what should i eat ? should i buy some protein if yes what is the name of it ?
and the most important thing is my age perfect to start working out .. is there any side effects on me if i started to workout at this age ?
help and thanks yall
Lose Weight the Right Way and Keep it Off
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In my opinion, there is no such thing as a perfect age to start working out because there is no such thing as a wrong age to exercise. The key to gaining weight and muscle is to eat a high calorie diet many times a day, sleep well and do the right workout to get you there. As for protein shakes and such, I would suggest focusing on your diet and only if you do find that you have a lacking of it to search through your nearest supplement store for what is missing. As for your concern on side effects, as long as you stay away from steroids and other anabolic agents, you should be fine.
In terms of diet, carbohydrates must lead the way. This means that each of your meal should have more than 60% covered with carbohydrates than the usual 50-55% of carbohydrates. Cutting down on the fat you need each meal as the surplus carbohydrates will also build the fat that you need. It is also important to take note the amount of meals you eat rather than focus on how much you can force yourself to swallow. I would advice going on a 6 meals diet a day which is spread out around 2-3 hours apart to help you gain the weight you need, particularly if you find eating so much in one go is difficult for you. One more thing to help you gain weight easily from your diet is to take 500ml of milk to replace the 3 extra meals you need. Increase the amount of milk you drink by 100ml every week until you see a positive 1 pound increase on the scale after a week.
Sleep has always been the downfall of bodybuilders, athletes and even skinny people when they are looking to put on mass. This is because sleep consists of 2 parts; quality sleep and quantity sleep. Quality refers to the state of rest, preferably REM sleep to get the most out of the hours you put into it. Quantity rest refers to the amount of hours you need. You can find out about quantity by sleeping and waking up all by yourself while quality is done by exhausting your body such that sleep takes you without you knowing. Only when you have both in cohesion, you will be looking to gain mass pretty easily as it will help to repair the cells that you aggravate in during your workout as well as prevent you from falling sick.
The trigger that so many people do not do when they are looking to gain weight is to do the right workout. Exercise is key to this because if you simply rely on diet and sleep to gain the weight, sooner or later when you wean off it you are bound to lose weight. Exercise helps you build up the permanent body weight and size you need without losing much of it when you are wean off it unless you fall sick from it. I would suggest taking a look at http://gohforth.com for that particular workout. I wish you the very best and hope you stay persistent until you gain the mass you need.
- i work out and I''m 14 :P but you should work out its healthy and for foods, lots of fruits and meat. and you should expect to eat more if you work out more.
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