Do you need protein powder to tone?
Weight watchers stuff is low fat but high carb, high carb is bad for toning. If you know how to check for calories and keep it in control there is no point in eating low calorie food, you need your amount of calories to be even better while working out since you are low on fuel, it needs to be good lasting fuel. Protein powder is only handy because it gives you breathing room from a lot of meat, the recomended amount of protein is 1.5 grams per lb of body weight - 150 lbs ? eat 225 grams of protein. Chicken for example is around 30 grams of protein per 100 grams, I would guess that a full chicken breast was around 400-600 grams, so that would add up to 120-180 grams of protein alone, a couple of cheese portions like baby bell would bring that up to around 200, you are close already then. The reason I use shakes is because I don't want to be eating chicken at 9am, I use whole milk and cream and 50 grams of protein - its a high calorie snack, but im GAINING weight. Short answer: it isn't needed, but you need to understand your diet needs to be nutritious, not JUST low calorie. Veg, fruit (not a lot, sugar spikes insulin, insulin prevents fat being used as a fuel - eat two portions of fruit, and eat them all at once - not right after a meal) Lower carbs, improve diet quality, improve protein intake by any means (meat/cheese/eggs/if need be, powder) - DO not go buying tons of high carb shitty low fat weight watchers food, it is as nutritionally benneficial as a roll of kitchen paper. Fish four times a week is good too - 2 tuna salads, a fish in batter and a salmon meal would be great, if you dont want to eat that much fish just go for 1 tuna salad and 1 salmon.
Protein shakes? For girls who want to loose, not gain?
A protein shake is a great idea after an intense workout, but it sounds like your nutritionist isn't all that smart. It's a known fact that women can't get bulky muscles because it takes testosterone to do that. Women do have some testosterone, but not the high amount a man has. If you're taking steroids, then yes you will get bulky, but if you're just female, then you will get toned. The protein shake will just help you keep more muscle by providing more amino acids, which are the building blocks of muscle. Your body requires "X" amount of protein a day to maintain your internal muscles such as your heart, intestines and all the working parts that keep you alive. Once it has received all of that protein, then it can work on your skeletal muscles. Whey Protein isolate is the best, just be sure to find some reviews on the taste first. Hope that helps! Good Luck! Oh yeah, make sure to buy a low carb protein shake! It is nearly impossible to gain muscle and lose weight at the same time, you have to do it in intervals. The conflict is that your body requires more calories than you normally take in while your doing muscle building exercises because it needs the calories to build more muscle. One suggestion is to take long walks while you're in the muscle building phase, don't run! That will only destroy muscle. Walk at about 3.0 to 3.5mph on the days you're not working your muscles, that will help burn any excess calories, and help speed up your recovery! check out what bodybuilders look like in their growth phase, tons of extra weight because they have to consume more calories to help them build muscle. But this is an extreme example and is not healthy. A few hundred more calories a day won't hurt especially if you're walking and doing compound exercises like squats, deadlifts, push-ups and pull-ups to name a few.
If I lift weights with a caloric deficit diet but high in protein, will my muscles grow?
Well that will be very hard, especially if you are a beginner. I myself am doing the exact same thing at this moment, but i am lowering my body fat, and the high protein intake is to preserve muscle, and hopefully build some in the process. My personal food intake consist of high protein, mediocre fat intake, but good fats mostly from fish and nuts and really low carb intake.You can just go with your way of eating, just take some carbs and fat also, so you can have so fuel for those hard workouts. Also incorporate cardio workouts 2–4 times per week, around 30 mins is perfect. You can start with 5 mins the first week and slowly upper the time in the next few weeks until you hit those 30 mins. Some people do it for 45–60 mins, but you wont need that much, you will burn muscle also.You can also work on your natural testosterone. It will help you with fat loss and muscle gain. You can do that with food, supplements and good sleep.Testosterone boosting foods: all kinds of meat, especially beef and tuna, all kinds of nuts, all kinds of potatoes, extra virgin oil, garlic, onions, eggs, avocados, pomegranate…Mineral and vitamins: Zinc and Vitamin D. I use them every day, i take them before sleeping, and the best effect i get is feeling fresh in the morning, all powered up and ready for a productive day and hard workout. Your hormones will be balanced, you health will be better, especially immune system. You can also take magnesium and vitamin B. Or just go with a complex that has them all… This should be taken by everyone, its a matter of health.Sleeping is the most important part, as you recharge when you sleep. Your muscles grow when you sleep, your testosterone is the highest when you sleep, also your growth hormone. Also take at least 2–3 days off from gym. But on the days that you workout give your absolute best!These few links have some info about all this. Hope i helped a little, best of luck and don’t give up. If you keep being persistent and dedicated you will get the body that you want to.All about testosteroneVitamin DImportance of food
How many calories should I burn each day in order to lose weight and tone up?
