New Diet; Feed Muscle and Burn Body Fat

I had a discussion with a gentleman about eating who was concerned about being light-headed and a little nauseous after his workouts.  He explained to me he was trying to lose weight quickly by exercising in the morning before having anything to eat.  He was also on one of those popular quick loss diet plans he said was working because he had lost a significant amount of weight over the last couple of weeks.

Over my 25 years in health and fitness I have heard this gentleman’s story countless times with the same results.  You lose the weight quickly on one of the popular fad diets and then you gain the weight back faster as soon as you return to your normal eating habits.  Here’s why this scenario plays out over and over with the same outcome. The weight that you lose on a calorie restricted diet is mostly from muscle loss and that decreases your metabolism.  Then when you get tired of following the restricted eating plan and return to your old eating habits you will find that your body is not burning as many calories as before you started your weight loss effort.  Click here to read more...

Whey Protein: Health Benefits and Side Effects - page 2 - Medical News Today

If you've read many of my posts you know I'm an advocate of protein supplementation, especially as you age.  Below is a link to a great article by Medical News Today about the benefits of adding whey protein to your diet.  Wishing you a healthy day!

Whey Protein: Health Benefits and Side Effects - page 2 - Medical News Today

Getting Enough BCAAs In Your Diet Is Crucial To Maintaining Healthy Muscle As You Age

The natural process of losing muscle as you age is called sarcopenia and it can begin in your 30s, and this process accelerates with time if you don't do anything to slow its progress.  The good news is there are two things within your power you can do to slow and even reverse muscle loss with age, They are resistance training two to three times each week, and getting an adequate amount of Branched Chained Amino Acids (BCAAs ) in your diet each day.  These two activities combined have been shown to slow the effects of sarcopenia in people well into their 90s.

BCAAs  are the three essential amino acids, leucine, isoleucine, and valine that come from the protein that you eat, such as chicken, fish, and dairy products, or a protein supplement..  They are called essential because your body cannot make them out other amino acids, and therefore they must come from the food you eat, or a protein supplement.

BCAAs are most well  known for triggering protein synthesis,(the building, and repair of muscle cells).  Combining BCAAs with weight lifting results in maximal protein synthesis because both these activities trigger something called the mTORC1 signaling pathway that is essential for muscle building.  The proper amount of BCAAs can increase protein synthesis by as much as 145 percent when you consume it right after a session of resistance training.

As you get older, getting the proper amount of BCAAs is paramount for building, and maintaining muscle.  Creating a muscle building environment in the body is important, but becomes harder to do as you age.  Activation of protein synthesis is impaired, and starts to decline after the age of 35.  This decreased muscle building effect along with the tendency to eat less dietary protein with aging are the primary contributors to muscle loss and sarcopenia.

You need at least 21 grams of good quality protein in a meal in order for your body to have an adequate amount of BCAAs for the amino acid Leucine to turn on the signal for protein synthesis to take place.  This signaling process to begin muscle building, and repair can also take place if you have a BCAA supplement that is 40 percent Leucine.

The goal of protein consumption as you age should be to maximize, and maintain muscle mass.  Studies have shown that consuming 25 to 30 grams of protein at each meal is optimal for building and maintaining muscle mass, and strength.

Are You Getting Enough Protein to Build and Maintain Healthy Muscle?

Getting enough protein in your diet is crucial for building and maintaining muscle mass especially as you age. Losing muscle mass is very detrimental to your health. Age-related muscle loss known as sacopenia can begin in your thirties and accelerate with age if left unabated. Sacopenia can lead to muscle weakness, fatigue, insulin resistance, body fat accumulation, injury, and many other problems we associate with aging.

Increased protein consumption, and strength training are two of the most effective ways to combat muscle loss. While 0.8 grams of protein per kilogram of body weight (0.36 grams per pound) has been the normal recommendation for daily protein intake, new studies show that 1 to 1.5 grams of protein per kilogram of body weight (0.45 to 0.68 grams per pound) may be more beneficial in building, maintaining, and reducing muscle loss.

Protein quality, quantity, and timing of consumption throughout the day, in conjunction with physical activity, are all important to the building and maintenance of muscle mass. The goal of protein consumption and lean muscle mass is to optimize muscle protein synthesis (the biological process by which muscle cells are regenerated). Studies now show consuming 25 to 30 grams of high quality protein at each meal (breakfast, lunch, and dinner) is necessary to stimulate maximal protein synthesis.

