Advertisement

Sign up for our daily newsletter

Advertisement

Maximum intake of protein per day to lose weight: Protein Intake — How Much Protein Should You Eat per Day?

Lose Weight.

William Murphy
Thursday, January 12, 2017
Advertisement
  • J Endocrinol.

  • Here's how it works:. Because when you're looking to lose weight, extra protein can help you control your appetite and minimize muscle loss.

  • A study in the American Journal of Physiology—Endocrinology and Metabolism showed that those doubling the recommended daily allowance actually were able to preserve and build muscle better.

Check out these nutritional resources

For one, consider loze type of animal — does seafood cause the same issues as red meat, for example? If you want to maintain a high protein diet, the details matter: Find out from your doctor if you have any health conditions such as kidney disease that might make such a diet risky Get your protein from healthy sources such as low-fat dairy products, fish, nuts and beans, lean chicken and turkey; avoid proteins sources that contain highly process carbohydrates and saturated fat Spread your protein consumption across all of your meals throughout the day Choose a well-balanced diet that includes lots of vegetables, fruits, and fiber; the Mediterranean diet or the DASH diet are good starting points. The International Society of Sports Nutrition says a range of 1.

Weight Loss. Postpartum anxiety is invisible, but common and treatable. So how can you tell exactly lowe much protein do you need to maintain your muscle and lose weight? Proteins consist of smaller molecules called amino acids, which link together like beads on a string. This is a detailed article about how eating protein for breakfast can help you lose weight. Can too much protein be harmful?

But some experts suggest that these recommendations are all wrong and that we should be consuming more protein, up to twice the standard maximmu. Jenna Fletcher is a writer specializing in health and wellness. Dieter is the Chief Scientific Advisor at Outplay Inc and Harness Biotechnologies and is active in health technology and biotechnology. Whatever the diet and whatever the claim, there's a good chance that it is, indeed, too good to be true.

Want to take things up a notch? This daily protein target can help you focus on body recomposition, or gradually burning fat and building musclewhile focusing on your health. Here are the next steps on your journey to customize your nutrition:. An 8-ounce serving of beef weighs grams but only contains 61 grams of protein. Protein is the most satiating of all the macronutrients 1. It is becoming more apparent that higher protein intake has some serious potential benefits for dieters. Necessary cookies are absolutely essential for the website to function properly.

Calculating Protein for Weight Loss

For instance, this study began in the 80s. What are your concerns? Neither your address nor the recipient's address will be used for any other purpose.

Here's how it oof Calculate basal metabolic rate BMRor the calories your body burns simply by being alive. He received his B. What's a protein lover to do? Then start with "maintenance. Dieter is the Chief Scientific Advisor at Outplay Inc and Harness Biotechnologies and is active in health technology and biotechnology.

However, the best protein intake is inttake. Here are the most popular ones from BodyFit:. Want to take things up a notch? According to a July study in the International Scholarly Research Notices Nutrition Journalpeople who eat too much protein may be at an increased risk for bone disorders, kidney and liver problems, certain cancers and heart disease.

Post navigation

Supplements can help you accelerate your results and support your training once you have your protein target and training in place. Gain Weight Many people take what sounds like a simple approach to gaining weight: Eat all the protein they can handle and train as often and as hard as possible. A study in the Spril issue of the American Journal of Clinical Nutrition noted that when a person ate 25 to 30 grams of protein per meal, there was a reduction in appetite and body weight. Endurance athletes also need significant amounts of protein — about 0. But your goal should be to lose more fat than muscle.

Tk average protein you will take is approximately 1. This is to reduce the common chronic illnesses in the elderly states, such as osteoporosis and sarcopenia Here's how much you need and how to measure it for each meal. You need enough protein to help in the recovery of muscles injuries and to boost your immunes system. When it comes to weight loss there is one macro the resigns supreme - protein!

Redman, PhD. Kristi Wempen, R. Are high-protein diets safe for kidney function? A higher protein intake can help build muscle and strength Muscle is also your storage place for carbs in the form of glycogenmeaning you can process carbs and store them more efficiently, the more muscle you have - leading to less body fat storage.

