Why Is Protein So Important?

If you are someone who is interested in fat loss or even building muscle then you need to know how important adding protein to your diet is and how it affects your body. I often get asked a lot of questions about protein and what makes it so important. Many women I have found seem to be a little apprehensive about consuming too much protein believing that it will cause them to gain unwanted weight. So lets look at a few of the main reasons why protein is an absolute must in your diet and why you can't afford to be without it. 
I want to begin by explaining exactly what protein is and how it works in the body. Protein is the building blocks of life. The body needs it to repair and maintain itself. You could actually compare it to a maintenance person keeping the body in running order. The basic structure of protein is a chain of amino acids.  

When protein is digested the amino acids are left. The human body needs a large amount of amino acids to break down food as well. These amino acids need to be eaten in large amount for good health. You can find amino acids in food sources such as meats, fish, eggs, milk, whey, and nut butters. You can find them in beans, legumes, and grains as well, however these also contain more carbohydrates which is not best for fat loss.
Protein is a must fat loss. By consuming protein you are going to feel full for a longer period of time and will actually end up eating less throughout the day. Also, by simply eating protein more often will help in reducing your hunger, cravings and leave you with lasting energy. So instead of grabbing that bag of potato chips, have a delicious whey protein shake. Protein can help in both maintaining a healthy weight or losing fat if that is your goal. To enjoy the benefits of protein make sure you eat it at each meal and also for a snack during the day.
The next reason why protein is a must is because it is going to help with building muscle. Weight training will build the muscle of course, but by fueling your body with protein after a workout it will help stimulate muscle protein synthesis and provide signals to build new muscle tissue. I prefer whey protein as my source of protein after a workout and suggest it to my clients as well.

 The amino acids that your body needs are found in a high-quality whey protein. Also, whey protein will help in fat burning and stop the catabolic process in your muscles.
Finally, the reason you must be sure that you're getting enough protein is because it will go a long way towards improving your metabolic rate. Simply consuming protein you can cause a metabolic spike in the body. This is because protein actually requires the body to burn off energy through the process of digesting it when consumed and you surely won't get that affect when eating carbs or fat. Pretty cool huh?

Stroud Fitness
Leslie

What You Need To Achieve Fat Loss

    Body change is hard, plain and simple, but anything worth having never comes easy right? Everyday I see people in the gym struggling to change their bodies. What I've also noticed is not everyone knows what it takes to achieve lasting fat loss and that makes it all the more frustrating. What am I suppose to eat and what type of exercise should I do? Sound familiar to anyone? However, when people know exactly what is required of them they are far more likely to do what needs to be done. I've decided to list a few key factors that a person must do to see real body change. 

