How Much Protein Should You Eat?

Orlando personal trainer Meral Ertunc protein intakeHi everybody, here’s some basic information about how much protein helps shape a workout body? Do you know how much protein that you should take in if you’re trying to lose some body fat and put on some lean muscle?

Note: Before you start any exercise program or begin to change your diet, be sure to go to your doctor and talk about your health challenges. Get your doctor’s OK to start any workout program if you have medical issues, or injuries.

Increase Protein Intake

Today I’m going to talk about how much protein you need to intake if you started a exercise program to lose some body fat put on some lean muscle and just feel healthy and fit.

Each day you should consume one gram of protein per pound of body weight. For example, if you weigh 170 pounds, try to eat 170 grams of protein a day.

It can also be overwhelming for people to take in one gram of protein per pound per body weight: that seems to be a lot for most people.

For a reference tool, a piece of meat that is the size of the palm of your hand has roughly 25 grams of protein.

Ideal Protein Sources

Winter Park Fla Personal trainer chicken protein

Ideal protein sources include beef, chicken, turkey, fish, egg whites, whey protein and soy protein.

The majority of the people that come to me start an exercise program to lose weight will take in anywhere from 50 to 70 grams of protein a day.

The rest of their calories all come from carbohydrates. Most likely this is one of the reasons they are gaining weight.

Start Protein Increase Slowly

I say that if it’s too difficult to take in one gram of protein per your body weight, start slow.

For example, if you weigh 170 pounds try to get in 100 grams of protein a day. You can slowly increase your protein intake each day to get to your goal.

Thanks for following Body Lines by Meral. If you’d like to find out more about one-on-one personal training sessions please contact me by e-mail. All training sessions are personalized to your special needs, your body shaping and personal fitness goals.

Keep Working Out to Control Holiday Weight Gain

workout with personal trainer meral ertunc maitlandHi everyone happy holidays from Meral! I’d like to share a message today on how to stay fit throughout the holiday season.

If you want to prevent weight gain you have to keep working out through the holidays. Don’t stop training, just keep working out. Do your aerobic activities and lift weights to stay active.

Thanksgiving, all the way through New Year’s there are many parties such as family events, office parties, cocktails, hours to get together with all your loved ones to celebrate this wonderful season.

If you wait until January or February you’ll be overwhelmed trying to get fit again and lose weight. Maintain your work outs!

Everyone Indulges Over the Holidays

We all want to indulge in those yummy Christmas cookies, cakes and potluck lunches. I recommend that you keep up with your workouts as much as possible throughout the holidays. Don’t stop working out but make time for workouts so you won’t gain as much weight.

Must Do Aerobics and Weights

winter park fl best personal trainerYou must do your aerobic activities and weight training and it might be difficult at times because you’re so strapped for time.You’re busy doing Christmas shopping having office parties… but if you don’t want that scale to start creeping up, then I recommend that you maintain and keep your workouts as much as possible.

At least you won’t be gaining the weight, you can maintain your weight and you can indulge in some holiday festivities.

Don’t Wait Until January and February

Most likely I’m gonna see most of you middle of January, February coming in and getting in a panic that summer’s around the corner and you have gained weight and body fat has increased.

Average Weight Gain: 6 to 9 pounds!

The average person gains from Thanksgiving throughout New Year’s anywhere between six to nine pounds! It’s so easy to put the weight on, but when it comes to taking that weight off, it’s extremely difficult, challenging and frustrating. You have to work so hard and diet that you get stressed out.

So if you want to indulge throughout the holiday season remember to keep training hard and you won’t be gaining that weight and you can maintain that fit body.

Have a happy, healthy and safe holiday season!

How Long Will It Take Me to Lose Weight?

Orlando personal trainer Meral Ertunc healthy nutritionToday I want to talk about the number one questions that my clients always ask me: how long will it take me to lose weight?

Everyone’s different when it comes to losing weight. It all depends on your metabolism, genetics, and your age.

3 People, 3 Workouts, 3 Results

Similar Age, Different Exercise, Healthy Food

So what I did is I took three clients that are approximately the same age–give or take two years apart–in their 40s–and they have children and their main goal is to drop some body fat, increase tone and muscle, and overall just feel more healthy.

So I put them on a really good, clean, eating and healthy nutrition program.

Client 1

Works Out 6-7 Times Weekly

One client is dedicated to working out 6 to 7 days a week doing aerobic activities and also weight training.

Client 2

Works Out 2 Times Weekly

The second client has only time to work out twice a week with weights and cross training and maybe do twice-a-week aerobic activity.

Client 3

Works Out 3 Times Weekly

The third client is able to work out about a half hour a day three times a week, play tennis on the weekends.

All three clients start at the same time.

The Results

Client 1

The person that works out the most–6 to 7 days a week–with the clean eating nutrition program is barely dropping 1 pound a week and she is working out.

Client 2

The second client is working out twice a week with weight training and doing aerobic activity two times a week and she has dropped 7 pounds in two weeks.

Client 3

My third client is working out for a half an hour three times a week with weight training and playing tennis on the weekends and is struggling with weight loss.

As I mentioned, all three clients are in a very good, healthy nutrition program.

The Details

Meral Ertunc Push Up WorkoutsThe first client does not cheat whatsoever. She’s very strict with her food intake and is very dedicated to 6 to 7 days a week to workout.

The second client likes to drink wine, she’s not so strict with her nutrition but she does eat clean (healthy) 90% of the time.

The third client is dedicated to her workouts and her tennis but misses her meals. Even though she eats clean food she doesn’t eat enough and her metabolism is very slow.

