Hey everyone, I am a 15 year old girl and I weigh 92 pounds. I know that's probably a little too light for my age, but I'm slim and healthy. I really want to gain some more weight, just because it's so hard to find clothes for me and it will give me that extra self confidence. So my mom went out and bought me a big bottle of Protein powder. It's in a black box and it tastes like vanilla. I'm not sure of the brand name at the moment but that probably doesn't matter anyways.Okay, so my main question is, what type of workouts should I do as a teenager and when is the right time to drink the protein shake? I already know the necessary dieting to gain healthy weight.Also, I don't necessarily want to gain fat, but I want to gain muscle to make me appear thicker I guess? If anyone knows any good workouts to gain more muscle in the glutes, and thighs, I would appreciate it. So my real questions:1.) When do I drink protein powder shakes?2.) What are good workouts that will help me gain muscles mass in my legs?3.) What is the best way to prepare protein shakes to gain weight.Please don't tell me to eat junk food or anything stupid like that..I would really really appreciate it if someone could help me out!Sorry this was so longThanks! :)
How Does Losing Weight Affect Health?
Recommended Answer:
1) Never2) You need to study for this one. Goals first, then plan your workout3) NoneProtein supplements are not the answer to weight gain. Food is.If you're an ectomorph (very thin/skinny) or near ectomorph you will have difficulty gaining weight because of your somatype, not because of metabolism. So, if you want to change that and add some pounds there are two ways to do it. Both may work and neither may work. Your success is going to ultimately depend on your body chemistry which is inherited (genetic).FATThe difference between naturally fat and naturally thin people is the number of fat cells in their body. An endomorph may have as many as 250 billion adipocytes (fat cells) while the ectomorph may only have about 50 billion. There's no way to change your total adipocytes or their distribution throughout your body. How fat or thin you are has almost nothing to do with metabolism.You can try adding fat by eating more food. You should eat a proper diet which is about 50/20/30 (%calories from carbs/fats/protein respectively) and just consume more food. You should NOT eat junk food, increase your carbs, take supplements, consume more fat, etc. Just eat a proper, well balanced diet in increase the portions (serving sizes). If you are able to add body fat, you will have no control over where the fat goes or how it looks. In other words, the result could be "skinny fat" which is probably less appealing aesthetically than skinny. And, of course, if you don't like the fat, you'll just have to lose it to get back to where you were.MUSCLEYou can try adding muscle. It is always good to try to add muscle because muscle is the best metabolic investment you can make. Here are some of the benefits of strength training.• Stronger bones & increased mineral density (osteoporosis protection)• Stronger body & musculature (improved protection from injury)• More robust organic and systemic fitness (more survivable in crisis) • Improved cardio-vascular function (better than "cardio")• Higher basal metabolic rate (~5-50 cal/day/pound of muscle)• Easier fat loss (more efficient lipid consumption)• Greater calorie consumption (prolonged afterburn)• Supports body sculpting (hypertrophy)• Slows natural loss of muscle mass (sarcopenia) over age 30Adding muscle is a very slow and difficult process. Watch this video for more about that ---> http://www.youtube.com/user/scooby1961#p/search/0/Xcuhi6RaZ24 . On average males can add no more than about a pound of muscle per month and females can add about 20% less and that is only under ideal circumstances which are rare. However, if you're a teen, you may find adding muscle to be almost impossible because you will not have your lifetime maximum of testosterone (the muscle building hormone) until about your mid20s. Adding muscle means very intense (and painful) training for a few hours per week and usually requires a gym or gym facilities. It also requires some understanding of how to train (exercise physiology, kinesiology, muscle anatomy, etc) which usually means some time spent with a personal trainer. Adding muscle is a difficult and long term process and, once the muscle is added, the training must continue to maintain the muscle.Ectomorphism is an unhappy an occurrence because being very thin can effect self esteem and inhibit social interaction. However, the ectomorph will usually, in adult life, find it easier to achieve and maintain an ideal or close to ideal body weight because people naturally tend to grow fatter and/or more robust as they grow older....especially with proper diet and training. In other words, being underweight now may be paying it forward. You may reap the benefits with a nice body while your midlife peers are fighting the battle of the bulge.Note - Do not use pills, tonics, supplements, shakes, or other products which claim they can help increase body weight without first checking with your doctor. The scammers are very much aware of the plight of the ectomorph and there are scores or companies with products and advertising all designed to capitalize on your misfortune for their profit. Don't be a sucker.So, they may not be ideal. But those are your two options. Fat and/or muscle.Now, read this --> http://www.eatright.org/Public/content.aspx?id=6852#.UDnVaKAUOFARead my answer about protein supplements --> http://answers.yahoo.com/question/index;_ylt=ApxC6qroydrMsf1xrAgyC6Pty6IX;_ylv=3?qid=20130115003646AALCRaD Read my answer about supplements here --> http://answers.yahoo.com/question/index;_ylt=AmA35VDViBrL0y9rSkKcLknty6IX;_ylv=3?qid=20111001134224AANB0OVRead my answer about supplement scamming here --> http://answers.yahoo.com/question/index;_ylt=Aii1OzUVjBo7o550CXhmvVbty6IX;_ylv=3?qid=20111014151252AAak0J4Good luck and good health!!♠
Other Answers:
- 1) you do not need really protein shakes, at most you need 1gr protein per lb of your body weight, eating ONLY protein shakes will get you in a metabolic imbalance at long term because of vitamin deficiency.2) You can do weighted lunges, mountain climbers, weighted donkey kickbacks but the most important thing you should do is SQUATS there is no better exercise for general growth and low body growth. Go slowly but steady, first master proper form, then use dumbells, then use the bar, then start adding weight 5 lbs increments, you will have a great ass in the end, call me to check if it's already hot enough for an alpha male like me.3) Do not eat junk food that's BS unless you want cholesterol high levels and to die young, you can rely on a protein shake 2 times a day, and that is after workouts and before going to bed. Use some coconut oil on those shakes like 10ml.Also mix them with some carbs if your powder does not contain any, or less than 4g carbs per 30 grs scoop. Good carbs are oat, sweet yam, use 100 grs of them in each shake, if you feel like hungry while on the workout you should eat more carbs, no more protein, you can add a banana with the preworkout shake, bananas are mostly carbs do not eat them if you are not going to workout.Protein must be for building muscle, carbs for energy, and fat for delaying digestion, muscle growth hormones and your woman cycle. Get this concept and make changes accordingly. Track how you feel.Protein intake must be steady throughout the day for a proper muscle growth, fat must be present from the afternoon and at night. Carbs mostly eaten in the morning and preworkout avoid eating a lot of carbs at night. Fruits are cool or the shake with fruits.20 grs of protein for each meal is good, meals every 3 hours, 2 of them are the aforementioned protein shakes, the other 3 try to eat yogurt-fruit-nuts, avocado-integral bread-3 slices of ham-cottage cheese, spinach-chicken-olive oil- potato or fish-rice-green vegetables. You can eat apples between meals [not bananas]That's a safe start but you need to track and dive into nutrition or ask another pro. And listen to your body.Good luck and show the world not only a hot body but a healthy hot body like the male version of what I have. You can reach me on lior_matan@yahoo.com but if you do not understand a thing of what I'm talking, visit a nutritionist.
