I just wanted to post a quick tip on protein intake while on a calorie restricted diet. When calories are reduced (caloric deficit created), your body’s need for protein increases. Therefore, be extra aware of your protein intake during a calorie restriction.  Protein intake should be in the neighborhood of 1.0g/lb of body weight.  This will vary a little according to body fat, etc.  But generally speaking, this is a good place to start.

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The December boot camp schedule has been posted!  To view the schedule and register, please visit www.afsbootcamps.com!

BetterBodies Boot Camp is available to WCC members and non-members.

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Continuing with the theme from my last post, here are five exercises that you should include in your lower body workouts (but not at the same time):

1. Deadlift: Although this exercise strengthens pretty much the entire body, I recommend including it as a hip dominant exercise in your lower body routine.

2. Squat: One of the best overall strengthening exercises for the lower body.

3. Split Squat: Great unilateral exercise for strengthening the legs and improving stability at the hip. (back foot can be on the ground or bench as shown)

4. Glute Bridges: With the prevalence of hip flexor tightness and subsequent inhibition of the glutes, this is a great exercise to activate and strengthen this muscle. (can be done single leg as shown or double leg)

5. Multi-Directional Lunge: This is a great multi-funtional strengthening exercise that can be used as a great dynamic stretch as well.

(Bonus) 6. Romanian Deadlift, Single Leg: Because I’m partial to RDL’s, I couldn’t leave this one off the list.  Great hamstring/hip movement.

deadlift, glute bridge, lower body exercises, rdl, split squat, squat Hide