Strength training combined with proper protein intake is the most effective way to build and maintain healthy muscle.  Checkout my complete line of strength training routines available in the iBook library by clicking on the links above.

Keeping Healthy Muscle is as Important as Losing Weight

I want you to realize the importance of developing and maintaining muscle mass as you age.  Many of the degenerative conditions once thought to be a result of growing old can be directly associated with inactivity and the loss of muscle mass.  Below is a very informative excerpt on this subject by Dr. Donald K. Layman, one of the most respected experts on nutrition and human metabolism of our day.

Muscle size and strength are usually associated with body builders and athletes, but the latest research is proving that healthy muscles are critical for adult health. Average life expectancy continues to increase, but along with the blessing of longer life comes the risk of age-related diseases. The risks for obesity, diabetes, osteoporosis, heart disease, and cancers increase with advancing age. Excluding individuals who die early in life from an accident, injury or acute illness, we all expect to live healthy and robust lives well into our 80’s or beyond. For adults over the age of 65, the real risks for loss of health relate to muscle function and mobility. The measure of functional mobility is defined as the ability to perform activities of daily living or ADL. ADL is a measure of independent living and directly predicts morbidity and mortality – how healthy will you be? … and how long will you live?

A few years ago, a colleague, Dr. Robert Wolfe, wrote an article entitled The Underappreciate Role of Muscle in Health and Disease. The article highlighted the importance of skeletal muscle in adult health. Dr. Wolfe looked at healthy aging, acute illnesses, chronic diseases, and recovery from surgery or falls and the common factor for recovery and even survival from each of these conditions was skeletal muscle health. If your muscles are healthy, then your odds of avoiding or recovering from illnesses improve greatly. Dr. Wolfe reported some eye-opening facts – women over the age of 65 who fall and break a hip, over 50% never walk again; recovery from cancer and chemotherapy is directly related to muscle mass at initial diagnosis; and risk of developing diabetes is inversely related to muscle metabolic health. Dr. Steve Blair at the Cooper Institute coined the concept of Fit and Fat to reflect that many people can be overweight and still healthy – as long as they have good muscle health. The list of examples goes on but the point is clear, healthy muscles equal healthy adults.

The importance of muscle health highlights a critical difference among weight loss diets. There are many fad diets and so-called nutrition companies that make claims about rapid weight loss or cures for obesity, but the secret they want to hide is they also cause muscle loss. That’s a critical factor when you evaluate a weight loss program. People tend to ask “how much weight can I lose in the shortest period of time?” These quick fix fad diets may work for spring break when you’re 18 to 22, but it’s a dangerous practice for any adult over 30. The correct questions are “is it a proven weight loss program, and what are the proportions of fat and muscle lost?” Be sure that the so-called miracle diet PROVES that it only causes loss of body fat and not muscle. Loss of muscle means you have damaged your metabolic flexibility and your functional mobility and virtually guaranteed the weight will return (note: research shows 93% of weight is regained within one year with these fad diets); and even worse the weight that returns will be all body fat increasing the risk for diabetes, heart disease, cancer, and osteoporosis. If you lose muscle during weight loss, the muscle loss will be permanent increasing your metabolic risks and accelerating aging.

Muscle health is so important that medical experts in gerontology are debating whether adults over 60 should EVER lose weight. Skeletal muscles have obvious importance for posture and mobility. When we’re young our muscles are strong and flexible. The same is true for metabolism. Young muscles have high metabolic flexibility. Teenagers seldom get muscle soreness and usually recover rapidly after an exercise challenge. As we get older, we observe changes in physical strength and flexibility, and there are changes in metabolic flexibility that we can’t see. As we get older, muscle health and metabolic flexibility requires more attention.

Strength training and getting the proper amount of protein in your diet are the two most effective ways of developing and maintaining muscle mass as you age.  Checkout my favorite strength training programs from Beginners to Advanced levels at Forever Fit and Firm.

Are You Eating Enough Protein?

