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All About Protein: How to Gain Muscle and Lose Fat the Healthy Way


Last week on our blog, we dished out the secret on how to gain muscle and lose fat. We say the secret lies in resistance exercise (weight lifting, weight machines, and whole body exercises) and eating lots of protein at the right times. When paired with lots of protein, even more than the recommended base amount, can boost the effects of resistance training and build muscle! Today our Durham personal trainers are going to break this down a bit further.

Get enough protein

To maintain muscle, consume at least 1.2 g of protein per kilogram of body weight each day. The best way to do this without gaining weight is through lean meat, poultry, fish, eggs, yogurt, milk, soy beverages, tofu and legumes.

You can take this a step further by aiming for 2 to 2.4 g of protein per kilogram of body weight. What does that look like for the average person?  Consider about four egg whites, 14 ounces of lean meat, two cups of milk, and a protein drink. Be warned… It’s a real commitment!

Eat Protein Throughout the Day

Make sure you eat protein throughout the day from the morning into the evening and surrounding your workouts!

Don’t Forget to Eat Some Carbs

Many people are scared of carbs when it comes to losing weight but if you don’t eat enough of them you won’t have as much energy to workout and you could lose muscle. Carbohydrates fuel muscles to do work that allows them to get bigger. Without enough carbs, all that protein you’re eating will be used for energy instead of muscle repair and growth.

Grab a Protein Drink 

Drinking a protein shake immediately after you workout will give your muscles what they need for repair and growth.

What’s your favorite way to get protein? Have you seen a difference in your muscle tone when you’re eating more protein? Let us know your experiences in the comments below! Happy sweating Durham fitness lovers!

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Inspiration for a New Year

Need some extra health and fitness inspiration?
Check out the articles below!

10 Secrets to Lose 25 Pounds Now
Want to lose 25 pounds now? Here are 10 tips that doesn’t make that goal seem like mission impossible.

Cellulite Busters
Got cellulite? These moves build muscle tone and boost circulation to those trouble spots!

12 Sneaky Snacks That Could be Sabotaging Your Weight Loss
Read on for 12 “healthy” snacks that might be messing with your weightloss routine.

Video: 20 Squat Variations
20 new ways to build your booty

4 Ways Your Workout Should Change After You Turn 40
Make these changes now, and you’ll be as strong as ever at 40, 50, and beyond

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Fitness Tip from Our Durham Personal Trainers: Mix it Up!


It’s easy to get in a slump when you’re working out by yourself. Sometimes we trick ourselves into thinking as long as we take regular trips to the gym, we will magically get in shape. Unfortunately, it takes a lot more than that! It’s important to be mindful when working out and to consciously make sure you are pushing yourself and increasing the intensity of your workouts as you get stronger.

Many of us may plateau when it comes to seeing results and it’s often because you’re not working hard and pushing yourself. Make sure you’re making your workouts harder and not just doing the same thing over and over. Our favorite tip when working out individually is to create a challenge for yourself each time you exercise… Whether that be using a little more weight, adding more reps, or an entire set, do something that’s just a little bit better than last time. The more ways you can add variations into your workouts, the more effective they will be.

At The Method Gym in Durham, we create a variety of different workouts and exercises for our clients to not only make their workouts more interesting, but also to make them more effective. Our personal trainers in Durham are here to tailor a workout that is safe yet challenging with proper form and a variety of exercises!

If you’d like to learn more about how our personal trainers in Durham can help you, come by our private gym near Duke at 719 Broad Street in Durham.



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