In this post, I’ll break down what proteins are, why they’re so important for weight loss and lean muscle building, and how much protein women need to eat on a daily basis.

WHAT ARE PROTEINS?

Protein is super important when it comes to losing weight and building muscles!

Proteins are the building blocks of life. LITERALLY! They’re made up of amino acids, which are essential for building and repairing tissues in your body. Think of proteins as the construction workers in our bodies, always ready to repair damage and build new structures.

WHAT ARE THE DIFFERENT TYPES OF AMINO ACIDS?

Proteins are made up of amino acids and there are two types of amino acids: essential and non-essential.

Essential amino acids are the ones our bodies can’t make on their own, so we have to get them from our diet. Non-essential amino acids can be made by our bodies, even if we don’t get them from food.

Both types are important for keeping us healthy, supporting muscle growth, producing energy, and boosting our immune system :)

ESSENTIAL AMINO ACID

Essential amino acids are those our bodies can’t make on their own, so we have to get them from our diet. They’re super important for things like building muscle, repairing tissues, and keeping our immune system strong. Here are the essential amino acids and what they do:

NON-ESSENTIAL AMINO ACIDS

While our bodies can produce non-essential amino acids, they are still important for maintaining overall health and supporting functions such as detoxification, brain health, and collagen formation. Here’s a look at each non-essential amino acid:

WHY DOES PROTEIN MATTER?

Proteins do many important things in our bodies, from helping us stay fit to lowering our blood pressure. But today, we’ll focus on how they help with weight loss and building lean muscles.

PROTEINS AND WEIGHT LOSS

Proteins are great for controlling your appetite, they make you feel full longer because they take longer to digest than carbs and fats. This means you won’t feel hungry as quickly and can avoid those snack cravings.

Proteins also boost your metabolism. This means your body burns more calories to digest and use the nutrients in protein. So, you burn more calories throughout the day. Studies show that people who eat more protein tend to lose weight faster and keep it off. A high-protein diet increases your metabolism and helps reduce calorie intake and cravings.

RELATED POST: WHY YOU NEED PROTEIN FOR FAT LOSS

PROTEINS AND BUILDING LEAN MUSCLES

Protein is awesome for building lean muscles. When you exercise, your muscles tear and protein is what helps them repair. This is how we build muscle. So if you exercise but don’t eat enough protein, you are just making it harder for your body to repair those muscles there.

Protein sets off a process called muscle protein synthesis. It’s like your body’s repair team, working hard to rebuild and strengthen your muscles after exercise.

So, if you’re aiming for that lean and toned muscle, making sure you get plenty of protein is important!

WHAT’S THE RECOMMENDED DAILY PROTEIN INTAKE FOR WOMEN?

Now, you might be wondering, “How much protein do I actually need?” The answer depends on several factors, including your age, gender, activity level, body type, and fitness goals.

For starters, here are some general guidelines to help you get started:

FOR GENERAL HEALTH

Adults are recommended to take around 0.8 grams of protein for every kilogram of body weight per day or just over 7 grams for every 20 pounds of body weight. This is the minimum amount recommended to meet your basic nutritional needs.

For example, a person weighing 140 pounds would need about 50 grams of protein daily to maintain overall health.

FOR WEIGHT LOSS

Increase your intake to about 1.76 to 2.20 grams of protein per kilogram of body weight per day or approximately 0.8 to 1.0 grams of protein per pound of body weight. This higher amount keeps you feeling full, which can prevent overeating.

For instance, if you weigh 150 pounds, aim for 120 to 150 grams of protein daily. Protein-rich foods like chicken, fish, beans, and Greek yogurt can help you reach this target.

FOR MUSCLE BUILDING

1.4 to 2.0 grams of protein per kilogram of body weight per day or 0.64 to 0.91 grams of protein per pound per day is ideal for active individuals. For someone weighing 150 pounds, that translates to roughly 95 to 136 grams of protein daily. This ensures your muscles have what they need to recover and grow stronger after workouts.

Incorporating protein shakes, lean meats, eggs, and tofu into your diet can help meet these higher protein needs.

