I'm 16 years old, about 5'9 or 5'10, and weigh a little over 150. I know it doesn't seem like much, but I still have some fat around my midsection that won't seem to go away. Over a year ago, I started running and lifting weights and lost 10-15 pounds in fat, but eventually no change was taking place, except maybe gaining muscle (and very slowly at that). Lately I've been running a mile and a half in the morning and sometimes 2 and a quarter in the evening 3 days of the week. For lifting, I use a machine to lift for around 45 minutes in the morning and 45 minutes in the evening the other 3 days of the week, with the last day being for rest. So my questions are, what are good diet and exercise routines for someone like me to lose weight and gain muscle? Oh yeah, I also use protein shakes for after lifting weights, do they really help build muscle?
Protein shakes are very good for building muscle. Look for ones that contain hydrolyzed WHEY protein. These are typically a little more expensive than isolate protein or other types of protein like soy. Also, some protein shakes contain Branched chain amino acids (BCAA's)and extra glutamine which are essential building blocks of muscle.
Since you are trying to lose weight as well, you may try finding a low-carb or zero-carb protein mix. Isopure has several product options in this area. You may also think about meal replacement shakes.
Try to eat lean meats and plenty of vegetables. Fruit is good, but tends to be higher in calories and sugars. They should in no way be eliminated though. Try to reduce carb intake as the day progresses, but be sure to feed your body some carbs before and after exercise. Eating 5 or 6 small meals a day will increase your metabolism over eating the standard 3. Within 30 minutes post-exercise is referred to as the "golden window". This is when you should consume and replenish what was lost during your workout.
Try to reduce any stress. Stress can also be caused by exercising too close to bedtime. Sleep is very important to someone trying to build muscle and lose weight. The body repairs itself while sleeping, so if you don't sleep, you don't build muscle. Insufficient sleep can result in the production of cortisol which helps the body retain fat.
Remeber--you have to burn more calories than you consume. If you don't do this, you will not lose fat.
Endurance is increased by continuous and gradual increases in amounts of exercise. Endurance training however is different than strength training. In fact, endurance is opposite to muscle building in many ways. You need to have a good idea of what ratio you want, because excessive endurance training is counterproductive to building muscle. In fact you will lose muscle as you increase athletic endurance--especially cardio. Bodybuilding.com has a good website for everything from exercise to supplementation. There are many articles, forums, and product reviews. If you are interested in further information regarding your questions, you may look there. In the forums you can post your questions and you will usually get multiple responses. Below is the link to the endurance article section of their site. Hope this all helps.
The advice is good and fine but not especially befitting for a 150lb, 16yr old. Six meals a day plus zero carb protein shakes may work for the 250lb pro bodybuilders. Let the poor boy eat a normal, healthy diet, a breakfast, lunch and a dinner.
Eat those veggies and fruits and complex carbs. Stay away from too much fatty or high protein foods. They are harder to digest and will make you sluggish. Just eat smart and eat less.
You sound plenty lean and on quite the intensive program. If anything you are overtrained and need to take a few days off here and there. Overtraining is the most common problem among young athletes. More is not always better when it comes to exercise.
You sound like you have the slow gainer body type and you are trying to lose fat on top of that??? hmmm...
hi everyone! im glad i found out this website....i assumed it'll help in some ways....anyway, im 30yrs. old, 4'10ft and 56kls...im not happy on how do i look..im so small yet so fat!i really want to lose weight..i almost tried everything but it's not working...i still feel d same "FAT"... i dont eat rice anymore, i just eat meat and veg but the more i gained weight...i almost to give up....im not a fruit lover! sometimes i dont wanna eat anything anymore but my job requires more energy so i have to eat.....my husband is a good cook also so, even if my mouth doesnt want to eat my stomach and mind keep on pushin me to eat more....i dont exercise also..... i tried diet pills but i stopped..im afraid there will be bad effect on my body....i tried also slimfast, i lose few pounds but i did not continue because im always rushin to the toilet...i really dont know what to do...please HELP ME....what diet i should do?????? i hope i could find an answer.....thanks!
Bottom Line it all starts with displine. Running close to 2-3 miles a day is key. NOW, it may take you .5 to .75 to 1.0 to 1.25 to 1.5 to 3.0 to achienve this. Pracitce and determination make perfect... sounds text book, but i am living proof. You just have to want it and puch yourself. 3.5 months ago I could barely run .5 miles straight. Now i am debating between 3 to 5 miles straight.
Diet is key. try 3/4 cup of Special K ofr a low carb diet, with skim milk. Cover the top with berries (blue or straw). eat 1 to 2 harboiled eggwhites only. mix in a non fat yogurt (preferably stop an shop. ALso you cant forget a glass of OJ. Later in the ay before lucnch if you get hungry mix in a banana and apple possibly.
Lunc eat a hanfull of almonds...these are great for fiber and cutting cholestoral, anohter nonfat stop and shop yogurt and a turkey sanwhich on HOME PRIDE BREAD Wheat (only 10 mg of carbs per serving) with lettuce tom, onion, peppermill turkey, ans thin sllices of provolone. Also add in anohter apple
ALSO, duing th eday it doesnt hurt to drink Green Tea. It has been provin to help digestion. I dont drink caffeine at all.
For dinner i buy the progresive soups. I add minced garlic, sliced onions, a lot of chopped broccoli, sometimes a chicken breast and some TLC
try it. it works for me...HOWEVER in the begining it did take some mind power to pass over chips/preztes, and going out for pizza, ETC at lucnh
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