Misgendering: What it is and why it matters. Any assumed detrimental effects of protein on kidney function are outweighed by its positive effects on these risk factors. Dietary protein — its role in satiety, energetics, weight loss and health. Eating more protein makes it much easier to stick to any weight loss diet — be it high carb, low carbor something in between. Protein and healthy aging.

Which Goal and Activity Level Should I Choose?

Dat intake as been scientifically proven to have no side effects, however, there are few speculations that high-protein diet can cause kidney damage and osteoporosis but not yet proven. Pick a muscle-building workout plan. People are far less likely to stick with a nutrition or diet plan if they experience high levels of hunger.

More may not be necessarybut there is little evidence that more is unsafe. And on a 2, calorie diet, this will equal out to 50 to grams of protein a day - quite a large range! Lean muscle mass burns more calories than fat, even when the body is at rest. While there are many benefits to dietary protein, there are four main areas that have direct effects on weight loss:.

Regardless of muscle mass and physique goals, those who are physically active need more protein than those who are sedentary. To get this clear and to avoid misinterpretation, it is important to tackle this first. Share on Pinterest. It will also enable you to get into ketosis, a normal metabolic process with significant health benefits. Moderately active: You exercise times a week and stay moving throughout the day with non-exercise activities.

Protein Intake Calculator

Recent advances in determining protein and amino acid requirements in humans. Protein and healthy aging. The men trained hard — lifting weights and doing high-intensity intervals 6 days a week. People who exercise regularly also have higher needs, about 1.

Josse, Stephanie A. Leave A Comment. If you progein healthy protein foods during meals and snacks, you can meet your daily protein needs. So calories is around grams of protein per day. Close Health Alerts from Harvard Medical School Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss This protein-deficiency disease is known as kwashiorkor, and we often see it in people who have suffered famines or who are living on a low-protein diet.

But opting out of some of these cookies may have an effect on your browsing experience. Garage Gains. Several different lines of research have all pointed to the same thing: higher protein intakes tend to provide more satiety and less hunger. It boosts your metabolic rate and causes a spontaneous reduction in calorie intake. Popular Recent. He received his B.

Related Stories

Determining how much protein to eat per day is important for any lifter, athlete, or person, period! Popular Recent. Therefore you will need about 0. Actually, protein intake per day may determine how fast you will lose weight or gain weight.

Manninen AH. When calorie restriction for fat loss is considered, some research suggests between 2. The best way to reap protein benefits is to incorporate it into your diet over the course of a day, starting with breakfast. Eating a high-protein plant-based diet improves health outcomes compared to low-protein diets and high-protein animal-based diets. This document is subject to copyright.

A weight-based recommended daily allowance RDA of 0. Want to take things up a notch? Vegan and paleo: Pluses and minuses to watch. Choosing "maintain current weight" will give you a portein intake of around 1 gram per pound of body weight, a target many experts recommend for overall health and athletic performance. To get targets for the other two, as well as a daily calorie target, use the Bodybuilding. Protein also does not have any negative effects on kidney function rather prevents the risk factors of kidney damage This chronic illness results in a reduction in muscle mass, very common in old people.

Recent Blog Articles

Also a high protein diet that contains lots of red meat and higher amounts of saturated fat might lead to a higher risk of heart disease and colon cancer, while another high protein diet rich in plant-based proteins may not carry similar risks. You can do this using food labels, as well as by weighing out your food on a food scale and using one of the many online nutritional databases. First time tracking your protein? Proteins consist of smaller molecules called amino acids, which link together like beads on a string.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Whatever the diet and whatever the claim, there's a good chance that it is, indeed, too good to be true. You also have the option to opt-out of these cookies. Thanks for visiting. Calculating Protein for Weight Loss. Fitness coach Vince Del Monte says in the article, "From Here to Macros: 4 Steps to Better Nutrition" that you quickly learn to "eyeball" quantities of both calories and macronutrients after just a few weeks of practice.

ALSO READ: Upper Gi Bleeding Surgical Management Of Hypothyroidism

Pounds Kilograms. Eating plenty of protein has numerous benefits for weight loss, muscle gain and health. And as it turns out, each macro requires a different amount of energy to digest. Do prefer real food against supplements. This suggests that if you are trying to lose weight, cutting calories alone is not as effective as cutting calories and increasing your daily protein intake.

