Hi this is Edisha with www.byobtraining.com. This week’s Be Your Own Boss in Health and Fitness tip is: Protein, it has more benefits than you think. Many people think protein and generalize it with bodybuilding describing big 285 pound muscle bound men who walk with their arms so far out that they must turn sideways to enter a room following up with, “I don’t want to look like that.” when I am speaking with them during their consultation. Did you know that most bodybuilders eat 3 to 5 times their weight in calories per day along with lifting weight about 3 times their size in order to get those gains in mass. Most people don’t eat half of what they eat and cannot fathom lifting their body weight alone using free weights. When is the last time you bench pressed, squat, or lat pulled your body weight? The average person needs a minimum of 46 grams of protein per day just for normal functioning of the body (that’s roughly 2 chicken sandwiches); however, an individual that exercises should take in at least 1g of protein per pound of lean muscle one has in his or her body per day. For example, you may weigh 160 pounds, you measure your body mass index with a machine that is able to detect water weight, versus fat weight and muscle weight, and you find out that you have 92 pounds of muscle then you need to take in a minimum of 92 grams of protein per day just to maintain your muscle weight not getting any bigger. It is actually more than likely for you to lose body fat now since for every pound of healthy muscle you have in your body you will burn about 35-50cals at rest; whereas, for every pound of fat you have in your body, you will only burn about 3-5cals at rest. See the difference?
BYOBT Bonus Tip: Protein, fit for all audiences since sources come not only from food but can be found in various supplement powders including but not limited to whey, rice, gluten free and pea, also aids in growth of hair and nails; due to chemo therapy many who experience breast cancer don’t have much of a choice in giving up their hair to it but the proper protein intake can aid in a survivor’s hair recovery and muscular strength. This Bonus tip brought to you in support of breast cancer awareness month. Think pink.
BYOBT Workout Challenge:
Standing Front and Side dumbbell shoulder raises.
Stand with your feet shoulder width apart arms by your side holding dumbbells in an overhand grip fists facing forward palm of hands facing behind you.
While keeping elbows straight slowly bring dumbbells upward, pause with fists out in front of you parallel to your shoulders should look like Frankenstein in still position but with closed hands over dumbbells and both feet grounded. Next keeping hands closed tightly around dumbbells slowly move fists away from each other bringing your arms out to the sides of you until your body is shaped like a lower cased t pause then slowly bring arms back down to starting position. Repeat.
Perform 4 sets of 15 repetitions with 60 seconds rest between each set.
Note: Exercise intended for arms primary muscles targeted are shoulders secondary muscles targeted are triceps. If you have trouble standing then you may choose to do the exercise while seated with back pressed flat against chair.
Take Charge of Life! BYOBT – Be Your Own Boss in Health and Fitness Training!