Whole Grain Grub

Before I knew it, I looked at the clock and an hour had passed. What in the world? I was STRAIGHT feelin’ myself. I’m going to have to make this a regular thing – and start creating some playlists! Good way to work out for those that can’t make it to a gym!

(Gawd I love living alone.)

Now disregard everything that guy said. He’s an idiot. The formula Dietitians use for determining how much protein a person needs is simple:

1. First you have to convert your weight in pounds to kilograms. To do that, divide your body weight by 2.2.
2. Next multiply that number by .8, that is how many grams of protein you need a day to maintain your muscle mass. The majority of Americans eat about twice that. (Vegetarians not so much). According to that formula, I need about 50 grams of protein a day.
3. To increase muscle mass via weight training, you don’t need a huge increase in protein in your diet because, like I said, you are probably getting more than enough anyway. Take your weight in kilograms and multiply it by 1.2. That’s how many grams of protein you want to aim for a day. You MIGHT need a bit more if you are getting all crazy with it (like your boy Pip up there) but getting all crazy with it isn’t healthy in the first place.

The moral of the story? If you are a meat eater (male or female, doesn’t mater) toss the sugary protein shakes. You probably don’t need them. Protein is like vitamins in a way, the body can only use so much, and if you go overboard, it will basically end up in le toilet.

Oh, and for people who aren’t sure how much protein is in different foods. Here is a quick breakdown of the protein I usually consume on a daily basis (this is WITHOUT meat):

Almonds: 6 grams a serving
Greek Yogurt: 21 grams a serving
Beans: 9 grams a serving
Vegetables: About 1 to 3 grams a serving
Peanut Butter: 7 grams a serving
1 slice of 100 percent whole wheat bread: 4 grams a serving

Here is a quick average for meat:
Meat: varies but 20-34 grams of protein per serving, and a serving size is smaller than you think (beef, veal, lamb and pork)
Chicken: 45 grams (boneless skinless boiled chicken breast)
Fish: About 20 grams per serving

For all you city folks complaining that it’s too cold to go to a gym or you don’t have time or money for this and that, I just finished this 4.5 minute workout and my muscles are trembling. One or two reps of this…shooooot. This guy is genius! My heart beat was up and it works out every major muscle in your body at once. In under five minutes!! All you need is one resistance band and a doorknob. This will definitely be incorporated into my routine from now on.

My friend Johara at Luvin’ My Curves posted a link to this great video demonstration on how to work out in heels. Trying this ASAP and will report back. Here’s the vid. Give it a go…