Protein is a necessary part of every living cell in your body.  Next to water, protein comprises up the greatest portion of your body weight.  Protein substances make up your muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids.  It is essential for the growth, repair, and healing of your bones, tissues, and cells.  In addition, the enzymes and hormones that catalyze and regulate your body processes are comprised of protein.  So, you see the proper amount of protein in your diet is vital for your health and wellbeing.

Protein is composed of building-block chemicals called amino acids.  There are approximately 28 commonly known amino acids that your body uses to create all the various combinations of proteins needed for survival. These 28 commonly known amino acids are further classified as essential and nonessential amino acids.  Nonessential amino acids can be produced in your body, while essential amino acids cannot be produced in your body and must be obtained from the foods you eat.

The sources of protein in your diet are classified as complete or incomplete.  Complete proteins contain all the essential amino acids and are mostly from animal sources such as meat, fish, poultry, eggs, and dairy products.  Incomplete proteins lack one or more essential amino acids that your body cannot make itself.  Incomplete proteins usually come from plant- based sources such as fruits, vegetables, grains, and nuts.  You must eat incomplete sources of protein in a combination that contains all the essential amino acids in order for your body to use them.

As mentioned, you must get your essential amino acids from your diet because your body cannot make them itself.  Some of the best animal sources of protein are fish, poultry, lean cuts of meat, and low-fat dairy products.  Some of the best vegetable sources are beans, nuts, and whole grains.

Protein’s Effect on Aging

Getting enough protein in your diet is crucial for building and maintaining muscle mass especially as you age.  As I mentioned earlier, losing muscle mass is very detrimental to your health.  Age related muscle loss known as sacopenia can begin in your thirties and accelerates with age if left unabated.  Sacopenia can lead to muscle weakness, fatigue, insulin resistance, body fat accumulation, injury, and many other problems we associate with aging.

Increased protein consumption, and strength training are two of the most effective ways to combat muscle loss.  While 0.8 grams of protein per kilogram of body weight (0.36 grams per pound) has been the normal recommendation for daily protein intake, new studies show that 1 to 1.5 grams of protein per kilogram of body weight (0.45 to 0.68 grams per pound) may be more beneficial in building, maintaining, and reducing muscle loss.

Protein quality, quantity, and timing of consumption throughout the day, in conjunction with physical activity, are all important to the building and maintenance of muscle mass.  The goal of protein consumption and lean muscle mass is to optimize muscle protein synthesis (the biological process by which muscle cells are regenerated).  Studies now show consuming 25 to 30 grams of high quality protein at each meal (breakfast, lunch, and dinner) is necessary to stimulate maximal protein synthesis.

Protein’s Effect on Weight Loss

Scientific research is now revealing that people who consume higher amounts of protein (20 to 30 percent of their daily caloric intake), while cutting back on their carbohydrate intake, tend to lose weight faster and stay leaner than those people on low-fat diets.

The reason higher protein, lower carbohydrates diets are more conducive to weight loss and maintenance is interesting.  First, high-protein foods slow the movement of food from the stomach to the intestines, meaning you feel full longer and don’t get hungry as often.  Second, protein has a leveling effect on your blood sugar which means you are less likely to get spikes in your blood sugar that lead to cravings for carbohydrates.  Third, your body uses more energy to digest protein than it does to digest fat or carbohydrates.

Getting the proper amount of protein at breakfast is especially important if you are trying to lose weight.  Breakfast is the first meal of the day and what you eat determines whether you start your day in fat burning or fat storage mode.

Eating a breakfast rich in carbohydrates and low in protein (the typical American breakfast) starts your day in fat storage mode.  The cereal, bread, fruit, and juice you have for breakfast are all carbohydrate based and are converted into sugar by your body, thus causing a spike in your blood sugar.  Then your body produces insulin to take that blood sugar and store it in your body mostly as body fat.  Then soon after your blood sugar drops and you feel famished, and crave more carbohydrate based foods which starts a cycle of blood sugar spikes and crashes and its insuring sugar cravings.

On the contrary, having a breakfast that contains the proper amount of high quality protein such as eggs, lean meat, and low fat dairy starts your day in a fat burning mode.  As mentioned earlier, consuming 25 to 30 grams of protein is necessary for maximal protein synthesis.  This building and repair of muscle cells is very energy intensive and it burns body fat mainly as fuel for this process.  Thus, having 25 to 30 grams of protein at breakfast activates muscle cell regeneration and also alleviates blood sugar spikes which lead to cravings.

