of meat. Of course, if you’re larger than average, that number increases.2

Over a day, you need about 0.8 grams of protein per kilogram of body weight. (Plenty of Internet “experts” confuse kilograms with pounds on this one. Pesky metric system. To determine your weight in kilograms, divide your weight in pounds by 2.2.) If you’re a heavy exerciser, that number climbs, peaking at 2 grams of protein per kilogram of body weight, according to International Society of Sports Nutrition.3

Odds are, if you exercise regularly, you’re somewhere in the middle, somewhere around 1.5 grams. If you’re injured, sick, or really broken down, eat more protein. You need raw materials to repair yourself!

Why don’t I just pile on the protein just to make sure?

Remember, the body doesn’t convert excess protein into giant muscles. And there are other issues that come up with overdoing protein for a prolonged period. This is one of the reasons we typically suggest people don’t want Xers to go past six weeks on the Phase 1 Fat Shredder.

When you eat a protein-centric diet, you’re also eating less carbs and fat, both of which tend to be the primary transports for vitamins, minerals, phytonutrients, and a host of other goodies. Also, going protein crazy can cause metabolic acidosis, when the body’s fluids become overly acidic.4 So a brief high-protein phase for weight loss is okay, but don’t go too far beyond a month or so. Finally, if you have existing kidney issues, a very high-protein diet can be harmful as the kidneys play a huge role in processing protein.

Protein is neither a magic muscle elixir nor a toxic kidney killer. If you’re trying to get huge, realize that those tubs of targeted amino acids will only benefit you if they’re part of a balanced diet. If you’re trying to lose weight, stop avoiding fruits and veggies because they’re “carbs” and eat less junk food (i.e., refined carbs). As is the case with most things, a good diet is all about balance.

Resources:

1.  http://www.ncbi.nlm.nih.gov/pubmed/15212752

2.  http://www.sciencedaily.com/releases/2011/08/110818132225.htm

3.  http://www.jissn.com/content/4/1/8

4.  http://www.jissn.com/content/8/1/10

As always hope you found this information and the video useful in your decision. If it was helpful, please click the Facebook “Like” button below and share it within your social networks. I welcome your comments and feel free to contact me for more information on help in getting started on this amazing journey to a new you.

Politics and P90X

Category : Uncategorized · No Comments · by Aug 17th, 2012

What has gotten into Politics these days?

I’ll tell ya…its P90X people! I’m so glad to see that P90X is getting this coverage from Vice President candidate Paul Ryan. Politics are boring enough to me as it is, so throwing a little P90X in definitely helped to get my attention. I simply can’t say enough about this. I think it says a lot also that Tony takes time out of his schedule to go to Washington D.C. every so often to train with both Democrats and Republicans. Tony talks about how he helps them to figure out ways to modify each workout while their on the road traveling.

P90X as I have mentioned several times is my workout of choice. If you haven’t made the choice to get on the P90X train, then what are you waiting for? The time is now! Plus purchasing through this site you get me as your free Coach and a ton of support from other P90X’ers! STOP waiting and get with the program that works!

CNN’s Piers Morgan talks to Tony Horton the creator of the P90X, the workout of Republican Vice Presidential candidate Paul Ryan and how he and other Republicans and Democrats workout together to P90X in the Gym!

I highly recommend that you consider taking the P90X Challenge! My #1 goal is always to help you achieve your goals! So when you purchase P90X through my site, you get me as your Personal Beachbody Coach and the best part is I’m FREE! If that isn’t enough to get you motivated then I want you to consider joining me in my next P90X Challenge group for Beginners! Men and women can participate in this challenge group right from your own living room! The way I run my challenge is through a private Facebook accountability group. The challenge last for 90 days. You’ll get tons of support, motivation, tips on nutrition and supplements. By the end of the challenge you’ll be a a new and better you! In my challenge group you’ll also replace 1 meal a day with Shakeology, “The Healthiest Meal of the Day”. So you can expect inches lost in and confidence gained! Group starts Monday, September 24th and the spots always fill up fast, so get in while you can!

If you just want me as a coach and P90X on your own, check it out here: Just P90X

If you want to join my Challenge Group and really jump in head first with your health and fitness you need to check out the P90X Challenge Pack, then just let me know you want in the Challenge Group!

Paul Ryan does P90X

Category : P90X, P90X FAQ's, Shakeology, Uncategorized · No Comments · by Aug 16th, 2012

Beachbody’s P90X is on Capitol Hill?

Can you believe that after almost 10 years P90X is still the most EFFECTIVE home fitness program on the market today?