I personally love whey protein and recommend it to most people. It’s a high-quality, fast-digesting protein that supports muscle recovery and growth, it can also help in losing weight and helps maintain muscle mass!

However, if you can’t consume dairy products, there are plenty of great alternatives like plant-based protein powders :)

BEST SOURCES OF PROTEIN

Now that we know why proteins are important and how much you need, let’s talk about where to get them. Here are some fantastic sources of protein to incorporate into your diet:

• Lean Meats: Chicken breast, turkey, lean cuts of beef, and pork are excellent sources of high-quality protein.
• Fish and Seafood: Salmon, tuna, shrimp, and other seafood provide not only protein but also healthy fats like omega-3 fatty acids.
• Dairy: Greek yogurt, cottage cheese, and milk are rich in protein and can be great additions to your diet.
• Eggs: Eggs are a versatile and complete protein source, meaning they contain all the essential amino acids your body needs.
• Legumes: Beans, lentils, chickpeas, and other legumes are great plant-based protein sources, and they also provide fiber and other nutrients.
• Nuts and Seeds: Almonds, peanuts, chia seeds, and pumpkin seeds are packed with protein and healthy fats.

If you want to have a high-protein meal you should try this Spicy Kale Salad With Hummus Roasted Cauliflower recipe! Yum!

TIPS FOR INCORPORATING MORE PROTEIN INTO YOUR DIET

Adding more protein to your diet doesn’t have to be difficult. Here are some easy ways to boost your protein intake:

• Protein-Packed Breakfast: Start your day with a protein-rich breakfast. Think scrambled eggs, Greek yogurt with nuts and berries, or a protein smoothie with protein powder, spinach, and almond milk.
• Include Protein in Every Meal: Make sure each meal includes a source of protein. This helps maintain steady energy levels and supports muscle repair throughout the day. Aim for a balance of protein, healthy fats, and complex carbs.
• Smart Snacking: Choose protein-rich snacks like a handful of nuts, a slice of cheese, or a boiled egg. Protein bars can also be a convenient option, especially if they are homemade!
• Mix Up Your Sources: Variety is key. Rotate different protein sources to ensure you’re getting a wide range of nutrients. This also keeps your meals interesting and satisfying.

Sharing with you my favourite breakfast which is banana protein smoothies, an easy smoothie recipe you can try!

WRAPPING IT ALL UP

Proteins are an important part of our fitness journey. Protein keeps us full, boosts our metabolism, and is essential for muscle repair and growth. By understanding the importance of proteins and making sure to include them in our diets, we can make progress toward achieving our fitness goals.

Remember, balance is key. Combine proteins with healthy fats and carbs for a well-rounded diet. Listen to your body and adjust your protein intake based on your individual needs and progress.

So next time you’re planning your meals, give proteins the spotlight they deserve. Your body will thank you, and you’ll be one step closer to reaching your fitness aspirations :)

Love Rachael xx

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SOURCES

• Proteins – https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/
• Protein and Blood Pressure – https://pubmed.ncbi.nlm.nih.gov/12544662/
• Essential and Non-essential Amino Acid – https://my.clevelandclinic.org/health/articles/22243-amino-acids
• Proteins are Great for Controlling Appetite – https://www.sciencedirect.com/science/article/abs/pii/S0031938420304376 
• 0.8 Grams of Protein – https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/
• 1.76 to 2.20 Grams of Protein – https://www.sciencedirect.com/science/article/pii/S0002916523274274
• 1.4 to 2.0 Grams of Protein- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2117006/
• Lowering our Blood Pressure – https://academic.oup.com/aje/article/176/suppl_7/S27/111828
• Whey Protein – https://www.webmd.com/vitamins/ai/ingredientmono-833/whey-protein
• People Who Eat More Protein Tend to Lose Weight Faster – https://pubmed.ncbi.nlm.nih.gov/10375057/
• Muscle Protein Synthesis – https://www.physio-pedia.com/Muscle_Protein_Synthesis

The post How Much Protein Do You Need to Lose Weight and Build Lean Muscles? appeared first on Rachael Attard.