Now that you know how important protein is for you, here are some good sources of protein listed by the U.S. Department of Agriculture to help you get the proper amount in your daily diet.

1 ounce meat, fish, poultry equals 7 grams of protein

1 large egg equals 6 grams of protein

4 ounces milk equal 4 grams of protein

4 ounces low-fat yogurt equals 6 grams of protein

4 ounces soy milk equals 5 grams of protein

3 ounces tofu, firm equals 13 grams of protein

1 ounce cheese equals 7 grams of protein

1/2 cup low-fat cottage cheese equals 14 grams of protein

1/2 cup cooked kidney beans equals 7 grams of protein

1/2 cup lentils equals 9 grams of protein

1 ounce nuts equals 7 grams of protein

2 tablespoons peanut butter equals 8 grams of protein

1/2 cup vegetables equals 2 grams of protein

1 slice bread equals 2 grams of protein

1/2 cup of most grains/pastas equals 2 grams of protein

Regular strength training along with proper protein consumption are two of the best ways to build strength, and maintain your muscle mass as you age.  You can download my favorite strength training programs by clicking on this link: Forever Fit and Firm.

Weight Lifting and Protein, The Foundation for Strong and Healthy Muscles

Research is now revealing that maintaining your muscle mass is key to staying healthy and strong as you age.  The importance of muscle mass, strength, and metabolic function in the performance of exercise, as well as the activities of daily living has never been questioned. However, the role your muscles play in whole-body protein metabolism is less recognized.

Your muscle plays a central role in your whole-body protein metabolism by serving as the principle reservoir for amino acids to maintain protein synthesis (growth and regeneration) in vital tissues and organs in the absence of consuming enough protein in your diet.  In other words, if you don't get enough protein in your diet, your body breaks down your muscle mass in order to make the necessary amino acids you need to survive.

Additionally, new research points to a key role that muscle metabolism plays in the prevention of many pathologic conditions and chronic diseases.  Loss of muscle has been associated with weakness, fatigue, insulin resistance, fractures, and frailty. Thus, many of the degenerative conditions that are associated with aging are caused by poor muscle health.


The natural loss of muscle mass as a result of age is called Sacopenia, and it can begin in your 30s.  Left unabated this condition accelerates with time as your body starts tearing down old muscle faster than it can build new muscle tissue.  The good news is you can slow and in some cases reverse muscle loss as you age through regular weight lifting exercise, and getting the right amount of protein in your diet.

Scientific research is showing that weight lifting is one of the most effective ways of building and maintaining muscle mass as you age and here's why.  Lifting weights is a method of overloading your body through  exercise with a resistance that you are not accustomed to handling   In response your body adapts to this overloading process by building stronger muscles to accommodate the new demands.  Research says that by the time you reach middle age you should start lifting weights at least 2 times per week to retain your muscle.

Getting the proper amount of protein in your diet to maximize the effects of weight lifting is the most effective way to build and maintain your muscle mass especially as you age.  Protein is a necessary part of every living cell in your body.  Next to water, protein comprises the greatest portion of your body weight. Protein substances make up your muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids.  Your body uses the protein you eat for the vital functions of survival first before it devotes any for muscle building and repair.  Thus if you are not consuming enough protein in your diet optimal muscle building and repair doesn't happen.

While 0.8 grams of protein per kilogram of body weight has been the old the normal recommendation for daily protein intake, new studies show that 1 to 1.5 grams of protein per kilogram of body weight may be more beneficial in building, maintaining, and reducing muscle loss.  The goal of protein consumption should be to optimize muscle growth and repair and studies now reveal that consuming 25 to 30 grams of protein at each meal is necessary for this to take place.

The combination of weight lifting and proper protein intake is crucial to maintaining strong and healthy muscles. Please visit Forever Fit and Firm for my complete weight lifting routines and Protein My Whey for the best quality and tasting protein supplement on the market.

You Don't Have to Lose Muscle With Age

I'm a personal trainer and published author with over 20 years of experience in the health and fitness industry.  My mission in life is to help people get healthy, get fit, and to stay strong their whole lives.  Mounting evidence is now proving that exercise and getting the proper amount of quality protein in your diet are two of the most effective things you can do to stay healthy and strong as you age.  Many of the health issues previously attributed to aging are now believed to be linked to inactivity, and poor dietary habits.

