“Jayson, Is Protein REALLY Going to Help Me Lose Weight Fast?”

The most common question I get asked regarding protein is this: “Why do I need protein?  Isn’t this only if I want to be a weightlifter or bodybuilder?”

Now public perception for many years was that increased protein intake was only for those looking to build a lot of muscle and not for those looking to just get in shape or to lose weight.

Research over the years though has slowly told us otherwise and unfortunately too slow the word is finally getting out that increased protein is also very beneficial for those looking to get in shape and more importantly to lose weight.

Protein is a major contributor to your successful weight loss. A term that is still quite uncommon is “thermic effect” of food. The definition of this is that your body increases its energy expenditure and calories burned when it digests and utilizes the food you eat.

Your metabolic rate increases after every meal because of this “thermic effect” that takes place as a result of the food you eat. Your body burns a different amount of calories depending on the type of macronutrient you are eating.

For example your body doesn’t burn as many calories when digesting carbohydrates and fat as it does with protein. Your body only burns about 4-7 calories for every 100 calories of carbohydrates or 100 calories of fat that you eat.

Though if you were to eat 100 calories of protein it would require your body to burn roughly 24-28 calories to digest that protein.

If you are looking at net calories your body is only netting about 70% of the protein calories that you consume and netting 93-96% of the carb or fat calories you consume.

This is significant when it comes to successful weight loss.

In 2005 a study was conducted at the University of Illinois that looked at two diets with exercise and compared body composition in women trying to lose weight. The study compared a high protein/reduced carbohydrate diet and a low protein/high carb diet.

The diets were of equal calories and lasted 4 months, but they were different in the protein quantity and the ratio of protein to carbohydrates. The exercise component was a control group of lifestyle activities vs. a supervised exercise program of strength training and cardio.

The participants in both the protein/lifestyle activities group and the protein/supervised exercise group lost more total weight and fat than the carbohydrate/lifestyle group and carb/supervised exercise group. They also lost less lean muscle.

This study along with other studies have replicated the results showing that a higher protein diet of at least 1.5gm per kg of bodyweight and a carbohydrate level of 120-200 gms per day can improve your weight loss.

Top 4 reasons protein consumption is beneficial for weight loss

1.  Satiety or fullness
2.  Increased metabolic rate (your metabolism is faster because of the thermic effect of food)
3.  Less lean muscle loss  so your body doesn’t rely on protein in the muscle for energy
4.  Your body uses sugars for energy instead of storing them as fat.

Here is how your body is creating these effects:
By consuming lower carbohydrates your body ends up with lower blood glucose levels and this helps to keep your insulin levels in check so that you don’t trigger fat storage.

The increased protein does a couple of things.  First you are providing your body with the branched chain amino acid leucine, which helps to control your insulin signal and the storage of carbs as fat. Leucine also helps to create muscle protein synthesis or muscle creation.

The second thing protein provides is the stimulation of the hormone glucagon. Glucagon is a counteracting hormone to insulin. Elevating glucagon decreases the insulin hormone. This helps to minimize the fat storage of carbs also.

Are you eating enough protein?

I am going to assume that most of you reading this do not eat enough protein since the common message is still that protein is only for weightlifters.

The biggest barrier to increased protein consumption is that some people are just not big meat and protein eaters, which is perfectly fine. It does make it harder to get in the suggested quantities of protein to help with your weight loss, but there are solutions.

This is where proper nutritional supplementation is beneficial for weight loss. More specifically, a high quality protein shake like Prograde protein.

We specifically formulated this protein powder to be cold processed (more active and functional) and contain 5gms of Branched Chain Amino Acids which includes leucine so that you can benefit from lean muscle growth, a faster metabolism and increased weight loss.

Another benefit to Prograde protein which uses exclusively whey protein is some research out showing that whey protein consumed between meals may help you eat significantly less food than if you were to consume a casein protein shake or nothing at all.

The reason for this effect they believe is because whey protein increases your levels of the hunger squashing hormones glucagon-like peptide-1 and cholecystokinin much more than a casein protein shake does.

Now you know why protein is so beneficial to accelerating weight loss and helping you to achieve your goals.  You don’t have to be a weightlifter to benefit from increased protein consumption.

More importantly just because you are not a big meat eater or fan of eating a lot of your protein from meat, you do have alternatives.

Grab a bottle of Prograde protein today and start benefiting from what research has been telling us for a good number of years now. End Result:  You achieve the body you have always wanted!

Every Prograde product comes with a 60-day, 100% money-back guarantee. You’ve got nothing to lose (and everything to gain) by putting your trust in Prograde Nutrition!

Here’s the quick low down why: Your metabolism (chemical reactions in body yielding rate of energy/calories burned) is kind of like a fire. To keep a fire going strong, you have to continue putting wood/fuel on it. If you don’t, the fire eventually slows and barely burns. To get the fire going again, you have to put more fuel on it but sometimes it doesn’t rebound and you can actually smother it with too much fuel.

