The truth behind the Popeye syndrome and protein

Throughout my career as a personal trainer, I think the most popular answer I have had when questioning female clients about their goals is this:

'I want to be toned but I don't want to get too big'..........

Little do they know that in the absence of the male hormone testosterone it is extremely difficult, if not impossible for a female to develop muscles anywhere near the size of a male. Of course like anything there are exceptions and some females are more genetically prone to building a bit more muscle, but for most of us there is nothing to worry about, I guarantee you are not going to look like popeye.

The next hurdle I have come across with most clients, male and female, is the amount of protein in their diet. Again many people will be under the illusion that if they consume protein they will end up building massive biceps for example which will bust out of their t-shirts because they are just so huge and bulbous! Again, NOT TRUE..............................  Of course it is perfectly true that protein is the macronutrient that builds and repairs muscles, but unless you are male and training specifically for hypertrophy (increase in size of muscle) this is not going be a problem for you.

Just so I don't go on too much I am going to list 5 reasons why you should be eating enough protein. For the record the recommended amount of protein you should consume to avoid atrophy (muscle wastage) shouldn't be less that 0.8g per 1lb of bodyweight. If you train regularly then you want to aim for about 1g per 1lb bodyweight.

5 Good Reasons to include enough protein in your diet.

1. If you come to a decision that you need to lose some weight the first thing you do is restrict calories. Just make sure that you don't restrict your protein! When you eat a protein rich meal, accompanied by carbs and/or fats you will feel fuller for longer and when the scale begins to drop you can be sure that it is fat you are losing and very little muscle. When you lose fat you will appear more 'toned' as you expose the muscle underneath.

2. Apart from building and repairing muscle, protein is responsible for building and repairing your skin, blood, cartilage plus much more......

3. When we think of protein we normally associate it with body builders and their boulder shoulders, six-pack, biceps and bulging pecs. But what about our heart? This is the muscle that keeps us alive and works hard every day pumping blood around our bodies and keeping us fit and healthy. How can we maintain cardiovascular health in the absence of protein?

4. If you don't eat a balanced diet full of protein, carbs and healthy fats it will eventually be detrimental to your health. Your immune system will suffer and you will be less able to fight infection and be more susceptible to ill health and disease. It is well documented that the countries which follow a healthy nutrition protocol have less rates of cancer, heart disease and consequently live longer.

5. Last but not least, if you accompany a healthy diet made of  at least 0.8g protein per 1lb of bodyweight and the rest made up of healthy fats and carbs with regular exercise, you are onto a winner.

I hope the above dispels any myths you may have heard and as always, message me if you have any questions relating to this blog. 

How to put an end to yo-yo dieting - part 1

Hi all! I have been absent for a while as I am going through some big life changes at the moment and consequently I am extremely busy. However, a chance conversation with a good friend last week has encouraged me to continue with my blogging and to do everything I can to ensure you get the correct information to assist you with your health and fitness goals.

It began with an impromptu lunch date and a chat about what we had been doing since our last meeting. She was telling me about the diet she had been following and how successful it had turned out to be.

'That's really good news' I replied, 'well done you!'

'Thanks' she said, 'I'm happy with my weight now and don't want to lose any more.'

I then asked her 'you have obviously been advised about the next step?'

'Oh,I don't really know, I hadn't thought about it' she said.

Unfortunately, this is so often the case with fat/weight loss plans, and many people end up reverting to their previous eating habits and gaining the weight they have previously lost. They then have to start again and end up where they began. And so on and on and on.........................

If this sounds familiar stay tuned for my next blog which will have all the information you need to stay on track and say goodbye to yo-yo dieting for ever!

Until next time,..........

Be the best version of yourself!

This week I am going to talk about realistic goals. The picture featured in this blog is of a client of mine who I trained for over 2 years. She made incredible progress but it didn't happen overnight - in the picture there is at least 18 months between the first and last images.

First of all Lu lost some weight (pictures 1 and 2) and then we began to build some muscle to make her look toned and tight (picture 3). The change in her physique is phenomenal and she worked extremely hard by training with me and using the macro nutrient breakdown I calculated specifically for her goals. So often we look at images of fitness models on facebook, instagram etc and aspire to become like them. This can only set us up for disappointment, as apart from the genetically gifted being few and far between, the images will invariably be adjusted by filters and other tools that are widely available online.


We are all very different and are all guilty of focusing on our bad bits. However, when we really put our minds to it the results we can achieve are incredible. Be consistent and don't try any quick fixes. Next time you look in the mirror focus on the positives, take pictures at the beginning of your fitness/weight loss journey and document the changes throughout. This is not a temporary change it is a lifestyle to be embraced and enjoyed!

If you are interested in achieving a toned and healthy physique, email me at faieeza_lucas@hotmail.com for more information on online coaching/personal training.

See you soon!