The Reasons

So when someone asks me how long will it take to lose weight…again it just depends on your metabolism, your age, how dedicated are you in weight training, how focused you are on your meals and doing all your aerobic activity.

I always tell my clients: if you’re dedicated to your workout, your nutrition, drinking plenty of water, getting enough sleep and you’re still struggling with your weight, I recommend that you do go to get some blood work done.

Not Getting Results?

Willpower is Key

Eat well with fresh broccoli healthy nutritionMake sure that you don’t have any issues with your thyroid or your glucose levels, etc. and all your blood work comes back really healthy and clean. It could be that you’re just not pushing hard enough in the gym.

You need to get a little bit more intense with your workouts, do a little longer aerobic activity. If it’s at 45 minutes, bump it up to an hour to an hour and a half.

Each day write down everything that you’re eating. Make sure you’re not missing any meals, drinking plenty of water. Remember you can’t get in shape in one day, just like you can’t live your life in one day.

Patience, commitment, willpower is everything when it comes to losing weight, feeling fit and happy.

personal trainer maitland flHi everyone I am Meral Ertunc I am the owner of Body Lines Personal Training in Maitland Florida.

You may watch the video called, “How Bosu Ball Training Strengthens Your Core,” on the Body Lines by Meral YouTube Channel.

Today I’m going to go over Bosu Ball training. Bosu ball training is a great core exercise, strength exercise, flexibility exercise. There’s a lot of balance involved here this could be very advanced movement or it could be very beginner movement.

A lot of people get a little nervous when they start getting on top of the Bosu ball because it is very wobbly but it’s going to help you build strength, flexibility and get your core really nice and strong.

I don’t recommend people that are over 70 years of age being on top of a Bosu ball. I just feel that that could let up to a little bit of an injury.

What is Bosu Ball Training?

Bosu ball training should be done with supervision until you know what you’re doing. You could easily injure yourself it you tryOrlando personal trainer Meral Ertunc explains Bosu Ball Training to do something on your own. Bosu Ball Training is done with your own body weight. Some people have never done Bosu ball and they may have a lot strength already built up that they can go ahead and do this right when I teach them.

And a lot of people they don’t have any strength. But you can build your strength on the Bosu ball to get more advanced.
I’m going to go ahead and demonstrate some exercises on the Bosu ball. I’ll start with a beginner exercise and then show you a intermediate exercise and an advanced exercise.

What Exercises Can You Do On Bosu Ball?

OK first this is a beginner exercise. Bosu ball is a little wobbly like this. This is a hard surface. What I want you to do is to get right on top of it. You’re going to go ahead and do a push-up. Your knees are going to be bent you want your back nice and straight and you’re going to come all the way down and you’re going to push up. OK this is a beginner Bosu ball push-up here OK?

Now, if you want to do a little bit of an intermediate you’re going to be up on your toes and you’re going to go down deep and push up. Down deep and then push up.

Now if you want to be a little bit more advanced have one leg out  lot of balance here if you notice. Here and push. Here and push. Back is nice and straight engage that core and you’re pushing up. This is more of an advanced Bosu exercise.

Once again my name is Meral Ertunc I am the owner of Body Lines Personal Training in Maitland Florida and this is Bosu Ball training. Thank you.

TRX training with meral ertunc orlando

Orlando personal trainer Meral Ertunc explains TRX training.

Hello everyone, my name is Meral Ertunc I am the owner of Body Lines Personal Training Studio in Maitland Florida. Today I’m going to answer some questions about TRX Training.

If you want to watch the video go to my YouTube channel and watch, “How TRX Training Gets You in Shape.”

How Does TRX Training Get You in Shape?

TRX training is suspension training for your body weight. It helps you build your strength, core, flexibility and balance.
TRX is for just about anyone. You could be a beginner, you could be an advanced athlete, it’s for everyone.  You just have to modify it to make it more challenging or  you just have to basically start as a beginner.

How Does a New Client Start?

We Go Over Your Goals, Health, Issues

When I start a brand new client I will always first go over each exercise with them. Showing them exactly how the form is done, making sure I watch them, make sure that they are correct on their form which is very important with TRX. When you’re training with me in my own studio, I will stand right next to you and guide you and watch you and make sure that you are using proper form in each and every exercise and motivate you.

Cross Training

In Body Lines by Meral training we do a lot of cross training. So TRX is always a part of our exercise program. We’re going to be

Personal trainer Meral Ertunc

Personal trainer Meral Ertunc uses cross training and TRX training.

doing weight training, we cross train with weights, then TRX we just go back and forth. We don’t really do half an hour of just nothing but TRX training. I incorporate all the different type of exercises all together for your workout.

We Work at a Pace You Can Live With

Anytime that you’re uncomfortable or if an exercise to hurt you I will go ahead and modify and do a different type of exercise to make sure that you are getting the benefits and the correct form to make sure it’s going to help you.

My Job is to Be Your Coach

As a personal trainer, my job is to be your coach. It’s to motivate you. It’s to make sure that your form is correct. It’s to basically stand there and make sure that you’re getting the best workout during the time that you’re in your studio training with me.
Hello everyone my name is Meral Ertunc I am the owner of Body Lines by Meral Personal Training studio in Maitland Florida.

If you need to reach me to setup a free consultation you can go to my website BodyLinesByMeral.com and there is an e-mail contact information. Just e-mail me and kind of go over what your health and fitness goals are and then I will get that e-mail and contact you as soon as I’m available. Thank you.

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