Your Questions About Better Weight Loss Biking Running

by Maricela on April 12, 2013

Paul asks…

What’s the difference between lean protein and whey protein?

I have lost about 70 lbs however, when i look in the mirror I am getting “thin” not muscular even if I am lifting weights. I came from 210 to 140 lbs. and I may have “overdo” the weight loss challenge. What is the difference between lean and whey, which one will make me gain more muscle mass? Or is there any difference at all? I do a lot of cardio including running and basketball, and lift weights every other day, if this info will make any difference..

Maricela answers:

Whey protein contains more branched chain amino acids. All animal protein contains a lot of purines which cause uric acid accumulation in your joints over the years.

You must understand that none of this is going to happen fast or easy. Second, it is not just appearances. Your body is your dwelling place for the rest of this life.

Most people emphasize the arms, abs, and pectoral muscles because they like the appearance.

Upper body is really not as significant as most think.

The larger muscle groups are more critical to your long term development and your health.

There are some things that you need to take into account in your early training to prevent injury and get better results sooner.

New muscle needs to develop “infrastructure” meaning blood supply first. You should start with very light weight and high reps and increase in reps for a while. How long that is depends on your age and physical condition. For most people that would be at least 1 month. The other thing you should do is to strengthen your shoulder rotator cuffs. People who get injured there may not be doing anything much for a year. You can find exercises for that on the web. Be sure you do this to give yourself years of training stability.

Running is good for cardio but does not develop strength or muscle mass.

You might consider running the stairs or stadium bleachers if you have been running for a while.

The single best thing you can do is not something which appeals to most people. Full squats will do a huge amount for your legs but also for your chest, heart and lungs. Paul Anderson the great American weightlifting champion said that ” If you do not bend your legs and do those squats, you will never reach your potential.”

After you get the beginning conditioning done, you can go to more weight and lower reps.

The other thing is not to neglect your other infrastructure, heart and lungs. Cardio should be part of every workout. Cardio will give you the endurance necessary for serious training. You can run, jump rope, use an elliptical (best), or a stair climber, or stationary bike for cardiovascular training.

Your legs and chest development are closely connected. Squats are a must from the beginning. More or less the same thing there.

In general, you need to do something for each and every muscle group with more concentration on your legs at the beginning.

Do not neglect your abs and lower back because they protect your spine from injury. Injury is the worst enemy in fitness of any kind.

Strenuous exercise will require you to eat a little differently. Nuts are a good protein supplement (about 25% by weight which is equal to any kind of meat). You must also eat plenty of fresh fruit and vegetables.

Most people need about 50 grams of protein per day. You do need to consume more protein with hard training but there are lots of veg sources such as nuts and soy. When training very hard you will need about 150 grams a day. Without working with weights, you may only need about 100 grams. Soy, peanuts, and beans are all legumes; to complete the protein you must eat tree nuts and/or seed proteins with them. You really do not need those fancy supplements and some of them can damage your kidneys.

Your body and your mind are both gifts from God. Make the most of both.

In any event, good luck to you. The decision to improve yourself is always a good one.

Book: Body for Life by Phillips

David asks…

What are some good exersise for weight loss?

I’m 18 years old 5’6″ around 200 pounds and I want to loses some weight. Can you tell me some tips and exersises at home and Goethe gym thanks

Maricela answers:

To loose weight you want a well balanced workout. Focusing on Cardio is the more important thing bc that is what burns all the calories. However, to look toned and loose weight faster you also have to do ab workouts and simple arm workouts like weight lifting. I would recommend 30-60 min of cardio 4-6 times a week along with a 10-20 min ab workout and 5 min of simple lifting.. If you dont have time to do this that is fine just do as much as you can btw good cardio is running, eliptical, biking, etc just try to keep your heart rate around 150+ (I usually try to keep my heart rate between 170-180)

Richard asks…

What is the best way to lose weight fast?

Im on a mission to lose between 10 and 15 pounds. Ive been exercising a ton but it seems difficult to drop real weight. Ive made changes in my diet as well. What is the best balance of proteins fruits and veggies as well as other foods? Tips to faster weight loss?
All of your answers are appreciated!

Maricela answers:

1 Dietary Balance and reading labels: watch what you eat, and expend more energy than you consume. It’s really that simple. This involves some calculation. Eat less and eat at least five meals a day. Your actual caloric requirement can differ depending on your height, weight, activity level and your body’s metabolic rate.

Http://knowdiet.blogspot.com/

2 Identify your exercise. No exercise was created equal. You might like running, so run. You might like jogging, so jog. You might like stationary bikes, so bike stationary. Find the one that works best for you. Don’t pick a routine that you don’t like and won’t stick with it for long.

Http://knowexercise.blogspot.com/

3 Try yoga. Yoga is one of the best ways of losing weight. Of course I can’t go into a full lecture about yoga over here but I can tell you that I have never seen people with better-toned bodies than those who practice yoga. One of the benefits of yoga is that you learn to control virtually every muscle and joint of your body so that the issue of weight gain will cease to exist.

Http://knowingyoga.blogspot.com/

4 Photos and Joining online support group : Take before and after photos. There’s no easier way to illustrate your progress. It’s essential that you not feel alone, and reaching out to friends helps as they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures. There are thousands of communities out there, so keep looking until you find one that fits you.