In this blog post, I’ll explain the difference between getting toned and getting bulky.

WHAT IS TONING? 

Being toned and “toning up” up your body are very common fitness goals. But there’s no proper definition for it. 

My idea of being toned can be quite different from yours. Your friend may think she looks too muscular and bulky but you may think she looks amazing and toned. That’s totally ok, but it can cause confusion!

So I’ll try to give you a general explanation. 

Usually, when people say they want toned body they mean they want a lean, slim body. Victoria’s Secret models, ballet dancers, and aerobics instructors often have this look.

If you say you want to tone up, you probably mean you want to look leaner with some nice muscle definition. 

And what about bulking?

WHAT IS BULKING? 

In my experience, men are much more likely to want to bulk up, while usually women want to tone up. 

Just like with toning, there is no real definition for bulking, but it always means increasing one’s muscle mass in some form. 

For some people, bulking also requires lowering body fat, but it doesn’t have to. 

When you think about bulking up, you can picture rugby players and bodybuilders. They’re big, they’re strong, and they are usually male. 

For most women that I have come across, bulky is defined as having too much muscle for their liking, particularly in the shoulders and legs.

Of course, some women want to get bigger, and that’s fine! It’s just a matter of personal preference and no one should be judged for the way they want to look!

The same goes for women that prefer a slimmer, more feminine look. If they want to be leaner, they shouldn’t be pressured to build more muscle than they would like.

It’s important that we’re all happy and that we feel confident in our bodies :)

BEFORE AND AFTER PIC OF OUR COMMUNITY MEMBER

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I WANT TO BE TONED, NOT BULKY. WHAT SHOULD I DO? 

When I first got into fitness, I also wanted to get toned but I wasn’t sure exactly how to do it. I was doing mostly cardio in the beginning and didn’t really have a resistance training routine. 

You see, cardio is great for reducing overall body fat and for keeping you slim but it doesn’t build enough muscle for you to get toned. If you want to get toned, you need to build some muscle and you cannot build muscle if you avoid resistance training. Resistance training also helps to reduce body fat so it’s a win win.

When I realized this, I started doing weights as my resistance training. 

At first I was super happy about my results. I was still slim and I finally got toned (with proper abs too). 

But as I started lifting heavier and heavier, my legs became too muscular and my back became too broad for my own liking. 

At that time I didn’t know my body type and I didn’t realize that lifting heavy and doing a high number of reps would make me bulky instead of lean. But now I know exactly how to achieve my fitness goals and get lean and toned.

Here’s what I suggest you do if your fitness goals are similar.

FIGURE OUT YOUR BODY TYPE 

Your body type is going to be the basis of how you should exercise and how you should eat. Understanding my body type was so important for getting the body I had been working so hard to get! 

There are three different body types. Each one is going to respond to training differently. For example, mesomorphs (my body type!) naturally have an easier time building muscle than ectomorphs. 

If you train inappropriately for your body type, you can end up getting bulkier than you meant to (like I did!). 

Take my free quiz to learn your body type and a little bit more about how to train and eat for your type!

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EAT HEALTHY

If you want to be toned, you need to make sure that you eating a healthy diet. That way, you’ll reduce body fat (if you need to) and you’ll keep it off.

Here are a few basic tips: 

1. Learn how many calories you should be eating in a day. Track your calories for a few days to make sure you’re eating enough. You don’t have to do it constantly. But it’s good to know that you’re eating enough for your body type, age and activity level. Both eating too much and eating too little can mess up your progress.
2. Check out what I eat in a day for some basic guidelines.
3. Eat plenty of fiber and protein. These will help you stay fuller for longer!

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DO CARDIO TO STAY LEAN 

Cardio is great for losing overall body fat and for improving your fitness level. I’ve found that walking is great for slimming down my thighs, but I also enjoy boxing and running. 

If you’re unhappy with your weight and you have extra body fat, you should be focusing on reducing overall body fat. 

If you’re already slim or if you have a body type that doesn’t gain weight very easily, then doing lots and lots of cardio without any type of resistance training might just make you look skinny fat. 

