Archive | October, 2010

THE Secret to President & First Lady Obama’s Tone Bods

1 Oct

Regular exercise and a balanced diet.  The President and First Lady exercise almost daily with a diversified workout of strength & conditioning training and cardio.  They also have a balanced diet that includes lean protein at least four times per day to help support and maintain lean muscle mass.

Tips for maintaining a healthy amount of protein in your diet:

  1. Lean protein sources: Eggs, beans, lean red beef, chicken, turkey, tuna, pork (all also know n as whole proteins). If trying to gain weight, use lean red beef; when you are trying tone use chicken and turkey in combination with the other sources.
  2. If you use powdered sources of protein, cycle your sources to ensure maximum efficiency
  3. Incorporate protein into every meal. If you are eating 4-6 meals a day, which you should be doing, divide your total daily protein intake between those meals.
  4. Blend Proteins: whole proteins vary in terms of amino acids, vitamins, minerals, and other key nutrients. Want the best protein powder? Mix them. For example, CASEIN is the richest in glutamine, and has casmorphins which help release aminos over a long time. Eggs are great because they a high quality protein that are lactose/dairy-free.
  5. Make sure you are getting enough protein daily. Intake one to two grams of protein for every pound of bodyweight.
  6. Select the Right Protein for the Job: If you have time to eat 6 meals a day, then WHEY protein will work great. If not, you may want to use a protein like CASEIN. Are you considering taking a protein shake before bed? Stick to a slow-acting protein like CASEIN and avoid WHEY. Look for a quick shot of aminos after training? Use WHEY instead.
  7. Intake protein immediately after workout: Your body is in a depletion state after training so it will readily and effectively absorb proteins after training.  For a good post training shake, try a 2 to 1 ratio of carbs to protein, or about 100g of carbs and 50g of protein. If you take creatine or glutamine, a post training shake is a great opportunity to blend these.
  8. Drink More Water: More protein means more nitrogen and too much nitrogen is toxic to your body.  Water will help to flush the nitrogen.  Aim for at least 1 gallon of water per day.

Additional Resources:

http://edition.cnn.com/2009/HEALTH/02/26/toning.obama.arms/index.html

http://www.webmd.com/diet/guide/high-protein-diet-weight-loss

http://www.proteinreport.com/

http://www.ncbi.nlm.nih.gov/pubmed/19868251