Ryan McDowell

#FlexFriday Protein & Weight-loss ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Why is Proteins role in Weight-loss so important?⠀⠀⠀⠀⠀⠀⠀⠀⠀ To keep it simple.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #1 Protein in general gives more of a feeling of fullness than Carbohydrates and Fats. This is beneficial to those who have a problem with overeating and snacking.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #2 Protein aids with Fat Regain! Protein is vital to maintaining Lean Muscle Mass while Losing Fat Mass⠀⠀⠀⠀⠀⠀⠀⠀⠀ #3 Protein aids in the maintenance or accretion (gradual growth) of Fat. One of the ways it does this is by as mentioned above Maintaining Lean Muscle Mass while Losing Fat Mass.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #leanmuscle #weightloss #movemore #thesweatlife #nutrition #protein

I can’t count the number of times I’ve heard. “I’m sick of eating plain chicken.” When it comes to protein we have a ton of options so I thought I would help out and list a few here! •Let me know what you go to protein is! •If you need help finding a protein powder feel free to shoot me a message! #movemore #nutrition #thesweatlife

Been Awhile since I've check in raise of hands who has been able focus on getting protein each meal?⠀⠀⠀⠀⠀⠀⠀⠀⠀ (Don't tell my mom I'm not wearing a shirt in this weather).⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fit #health #goals #workout #noexcuses #exercise #lean #fitness #workoutmotivation #thesweatlife #kaizen #movemore

Importance of Protein for Body Composition.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Hammer that Protein!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Inadequate amounts of dietary protein even when achieving adequate calorie consumption will lead to malnutrition.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -For those who exercise regularly the body’s protein needs increase even more than the Recommended Daily Allowance.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Numerous studies have show that High-Protein diets have shown to assist in decreasing fat mass in a few different ways⠀⠀⠀⠀⠀⠀⠀⠀⠀ * Increased resting and sleep energy expenditure ⠀⠀⠀⠀⠀⠀⠀⠀⠀ * Increased activity related energy expenditure as well as non-exercise energy expenditure ⠀⠀⠀⠀⠀⠀⠀⠀⠀ * 1 Randomized study have shown over 6months/5 days a week sedentary Males and Females increased who supplemented Protein Vs Carbohydrates showed that the Protein group showed a greater increase in lean body mass and greater amounts of fat loss than the Carbohydrate groups.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #thesweatlife #kaizen #movemore #protein #nutrtion #leanmuscle #fatloss

“HANDY” Protein Tip for the Day⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember we’re keeping it simple with Protein.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Measure with your Protein with your PALM⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Your hands go everywhere with you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Your hand in general is proportional to your body.⠀⠀⠀⠀⠀⠀⠀⠀⠀ - No Food Tracking Apps needed ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Protein & Palm Size ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •1 Palm of protein is roughly 20-30g of protein ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Active Men should get 6-8 Palms of Protein per day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •For active Women 4-6 Palms of Protein per day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try to get in 1-2 each meal.⠀⠀⠀⠀⠀⠀⠀⠀⠀ And as usual if you’re on the go and can’t squeeze in a meal it’s fine that’s why we have Protein Powder (HIGH QUALITY).⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #thesweatlife #kaizen #movemore #protein #nutrition

Protein focus is the name of the game!! A simple way to measure a portion? 1-2 open palm fulls at each meal. #kaizen #thesweatlife #movemore

“Consistency, Control, Cravings” = More Protein! These were the top three responses I got for dealing with “what is the most difficult part of nutrition”. Nutrition is already difficult enough so let’s keep it simple focus on one thing at a time. PROTEIN! -Several studies have shown that starting your day and getting adequate amounts each meal have show to benefit in Appetite Suppression and a reduction in calorie consumption throughout the day. -Protein also aids in maintaining lean muscle mass.(reduces regaining of weight) *Protein Sources- Eggs, Fish, White Meat(turkey& Chicken breast), Quality Protein Powder. *Portion size- 1-2 Palm Size Portions per meal (the hand is proportional to the stomach) Still not getting enough that’s when supplementation comes into play. For the next 7 days focus on Quality Protein intake keep it simple! #thesweatlife #kaizen #movemore #protein #designsforsport

How can I help? I’m making a list of some of the best questions to cover in this coming week!

HUMPDAY! Hey guy comment below or click the link in my Bio I want to know how can I help you when it comes to nutrition?! What’s the #1 thing you’re having a problem with?! #kaizen #thesweatlife

I thought everyone could use a laugh here’s me trying to relearn how to do Double Unders that turned into me just aggressively jumping rope. Enjoy 😂⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #Movemore #thesweatlife

One 2018 study showed that as many as 80% of Americans don’t get enough exercise. The recommended amount by Physical Activity Guidelines Advisory Committee is 150-300 minutes of moderate activity per week.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ok so what are the benefits?⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Improved Sleep Quality ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Improved weight management (the more you move the more you lose)⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. stronger bones, muscles and joints and lower risk of developing osteoporosis.⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. Improved Cognitive Function⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5.Increased Immune Function⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6. Slows the release of Stress Hormones⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So remember MOVE MORE⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #thesweatlife #movemore #mentalhealth #stress #weightmanagment

#FlexFriday Who all is ready to turn their living room into a workout space on Facebook Live with me Tomorrow Morning?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fit #health #goals #workout #noexcuses #exercise #lean #fitness #workoutmotivation #thesweatlife #kaizen #movemore

Taking it easy today and getting Ready for Move More Saturday (September 4th) if you haven’t already make sure to go click the link in my bio and grab a spot! (30 Minute Workout) Live with me to start your long weekend of right! #fit #health #goals #workout #noexcuses #exercise #lean #fitness #workoutmotivation #thesweatlife #kaizen #movemore

#movemore Remember to click the link in my bio to grab a spot for my First Live Class Saturday

Who’s ready to join me for my first Live class this Saturday?!⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tap in to get 30 of your extra 40 minutes of exercise in with me! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 30 minutes of movement and getting that blood flowing to start your day. 8:30am! September 4th⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fit #health #goals #workout #noexcuses #exercise #lean #fitness #workoutmotivation #thesweatlife #kaizen #movemore