Back and Biceps...A.K.A. Back and Guns.

Week two of LiveFit Trainer (Take 2) is starting out pretty strong, and I'm feeling good about my workouts! I've increased my weight in multiple exercises, which is so encouraging to me. It's physical proof that what I'm doing is working. I've mentioned before that a woman's back is my favorite part of the body. Well, I worked mine today. One of my favorite back exercises is the one-arm dumbbell row. This exercise works the middle part of your back, but at the same time will also work your biceps, lats, and shoulders. Here's a video of Jamie Eason performing the exercise. Remember, bodybuilding.com has example videos of just about every exercise out there. Use these to help you grow familiar exercises using machines and free weights in your gym. Knowledge is power, right? 


http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row


Yesterday I mentioned that I was going to talk about the importance of protein today. I want to start off first by saying that I do not agree with a low carb diet by any means. Like I've mentioned before, you need a healthy percentage of proteins, carbs, AND fats! The thing is, you CAN NOT transform your body, in a healthy manner, without a good solid diet. Bottom line, you can walk, use the bike, lift weights, or even run, but if you don't change your diet, your body won't change much. It's been said in the fitness/health community that your diet plays a 70%-90% role in transforming/improving your body. So today, I will solely talk about the importance of protein in a diet. To not come across bias about protein, I'll hit on carbs and fats tomorrow. 


Without turning this blog into science book report, I'll touch on a few protein basics. I'll also add some links for you to read on your own, along with Jamie Eason's food list that list all kinds of foods that fall under proteins, carbs, and fats. Also, I am not a dietitian or a nutritionist, so this information is strictly coming from articles found online either at webmd.com or bodybuilding.com. 


To me, protein is so underrated in a woman's diet. I feel women think that if they eat a lot of protein that they'll bulk up or gain weight. This is so far from the truth! Studies show that incorporating more protein into your diet might be able to control hunger longer than fats or carbs. Protein also takes longer to digest, forcing your body to use more energy and therefore, burning more calories during the process. This is from Men's Health and explains a little better what I'm trying to say:


"When researchers at Arizona State University compared the benefits of a high-protein diet with those of a high-carbohydrate diet, they found that people who ate a high-protein diet burned more than twice as many calories in the hours following their meal as those eating carbs. Even better, researchers in Denmark found that men who substituted protein for 20 percent of the carbs in their diets were able to boost their metabolisms, increasing the number of calories they burned each day by up to 5 percent."
Protein in the body is lost daily and therefore must be replenished daily. Too little protein can cause skin problems and generally give us an unhealthy and tired appearance. It is also needed to repair and create new cells, tissues, hormones, enzymes and muscles.  A lack of protein can prevent these processes from being carried out correctly. Protein is a major component of all muscles, tissues and organs and is very important for so many processes that occur in our bodies, such as: metabolism, digestion, and the transportation of nutrients and oxygen in the blood. It is also necessary for the production of antibodies and is the main nutrient that keeps our hair shiny and healthy, our nails strong, our skin healthy and clear, and our bones strong. As a matter of fact, I went to have my hair trimmed and I was complaining to the lady about my hair breaking from wearing it a ponytail all the time. Turns out, it wasn't breaking! I had new hair growing all over my head! She said it was probably due to my high protein diet (this was during the last phase of LiveFit Trainer, the first go round). 


Now again, I'm not pushing a high protein diet per say, I'm pushing for adding more protein in your diet. If you break down what you eat everyday, I'm guessing a huge majority will be higher carbs and fats, and fewer protein. Here's my challenge to y'all: Get on myfitnesspal.com and track your food everyday for a week. It'll literally break down what percentage all your food falls under. I try get 40% of all my calories from protein, 30% of my calories from carbs, and 30% from fats. Give it shot and see where your diet stands. After that first week, incorporate more protein into your diet and see how you feel. 


Before I end this with the informational links, I want to mention that I eat every three hours. Sometimes every two and a half hours (legs day)! Every meal, all six, I eat protein or I have a protein shake. I also divide all my carbs and fats into those meals, except for the last meal of the day. I eliminate all carbs after 7:00 p.m., so I only eat protein. This in and of itself has made a HUGE difference in how I feel. 


Oh my gosh. Okay, I feel like I am seriously just rambling! I pray that I have given some kind of helpful information. If not, I am soooo sorry. I'm learning as I go and trying to share what I do know the best I can. Here are the links you can check out for more information:


http://www.webmd.com/diet/guide/high-protein-diet-weight-loss

http://www.livestrong.com/article/268259-what-are-the-benefits-of-protein-when-included-in-a-balanced-diet/

http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-approved-foods-list.html (my favorite!!!)


Y'all have a great night...or day for those reading in other countries! Take care and see ya back here tomorrow...hopefully. Tomorrow I'm working my legs and I'm feeling exhausted just  thinking about it. : )


Jaems