First time tracking your protein? This is a detailed article about how eating protein for breakfast can help you lose weight. Don't miss your FREE gift. Right-sizing opioid prescriptions after surgery. When doing exercise, you will need more protein as compared to someone who does not perform any fitness exercise. Protein is thought to be the most thermogenic of all the macros - causing a small spike in metabolism to digest protein foods compared to fat and carbs 2. Other circumstances that can increase protein needs.

Know Your Goal

Healthy brain, healthier heart? Here are the next steps on your weight loss journey: 1. Use it as a post-workout reward or as a healthy meal replacement anytime.

  • Redman, PhD.

  • Here are the next steps on your weight loss journey:.

  • People recovering from injuries may likewise need more protein

  • Protein intake per day plays a major role in life including protecting the body from chronic illnesses.

Here are 10 science-backed reasons to eat more protein. Protein has been shown to promote satiety, help maintain lean body mass, increase the thermic effect of food slightly, and can reduce how efficient the body is at storing extra calories as body fat. DOI During weight loss, overeating protein results in much less stored body fat than overeating on carbohydrates or fat. For instance, this study began in the 80s. Your body produces some of these amino acids, but you must obtain others known as essential amino acids via your diet.

Redman, PhD. This is especially true for males years of age, who the Dietary Guidelines for Americans advise to decrease meat, poultry and egg consumption. New assessment techniques like IAAO are giving us a more precise idea of protein use, which means that we may see recommendations change in future. Right-sizing opioid prescriptions after surgery.

Get your results!

Since the body uses protein most effectively when you have it at regular proteibdivide your daily intake into four equal amounts for breakfast, lunch, a snack and dinner. March 30, By using our site, you acknowledge that you have read and understand our Privacy Policy and Terms of Use. Cardiovascular health has never been more imperative, as those with poor heart health can find themselves at an increased risk of COVID When it comes to weight loss there is one macro the resigns supreme - protein!

Nuts and quinoa can also offer a plant based boost of protein. Here are the most popular ones from BodyFit:. Actually, a male with an average weight will take 56grams of protein per day, while a female with an average weight will take 46grams of protein per day. The importance of eating enough protein can not be overstated. Elderly people may need more protein as compared to young people. Dial in this nutritional priority to take control of your nutrition and nail your goals!

New information could change our thinking about inake maximum safe amount, but until we know more about the safety, risks and benefits of high protein diets, this seems like a reasonable recommendation. What if I do want to use a protein supplement? Nitrogen balance as an indicator of environmental impact: Toward sustainable agricultural production. Article Sources.

Are high-protein diets safe for kidney function? If you're a typical dieter, you've probably wondered, " how much intakf should I eat to lose weight? What about the average person? Proteins are the main building blocks of your body. With 0. Your message. At Precision Nutrition, our inbox is filled with questions about the pros and cons of eating more protein.

Get your results!

Some newer studies show moving some protein from supper to breakfast can help with weight management by decreasing hunger and cravings throughout the day. J Food Sci. For example, people that eat very high protein diets have a higher risk of kidney stones. Home Health. Hug some lentils today.

It helps in preventing several health complications and enables you to stay a healthier life with your family members During periods of weight loss, there are often times where more energy is consumed than expended. For example, people that eat very high protein diets have a higher risk of kidney stones. And it is commonly believed that eating more protein overall may lead to tiny increases in your daily metabolism and overall energy expenditure. Then learn how to portion your food choices to fit your macros and start tracking your daily intake using a macro-friendly app. If this doesn't make the scale go up after a couple of weeks, you may need to add a few hundred more calories from carbs or fats—probably not more protein.

Your daily protein goal is on its way to your inbox now! Use this handy visual guide to see a day's worth of meals across 3 different macronutrient ratios! However, take care to avoid those that tk maximum intake of protein per day to lose weight high in mercury, such as shark, swordfish, tilefish, and king mackerel 19 What foods will work best for you depends on your dietary preferences, budget, and eating style, which is why we've collected a comprehensive list to serve every type of circumstance in the "Ultimate List of 40 High-Protein Foods. But again, this amount can vary widely from one person to the next, And of course, you have to have the muscle to begin with.

