Protein powders, weight loss supplements, etc..

[xray]

I have just recently started out on my diet, but I was thinking of doing it only by exercising regularly and eating healthy food, vegetables, fruits and drinking loads of water. Are the supplements necessary for me who's main goal is not huge muscles? (Yes, I'm a female!) OK, I'd like a toned body, but still? What do you guy's say about exercising 2-3 times a week? (Once weight lifting, twice fat walking/biking other cardio)? I'd like to reach my goal, but not spending all my life in work clothes and gym outfits.
Thank you for any help!
Xray

[ttega]

It sounds like some protein supplements may be necessary in your diet. Fruits and vegies won't give you a balanced diet exclusively. Also you don't have to be a fanatic to achieve a toned body, but remember it is a 3 phased attack: diet, cardiovascular, and weight training. All three of these combined in a steady routine will give you the results you want. Don't worry about bulky muscles either with weight training (a lot of women believe this myth or use it as an excuse to skip the lifting). You really have to push yourself beyond your limits to get large muscles, as a regular weight training routine will tone you and give you the best and quickest results combined with a good diet and cardio. As far as the supplements go, you should look for a meal replacement protein shake as they are convienent and nutritious and will give you the extra protein your body will need from exercise depletion. I like ultramet by champion nutrition, but there are many to choose from. Good luck and remember moderation, balance, and consistency are the keys to success.

[xray]

Originally Posted by ttega

It sounds like some protein supplements may be necessary in your diet. Fruits and vegies won't give you a balanced diet exclusively. Also you don't have to be a fanatic to achieve a toned body, but remember it is a 3 phased attack: diet, cardiovascular, and weight training. All three of these combined in a steady routine will give you the results you want. Don't worry about bulky muscles either with weight training (a lot of women believe this myth or use it as an excuse to skip the lifting). You really have to push yourself beyond your limits to get large muscles, as a regular weight training routine will tone you and give you the best and quickest results combined with a good diet and cardio. As far as the supplements go, you should look for a meal replacement protein shake as they are convienent and nutritious and will give you the extra protein your body will need from exercise depletion. I like ultramet by champion nutrition, but there are many to choose from. Good luck and remember moderation, balance, and consistency are the keys to success.

Thanks for your answer and support. Actually I like weightlifting, and I'm not afraid of getting some muscles showing. I know that would take quite a while for me to get whatever I did, but that's just not my goal. However, I'll consider what you are saying.

[zamboni]

Totally kidding, I'm just impatient since I've written like 4 uber long posts in the last 20 minutes.

Do weight training at least twice a weak. Something like tuesdays, upper body, thursday, lower body. It's important to your whole body. Just lifting biceps, which I'll arbitrarily say is 10% of your body's muscle mass, will give you 10% results, and do you want that? Believe it or not, doing your quads can actually give you bigger pecs. The reason is because working out your large muscles puts your body in a muscle building anabolic state. I know you're not looking to get huge, but it's really really important. Do cardio at least 3 times a week, preferably after you weight training workout. Switch up your cardio every once in awhile if you start to stagnate, do swimming, biking etc. Anyways, whatever you decide to do, you only get as much as you put in. Losing dress sizes will be the best indicator of whether or not, what you're doing is right.

I would say yes to supplements, if you can afford them. A costco multivitamin and some protein powder will be you best bet. Protein should run you about 29.99 for a month or two's supply, depending on your intake. Multis are super cheap.

One more thing about women and weight training. Women, quite simply, aren't built ot get big. They just don't have nearly as much testosterone in their body to do it. Just a few cc's of testosterone is what separates the gigantic (arnold) builders from the the significantly smaller natural weight lifteres. Sides, getting big muscles is very slow and difficult. As anyone, it doesn't happen overnight.

[zamboni]

20-40 mins of intense cardio per session
no more then an hr of weight training per session

Something like this
Tuesday
(1 hr)
Chest
Shoulders
Back
Triceps/Biceps

Then
(30 mins)
Cardio of choice

That averages less then an hr a day over the period of a week! You can totally do that. I don't want to check my math because its late, and I've written a lot

[xray]

Originally Posted by zamboni

20-40 mins of intense cardio per session
no more then an hr of weight training per session

Something like this
Tuesday
(1 hr)
Chest
Shoulders
Back
Triceps/Biceps

Then
(30 mins)
Cardio of choice

That averages less then an hr a day over the period of a week! You can totally do that. I don't want to check my math because its late, and I've written a lot

Thank you!! Finally! You gave me exactly what I was after! And of course, If I do weight lifting followed by cardio twice a week, and only cardio once a week, I exercise three times a week - with the effect of five! (As I count it, anyway.)
You can't imagine what your helping answer have done for me!
Xray

[zamboni]

Now the question is, why are you up at 2 am?

[xray]

Originally Posted by zamboni

Now the question is, why are you up at 2 am?

I guess I could ask you the same question??... The truth is that i am in Norway, and right noe my time is 1:40 PM!!! So what are YOU doing up at this time, wherever you are?