In order to build lean fat-burning muscle, you need to combine regular strength training with a diet containing adequate amounts of protein. The most important times to consume protein are during and immediately after workouts.

In a recent study, athletes who consumed a sports drink with protein during an exhaustive workout experienced 83 percent less muscle damage than athletes who had one without protein. In another study, subjects who ate protein immediately after workouts increased their muscle mass by eight percent in 12 weeks while subjects who ate the same amount of protein two hours later gained no muscle at all (wow!).  

For nothing short of amazing progress in boot camp, eat healthy snacks every 2 1/2 to 3 hours.  Always include lean protein with every mini-meal or snack.

Q:  How much protein do I need?
The average "Active" person requires about .8 to 1 gram of protein per pound of body weight per day. Most people never come close to that much protein in a day. Bodybuilders take in 1.5 to 3 times that amount, while a non-active elderly person might only need half that amount. Proteins are the building blocks for muscle. It is also the primary food to your brain. Remember, protein eats fat and builds muscle.  Just try counting your protein grams for 2 weeks, get .8 to 1 gram per pound of body weight, follow the additional guidelines below and watch the magic happen! You of course MUST get your booty to camp, 3 days for beginners, 4 or 5 for maximum results.  You will see a undeniable loss (inches) in your midsection in just 2 weeks, guaranteed.
  • DO NOT LEAVE THE HOUSE IN THE MORNING WITHOUT EATING - most people no longer have an appetite to even consider eating in the morning. Consider this; people who eat breakfast tend to burn 30% more calories throughout the day from the thermic effect of food - that's the energy cost of chewing, and digesting every single bite! Follow TIP #4 and have a well balanced breakfast; a meal having both protein and vegetables (like the spinach omelets that those PERFECT PEOPLE get up in the morning to eat while sipping hot green tea.) and you'll stop your muscles from cannibalizing themselves, saving valuable fat burning material.
  • SPLIT YOUR LUNCHES:  Chances are you are already eating something for lunch.  Best choices would be salads with lean sources of protein added (e.g. chicken, fish, turkey) and sandwich wraps; these should look like said mentioned sandwich wrapped in a tortilla. Whatever you decide, just eat half of it for lunch, and eat the other half WHEN? - - - that's right 2.5 - 3 hours later!
  • CONVERT SNACKS INTO MINI-MEALS:  Pretzels, peanuts, and sundried prunes are NOT a viable nutritious snack...not by themselves anyways. Consider every time you feed yourself an opportunity for you to make your body better or not. Tip #4 will make or break you...
  • COMBO's ONLY:  Always combine carbs with protein.  Every time you eat, you should have a lean source of complex protein AND a fruit/vegetables. That means that apple you had before reading this as a snack doesn't cut-it!  Add some turkey jerky or cottage cheese and we'll talk...
  • WATER ONLY - shift away from DRINKING your calories and stick to EATING them. This ensures you stay hydrated while avoiding those beverages high in sugars that tend to hijack your metabolism.
  • EAT ALL DAY TO BURN ALL DAY:  As mentioned, eating mini meals every 2.5 - 3 hours will keep your metabolism running on high, prevent your body from eating its own muscle tissue, and at the same time feed your muscles what they need to efficiently burn fat all day long! Growth, repair and maintenance of all cells are dependent upon amino acids. Amino acids are the building blocks of protein and crucial to muscle repair (lean muscle building), essential brain functions and even hair growth just to name a few.  Next to water, protein makes up the greatest portion of our body weight.
  • DON'T WAIT TO EAT!  If you do, your body may already be feasting on your muscles, your metabolism will plummet, and you'll have half the fat-burn the rest of the day.  Don't underestimate this - your post-workout is one of the most important variables in this equation. If you don't eat within 30 minutes after your workout – even a protein drink/shake - instead of reaping the benefits of your workout, you will set the scene for muscle breakdown and fat storage.

POST-WORKOUT: good source of quickly digestible natural carbs such as frozen bananas, pineapples, raisins, honey, or organic maple syrup are perfect to elicit an insulin response will promote muscle glycogen replenishment and a general anabolic (muscle building) effect.

DON'T FORGET THE PROTEIN: Branched chain amino acids (BCAAs) in protein speed muscle repair, which means you'll build new fat-burning lean muscles faster, as well as be less likely to injure yourself. The best source of quickly digestible protein is a quality non-denatured whey protein isolate and/or some fat-free or low-fat yogurt (organic is always best).  Amino acids will greatly enhance your body's ability to burn fat, shorten recovery time and reduce muscle soreness!  

What was once just thought of as a muscle building supplement is now a vital tool for those who want to lose weight and build new lean muscle at the same time.  This isn’t just for bodybuilders.  BCAAs are for any man or women looking to get in better shape and lose weight.

Chocolate Banana – blend together 1 cup non-fat, plain almond milk or water, plus one frozen banana, 1 Tbsp organic maple syrup or molasses, and 20 - 30 grams chocolate whey protein powder.

Tropical - blend together 1 cup water, ½ cup Fage 0% yogurt, 1/4 cup frozen pineapple, 1/2 of a frozen banana, a large pinch of grated coconut (unsweetened from Henry's, Sprouts or Mother's) one tsp. of orange Crystal Light, and 20 to 30 grams vanilla whey protein powder.

When looking to lose body fat, keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout each day.

While post-workout meals should have quick high glycemic index carbs, quickly digested proteins, and minimal fat, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs, slow release proteins, and ample healthy fats.

These are powerful strategies towards developing a lean muscular body with a low body fat percentage.

Another great thing about post-workout meals is that you can satisfy even the worst sweet tooth, since this is the one time of the day where you can get away with eating extra sugars without adding to your gut.

Instead, it all goes straight to the muscles!


Don't be lazy - get fit!
Adventure Boot Camp For Women

* Fage or Voskos Greek Yogurt (available at most grocery stores and Trader Joe's) has about four times more protein than most regular yogurts at 23 grams per 8 oz.

» 3-5% reduction in body fat
» 5-12 pounds of weight loss
» 1-3" decrease in the midsection
» 25% increase in strength
» 25% improvement in endurance
» Better relaxation
» Greatly improved posture
» 100% gain in self-confidence
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