    What you put in your body is hands down the biggest change you must make for fat loss. It's not about eating healthy either. You must eat for fat loss and there is a difference and a lot of people do not know this. For example, a typical "healthy" option for breakfast would be a bowl of Cheerios with skim milk, a slice of whole wheat toast wit peanut butter, maybe a banana, and a glass of orange juice. A fat loss option for breakfast on the other hand would be 4 egg whites scrambled with spinach, mushrooms, onions, 1/2 cup of frozen blueberries and black coffee. I hope the difference is obvious. People everywhere still believe that leaving mayo off of their sandwiches, or getting vegetables pizza instead of pepperoni is going to change their bodies, but it won't. In order to see results there has to be dramatic changes in your diet and you have to follow it at least 90% of the time. Switching from cereal to egg whites, from sandwiches to big protein packed salads, and from chips to protein shakes are the type of changes that need to be made for fat loss. This approach works, but it is difficult for most people to change their mindset and be willing to makes these types of changes in their diet.
     Exercise is the next factor in achieving fat loss, but it has to be the right type. Aerobic exercise is not the best form of exercise for fat loss because it will burn little fat, eat up your muscle which will eventually damage your metabolism. A good exercise program should combine weight training and aerobic training together. You should be lifting heavier weights that will allow you to complete between 6 and 15 repetitions and aerobic training should be short and more intense followed by lower intensity (walking). Science has proven that long duration moderate intensity aerobic exercise such as jogging for example may create a negative hormonal situation. I combine intense aerobic training with weights to maximize the calorie burn as well as firing up those fat burning hormones. Your goal in each workout should be to get breathless, get your muscles burning and straining from the heavy weights, and getting sweaty.
     Sleep and stress are key as well. Neither one have calories of course, but will most certainly add on the pounds if they are not managed properly. Sleep is a major part of fat loss. It directly impacts the body's ability to recover from stress. You can either be burning fat during sleep or you can store fat depending on whether or not you're getting enough of it. You need at least seven to nine hours of sleep each night. Sleep has an influence on your hormones as well. If you're sleep deprived, hormonal changes will occur that will make you feel hungry even when you're full (leptin and ghrelin are your hunger hormones). Many studies have suggested that people who consistently get less than seven hours of sleep are susceptible to weight gain. Managing stress is critical for fat loss as well. The stress hormone cortisol is released in the body during stressful times and when this process occurs over and over again it becomes chronic and will make it impossible to lose fat. Find time to relax during the day and become involved in stress reducing activities like a relaxing movie, a warm bath, a leisure walk, a massage, or even reading a book.

Stroud Fitness
Leslie
      

Soy, It's Not Your Friend

 I have decided that it's time to talk about soy. It's healthy right?  The media sure talks about it being a "healthy" source of protein just like they tell us that whole grains are good for the heart and that eggs are bad for the heart. What in the world should we believe? I personally, based on the latest research and lots of study, do not recommend consuming soy and choose not to put it in my body. I recommend that everyone avoid soy milk and soy products for that matter.

  The media tells us that soy foods prevent heart disease because it lowers cholesterol. Yes, it can do that, but lowering cholesterol does not prevent heart disease like we use to think. It can actually increase disorders in our bodies like cancer, autoimmune disorders, hypothyroidism, intestinal disorders and developmental problems for our kids to name a few. Don't take the media's word for it. Do your own research! Here's what I know.
 
  Soy isoflavones are a class of phytoestrogens which mimic estrogen in the body. Altering estrogen levels is dangerous. For men, this can decrease sperm production, lower libido, and cause weight gain (man boobs anybody). For women, higher levels of estrogen can put us at greater risk of cancer and lower fertility. Higher estrogen levels can pretty much guarantee that you will experience sugar cravings and the weight gain begins.

  Many soy products go through a lot of processing before they reach the grocery store and most are genetically modified. This is not a good thing! Soy can also cause gastric distress such as gas and bloating because soy is difficult to breakdown and digest. It increases the body's requirements for vitamin D, which most of us are already low in anyways.

If you choose to use soy products, that is okay! You are free to choose what you put in your body and you know what works best for you. I am just putting my opinion out there and giving you the nutritional information. 

Stroud Fitness
Leslie

How To Get Rid Of Cellulite

 

