Celebrity Trainer Drew Logan’s life changed completely in 2004 when he suffered from three cardiac arrests. When he got back to work, he was dealing with short-term memory loss and was not capable of following a detailed workout & diet plan which he had devised earlier.
Miraculously, this incident changed his life for better as he devised a new workout and diet plan that is simpler to follow and gets you the results you want.
Logan has shared the entire plan in his book 25Days: A Proven Program to Rewire Your Brain, Stop Weight Gain, and Finally Crush the Habits You Hate—Forever. Have a look at the essence of it right here and start with it if you find it to be suitable. This workout and diet plan is meant for an average female. You can also find advice on following a protein diet and learn how to go about it.
The workout involves 5 simple exercises that you should do in order while jumping ropes for 30 seconds between two different rounds. If you are a beginner, you should do three rounds with 5 to 8 reps, and if you are at an advanced level of fitness, you should do at least 5 rounds and 15 reps. The exercises you need to do are:
Standing Band Rows
3 scrambled egg whites with some spinach and a single slice of skim mozzarella cheese that has low moisture.
1/2 grapefruit and a glass of water
2 sticks of string cheese with a small apple
Salad made up by using leafy greens, bell peppers, cauliflowers, etc. 4 oz. turkey, chicken or tuna, and half an avocado. Use balsamic vinegar and lemon as dressing. You can also add spices and pepper if needed.
A Greek yogurt without any added sugar and six strawberries
6 oz. baked salmon with black pepper and grated parmesan, sautéed spinach with garlic sea salt and half-baked peach with cinnamon
Advice on High Protein Diet
Do You Need It?
First, you need to decide whether you need extra protein or not. If you exercise your muscles a couple of times every week and lead an active life, then you can be benefitted as protein will help in healing the muscles after a workout.
You should not increase the protein intake if you lead a sedentary lifestyle and consider it to be a magic element that will melt the fat or give you six pack abs.
How Much Do You Need?
An average American man needs 30 grams protein in every meal while women need just 20 grams. If you are having a snack, men need 15 grams protein while women need 10 grams only. This is the basic protein need.
If you exercise your muscles a lot, they will need an extra amount of protein to heal. Protein intake also depends on your genetics, weight, height, activity level and your metabolic rate.
When to Have It?
If you want to lose weight, then you should exercise on an empty stomach, early in the morning and eat protein at four hours intervals throughout the day. You can even set alarms on your phone to eat protein every three or four hours so that you don’t miss it. Start the alarm after having a breakfast and have a snack or meal every time it goes off in the day. The frequency will depend on how much you are exerting your body. If you are training hard or being too active, your body might need protein every three hours, but if you are not that active, you can have it at five-hour intervals as well.
Protein Supplement Suggestion
Men should try egg, whey or casein protein and avoid soy protein. You should stick to protein isolate and prefer them over blend proteins as the former works faster and is more useful. Do not choose a supplement with fructose or saccharin but select one that has monk fruit or Stevia. Also, look for low carb shakes or bars and get your necessary carb intake from real foods like whole grains. Drew suggests Quest bars and One bars as ideal options that you might want to try!
Featured Image by Drew Logan / Instagram