Seriously, take a look at some of the people who are doing or have done P90X and take a look at some of the people that you know who go to a Gym. I’ll just about guarantee that 80% of those you know who go to a Gym still look the same as they did, before they started going! Why is that? Well my readers, its called the Plateau Effect! P90X eliminated the Plateau Effect with whats called Muscle Confusion and Im so glad that that Paul Ryan is using P90X and even leading workouts! What a great motivation! I think we can all honestly agree, regardless of your political stance or belief, it pretty freaking awesome that those with influence over or great nation are using these awesome workout programs that Beachbody has worked so hard to produce. I say, its about time that Washington leads out with a good example!

 

By POLITICO STAFF | 3/23/10 8:16 AM EDT Updated: 3/23/10 11:51 AM EDT

In an interview for POLITICO’s video series “Health Care Diagnosis,” Rep. Paul Ryan is asked about a fad he helped create on the Hill.

“It’s a fantastic workout,” Ryan says of P90X, which stresses the importance of muscle confusion and cross-training. “Bart Stupak and I lead it every morning. There’s about a dozen of us who do it.”

Ryan, a former trainer, says he keeps his body fat between 6 percent and 8 percent. “I’m kind of a skinny guy,” he admits.

 

So this still brings me back to the question; “Why is P90X so Effective?” Well, this is my answer, BECAUSE IT WORKS! What more do you need to know about it? 12 different workouts, that use Muscle Confusion. You train in 3 different blocks for 90 days, and it keeps your body guessing. You use resistance, cardio, core and stabilizer and mobility workouts. You never have to worry about plateau and odds are once you finish your first 90 days, you’ll want to do it all over again!

I wasn’t trying to be mean earlier when I said that the people you know who go to the Gym still look the same. The main reason is because they find a routine that they like, and then they just keep doing it over and over. So they might get some changes in the beginning, but eventually they hit a plateau and remain the same or even go backwards.

I highly recommend that you consider taking the P90X Challenge! My #1 goal is always to help you achieve your goals! So when you purchase P90X through my site, you get me as your Personal Beachbody Coach and the best part is I’m FREE! If that isn’t enough to get you motivated then I want you to consider joining me in my next P90X Challenge group for Beginners! Men and women can participate in this challenge group right from your own living room! The way I run my challenge is through a private Facebook accountability group. The challenge last for 90 days. You’ll get tons of support, motivation, tips on nutrition and supplements. By the end of the challenge you’ll be a a new and better you! In my challenge group you’ll also replace 1 meal a day with Shakeology, “The Healthiest Meal of the Day”. So you can expect inches lost in and confidence gained! Group starts Monday, September 24th and the spots always fill up fast, so get in while you can!

If you just want me as a coach and P90X on your own, check it out here: Just P90X

If you want to join my Challenge Group and really jump in head first with your health and fitness you need to check out the P90X Challenge Pack, then just let me know you want in the Challenge Group!

 

P90X Legs and Back – What to Expect

Category : P90X, P90X FAQ's, Uncategorized · No Comments · by May 23rd, 2012

So you’ve made it to day 5. Your probably sore from head to toe and that’s OK! Legs and back is probably going to contribute to that soreness also! Oddly enough though, most of the time my butt is the only thing that gets sore from this workout. Not sure why, but nevertheless I think you’ll like it! The main focus this work out is strengthening and developing the glutes, quads, claves and hamstrings and when your resting your legs you’ll be doing some pull-ups!

This is what you’ll do on Legs and Back day:

Light cardio warm up and stretch.

Balance Lunge – To intensify add light weights and increase your range of motion.

Calf-Raise Squat – To intensify add more weight.

Reverse Grip Chin Ups

Super Skater – To intensify go low.

Wall Squat – To intensify add an extra 15 seconds.  (yeah right)

Wide Front Pull-Ups

Step Back Lunge – To intensify hold weights at side or raise your arms above your head.

Alternating Side Lungs – To intensify goo deep and hold dumbbells at side during lunges.

Single Leg Wall Squats (as if regular wall squats aren’t hard enough)

Dead-lift Squat

Switch Grip Pull ups

Ballistic Stretch

Three-Way Lunge with two-Kick Option

Sneaky Lunges

Reverse Grips Chin Ups

Chair Salutations

Toe-Roll Iso Lunge – To intensify increase depth and add weight.

Wide-Front Pull Ups

Groucho Walk

Calf Raises – Intensify with more weight.

Closed Grip Overhand Pull Ups

80/20 Debbie Siebers-Speed Squats

and last but not least, more Switch Grip Pull Ups

Cool down and stretch

If you haven’t already done so, go ahead and get P90X!


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