  Unlike this picture, there isn't a miracle cream out there to remove cellulite, but you don't have to run 10 miles either.  To understand what cellulite is and how it gets on our lower body I want to explain a combination of two factors, weak collagen fibers and fat. Compared to men, women have collagen fibers in their lower body that run vertically up and down like a picket fence. Because of this "picket fence" our collagen fibers form pockets in which fat cells can grow inside of, and not to mention the extra fluid and the lack of blood flow to go along with it. Imagine yourself filling your pockets with marbles and then rubbing your hand along the outside of the pocket. You feel those bumps? That's cellulite in a nut shell. 
  Fat in the lower body of a female is different from a man, surprise! We have about 9 times more of something called alpha-adrenergic receptors than a man. I will not attempt to explain what these receptors are and what they do, but I will tell you that they have a lot to do with fat storage. You can also thank the hormone estrogen for the large amount of these receptors in our lower body as well. With "picket fence" collagen fibers and a tendency to store fat in the lower body this can make it very difficult to get rid of cellulite. This is an issue of doing something to address both fat loss and collagen strengthening. Cellulite has a lot to do with genetics as well, but that doesn't mean that getting rid of it or making it less pronounced impossible. It just may mean that it could be more difficult than others.
  The first thing you need to do to get rid of cellulite is to lose fat. You need to block those alpha receptors in the lower body from getting a message to store fat. In order to do this you need to consume less carbohydrates . Carbs are the major stimulators of insulin and this hormone is the best friend of those alpha receptors. So, lower your carbs and that will lower insulin and that will speed up the release of fat.
  Also, strengthen your collagen fibers. You need deep tissue massages and foam rolling. This will reduce the appearance of cellulite, but you have to continue with it or it won't make a difference. Doing this will increase blood flow and help remove fluid that has accumulated in the collagen pockets. Ladies, think massages and hot baths as much as possible.
  Building muscle is very important. Weight training is the only form of exercise capable of strengthening muscle and tightening the connective tissues of the body. Look for exercise that will strengthen your butt muscles. Learn how to activate those muscles so that you can get results.

Things To Remember:
What causes cellulite?  It's a fat and fiber issue
Women get cellulite more than men because of the "picket fence" shape of our collagen fibers.
Women have a more difficult time losing fat from the lower body due to the female hormones.
The alpha-adrenergic receptors can be blocked by consuming fewer carbohydrates.      

Why Diets Don't Work

 Who wants to lose weight only to gain that weight back and possibly even more? And yes, that's what many people do, simply because they don't understand how diets affect the body and how to truly achieve lasting body change.
   It has been shown that between 80% and 95% of dieters regain their lost weight. Why is this? It has a lot to do with your metabolism. The metabolism is the rate in which your body burns off and utilizes calories (energy). To lose weight you must have a calorie deficit. You have to take in less calories than your body requires so that it is forced to use its energy reserves to make up the difference. Many people assume that this means fat is lost in the process, but this is the most overlooked issue with calorie counters. Sure, fat will be lost, but your precious muscle will also be lost in the process. When you look at the research on diets you will find that anywhere between 20% to 50% of the weight you lose will be something other than fat. This has dramatic consequences for your metabolism. When you begin dieting, your metabolism will begin to compensate for itself. God placed this protective mechanism in our bodies for survival reasons. You eat less and your body compensates by making you more hungry. Your energy begins to suffer and your feel cravings for sweet, salty, and fatty foods. Does any of this sound familiar? These relentless cravings makes following your diet very difficult! But even worse than this, your metabolism has now put on its brakes. It is all but done! Your daily calorie burn rate has slowed down to a crawl. Dieting can even lead to metabolic damage, but that will be another blog.
  There is also a hormonal issue involved with dieting. When you diet your hormone insulin is affected. Basically, insulin is a substance produced in the pancreas that helps the body use sugars, but insulin can also act as a hunger hormone. Other hormones are affected as well and they respond by increasing your hunger and cravings and slowing down your metabolism as well. What a mess you have made!
  What can you do? I'm glad you ask. When you are trying to lose weight you must eat your protein. Studies have shown that a higher protein diet helps offset the decline in your metabolic rate that occurs with dieting. Try to make sure you're getting protein with each of your meals. Also, eat foods with a lower glycemic amount. This means getting most of your carbohydrates from non-starchy vegetables, low sugar fruits, oats and beans.
  Increase your physical activity! Specifically resistance training. Muscle increases your metabolism. The more muscle you have the higher your resting metabolic rate. This means that when you're sitting down to watch television, you are actually burning calories thanks to your muscles. A little muscle fact: one pound of muscle uses about six calories a day just to sustain itself. Muscles eat up calories, so don't be afraid to pick up those dumbbells!
  You want to exercise smart though. Exercise in a way that doesn't stimulate your appetite. I like to use H.I.I.T (high intensity interval training) with most of my clients because it maintains muscle and focuses on fat loss. It also helps balance hormones so that you're not hungry as much, your energy is raised, cravings are reduced, and fat is lost. This is the proper and safe way to lose weight without hurting your metabolism and losing precious muscle. 