Increase Protein for Weight Loss

Here are 10 science-backed reasons to eat more protein. If you are overweight, your weight is adjusted before calculating your protein needs in order to avoid overestimating. Close Health Alerts from Harvard Medical School Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss

But your goal should be to lose more fat than muscle. Elderly people may need more protein as compared to maximum intake of protein per day to lose weight people. Weight Loss. For over 10 years, members of BodySpace have been helping each other build their best bodies. According to a July study in the International Scholarly Research Notices Nutrition Journalpeople who eat too much protein may be at an increased risk for bone disorders, kidney and liver problems, certain cancers and heart disease. Evidence suggests that eating protein can increase the number of calories you burn by boosting your metabolic rate calories out and reducing your appetite calories in 1.

Currently, Dr. Increasing lean muscle mass can help a person lose weight because muscle burns slightly more calories than fat according to the Mayo Clinic. You can convert your body weight from pounds to kilograms by dividing by 2. Recent Blog Articles. Can wearing contacts harm your vision? Knowing your protein goals is only half the battle, you still ended to figure out how that translates into food choices.

Disclaimer:

Here are 20 high protein foods that can help you lose weight, feel great, and gain…. Protein is very essential when it comes to losing weight on keto menu. Generally, animal protein provides all essential amino acids in the right ratio for you to make full use of them.

  • Eating more animal protein was associated with a higher risk of death… if you were also doing something else that was a risk factor.

  • Does protein have any negative health effects?

  • Protein and amino acids are primarily use to create bodily tissues, form enzymes and cellular transporters, maintain fluid balance, and more. Any assumed detrimental effects of protein on kidney function are outweighed by its positive effects on these risk factors.

  • Therefore you will need about 0.

  • Vegan and paleo: Pluses and minuses to watch. This makes sense, as animal tissues are similar to your own tissues.

When doing exercise, you will need more protein as compared to someone who does not perform any fitness exercise. Fast-Twitch Vs. Another example, whole egg weighs 46grams but only contains 6 grams of actual protein. Right-sizing opioid prescriptions after surgery. Protein is just one of the three macronutrients.

ALSO READ: 40 Minute Workout Lose Weight

Proteins consist of smaller molecules pdotein amino acids, which link together like beads on a string. Fortunately, in recent years cervical cancer cases and the deaths resulting from it, have dropped significantly. Muscle is also your storage place for carbs in the form of glycogenmeaning you can process carbs and store them more efficiently, the more muscle you have - leading to less body fat storage. Schneider, R. This article examines the optimal amounts of protein and how lifestyle factors like weight loss, muscle building, and activity levels factor in.

But we do know that eating up to 4. A common recommendation for gaining muscle is 1 gram of protein per pound 2. Read News. There are other reasons to skip the supplements and include protein foods in your diet. Extra protein intake can also lead to elevated blood lipids and heart disease, because many high-protein foods you eat are high in total fat and saturated fat. In fact…. Please ensure that there are no additional spaces after your e-mail address.

Calculate Your Protein Needs in Minutes

For one, consider the type of animal — does seafood cause the same issues as red meat, for example? High-quality proteins have more limiting amino acids, which means the bottleneck is lessened and our bodies can use that protein source better. A weight-based recommended daily allowance RDA of 0. Protein Supplements.

  • Here are some foods that may be associated with reduced fertility. New assessment techniques like IAAO are giving us a more precise idea of protein use, which means that we may see recommendations change in future.

  • In general, the American College of Sports Medicine ACSM makes the following daily protein recommendations, saying that 10 to 35 percent of your daily calorie intake should come from protein. Therefore, the amount of protein to take is as a woman is at least 46 to 75 grams daily, while for a man 56 to 91 grams per day.

  • Other scientists have estimated protein needs to be a minimum of 0.

  • Regardless of muscle mass and physique goals, those who are physically active need more protein than those who are sedentary. The average protein you will take is approximately 1.

  • Actually, protein intake per day may determine how fast you will lose weight or gain weight. If you want to lose weight, aim for a daily protein intake between 1.

