Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups or boss push-ups (from the toes)
Post number of pull-ups or push-ups completed for each round to comments.
ADD A PROTEIN SHAKE
“Women may actually benefit more from protein powder than men do,” says certified strength and conditioning specialist Marie Spano, R.D. “Men who are involved in a general fitness program typically have enough protein in their diet, whereas many women fall short. Protein powder can help fill in the gaps.”
The Centers for Disease Control and Prevention recommends that the average woman consume about 46 grams of protein per day, experts believe that women who are active or trying to lose weight may need even more to keep their muscles strong and their metabolisms revved. It is recommend that athletes consume between 1.2 to 1.7 grams of protein per kilogram body weight per day. For a 140-pound woman, that would be between 76 and 108 grams of protein per day.
Sometimes it can be hard getting that much protein in every day, especially when your a busy Mom and your needs don’t always come first. That’s where a protein shake can really save you.
Weight loss includes fat, muscle, and a tiny bit of bone. Of course you want to lose more fat and less muscle. To do this, you’ll need to increase the amount of protein you consume to spare muscle-tissue losses.
Getting some of your daily protein in powder form can save you tons of calories. Protein powder is the lowest-cal way out there to get your protein. That’s because protein powders contain little if any grams of fat or carbohydrates, so all of their calories come from protein. Expect to put away just four calories per gram. That’s something not even your super-lean chicken breast can claim.
One of the best ways to consume protein powder is to mix it into pre- and post-workout shakes and smoothies. Your pre-workout shake is helpful because it won’t sit too heavy in the stomach but keep it small since a 32-ounce blender full might be hard to keep down during burpees. For post-workout, combining whey protein with some potassium-rich fruit like bananas or strawberries in your smoothie to help with recovery. It is best to consume protein within 30 minutes post workout.
After a tough workout it is best to consume a mixture of carbs and protein—aim for at least 15 grams of protein. If you’re hungrier, there is no harm in eating more protein. It will help with managing your post-exercise crave.
I use Muscle Milk Whey Protein and I get it at Costco. I have tried many different kinds and this is just what I am using now. Whatever type of protein you choose, read the back label and look for a protein powder that contains less than five grams of carbs, less than 5 grams of sugar and two grams of fat per serving. It should also list protein as the first ingredient. Avoid any tubs that list “added amino acids” among their ingredients. These amino acids can be much cheaper than a whole protein, such as whey, and may not offer the same benefits. Other fillers to avoid include wheat grass, apple fiber, maltodextrin, or cellulose. They generally are used as inexpensive bulking agents and just take away from the protein you really want.