Until 6 months ago I never understood people who said “i get energised after going to the gym.” 3 things changed my whole experience. Now i am going to gym 3 times a week and also biking to work everyday (16 km way and back).
Start small. i started with 2x a week. After 5 months i felt ready to increase to 3x.
Eat enough protein. Count all your protein intake and try to hit 1.5-2x your bodyweight. Whenever i start being lax on my protein intake, i start feeling sluggish and tired.
Get a coach. Sit down with a coach and make a personalised plan for yourself, tailored to your goal and revisit it as much as needed. This helps with 2 things: you make sure to have the correct form when exercising and you don’t overdo it and risk burnout farther down the line.
For real numbers its 1.2-1.6 g protein per kg bodyweight or 0.5-0.7g per pound of body weight. When i check years back it was something like beyond 0.82g / lbs showed either no additional benefit or diminishing returns. For a 150lbs person that would be 75-105g protein, something like 20% of your daily calories in fat, and then adjust your carbs based on if you want to gain or lose weight
Sorry, yes. It should be in kg, my bad! You should try and see what works for you regarding protein intake. For me, going below 1.5x of my bodyweight in kg(!) doesn’t help. I start feeling tired, i start getting bad DOMs, nails break… you should listen to your body. :)
Until 6 months ago I never understood people who said “i get energised after going to the gym.” 3 things changed my whole experience. Now i am going to gym 3 times a week and also biking to work everyday (16 km way and back).
1.5 to 2x my bodyweight in protein?! What am I a T-Rex?!
For real numbers its 1.2-1.6 g protein per kg bodyweight or 0.5-0.7g per pound of body weight. When i check years back it was something like beyond 0.82g / lbs showed either no additional benefit or diminishing returns. For a 150lbs person that would be 75-105g protein, something like 20% of your daily calories in fat, and then adjust your carbs based on if you want to gain or lose weight
Yeah sorry I was being facetious, your original statement included no measure on the ratio, just 1.5 -2x bodyweight … which is a lot …
Sorry, yes. It should be in kg, my bad! You should try and see what works for you regarding protein intake. For me, going below 1.5x of my bodyweight in kg(!) doesn’t help. I start feeling tired, i start getting bad DOMs, nails break… you should listen to your body. :)
So to clarify, you recommend eating 1.5 grams of protein per kilogram of your body weight, per day?
Sorry, I don’t have much experience with fitness. I’m just a nerd.