St. Pete Personal Trainer I How To Eat More And Lose Weight

TIP TUESDAY:   Get enough Protein !

Fitness St. Pete I Tierra Verde Fitness has become known as the go to Personal Trainers for over 50 bodies.  As a personal trainer for almost 30 years, it wasn’t my original intent to develop the FSP method and revolutionize the way weight loss programs are done. It’s been an amazing side effect of  turning 50 and testing out and tweaking the latest in science and nutrition research on our clients. “Eat smarter not less” has become the mantra of our private clients and group fitness program members and I couldn’t be more excited to share this with you.

Without exception, one of the biggest problems I see with clients coming into our both our In-Home & Outdoor Park Personal Training and Group Fitness   program members along with those wanting to improve performance for their sport is not getting enough protein . Whether you want to strip fat, add or maintain lean body mass, speed up your  metabolisms or  keep hunger under control, it is one of the single most important things you can do to get better results from your fitness or weight loss program. Literally 99% of the clients with whom I consult aren’t even getting 1/2 of what they need for optimal results.

To be clear, I am in NO way advocating a “high” protein diet however, “high” is all relative. While the out dated USRDA for Protein is  roughly  16% of daily calories, new research shows that maximum protein intake based on bodily needs, weight control evidence, and avoiding protein toxicity would be approximately of 25% – 30%  of energy requirements (source: Int J Sport Nutr Exerc Metab. 2006 Apr;16(2):129-52. ).

Both our private personal training and group fitness program  members have seen amazing results with 25-30 % which usually results in “OMG, this is amazing ! My body completely changed and I wasn’t hungry once !”

Why Protein?

Protein burns more calories than carbohydrates or fats while being digested and assimilated

Protein is the ONLY macro-nutrient which will maintain muscle while stripping fat and help repair fiber damage from that long run or bike

Protein effects blood sugar and insulin is such a way that it will keep you feeling full longer and help prevent the storage of fat.

The thermic effect of food is the energy required (calories burned) for digestion, absorption, and disposal of ingested nutrients.

Carbohydrates burn 5 to 15 % of the energy consumed
Protein burns 20 to 35% of the energy consumed
Fats burn at most 5 to 15 % of the energy consumed

Group Fitness & Weight Loss Programs in St. Petersburg

What does this mean?

It means that protein burns about 4 plus times the amount of calories being digested and utilized than carbs or fat.

Here is a list of the best, lean  protein sources for weight loss: 

(highest protein for least amount of calories . Be sure to add at least one of these to each meal.)

1 serving is roughly 25-30g of protein

1 serving = Fish,  4 oz, Turkey, Chicken, 3 oz, lean Beef 3 oz (add 1 fat serving)  Eggs , 4  (add 1 fat)

 eggs whole

egg whites, 7

chicken breast

turkey breast  (non processed)

salmon (fresh or canned )

tuna (fresh or canned)

Tilapia and other white fish (lean fish)

Shellfish

greek yogart

Protein powders /protein shakes (whey, casein, or mixes)   1 Scoop

MORE FROM FAT LOSS U: Flat belly & weight loss recipe: Mexican Chicken Skewers W/Quac

Click HERE if you want to learn more about our PROVEN system that doesn’t just get weight off but KEEPS it off without starvation diets, icky drinks, strange supplements or insane workouts.

I look forward to helping you be the best YOU can be !!

Dianne Villano, THE Fitness  & Transformation Expert for YOUR Over 50 Body

Fitness St. Pete l Tierra Verde Fitness