The Role of Protein Shakes in the Life of an Urban Dweller
Protein shakes are very useful if you have a busy lifestyle. Most people workout, and then find that they don’t have the time to prepare proper meals. As a result, their exercise program failed.
Actually, it’s not that their exercise program is not effective. You see, if you want to boost your metabolism, you want your muscles to grow. And your muscles cannot grow properly if you are not giving them enough rest and nutrition. The most important nutrient here we are talking about – PROTEIN.
Have a proper eating plan that will help support your exercise program. Otherwise, your efforts can actually be counter productive. You are working out and stressing those muscles. And yet, you are not taking in enough proteins for your muscles to grow and repair properly. Guess what happens? Your muscles will start to weaken. Soon, you find that you can’t carry out your exercise program as per normal.
Therefore, never take your diet too lightly. Many more experienced fitness enthusiasts have commented that success depends on 30% exercise, and 70% diet. Those figures will surprise the average lay man.
You know what the average lay man does?
The lay man work out five to six times each week, thinking that as long as he is burning off the calories, he is doing great. Unfortunately, his metabolism is not improving because he is working himself to the ground. Plus, he is not eating well enough.
In other words, the average lay man is adopting an approach that is completely wrong. Instead of focusing more on diet, the focus is more on exercise.
Those with years of gym experience will tell you that its a fact that they don’t need to spend too much time in gym to reach their desired fitness levels. How is that so?
These people understand that the key to success lies in the intensity of the exercise. With intensity, the muscles become stronger. When muscles start to grow, the metabolic rate increases naturally. With a higher metabolic rate, it is easier to burn off fat, even when at rest. That’s why you see fit people eat the occasional “cheat” meal (fast food) and they never get fat.
Highly fit people are able to maintain a very low fat to body percentage. For men, it is rare to see someone maintain a ratio that is lower than 10% all year round. But for serious individuals, this is achievable. The trick is to workout regularly, and keep a tab on the diet.
Of course, genetics have got something to do with fat to body percentage ratio. In general, there are three types of body shapes. You have to figure out which group you actually belong to.
The first group is those with a huge frame. You store more easily than others. Your metabolic rate is also naturally lower. If you belong to this group, you need a customize exercise program and diet plan to lose weight successfully.
The second group consists of people with a moderate metabolic rate. Most people will fall into this category. You can build muscles fairly quickly, and lose weight fairly quickly too. Consider it a blessing to be in this category.
Finally, you have the third group – individuals who can’t put on weight no matter how much they eat. These people have a high metabolic rate, and they burn fat very quickly, so they never seem to put on weight. In fact, some of the skinniest people have the biggest appetite. That’s because they can eat and eat and not grow fat!
Once you figure out your genetics and your needs, you will need to find out how much protein you need for each meal. Most people will need about 150g of protein on a daily basis. That’s about 1g for every pound that you weight.
The professionals take 6 small meals a day as they find that a more effective way of conditioning their body. This act alone will improve metabolism rate, whether you exercise or not. That’s because the body never starves, so it evolves accordingly and burn and burn calories.
But for the urban dweller, taking 6 meals a day seems impractical. 6 meals means you must eat a small meal every 3 hours or so. Many of us are so busy with work and family demands that we hardly find time for the 3 daily meals!
If you wish to become fit, it is not necessary to change your diet drastically and start taking 6 meals a day like the professionals. But you mustn’t skip meals. In fact, you will need to take at least 4 meals each day. That doesn’t sound too unreasonable, so there is no excuse.
Hit the gym at least three times a week. When you are at the gym, don’t just relax and have leisure runs on the treadmills. Such exercises will help you unwind, but they won’t help you to build strength and muscles. And muscles are what you need to super charge your metabolism so that you can lose weight and feel fitter.
Work out intensely, and then give it a day’s rest before hitting the gym again. Don’t make the mistake of working out 6 or 7 days a week. Your muscles do not have ample time to repair and you are just destroying your health.
During your rest day, in between gym sessions, make sure you keep your protein intake high (according to your target). If you are taking 4 meals each day, and you need 150g or proteins, that means you need to consume about 37.5g of proteins each meal.
Most ordinary meals contain only about 10 to 15g proteins. If you are conscious about proteins, you may add more lean meat, dairy products and eggs to your diet. That will boost your protein intake to about 25 to 30 g each meal.
At the end of the day, consume a protein shake. A protein shake normally contains around 15 to 30g of protein. You can prepare the shake according to your own needs. Just add protein powder to the shake if required.
The protein shake will make up the difference for the day. After a few weeks, you will find your muscles repairing and growing at a more rapid rate.