I'm 5'8" at 118 pounds. I'm not fat at all, but would love to shape up (I never exercise). How many calories per day should I work on burning, if I want to see my excess fat (esp. on belly and thighs) decrease within, let's say, a month? My calorie intake per day ranges anywhere from 2000-2500.
Will whey protein shakes help you lose weight or make you gain weight?
I will tell you flatly and bluntly. I am right now training ``powerlifting style’’ focusing on strengths using the big 3. I was taking whey for a while after workout and also BCAA. BCAA helped but then I was also steadily gaining fat around my midsection. Everyone kept saying you need to work your abs yada yada yada…do crunches yada yada…I can do 250 leg raises and 300 crunches but my midsection is still there…no change, zilch…In the meanwhile strengths kept increasing. I then bumped one day into internet videos of Butter Bob and Dr. Eric Berg. I learned about insulin and its role in macronutrient absorption and obesity. People in the gym struggle for years, change over to low-carb diet, do cardio like crazy and crunches even more. But to no avail. They get lean but not muscular. Eventually skinny fat…back to square one.Long story short, any lean protein — Whey, chicken breast, BCAA, fat free yoghurt, fat free milk, protein bar, WILL make you fat eventually. All these spike insulin. Repeatedly when insulin is high, your body goes to a fat storage mode. Fat releasing hormone is called glucagon which is anti-thetical to the work of insulin which works when insulin is not acting. Only macro which would not increase insulin is FAT. Yes, the scaryI have since given up on whey which I now feel is a marketing scam of the fitness industry. Post workout I take 6 whole eggs which roughly the protein you would get from the 1 scoop of whey. And please stop fearing Fat/Cholestrol. You can read on the Internet there are tons of resources and findings praising eggs and egg yoke.
Do teenagers need more calories than adults?
First off, congratulations on recovery!! I totally know what you mean by not wanting to care about eating, and wishing you could stop counting calories. The most important thing right now is to just make sure that your body is getting all the nutrients it needs, especially because you're recovering. I know it's hard, but instead of calories I would just focus on eating when you're hungry, and stopping when you're full. When I first started recovery, I would get really hungry at random times, and feel like I couldn't stop eating. This is completely normal, your body is trying to get back to a healthy weight and reassure itself that you have a steady source of food you can rely on. The term 'healthy weight' is also relative, it's different for everyone. To actually answer your questions (sorry for the rant!), 2,400 sounds perfect. You are burning a LOT of calories exercising, so just make sure that you're putting as much into your body as you're asking out of it, if that makes sense. Eating healthy and working out will definitely help you gain muscle, and remember that it's OK to splurge on a burger or ice cream once in a while :) It's a lot of emotional turmoil, but I can honestly say that you will feel SO much better after recovery. Once I consciously acknowledged that starving does NOT equal control/happiness, things got much better. It's been almost a year, but I'm fully recovered :) After the initial changes, my mindset got more positive every day, and now it's a breeze! Just remember that if you keep at it, it will get so much better. Good luck, I know you can do it!
How many calories should a 15-16 year old female eat per day?
I'm 15 years old, turning 16 in march, but I'm about 5'1" and around 100 lbs, and I'm not necessarily looking to lose weight in pounds, but my stomach kind of sticks out and I have a little pudge there so I want to work towards a flat stomach. I'm trying to run 3-5 days a week for 30-40 minutes [i run about 3.5-4 miles] but how many calories should I be taking in? Should I take in a different amount of calories on the days I run as opposed to the ones I don't? Thanks!
Whey protein and women?! Help?
I'm an 18 year old female, average size, I go to the gym atleast 5 times a week and alternate workouts (legs, chest, back, arms) I want to try to lose some body fat and gain lean muscle to tone up. I bought optimum nutrition 100% whey protein isolate (gold standard) and Im curious as to what it will do/ if it does anything to me? Or will it make be bloated and not make any changes? I take it with 8 oz of water & 1 scoop of powder. Help!!! Give me advice!