Supplements
My name is Vanessa and im 15 years old. Im looking to get leaner but still keep my muscle mass. I just wanted to know if it is absolutely necessary that i incorporate supplements such as whey protein into my regimen.
My name is Vanessa and im 15 years old. Im looking to get leaner but still keep my muscle mass. I just wanted to know if it is absolutely necessary that i incorporate supplements such as whey protein into my regimen.
Thank You
~No Pain No Gain~Wow! Thank you so much for all your suggestions :) I definitely have a more clear understanding of nutrition and how supplements are simply a replacement for other protein sources such as chicken or eggs. I will definitely take all of the advice you guys have given me into consideration.
getting lean
Vanessa, Its great that you have healthy goals! So many kids don't get it (or adults for that matter!). The others comments are all good in my opinion, just remember to focus on protein, fruits and vegetables and avoid low glycemic carbs like bread, pasta, corn, potatoes. You do need some fat for your brain development and for healthy hormone levels. Convenience foods, sweets and the bad carbs above will all sabotage your progress. Three small well balanced meals and two healthy snacks will definitely get you to your goals faster than one or two meals a day.
Darren Clair, MD
Vibrance Health Services
.
It may not be a good idea to completely cut things like breads out of your diet. Lowering the intake is fine, but you need the nutrients in bread. A lot of times people will just completely stop eating certain foods and won't look for other sources of the nutrients, which can be a very bad thing.
Frequent meals
I agree with this statement totally. At your age, frequent (calorically balanced) meal times are important. Eating only two meals a may slow your metabolism and can impair your ability to lose weight (especially fat). And in my opinion an appropriate percentage of your calories should always come from fat. There is no such thing as a healthy NO-FAT diet as far as I am concerned.
Keeping you muscle mass..
..Has all to do with how much protein you ingest , and what kind of fitness activity you do . Now if your goal is to build muscle by lifting weight , you need at least 1 gr of protein per pound of bodyweight . Now if you goal is to maintain what you have you to play sport you only need 0.8 gram per pound of bodyweight .
Now as far as supplement goes , you can use a good whey protein within you regime of course . You are only 15 , if you keep a good clean diet , you will get lean quicker than you think . Myfittribe, is a good source of content either in video format , or articles and blogs . Hang around here , and you will be surprised how much you will learn . check out the chest and arm workout , that we just posted . in the men section
i would say eat 5-6 small
i would say eat 5-6 small meals a day...low fat...
you just need to avoid chalories and dont eat before going to bed, cause even tho fruit is healthy, you get a lot of energy from it..and if you dont use that energy..it will become fat instead...
so only eat at night if you're gonna get busy :-)
a good cardio program...and still exercises...for just exercising to stay fit, i'd say the machines are fine, maybe combined with a few free weights...
also what i do is...i replaced my computer chair with a gym ball...funny invention and still workin on your body...
but yeah...lots of water...and if you dont like water (i dont like water taste) then you can always mix a flavor in it...
there are flavored water without sugars and carbs...over here they are called Fresh Light Crystal...there should be about 9 servings in 1 bottle...dont know if you got it over there...
but like kev said...chicken, turkey, veggies...its not new to you im sure...so i wont write a whole lot about it :-)
"Absolutely neccessary?"
"Absolutely neccessary?" no....helpful? Should be.
Here's a nice read I found on the subject: http://www.formerfatguy.com/articles/whey.asp
When it comes to weight loss what's absolutely necessary is for you to lower your intake of fats (especially saturated and you should stay away from trans no matter what) and do do things to speed up your metabolism (metabolism is all of the chemical and physical processes which occur in your body - such as burning fat).
also, the foods you eat should be fruits and vegetables so you get vitamins that will speed up your metabolism.
Speeding up your metabolism means that you should do the following:
1)Drink 8-10 glasses of water daily. This is essential. I drink a TON of water, its great...just don't go crazy and get overhydrated, thats deadly...stick to the 8-10 glasses.
2) Lower the amount of sugars you eat. Sugars from fruits aren't a big deal, but refined sugars like those found in cookies, donuts, ice cream, etc. should be avoided at all costs.
3) Eat at least 3 meals a day. You DO NOT want to fast. That will slow your metabolism. You want to eat a good amount, but the food you eat should be HEALTHY. For main courses instead of beef or pork eat chicken or turkey. In between meals you should feel free to grab a few grapes or a few strawberries...maybe a banana.
4)As I said before do cardio....also any weightlidting you want to do is good....just don't eat roast beef or something afterwards.
As far as supplements go...a multivitamin pill should suffice.......oh maybe some caffeine from coffee but I don't know a whole lot about that, you might want to do some research (i would but I need to sleep so I can wake up tomorrow)
If you do all of this stuff, you're bound to see results.
oh...and don't drink alcohol or smoke pot. seriously.