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.
Best,
– 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!
– High Intensity Interval Training
– Interval Training for Fat Loss
– Kwesi (Kwesi Peters, CPT, Community Manager)
Question #3 | Can I add a dumbbell power clean exercise to the BuiltLean Program?
I found your article is really interesting and want to try :)” – Wajisa
You definitely can. I would suggest doing the dumbbell clean and press in place of the shoulder press exercise. You can also consider doing it at the end of the workout right before interval training.
Best,
– Marc ( Marc Perry, CSCS, CPT)
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.
Best,
– 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
- Rhomboids
- 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)
Re: Question #5- will this also stop or eliminate/reverse soft tissue buildup in the upper to mid back? I was told that it is this soft-tissue build up that causes those humps you see in middle age to older people.
Hey Marc! first of all i would like to thanks all the builtlean staff and you for having an opportunity to find this site. all the articles here cleared all my confusions with regards to exercise, healthy lifestyle, etc. And i also applied it to myself and i get a fantastic results. For 4 months now, my weight started from 89kg and now I’m down to 72kg. That’s why when my friends ask me how do i do it. i just refer them to your site. I have 2 questions that’s bothering my mind lately. FIRST, I have read on your free guide that in the building muscle phase you have to eat more than you burn (calorie surplus)? is there an exact amount or percentage of calorie surplus you need for building muscle? like in fat loss phase 15 – 35% calorie deficit. SECOND, could you please give me an example of modified split routine or workout? hope for your reply.thanks! Godbless
Hi Marc,
I have another question on the Daily protein requirement of 140 grams. Depending on the workout schedule vs rest day, should we change the protein intake as well?
Thanks,
Mitesh