Stroud Fitness
Leslie
       

Fat Loss Foods

  First things first. Despite what many people want to believe, there is no magic pill for long term weight loss. The truth is, real permanent fat loss can only happen from a change in your unhealthy eating habits and smart exercise.  Anyone who tells your different is just plain wrong.
  It is crazy to think of some foods as "fat burners" and others as "fat storers" because if you eat too much of anything you are going to gain weight. The good news is that noone can overeat fat loss foods!  What makes fat loss foods so special is the fact that they can control your hunger. They make you feel full quickly and keep you feeling fuller longer because they take longer to digest. Also, they will raise your energy. That's good news for us busy moms right? The nutrients in fat loss foods are absorbed slower and this gives you a good supply of fuel. Fat loss foods can reduce those cravings you have too because of the balance of your blood sugar.
  Fat loss foods make it almost impossible to overeat. They are high in protein, high in fiber, and also high in water. These three things will make it impossible to overeat. Just think of the doughnut and the chicken breast. Both have the same amount of calories, but one will have you craving more and your energy level will crash in 30 minutes and the other will fill you up fast and give you lasting energy. The chicken breast makes a great fat loss food. 
 How would you like to stop worrying all the time about eating less and counting those calories all the time and rather focus on eating more of the right things like fat loss foods. You can eat your fill and still remain in a caloric deficit and still lose weight. Switch your cereals for eggs, forget about that sandwich and replace it with a soup and salad with lots of veggies and lean protein. For snacks, forget about crackers and candy and replace them with fruits, protein shakes or greek yogurt. For your drinks replace that soda and sweet tea for water, unsweet tea, or coffee.
  Here is a small list for those who want to know the best fat loss foods.
1. Salmon
2.Berries
3.Bison
4.Vegetables
5.Eggs
6.Greens
7.Apples
8.Boneless Skinless Chicken Breasts
9.Cocoa Powder

Why Is It So Hard To Lose Fat?

 The greatest enemy that we all have to face sooner or later is time. We will all get older and with that our metabolism will slow down. This is due to hormonal changes and the aging process.  It's been proven ladies that starting in your mid twenties you will begin to lose muscle mass and gain fat every single decade. Muscle is a metabolically active tissue. What this means if you're not a fitness nerd like myself is that the loss of muscle will slow down your body's engine, your metabolism, and it will get slower so you don't burn calories as fast as you use to. If you have been dieting and on a low calorie diet as well then  muscle loss could be even worse for you. You may not be even aware that you are losing any muscle because the increase in body fat will hide it, however you can feel the difference for sure because your clothes do not fit like they use to, and have you noticed your energy level decreasing and find yourself begging for a nap in the middle of the day?

 The only way to reverse this process is by first, start exercising with weights. You heard me right ladies, lift those dumbells! A lot of women believe that muscle building is for men and that it will make you look bulky. That is absolutely not true! God didn't create the female body to look like that. So, weight training is very important when it comes to fat loss and firing up that metabolism. Also, too many of the wrong calories will add extra body fat. Drop that Coke and those potato chips and take a look at what you're putting in your mouth. Start incorporating foods that are high in protein like eggs, (my favorite) fish, chicken, and turkey. Eat your vegetables as well. As much as you can eat! Watch your sugar intake too. It's not going to kill you to have less sugar in your sweet tea! Healthy fats are great too such as peanut butter, almonds, and avocado.
 So, go lift those weights and be mindful of what you're putting in your mouth. Your lean muscle tissue is your secret weapon against fat gain. The more muscle you gain the more fat you'll lose.

Stroud Fitness
Leslie