Your metabolism is kind of like this. You need to eat often to keep it going strong. If you don’t, not only does your metabolism slow down, but you’re often way too hungry, lack energy and usually eat way too much the next time you eat (which can result in sluggishness and fat storage). Your body can actually more efficiently metabolize smaller meals than large ones so try this to get your metabolism working for you.

Application: Shoot for 5-6 feedings per day every two or three hours. A few of those can be a quick snack like a piece of fruit and small protein (cheese stick or something). If that’s way too much (you’re only eating once or twice a day), work towards it by adding a feeding or two until you get there. Take baby steps. This will keep your energy level up, help prevent you from overeating, keep your metabolism going strong and help you move to your fitness goals quicker.  So kick the eating frequency up with some healthy small meals today and stoke your metabolism like a fire.  Your body will thank you…

(Disclaimer: This isn’t an excuse to eat anything or as much as you want – quality and quantity is the key to be successful here.)

The Top 10 Bootcamp Safety Checklist – Continued

6.) The Training System Must Focus on Body Weight Circuit Training and Cardio Interval Training.High-Intensity Interval Training is scientifically proven to burn 9x more fat than the aerobic training alternative, so it is critical that both the resistance training AND cardio programs provided incorporate intervals since the goal of 99% of fitness enthusiasts is fat loss. Furthermore, most people are seeking for the lean, athletic look of a men’s health or women’s health cover model respectively, and this can be easily accomplished with body weight resistance training movements organized in a circuit fashion with the proper pre-programmed work to rest periods between exercises. Plus a truly skilled trainer has mastered the art of intensifying movements without the need for extra loading.

7.) The Program MUST Provide Nutritional Information. Nutrition is easily 80% of the weight loss battle. Without it, you are joining an incomplete program and wasting your money since there is no amount of exercise that can compensate for poor dietary habits. As I always say, “You can’t out train a poor diet!”  People are too busy, and frankly too lazy to follow something complicated, so the nutrition program needs to be clearly outlined and easy to follow. It should provide some sort of Quick-Start Nutrition Guide that will have you eating to support your fat loss goals in 5 minutes or less.  The program should also provide other regular nutritional advice and accountability to help you make lifestyle changes in this area.

8.) The Program Must Have A Website AND Social Networking. Bottom line, if the boot camp program in question does not have a website in this day in age it is not worth your time and money. Personal training is not just about “training,” it is a business and it needs to be approached that way. Furthermore, social support must extend outside of the boot camp workout. You need social support to be successful. Whether it’s keeping up through facebook, twitter, blog, forum, etc., this is a must.

9.) The Program Must Have Social Proof And Raving Fans. If the program works, there should be proof in the form of client testimonials. Their previous clients should have results and be raving about all of the benefits that they have received from the program. Ask for before and after pictures and written or video testimonials of their services before signing up (again, this should be made available on the company website). And remember, it’s NOT just about the weight loss. Benefits should include, but not be limited to, increased energy levels, dress/pant size reduction, improved health profiles, increased strength and flexibility, less joint pain, etc.

9) The Program Must Be More Than Just a Workout. Changing your body and health is hard work.  Anyone that tells you different is liar or some freak of nature.  And there are a lot of variables to it.  So the bootcamp should provide plenty of resources to help you reach your goals outside of your workout time and this should continue to grow and improve.  If all they offer you is to come get a good “workout”, then your should start looking elsewhere.  Anyone can take you through a workout, but to really be successful, you need a program in place.  So make sure to do your homework and find out what all is involved in your program!

10.) The Program Must Offer A Trial. If the program is confident about what they have to offer, then they will let you come in and try it out or they will guarantee your satisfaction.  A results-based program looks to minimize barriers of entry for prospects into their boot camps because they know that once the prospect experiences the benefits of the program firsthand they will surely continue!  So make sure you can come try it out if you’re not sure and look for social proof in the form of client testimonials.

If you’re looking for a bootcamp (or personal training) in the Charlotte, NC area, I’m confident that we meet these criteria and would love to have you join us!  Lock in before our rates go up…More info here!

I’ve had several people share ask about bootcamps both in and out of town and whether I thought they were good or not.  So here you go.  This is to help you choose wisely…

It’s beach season and time to get back in that bathing suit – another time of year when FITNESS GETS HOT (at least for a couple weeks months). People are looking for quick solutions to lose weight and firm up and are looking for help on how to do it through books, magazines, gyms, miracles in a bottle, personal training, etc. One area that’s gotten popular is group training also known as “bootcamps.” Fitness Bootcamps are a growing trend in the fitness industry today and for good reason. They typically are MUCH MORE affordable than personal training. They also offer more camaraderie and social support and are much more exciting while still providing expert supervision and guidance.

