Recommended Daily Protein

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Want to Know How Much Protein you should consume each day? than you have to keep reading this blog as we take you through the journey of protein. :)

Protein is one of the three major nutrients that your body needs, alongside Fats and Carbohydrates. The reason why most diets are actually based on idea of increasing your protein intake and reducing carbohydrates and fat, in-order to accelerate fat loss is because protein plays a vital role in fat loss.
Whatch this Short video, as we ask our Health & Fitness advisor  Lloyd Chivandire  about Recommended daily protein.

Protein mainly comes from an animal sources; meat, fish, eggs, but you do find protein in plant sources as-well.
    Examples of plant based proteins:

  • Peas
  • Beans
  • Brussel sprouts
  • Spinach
  • Lentil
  • Broccoli


There is a difference between animal source protein and plant source protein. These are what we call complete Protein and incomplete protein. Best sources of protein are complete proteins, what that means that protein contains all the essential amino acids or the building blocks of cells that the body needs.

There are only a few, of the plan based proteins that are complete and these are the typical ones used in meat replacement products,
such as soya or hemp. But other then that, if you are not a vegetarian or you are not concerned about consuming animal based protein, then go for that instead, because they are better, they have everything that you body needs.Your body needs protein for several reasons as far as fat loss is concerned.

When you consume protein, your body releases a hormone called Glucagon. Glucagon is one of bodies most potent fat burners, without enough glucagon your body can’t burn lot of fat. Protein gives you an amino acids, and some of these amino acid are directly involved in fat metabolism. So for example, there are two amino acids that you get form protein, that form a third amino acid called L-carnitine. L-carnitine is amino acid responsible for taking fat out of fat cell, and delivering it to muscle cells,where your muscles can burn that fat for energy.

This makes protein very essential for fat metabolism. Now other then the protein sources like fish, eggs, and plant sources like soya and hemp you also get protein in form of supplements. However, some people don’t like to supplementing with the powdered form of protein,  because the think it is for  muscle building and adding size, but really that’s not true.  Protein supplements is one of the ways of making up your Recommended Daily Protein for your goal. Nevertheless protein is essential for both, muscle development and fat loss and general health as well.

How much protein should I be should consuming?

The guidelines stipulate that for fat loss, an average person should consume anywhere, between about 0.8 gram at minimum per Kg of thier body weight up to about a 1.3 grams. People trying to build muscle or an extreme cases diet for example, can consume as much as 1.8 grams of protein per Kg of body weight in total per day.

That is the general guide, Based on the numbers above, do you already get enough protein per day? but most important thing is for you to establish, whats your protein intake is at the moment and if its less then, that shown on the chart, then you know you have to increase daily consumption.

I found great free application to track your daily macronutrients, I recommend this to my clients too.

Thanks for  reading this blog.




Tony is a Founder of GetBodyFit. a certified personal trainner. After many years of experiance in the science of body improvement, Connect with Tony Google+.

What can we all learn country like Georgia?

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I’m just back to work after taking two week off to reenergise and recharge my brain. It’s my first proper week back from Georgia. It is a really cool place around the corner called ‘Georgia’. It lies at the Eastern end of the Black Sea. It’s also a country, where origins of winemaking tradition started.

Those of you who know me, probably know Georgia is my Birthplace and I lived there, until I was about 14 years old. I have lots of fun memories there.


Watch this short video I made, while I was there helping my friend, George to prepare the Chilly Plantations.

My uncle David, and friend George

My uncle David, and friend George

What can we all learn county like Georgia:

The Problem of fat
I live in a county, where obesity and sedentary lifestyle are one of the main causes of deaths. in fact scientist predict by 2020 nearly 60% UK population would be overweight and subsequently unhealthy.
(Well on a fun side you could say that, I wouldn’t struggle to find clients, my job would be safe.) but in my opinion, thats recipe for a happy disaster. Firstly, I never got into the profession to profit on somebodies health. I’m truly passionate people’s health and well being. I would rather help save lives now, and put up a fight later on.



I believe the best way to tackle weight problem, is to help people by not putting on too much weight the first place. But, you and I probably know all too well, seeking professional help for many people is the last thought in their mind. especially when it comes to body issues, however it should be top of your priority, remember this is your health we are talking about.
If you are concerned about your weight and health, seek for help and ask advice to a health professional or your doctor.
Having a healthy body is literally priceless, normally it only involves little discipline of  healthy, balanced diet and regular exercise, having helped many people with their goal, these should be sufficient in most instances.


So, What can we all learn county like Georgia:

* Wake up early, (as Georgians like to say, wake up with the Sun)
* Work with nature
* Eat seasonal food
* Cook fresh produce
* Be Outdoors
* Do some physical work
* Make exercise a daily part of your lifestyle
* Spend time around people you enjoy



Over the years our biological make up has not changed at all, however our lifestyles have. We’ve all been ginetically bred over the millennia for a great deal of physical activity, to run and walk and hunt and fish and ride and herd. But in a very short span of time that all changed.

Now we spend huge blocks of time indoors under artifical light, exposed to all kinds of foreign chemicals, leading sedentary lives in front of TVs or computers or riding around cars.

But there are still some parts of the world that have maintained the old traditional ways of doing things, and I’m happy to see Georgia is one of them. well, at least for now.


I hope you enjoyed reading this little blog, and want to encourage you to express your opinion.

Tony from Georgia



Tony is a Founder of GetBodyFit. a certified personal trainner. After many years of experiance in the science of body improvement, Connect with Tony Google+.

Healthy Breakfast Recipe: Video

Nutrition No Comments

Hey there, Its Tony from GetBodyFit Here, and in this video I want to share how to prepare a simple breakfast, that will give you all the nutrients and minerals your body needs throughout the day.

This is actually a typical breakfast, what I would normally have, when I’m busy. Just under 5 minutes, it shouldn’t take you too long, if you follow the instructions.

Healthy Breakfast | Video


For This Recipe you’ll need four different ingredients. So here we goo!

  • Porridge -100 Grams,  Make Porridge with Organic Oats, add about 150ml still water, if it feels little too dry you can always add extra water.
  • Linseeds - 30 – 50 grams,  This is the powerful seed, that provides all Omega three fatty acids, that your body needs for the cardiovascular health.
  • A Raw Sunflower Seeds – 30 – 50 grams, make sure they are not roasted,  when these are heated they do lose lot of goodness.
  • Whey isolate protein – 1 to 2 Scoops, Whey isolate protein is the highest forms of protein. It also gives your body extra protein for building muscle. Those of you who are dieting and trying to decrease body fat, whey protein is also good source of supplement to add.

Ingredients for Breakfast Video

Normally, This breakfast should keep you full for about 3-4 hours, again you should try to eat 5 to 6 meals a day if you are trying to lose weight and decrease body fat. because body need constant energy going in and out.

Some point of the day you have to exercise. but we are going to cover that in next video. Advanced Dumbbell workout

Thats it for this quick video, hope you’ll try this recipe at some point this week, or next. Its really not that hard to make.

Thanks for watching this.


Take care, Good Bye.


P.s. Just wanted to mention if you live near Kingston Upon Thames, you can purchase some of these ingredients at Panacea Health & Beauty Kingston, and their lovely staff would there to greet you.


Tony is a Founder of GetBodyFit. a certified personal trainner. After many years of experiance in the science of body improvement, Connect with Tony Google+.