It is becoming more apparent that higher protein intake has some serious potential benefits for dieters. The ACSM suggests upping your daily protein intake to 0. A well-designed program is an essential part of turning hard numbers like calories into hard-body results! Protein is one of the three major "macronutrients" along with carbohydrates and fat. Right-sizing opioid prescriptions after surgery. Protein is thought to have some well-documented satiating effects, particularly while on a diet 567. There are three main arguments for why you should consider consuming more protein when looking to shed pounds.

ALSO READ: Lose Weight Before And After Men Weight

Nutritional Guidelines suggest a daily intake of 1. Well, protein especially animal food provides the most essential amino acids that help maxijum faster gain of strength, muscle mass, and optimal body functions. Related Posts. Necessary cookies are absolutely essential for the website to function properly. What you eat might affect your fertility. Another way to consider protein needs is by looking at macro balance. When calorie restriction for fat loss is considered, some research suggests between 2.

  • Postpartum anxiety is invisible, but common and treatable. Some people believe that a high protein diet can cause kidney damage and osteoporosis, but science does not support these claims.

  • No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Protein is hard to store as body fat During periods of weight loss, there are often times where more energy is consumed than expended.

  • Since we need protein to grow, maintain, and repair our tissues, hormones and immune system, there are times we need more protein.

  • Protein is thought to be the most thermogenic of all the macros - causing a small spike in metabolism to digest protein foods compared to fat and carbs 2.

  • Some people believe that a high protein diet can cause kidney damage and osteoporosis, but science does not support these claims.

E-mail newsletter. Land, irrigation water, greenhouse gas, and reactive nitrogen burdens of meat, eggs, and dairy production in the United States. This would equal out to roughly 40 to 55 grams of protein a day for a pound adult. Protein is thought to be the most thermogenic of all the macros - causing a small spike in metabolism to digest protein foods compared to fat and carbs 2. Written by Freydis Hjalmarsdottir, MS. The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons. Lean meats, dairy, and seafood contain iron, calcium, niacin, and thiamin.

Well, protein especially inta,e food provides the most essential amino acids that help in faster gain of strength, muscle mass, and optimal body functions. Protein is an important macronutrient that is involved in nearly all bodily functions and processes. Eating plenty of protein has numerous benefits for weight loss, muscle gain and health. A well-designed program is an essential part of staying motivated and seeing results. For example, people that eat very high protein diets have a higher risk of kidney stones.

Why protein?

Can too much protein be harmful? However, there are many vegetarian sources of protein that you may overlook. Here are the next steps on your journey to customize your nutrition: 1.

We see these emotions every day in our hospitals. In some people, this decreases longevity. However, roughly 1. Let's do this! Atkinson, Mark A.

ALSO READ: Body Mass Index 35 Kg M2

In fact, you can eat more protein without making any drastic changes to other things in your diet. If you had a plant-based diet i. Get your results! Muscle is eay your storage place for carbs in the form of glycogenmeaning you can process carbs and store them more efficiently, the more muscle you have - leading to less body fat storage. Few nutrients are as important as protein. But some experts suggest that these recommendations are all wrong and that we should be consuming more protein, up to twice the standard recommendations.

While there are many benefits to dietary protein, there are four main areas that have direct effects on weight loss:. Indicator amino acid oxidation: concept and application. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Nutrients8, ; doi

Recent Blog Articles

Therefore, you will need to take 1 to 1. If this doesn't make the scale go up after a couple of weeks, you may need to add a few hundred more calories from carbs or fats—probably not more protein. Please note the date of last review or update on all articles. While there are many benefits to dietary protein, there are four main areas that have direct effects on weight loss:. For bigger muscles and lean body you need to take at least 1.

However, roughly 1. Patient Stories. But be sure that, like all things, you find a balance. Here are some foods that may be associated with reduced fertility.

  • Plus, some researchers have gone so far to say that studies relying on subjects to recall what they ate are basically worthless because human memory is so inaccurate. Can I eat an all-protein diet?

  • Supplements can help you accelerate your results once you have your protein intake and training in place.

  • Smith, MD; et al Leanne M.

Weight gain and dehydration, along weight not not feeling well, can all be clues you are overdoing it. Her writing has been published across the web on many leading health and wellness, medical, and women's sites. This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gainweight lossand weight maintenance. To maintain healthy body weight, you need to eat enough protein every day that is, 0. Use it as a post-workout reward or as a healthy meal replacement anytime. Protein is the most satiating of all the macronutrients 1. This would equal out to roughly 40 to 55 grams of protein a day for a pound adult.

