Topic: i need help losing weight and gaining muscle?
October 20, 2019 / By Adare Question:
i am 13, 4"11 and i weigh 126 lbs-really fat
i want a way to lose weight through dieting and to gain muscle without weights sincer i dont have and without pushups, i cant even do 1
Starr | 8 days ago
The key to losing weight is not so much dieting, but more of eating a healthy balanced diet, and EXERCISING!
I'm 13 and this is how I am losing weight! It's a fairly light exercise plan to start you out right, but then you have to start changing it up, and doing more challenging routines. Plus, work your way up to running, it burns TONS of fat, and tones your body. And never restrict calories! Plus watch some Undergroundwellness videos on Youtube!
The best way to eat is 5-6 small meals a day, or eating every three hours. The purpose of this is to REV UP your metabolism, so your just burn calories! It's also healthier than gorging at three meals a day. Plus, it curbs your appetite so you don't over eat, or binge! And never eat under 1500 calories! That's UNHEALTHY! Try to lean towards 1700-2000 calories a day! And have a cheat day! So you don't go crazy from dieting! Plus, try eating smoothies for one of your meals! A healthy one, with just fruit, yogurt, juice, and ice! This is good because they are better for digestion, plus they are healthy AND you can add protein powder to them! Which is GREAT for after an exercise!
My work out routine is very simple. I walk/jog thirty minutes a day (Or three miles) NO less! Then if you want, try lifting weights, sit-ups or crunches, squats and lunges! Building muscle will BURN calories, even when you are just laying around! So, when you get back into shape, you can get into harder work outs, and basically eat what ever you want without worry!
Plus, REMEMBER, protein smoothies! They help since they are essential to muscle repair, and muscle only grows when it is repairing and at rest! So never workout more than 5 times a week. OR you will WEAR yourself out, and you have to have time for your muscles to rest!
Hope this helps, stay healthy, and be patient! Good things come to those who wait! And losing weight healthily can take up to 2 months for your satisfied results, so don't feel discouraged, and you may build muscle on the way that will way more than fat! But, remember, even if you start to weigh more you are burning tons of calories!
Originally Answered: How come I am not gaining muscle and losing weight?
i get tired of telling people this.
*Lifting Does Not Get Rid Of Body Fat*
if you want to lose weight, you have to do upwards of thirty minutes of cardio at least twice a day. the first thirty minutes of running will only workout your heart (hence "cardio") following those thirty minutes will burn fat.
*You Can Not Do "Spot Fat Removal"*
"i get slimmer in my uper stomach more than my lower abs"
I had the same problem. it isn't up to you where you lose fat, all you can expect to do is do cardio, and your body will decide where to cut fat.
"how come i'm not gaining muscle"
listen, apart from natural growth, you can only expect to gain about 5 pounds of muscle a year from lifting intensively. but remember, Mass Follows Strength. you will get stronger, and after working hard and getting stronger, you will start to see your muscles getting bigger.
also, you should consider joining a gym. there are so many more things you should be doing besides pushups situps and crunches. you are only doing your triceps, pecs, and abs, you should be working on your whole body. your legs, your back, your shoulders, your biceps, and the machines at the gym are good things to use to ensure you get a full body workout. or, get a set of dumbbells and do home workouts. but weights are expensive these days.
i also want to say, to ensure that you are getting the most out of your workout, you need to fatigue your muscles, if you can barely do the last rep, then you know that you've done enough. its good to do about three sets of eight to twelve reps for each excersize you do.
i just wrote and article about that.hope that would help you out.
fresh herbs can really zing up a healthy meal try growing some in the kitchen using a strawberry pot preserve the flavor by adding fresh herbs at the end of the cooking process
OK SO WHAT YOU NEED TO DO IS STAR TO RUN OUT SIDE FOR A LEST 30 MIN. DRINK LOTS OF WATER AND EAT THREE TIMES A DAY (HEALTHY FOODS) GOOD LUCK..
love the starbucks grande caramel frappuccino skip the whole milk and whipped cream which packs in 410 calories total and order the starbucks grande caramel frappuccino light which is only 140 calories
give your protein extra low calorie flavor by adding a salsa or chutney instead of a gooey cream sauce
if you re cooking food in the microwave chances are you re eating unhealthy packaged foods if you must microwave consider soy chicken patties veggie burgers or steamer vegetables and brown rice
Originally Answered: Why am I not gaining muscle only losing weight?
Good details but simple question. So here is a simple answer. Trust me this will answer your question and more:
The body responds to something that is known simply as "muscle memory". There is nothing wrong with you being a vegetarian. Yes it is going to be a little harder for you to gain muscle. The problem that your facing is your intake. It is absolutely impossible to loose wait and gain muscle at the same time. Do not let anyone else tell you different. Your body responds to what you eat and remembers what you eat. So it continues to respond in the same way, a.k.a "muscle memory. If you are trying to get your weight to about lets say, 190lbs. You need to too intake 1gram of protein for every pound of body weight. You can stray away from that number a little bit, this will be your MAX intake. But try not to go anymore than 20grams under that MAX number. So if you weigh 172lbs, you need to take in 152-172grams of protein each day. You are not gaining muscle mass because your body is taking all the protein you intake and converting it into stored fructose (unhealthy sugars).
You need to intake more protein over the course of a day. Most importantly after you hit the gym. Post-Workout is when your body is most hungry for protein. This is the biggest reason why you are not gaining mass. You need to intake from 25-60grams of protein after your workout. Hence why people drink protein shakes within 30min after a workout. They usually contain 20-40grams of protein depending on the shake. Your best bet is investing in some "Whey Protein". Your body breaks this down very quickly because its water base. Try "GNC Wheybolic 60". This is a Soy based protein. It contains 60grams of protein per serving. Just mix with water. This protein will be distributed to the muscles very quickly to help what is known as "recovery". Recovery just means protein getting into your muscles to help repair the "damage". Simply, whenever you lift weights you make microscopic tears in your muscles. When you intake protein directly after a strong workout session (30-90min). The protein is directly distributed to these "damaged" muscles and, the protein simply sets itself in the tears. The protein turns into microscopic scabs or scars to heal the tear, and eventually turns into muscle. This is what essentially creates bigger muscles. More tears, more protein, more scars, more muscle builds on top of each other. Also make sure to have eaten something with a good amount of protein before you work out. Your body will need this during your workout session. This will be your workout fueling source. Your body will use this and stored fat instead of using stored muscle. Also for your pre-workout, make sure to intake a little bit of fat. It takes fat to burn fat and build muscle. But not just any fat. Stay away from Saturated fat and trans fat. You want to look for monounsaturated fat and polyunsaturated fat. These are your good fats. This is found in all fish. Particularly; Tilapia, Salmon, Bass, Trout, and Sardines. But is also found in eggs and whole weat breads (if you can eat these things.)
After a couple of days of simply changing your intake of protein, your body will recognize this and adapt ("Muscle memory". You can expect evident results in 2-3weeks.
P.S: When lifting use heavy weights, low reps for size. Low weights, high reps for cutting)
Enjoy your gain.