I Want To Lose Weight.

[Binoo]

After many months of neglect I've decided it's time to get back in shape. The weather is getting warmer and I'm looking to lose about 15-20 pounds. I'd like to do that over the next 3 to 4 months, if possible.

 

I joined a new gym in town. I signed up for a special program there. What they do is every few months I'll go in for a test. They measure weight, strength, flexibility, body fat, blood pressure etc. etc.

 

I found it very beneficial. It's given me a good idea of where I stand and when I go back I'll know exactly how I've improved.

 

The only thing this appointment didn't really offer me is how to improve.

 

I've been to the gym before and I know how to use the machines and such forth but as far as diet and workout routine go, I feel quite lost.

 

I managed to lose 20 something pounds when I first started at the gym a couple years back but I plateaued a few months in and haven't really lost anything since.

 

If I had the money I would invest in a personal trainer but unfortunately I can't afford it right now.

 

I know everyone's body is different but for those of you who work out on a regular basis, what's your routine?

 

Also, the guy who did my tests said my muscle mass is really low. I'm guessing from severe lack of protein. I don't eat any meat, really. I do know of some alternatives to getting my protein but I'm wondering what kinds of things you eat/drink after a work out?

 

Thank you

[Shortpants]

You should be eating protein and carbs after a workout. You should not be eating fats after a workout. Egg whites, tuna and chicken are great proteins, but not necessarily the right post-workout proteins. You should be eating your post-workout meal/snack within 30 minutes after working out, and Egg, tuna and chicken are whole foods so will take longer to digest, you will be out of that 30 minute window before your body can take advantage of the protein in those items. The ideal source of post-workout protien is acutally a whey protein powder mixed with some type of liquid thus creating a whey protein shake. Being a liquid, the protien will be digested by your body much quicker.

 

Carbs are generally seen as bad, after your workout they are actually an extremely important part of your post workout nutrition. Carbs will be used by your body to restore muscle glycogen. If your post workout meal doesn't contain carbs, your body may actually instead break down muscle tissue for this same purpose. That would be a bad thing. Carbs also create an insulin spike which helps to move nutrients into your muscle tissue quicker. This doesn't mean start eating cookies, this just means that typical good carbs (whole wheat bread, brown rice, etc) contain fiber, and fiber slows down their digestion. This is actually what makes them "good" any other time of the day. But by now you know the post workout meal is all about speed. And when it comes to speed, simple carbs beat complex carbs. A food like a baked potato is an okay choice for a carb source after a workout. However, just like protein, whole foods in general aren't really the most ideal choice at this time. This is where a little something called dextrose comes in. Dextrose is not a supplement... it's actually just a type of sugar. I know, I'm basically saying you should eat sugar. While that would be insane any other time of the day, your post workout meal is the one exception.