But your goal should be to lose more fat than muscle. For a woman should take at deight 46 to 75 grams daily, while for a man 56 to 91 grams per day. These linked amino acids form long protein chains, which then fold into complex shapes. For example, doing exercise, your age, lose weight or gain weightyour medication condition, and many others 3.

Disclaimer:

Ideally, you should get all your protien from food sources. Second, when it comes to dieting, there is no single best one for losing weight; many diets can work quite well as long as total calorie balance is accounted for. There is a persistent myth in nutrition that eating a lot of protein can cause harm, but must studies actually do not support this claim. Increase Protein for Weight Loss. For instance, you purchase half kg of meat gms the real amount of macronutrient protein or protein present in this meat is grams of protein 5.

In other words, there needs to be a net positive protein balance in your body intxke often called nitrogen balance, as protein is high in nitrogen. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive healthplus the latest advances in preventative medicine, diet and exercisepain relief, blood pressure and cholesterol management, and more. Your body produces some of these amino acids, but you must obtain others known as essential amino acids via your diet. Close Stay on top of latest health news from Harvard Medical School. Heart disease risk: Partnering on lifestyle change can help. Am J Clin Nutr. Here are 20 high protein foods that can help you lose weight, feel great, and gain….

The Institute of Medicine suggests that up to 35 percent of total calories is an OK proportion of protein for healthy adults. Should I eat it at every meal? Popular Recent. It looks like 2. Enter your email address to see your results. Yes, if you have liver damage or disease you should eat less protein. Let us know if there is a problem with our content.

However, we do not guarantee individual replies due to the high volume of messages. Become a Fan. Grzebisz and J. National Academies Press. New assessment techniques like IAAO are giving us a more precise idea of protein use, which means that we may see recommendations change in future.

Therefore, to gain body mass fasteryou need to eat more protein tk perform resistance training Lift weight. Any assumed detrimental effects of protein on kidney function are outweighed by its positive effects on these risk factors. Some people have claimed that too much protein can lead to osteoporosis, but research shows that it can prevent this condition 30 ,

  • An 8-ounce serving of beef weighs grams but only contains 61 grams of protein. Diversity is good.

  • Real food provides you with the 9 essential amino acids without any side effect as to supplements. This is a detailed article about how eating protein for breakfast can help you lose weight.

  • An 8-ounce serving of beef weighs grams but only contains 61 grams of protein.

Evidence suggests that eating protein can increase the number of calories you burn by boosting your metabolic rate calories out and reducing your appetite calories in 1. The low protein group lost weight, but they also lost more lean muscle mass. Although those numbers are much higher than the amounts we mentioned earlier, trust us. May 10, Nitrogen balance as an indicator of environmental impact: Toward sustainable agricultural production.

ALSO READ: Concordances Des Temps Exercises To Lose Weight

For weivht pound person, that comes to 51 grams of protein each day. A study in the American Journal of Physiology—Endocrinology and Metabolism showed that those doubling the recommended daily allowance actually were able to preserve and build muscle better. In this article: What is protein? Nutritional Guidelines suggest a daily intake of 1. Protein is an important macronutrient that is involved in nearly all bodily functions and processes.

A high-protein diet can help you lose weight by keeping you fuller for weivht. Close Privacy Overview This website uses cookies to improve your experience while you navigate through the website. There are many protein powders to choose from, so we've compiled some of the best options to help you pick the right one for you. So when it comes to losing weight, maintaining your muscle is going to be a huge benefit.

Read more about the thinking of experts on this subject in this summary of two "Protein Summits" in and organized "to discuss the role of ov in human health and to explore the misperception that Americans overconsume protein. For a pound person, that comes to 51 grams of protein each day. Regardless of muscle mass and physique goals, those who are physically active need more protein than those who are sedentary. You can do this using food labels, as well as by weighing out your food on a food scale and using one of the many online nutritional databases. For over 10 years, members of BodySpace have been helping each other build their best bodies. Very active: You exercise intensely or play vigorous sports on most days.

Read more about:

Sidebar1?
Sidebar2?