Http://learnfriendship.blogspot.com/

5 Water you waiting for If you’re not drinking enough water, your body will let you know. Thirst is an amazing sensation – quench it. If you’re not hydrated, your body won’t be working at peak levels. If you’re worried about “water weight,” remember that you’re likely to retain more water when you’re not giving your body enough of it in the first place. I’m not going to dictate how many glasses you should drink, though – as that’s going to vary from person to person.

Http://knowingbody.blogspot.com/

6 Zone out. There’s a reason why people exercise to their favorite music – listening to external stimulus takes your mind off of the physical activity making “exercise time” fly or situate yourself in front of TV or video games involving exercises.

Http://knowingmusic.blogspot.com/

7 Dance Out Do Salsa,tango, swing ,hip-hop dancing etc. Anyone can do it,keep in mind you are dancing to increase your physical activity, so there is no pressure on how well you perform dance. Who knows you might even learn a cool dance move or two

http://knowdance.blogspot.com/

8 Sleep it off. To be an efficient fat-burning machine, If you think that you’re doing yourself a favor by sleeping less, you’re mistaken. Give your body time to rest itself, both mentally and physically. Sleep is very, very important.

Http://sleepnicely.blogspot.com/

9 Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site . A food diary gives a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.

Http://handlingtime.blogspot.com/

10 Be motivated.You need to believe in yourself!. Learn to evaluate your efforts fairly and objectively. When you have thought of giving up, visualize how good you will look when you manage to slim down successfully.

Http://knowmotivation.blogspot.com/

James asks…

What exercises can a 13 year old do?

Hi. Im 13 and overweight and im in urgent need of weight loss. I have absolutely no self control, my new years res was to lose weight but that lasted, what 1 day?
Anyways DONT tell me to join a sports club i will literally hunt you down and kill you. Long story behind that im not going to join one, also dont tell me to join a gym -_-
So as very few of you know its quite embarrassing people from your school, especially the popular kids seeing you out walking your dog, on your bike, running etc. so i would like something to do in the privacy of my own room.
Thanks and also id like tips on controlling myself when it comes to food
Im too young to go to the gym in my area ._.

Maricela answers:

Doing an effective whole body conditioning and weight loss workout can
be done entirely at home without any fancy equipment. A couple of
dumbbells is all you will need. (Even if you don’t have dumbbells
there is usually something lying around the house that is heavy enough
to substitute in for them). Here is a list of 20 exercises you can do
right in your own home for a great whole body conditioning and fat
loss workout.
Exercises:

Group 1:
Bodyweight Squats
Bulgarian Split Squats
Y-Squats
Prisoner Squat
Reverse Lunge
Step Ups
One Leg “Get Ups”

Group 2:

Push Ups
Push Up and Point
Mountain Climbers
Decline Push Ups
Push Ups/Stick Ups
Step Up and Press
Squat and Press

Group 3:

Plank
Side Plank
Curl and Press
One Arm Rows
Bird Dogs
One Leg Deadlifts

Pick one exercise from each group and do them all back to back for a
mini circuit of 3 exercises. Do each exercise for a timed interval of
10 seconds for a total of 30 seconds per mini circuit.
As you get better at them work up to doing each exercise for 20
seconds for a total of 60 seconds per mini circuit.
Take 30-60 seconds rest between mini circuits.
For beginners do a total of 3 mini circuits to start. Working up to 4
or 5 as you get better at them.
Once you’re ready to move to the next level add a second mini circuit
by choose 3 different exercises (one from each grouping). Do your
second mini circuit with the same time of work to rest ratio as your
fist.
If you feel you are already at an advanced level you can add one or
two more mini circuits up to a total of 4 mini circuits. These 20
exercises are just an example of what is possible, there are dozens
more that would work in this mini circuit style, you can incorporate
any exercise that you like into these mini circuits. This style of
workout is a great complete whole body conditioning and fat loss
program you can do right at home in under 45 minutes.
I ran out of space, answering you about exercising.
Please, ask about cravings separately.

Ruth asks…

How to lose weight as a teenage girl and be more healthy?

Okay so my doctor told me I need to lose weight if I want to avoid future health risks that run in my family. I’m 15 years old and am 5′ 2″ and I weigh 155 pounds. I need a full body workout that contains: Abs, chest, back, legs, thighs, butt, and arms. I have three different weights at home: 3lbs, 5lbs and 15 lbs. I also have a yoga mat, bike and a bands use for stretching exercises. I’d like to get down to 115-120(My doctor said it was a suitable weight loss goal). If you have any advice for diet as well that would be much appreciated.(Let it be known, I’m a vegetarian) If you could also give me an average of how many hours of sleep I should get each night and how much water I should drink, that would be greatly appreciated. If you could tell any vitamins I should be taking a day that would also be appreciated. THANK YOU!!!!!!!!!!!!!!!!!!!

Maricela answers:

Jog in the morning
8hours of sleep is sufficient,have at least 30 to40 ounces of water everyday,do not eat more than 3meals a day,you can snack the rest of the day on homemade fruit and vegetable juices,low fat diary like cheese,
The theraband is pretty good you can you a lot of exercises that’ll help u lose the weight,

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