Again, this is why understanding your body type matters! :) 

DON’T AVOID RESISTANCE TRAINING

Ok, so this one goes for all body types. It is easy to get scared of resistance training because people usually associate it with lifting heavy. And lifting heavy is usually associated with bulkiness. 

But you don’t have to do heavy weights to build muscle tone. There are other types of resistance training that will help you get lean.

If you want to avoid bulkiness, try bodyweight training or lighter weights with high reps. And the key is choosing the correct exercises. Some exercises (such as squats and overhead pressing) can cause bulkiness, especially for endomorph and mesomorph body types. 

Remember, toning requires some muscle definition. Most models who are in great shape have a definition in their abs, legs, and arms! They get that look through bodyweight resistance training, pilates, and similar exercises.

DIFFERENT TYPES OF RESISTANCE TRAINING FOR A TONED BODY: 

1. PILATES STYLE WORKOUTS – You can try mat pilates, reformer pilates, or even barre-type workouts. Make sure you aren’t overdoing it though, especially if your classes have lots of squats, squat jumps, squat holds or burpees.
2. BOXING – I love doing boxing because it gives me both cardio and resistance training in one session and it works my whole body. I usually notice results quickly in my arms and abs with boxing. Victoria’s Secret models like Gigi Hadid and Adriana Lima are also huge fans of boxing.
3. BODYWEIGHT AND LOW WEIGHT RESISTANCE WORKOUTS

I suggest trying a few of my free resistance workouts: 

• This full body resistance workout.
• This workout for lean legs.
• This toned back and arms routine.

SHOULD I DO RESISTANCE TRAINING EVEN IF HAVE EXTRA BODY FAT? 

Yes! Cardio will help you lose fat and get a slimmer look, and resistance training will help you build muscle tone and reduce body fat.

You can also do some power walking after your resistance training.

It is beneficial to do cardio after a resistance training session because this type of training uses up your glycogen stores.

This means your body will use more fat during your cardio workout (for more information on this, check out my previous blog post on cardio).

HOW DO I AVOID GETTING BULKY? 

I already talked about what to do if you want to be toned. Here’s what not to do:

HIIT

HIIT is great! It burns tons of calories and it boosts your metabolism so you keep burning calories even after you’re done working out. 

But, depending on your body type, HIIT workouts that have a lot of squats, lunges and burpees may cause you to bulk up. 

I’ve had lots of women complain to me about this so I created my own HIIT routines that shouldn’t make your thighs bigger. 

Here are some of my favourite full body HIIT workouts:

• Full body HIIT workout that won’t add bulk
• HIIT workout for a slim and toned body

RELATED POST: THE FEMALE GUIDE ON HOW TO GET LEAN AND NOT BULKY

LIFTING HEAVY WEIGHTS

Personally, I noticed that my legs got too muscular after lots of heavy squats and deadlifts. So, if you are a mesomorph or endomorph body type, lifting heavy weights will probably bulk you up.

CROSSFIT

I loved doing Crossfit, but it made me bulkier than I wanted. If you’re an ectomorph, you can probably do Crossfit without getting too muscular. But for other body types, it might be best to avoid it.

STEP MACHINES

These are popular at the gym, but they will engage your quads and probably make your thighs bigger rather than slim them down. If you don’t want to grow your thighs, it may be better to avoid these and other types of machines that target your quads.

SPRINTING AND RUNNING UPHILL 

It will probably make your legs bigger. I prefer interval running and walking/running on a flat surface.

I also wrote about some other workouts that can make you bulky and you can read that blog post here.

BRINGING IT ALL TOGETHER 

Eat well, do cardio, and don’t forget resistance training. Do it all according to your body type, and pretty soon you’ll be noticing that your body is looking more and more toned! :) 

I should also mention my Lean Legs Program 1 which I designed after talking to so many women who got bulky like I did.

There are three versions of the program, for each body type so you can be sure you’re working out according to your body type.

It includes resistance training that will give you that lean and toned look.

Love Rachael xx

The post Muscle Toning vs Bulking: How to Know the Difference appeared first on Rachael Attard.