Given we are right at the start of the New Year, it’s no surprise most of the questions this week relate to body composition changes. We also answer how to eat enough protein and how to correct rounded shoulders from office work. We hope you enjoy the Q&A roundup and we look forward to doing it again next week!
- How to eat enough protein?
- Good way to slim down for vacation?
- Can I add a dumbbell power clean exercise to the BuiltLean Program?
- Should I cut or build?
- I do I correct rounded shoulder posture?
Question #1 | How to eat enough protein?
What am I missing?” – Jon
An important premise behind eating higher protein while on a diet is that it has a significant effect on satiety and eating less calories than you burn leads to “protein sparing”, so eating extra protein can help ward off the body’s desire to use muscle mass as a protein source.
– Marc ( Marc Perry, CSCS, CPT)
Question #2 | Good way to slim down for vacation?
I am trying to look and feel amazing, especially before I go on vacation with my husband at the end of the month. Anything I can do to help burn off any extra inches the right way before I go on my vacation? Thanks” – Jessica
You can try incorporating some interval training in conjunction with your 1 mile run, to add some variety to your workouts. Below are two articles that I think you will find useful. Also be sure to check out the free Get Lean Guide on BuiltLean.com for more fitness and nutritional information. Finally, keep in mind you simply need to focus on losing fat without losing muscle and eventually the fat will come off your problem areas. Where fat is lost is genetically predetermined. Hope this helps!
– Kwesi (Kwesi Peters, CPT, Community Manager)
Question #3 | Can I add a dumbbell power clean exercise to the BuiltLean Program?
Question #4 | Should I cut or build?
A lot of guys are in your position in that they are not satisfied with how much muscle they have, but also believe they have too much body fat. Once you are lean, you can get a better sense of how much muscle you want to put on. Also, consider you can still get very strong at 150lb.
– Marc ( Marc Perry, CSCS, CPT)
Question #5 | I do I correct rounded shoulder posture?
There are a number of muscles pulling the shoulders forward, but the primary culprits are:
- Pec-major and minor, which pull the shoulders forward
- Upper Trapezius and Levator Scapulae, which elevate and upwardly rotate the scapula (shoulder blade)
- Latissimus Dorsi, which medially rotates the arm at the shoulder, among other actions.
These are a few of the muscles you’ll want to focus on lengthening through stretch, deep tissue work, and self-myofascial release techniques (using a foam roller, tennis ball, soft ball, etc).
The muscles you’ll want to focus on strengthening are:
- The extensors of your back and neck
- Mid- and lower-trapezius muscles
- Serratus anterior
- Rotator cuff, and
- Your core!
Your best bet is to work with a corrective exercise specialist or physical therapist who can assess the severity of your posture and your mobility, and develop an individualized exercise program tailored to your body and your needs.
You can also read “5 Most Common Posture Problems” to find out more about common postural issues and how to correct them.
Hope that gives you some direction!
– Kristin ( Kristin Rooke, CPT)