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Value your Muscle!! ~Shine in 49: Day27

Value Yourself and Your Muscle


What does it all boil down to? Valuing our health vs. Neglecting it: As women we seem to often times be selfless, giving, giving, giving… often times forgetting that we need to take care of ourselves, so that we can continue to bless those we love.

I am a prime example of this as a mother neglecting myself was a BAD HABIT. My eating, my dietary needs and my workouts used to have to fit in as an extra around the rest of my life. Only when I changed the value I put on my heath did I realize my true potential in life.

A big part of the process to learn to value my health, was for me learning to value my muscle mass. For years I had taken my metabolism and figure for granted… that is until it was GONE!! I realized muscle, was the key to so many aspects of my well being. Without it I was fat, tired, weak, less attractive… but with it I am lean, energetic, strong, and confident!

Now I hold my muscle in high regard and feed it what it needs so it won’t wither away. A key supplement that I have fallen in love with is L-Glutamine. I use it after my workouts to supply my muscles with this very essential building block of my body.

I also recommend it to all of my clients and hear rave reviews about its positive effects.

Here are just some of them:

  • Decreased muscle soreness – actually in some cases eliminating soreness all together
  • Increased stamina, leading to more frequent and intense workouts
  • Increased strength gains – this is key for all of us trying to rebuild our metabolism
  • Phenomenal hair and nail growth- what a nice bonus!!


Key points to keep in mind about L-glutamine:

  1. L-glutamine is great at preventing muscle loss when we are in a fasted state- so the best times to take it are immediately after a workout, before bed and immediately upon waking in the morning— SAVE that muscle you’ve worked so hard to get.
  2. In order to see results 5g once a day is all that is essential…if for instance you are extra sore from an intense workout—go ahead and take more…up to 15g a day.
  3. Also know that l-glutamine is in most every protein source also, so taking a supplement is not 100% necessary, but if you are like me and not always perfect at my diet…you should consider taking it.
  4. Your body requires more water to process any extra amino acids in your body. L-glutamine is the most prevalent amino acid in your body and if you take extra you will need to drink more water. Also note that it may cause you to retain a little more water than usual (1-2 pounds). So be aware that if you feel bloated or puffy the l-glutamine could be causing slight water retention—the best way to prevent the bloat is to drink a ton of water (1-2 gallons daily

I’d love to chat with you more about how much I love L-glutamine!! You are more than welcome to join me in the Rally Room (the best women’s only support group on the web)—we talk frequently about supplements and offer tons of advice about utilizing them for optimal effects.

It works if you work it~
GET BUFF!!
xoxoxo~
Michelle Berger


Now is the time to build muscle!

Muscle is a MUST if you want to keep a youthful shape to your body.  As I get older I am more and more aware of how my peers are losing their bodies and MUSCLE LOSS is the reason why.  I want to keep my youthful shape; Now is the time to build muscle.  My body will thank me as each year ticks by that I have taken the time to continually build my muscles.

My workouts this week have been GREAT!!  I am very sore in all the right placed (my butt!!) from my leg workout on Wednesday and today I got in a very strong BOOSTING upper body workout (thanks to all the food yesterday, lol). 

warm up tanning

cybex lat pull machine
130×10
150×6
170×6
180×6

Seated Rows
90×10
110×6
120×6
130×6

Pull ups- 8

One arm DB rows
50×6
55x6x3sets

knee ups on bench for abs 15 front/10 each side

Bicep curl Machine
45×10
55x10x2sets
60×6+6xshort

lateral raises with 10#plates
2setsx20reps

That was it…there was no childcare today at the gym so I had to be quick.  The boys are hunting tonight and needed me to get home so they could leave.

Anyhow…us girls are now off to the mall to enjoy the sunshine and some crazy action!

Love ya,

Michelle

Are You Protein Deficient?


Hello! I am trying to get things back to normal this month…Summer is crazy and the last thing I want to do is be inside on the computer, but until I get my laptop that’s what I am doing.

I thought I would share my newest article with all of you:


Are you Protein Deficient?

What makes a person look old? Is it their wrinkles, gray hair or dentures?
Yes in part, but mainly it is their body, or specifically lack of a “body”. Lack of muscle is what makes someone look old! Are you fighting the battle with age and losing?

I know I was! After having 4 children in less than 4 years, I looked closer to 48 than 28. I was disgusted! So I joined the gym, worked out at least 5 days a week and followed a traditional diet. It took me about 4 months to realize that what I was doing was not creating the body I desired. It wasn’t until I doubled my protein intake that my body started looking younger and better. Up until then, I was Protein deficient!

Do you workout without getting results? You may be protein deficient also. I’ve noticed that 9 out of every10 of my clients were protein deficient when I originally assessed their diets. In my opinion protein deficiency is the #1 reason that people (especially women) fail to attain the body they desire. Protein is the building block of every cell in our bodies and without protein muscle simply disappears.
Other than age there are many other factors that can accelerate muscle loss:

  • Pregnancy
  • Sickness
  • Malnutrition
  • Inactivity
  • Dieting
  • Over training

The only proven and effective way to maintain/rebuild your muscle mass is to weight train and eat properly. Without both components, you will have limited success.

How Much Protein Should You EAT?
Eat your goal body weight in grams of protein daily. I want to weigh 125; therefore I want to eat 125g of protein per day. Each gram of protein has 4 calories, so I should have at least 600 calories per day from protein. Listen to this bonus: calories from protein require about 1 calorie per gram to digest, so you actually burn calories just by eating protein.

The Basics about Protein:

  • Protein has 4 calories per gram
  • Protein takes extra energy to digest, up to 1 calorie per gram.
  • Protein is essential for muscle maintenance and growth.
  • It can be converted to use for energy.
  • It takes up to 3 hours to digest.
  • The most popular proteins are animal, milk based and soy based.

 

Why Do I Use Protein Supplements?

TIME- It takes 25 minutes to make a chicken breast and less than 1 minute for a protein shake. Let’s face it, life is hectic and unfortunately most proteins are not readily consumable. They need to be cooked and don’t sound too appetizing at times. Also, the volume of protein needed is hard to fit into our busy lives. As a result, supplementation has become an essential way to help us meet our daily needs.

My recommendations for supplementation:
Use it as a supplementation, not a foundation
Generally consume no more than 1-2 servings a day of a protein supplement
Find a brand or flavor that you like, use it as part of a meal or a special treat
Consider consuming it with optimal timing: pre-workout and post-work

My Recommended Purchases:

Whey protein is one of the most pure ways to get great quality, easy to digest protein in your diet. It also tastes good and is very convenient:

And you may also enjoy getting some good protein supplements–  here’s my recommendation for you on that-

Optimum Nutrition (ON)- NATURAL  chocolate or vanilla are the flavors I’ve tried-

http://www.bodybuilding.com/store/opt/natwhey.html

If you like pudding or a thicker consistency ON’s Natural Casein is another good option-

http://www.bodybuilding.com/store/opt/naturalcas.html

This is another good option to add to shakes or baked goods is the flavorless-

http://www.bodybuilding.com/store/opt/any.html

Another option:
www.tryabouttime.com— they have good natural whey products in many flavors

**Important things to remember when consuming a higher protein diet:
~Protein requires a lot of water to digest, so drink extra water. Be especially aware of this during the hot summer months.
~Make sure to eat your veggies also. Too much protein without enough fiber/water is not good, so eat 2-3 large servings of veggies a day.

The Bottom Line:


It is impossible to build a great looking body without consuming adequate protein daily!