Unfortunately, bootcamps do have their downside. Many fitness instructors want to jump on the bootcamp bandwagon without having any of the skills or experience to design custom workouts for the wide variety of fitness levels typical in large group training. This can be flat out dangerous (not to mention a waste of your time and money) so I thought I’d offer you 10 tips on how to properly select a bootcamp that will be a good investment, get you results and keep you safe at the same time.

The Top 10 Bootcamp Safety Checklist

1.) The Instructor(s) Must Be Certified With Nationally Recognized Institutions such as the American Council on Exercise or the National Academy of Sports Medicine. There are many online pay-for-certifications where people can get a certificate with little or no knowledge of proper training methods. And many of them have book knowledge but no hands-on/practical experience. This is a big part of what gets people hurt and gives fitness a bad name!

2.) The Instructor(s) Must Look The Part And Walk The Walk. If the trainer takes physical fitness seriously and is on the cutting edge of new training methodologies, they will be fit themselves, plain and simple. After all, who wants to take advice from someone who is in worse shape than they are! I’m always perplexed at why a client would choose an out of shape trainer but regardless this is seriously an embarrassment to the industry, not to mention the trainers themselves.

3.) The Instructor(s) Must Be Experts With Exercise Progressions. Every exercise has the appropriate regression and progression based on your current fitness level. Overweight, de-conditioned beginners SHOULD NOT perform the exact same exercises as their more fit counterparts. If you ask your trainer if he/she can show an exercise modification that better suits your particular situation and they have no idea and give you a blank stare, you should leave and leave quickly!

4.) The Instructor(s) Must Make Themselves Available for 10-15 Minutes Before and After Every Session. Although a good trainer can effectively train the group as a whole and still give that personal touch, he/she must be willing to speak with clients before AND after every workout to answer questions and address any personal issues that might arise within the scope of your training or in related to other very important topics like nutrition.

5.) The Program Must Emphasize Body Weight Before External Resistance. There should be no added weight to any movements until you have mastered the key foundational body weight exercises in full ranges of motion like push-ups, squats, lunges, etc. A red flag should be raised if you are being instructed to add weight to a movement that you have yet to master with your body weight alone. This one’s important because it’s not a matter of if you will get hurt… it’s a matter of when! Too many trainers are more concerned about putting on a show and “hurting people with exercises that are too advanced” than taking the time to teach proper technique. Foundational movements must be mastered and safety should always be a top priorty.

If you’re looking for a bootcamp (or personal training) in the Charlotte, NC area, I’m confident that I meet these criteria and would love to have you join us! Our next phase begins next week. More info here.

Check back for part 2 of this post soon…”

They don’t require any equipment, can be done anywhere, use multiple muscle groups in the body, and everyone-from beginner to advanced fitness levels-can do them and benefit from them. Don’t be intimidated by them, they are not just for the military!

The primary muscles that are worked are the chest and tricep. However, if you look at the form needed to do a perfect push-up, you muscles from your neck all the way to your toes are engaged in some way. This includes the all important core muscles, back, shoulders, legs and hips.

They are an all-around great exercise. Most people don’t love doing them, and many people don’t do them at all. Many people claim that they can’t do push-ups, even though they have never really tried (or they are just unwilling to push through because they are difficult). But the benefits are well worth the hard work.  You have to start somewhere to train your body to do them! Start with the modification on your knees, and slowly build up to being able to do full-body, on your feet, push-ups. You will love seeing yourself get stronger as you are able to do more reps on your feet. It’s a great way to measure your progress! Also, once you master the basic movement, there are many modifications to change it up and to increase the level of difficulty.

To Perform:

With feet together and with hands placed (fingers pointing forward) as wide or slightly wider than shoulder width. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.

Body weight should be lifted by the arms; don’t be tempted to use your butt, stomach or the lower half of your body to pull yourself up. To maintain correct body alignment, imagine a straight line running from your head down to your ankles.

Modification: “Knee” push ups – to reduce the lifting load, you can do the same exercise, but do it on your knees. Keeping a straight line from neck to torso is still important, so please pay attention to correct body alignment as you do them.

Here’s a classic funny video that displays this principle pretty clearly.

www.youtube.com/watch?v=TLiV7yr3HDY

The problem with this method is your body changes as you try to change it so you have to change your approach to be a step ahead.  So how fast you lose weight, how your body actually changes/whether you become lean or not, how you feel as far as energy, whether you’re improving your overall fitness level and function in life, etc. are all dependent on more specific factors.

The main 2 factors are the type of exercise plan and nutrition plan you are on. This is where it gets more complicated and really becomes a science if you want to maximize the results you’re going to get because using the same method of attack will work for a little while but your body will catch up eventually.  e.g. The amount of calories your body burns when you do a certain exercise lessens over time.  So keep the Eat Less/Move More principle in mind but remember you need to change to keep your body changing.

It can be overwhelming/frustrating trying to figure all this out so one great solution is Bootcamp and we’re offering a trial right now for $1.