Studies show that after of the age of 40 people who are inactive typically lose 8 percent of their muscle mass each decade, and this process accelerates with age.  Loss of muscle mass means loss of strength, which leads to increased difficulty in performing the everyday activities of life. 

The above scenario is not so for people over 40 who lift weights at least 2 times per week and get the proper amount of quality protein in their diets.  I can attest to this, I'm in my mid-50s, I haven't loss any muscle mass, and I'm as strong, and as fit as ever.  I lift weights 3 to 4 times each week, and I consume about 1.5 grams of protein per kilogram of my body weight each day (which is almost twice the normal recommendation for daily protein intake).

Weight lifting breaks down your muscles and your body responds by building stronger muscles if it is supplied with the proper amount of quality protein.  I target all the major muscle groups in my body at least once each week in my weight lifting routine and I immediately have a post workout meal consisting of at least 21 grams of high quality protein for maximum muscle recovery.  Having at least 21 grams of protein immediately following exercise signals your body that it has enough protein to start repairing and rebuilding your muscles.

You can find out more about my weight lifting routines at Forever Fit and Firm.

Protein's Effect on Weight Loss

Scientific research is now revealing that people who consume higher amounts of protein (20 to 30 percent of their daily caloric intake), while cutting back on their carbohydrate intake, tend to lose weight faster and stay leaner than those people on low-fat diets.

The reason higher protein, lower carbohydrates diets are more conducive to weight loss and maintenance is interesting. First, high-protein foods slow the movement of food from the stomach to the intestines, meaning you feel full longer and don’t get hungry as often. Second, protein has a leveling effect on your blood sugar which means you are less likely to get spikes in your blood sugar that lead to cravings for carbohydrates. Third, your body uses more energy to digest protein than it does to digest fat or carbohydrates.

Getting the proper amount of protein at breakfast is especially important if you are trying to lose weight. Breakfast is the first meal of the day and what you eat determines whether you start your day in fat burning or fat storage mode.

Eating a breakfast rich in carbohydrates and low in protein (the typical American breakfast) starts your day in fat storage mode. The cereal, bread, fruit, and juice you have for breakfast are all carbohydrate-based and are converted into sugar by your body, thus causing a spike in your blood sugar. Then your body produces insulin to take that blood sugar and store it in your body mostly as body fat. Soon after your blood sugar drops and you feel famished, and you crave more carbohydrate-based foods which starts a cycle of blood sugar spikes and crashes and its insuring sugar cravings.

On the contrary, having a breakfast that contains the proper amount of high quality protein such as eggs, lean meat, and low fat dairy starts your day in a fat burning mode. Studies have shown consuming 25 to 30 grams of protein at each meal is necessary for maximal protein synthesis. This building and repair of muscle cells is very energy intensive and it burns body fat mainly as fuel for this process. Thus, having 25 to 30 grams of protein at breakfast activates muscle cell regeneration and also alleviates blood sugar spikes which lead to cravings.

Below are some good sources of protein listed by the U.S. Department of Agriculture to help you get the proper amount in your daily diet.

1 ounce meat, fish, poultry equals 7 grams of protein

1 large egg equals 6 grams of protein

4 ounces milk equal 4 grams of protein

4 ounces low-fat yogurt equals 6 grams of protein

4 ounces soy milk equals 5 grams of protein

3 ounces tofu, firm equals 13 grams of protein

1 ounce cheese equals 7 grams of protein

1/2 cup low-fat cottage cheese equals 14 grams of protein

1/2 cup cooked kidney beans equals 7 grams of protein

1/2 cup lentils equals 9 grams of protein

1 ounce nuts equals 7 grams of protein

2 tablespoons peanut butter equals 8 grams of protein

1/2 cup vegetables equals 2 grams of protein

1 slice bread equals 2 grams of protein

1/2 cup of most grains/pastas equals 2 grams of protein

Start your day with a smoothie made with Protein My Whey, the protein I use and recommend to my clients.  Protein My Whey contains 26 grams of whey isolates (the most bio-available source).  It's also: contains only 1 gram of carbohydrate, is fat free, cholesterol free, and sugar free.  Check out this amazing product by clicking on this link: Protein My Whey.