i always quit working out...... becouse i don`t see any changes ...i try protein and other suplements  and is not working  what im doing whrong?  i wold like to see results . ...any sugestions?
132710
if you can spare some money get a personal trainer, a good on cost about 50-80 an hour. you will noticed build very quickly. if not, then it's ok too. here a tip, try to lift less weight but more reps. say you lift 140lb and you do 4 sets of 8 reps, instead do 125lbs 5 sets of 10 reps. but the main thing is always be motivated and determine. you will have to burn fat before you can build muscle. so just dig deep and you'll see improvement.
494991
I have tried creatine and the only effect it had on me was to reduce my bank balance.  It is also worth pointing out that it is not considered a doping drug (i.e. athletes can take it).  This suggests that it doesn't have a big effect on performance.  Whey protein is about the only worthwhile supplement, everything else is really for the professionals who want to gain a tiny advantage.  I have tried most supplements and have come to the conclusion that they are just money making fads.  \n\nLifting heavier and heavier weights is the only way to pack on extra muscle.  Obviously this becomes more difficult as the weights get heavier as you need spotters.  On the spotter point, I train on my own, yet I never have a problem getting a spotter on my heavier sets.  Just ask another gym member, normally they are only too willing to help out.\n\nAlso, are you eating enough?  The quickest way to put on muscle is to have periods of bulking and ripping.  Personally I bulk up twice a year and then aim to get ripped at Christmas time and then again in the summer.  In the bulking periods I eat and eat and normally put on an extra 15 or so pounds.  My strength goes rapidly up during these periods as my body has everything it needs to repair and pack on muscle (i.e. extra calories and plenty of vitamins).  I do this for about 6-8 weeks then I cut my calorie intake down to BMR - 500.  In about 6 weeks I am then back to my normal weight + a pound or two of extra muscle.\n\nHope this help.
655185
It is a fact that most of your body structure is based from your Genes. I'm 36 and have a hard time managing my weight. But this should not keep you from trying. Try changing your exercise program by doing different exercises or stepping up past your current level. Working more muscles burns more fat. I get good results from doing this and it really helps me. Don't confuse your weight gain with building muscle. It adds weight too. Try doing body measurements with a measuring tape or calipers available at most sporting good stores. This will help you see your results and track your true progression. And if this helps I do recall China saying in her book how she was overweight when she was younger, now look at her. Been in Playboy, TV etc. etc. But the one thing she didn't do was give up.
311651
I would try to work out a little more. It uses up lots of energy and it keeps your body healthier
177617
You've hit a plateu.  It will take some change to re-start your weight-loss.  I've been weight training and using nutritional supplemenst for 20 years.  I know, from personal experience what works and what doesn't.\n\nEmail me and I'll give you some suggestions.
444934
Yes, muscle is lost through inactivity.\n\nIt's simply a matter of exercise, diet and lifestyle.  The key is finding a healthy activity you enjoy, not necessarily going to the gym six days a week.  It could be walking/running, biking, yardwork, hiking, skiing, yoga, etc..  If you find you can't get yourself to the gym, finding an alternative activity you enjoy can help motivate you.\n\nOne thing I do is look closely at my spare time.  What am I doing with it?  Do I spend hours watching TV in the evenings, in front of the computer, basically not doing any physical activity for that period of time?  Can I devote some of that time doing something physical and healthy?  It doesn't have to be many hours but just some time a few days a week.  You'll see a big improvement just from that.\n\nAlso, be consistent and don't quit.  Make it habit and part of your lifestyle.  What you are trying to do is make permanent changes that you can stick with.  Try a variety of things, it doesn't have to be only one kind of activity.  That'll mix things up and make it interesting.\n\nKeep in mind a balance of cardio, resistance training, diet and flexibility is optimal.  You'll get a lot more out of some weight training and cardio than by doing just tons of cardio.
301550
well, unlike other ppl who answered this question, I think supplements are a good idea. You need to start somewhere and sometimes supplements and their results can give u the extra little push u need. Anyway, I would recommend anything that has soy in it. Soy protein or whey protein BUT I would rather suggest you go to a GNC store or one silmilar to it. They know more and they will help you out better. Good luck!!!
265657
Make sure you are drinking lots of water.  I have been working out for about a month.  I didn't really start to notice any difference until I increased my water intake.  Just remember Lots and Lots of water!  It was very hard for me at first.  You also have to eat healthy.  No fast foods or soda.  Eats as much fruits and veges your can.  If you have a sweet tooth the Kellogg's Special K Bars are wonderful.  The come in 4 flavors!  They have only 90 calories and 1.5g of fat.\n\nIf you don't have a loacl gym to attend try swimming, walking, or bike riding.  All should help.  When exercising make sure you have an empty stomach.  This way your body is getting it's energy from stored fat and not what you've just eaten and eat 10 minutes after.\n\nGood Luck!
67319
you might loose a slight bit of muscle mass, the key would be to eat more, because you'll be burning far more calories now with cardio added into your program. if you aren't try to eat 5 to 6 meals a day filled with protein and complex carbs they take longer to digest so your body can more fully absorb them. make sure that you're taking a multivitamin, I prefer Animal Pak by Universal Nutrition. And drink at least like a gallon of water a day. good luck.
528273
You are burning plenty of calories but may not be eating enough.   Building skeletal muscle by increasing protein intake in combination with your exercise can accelerate gains.\n\n You are welcome to look at my 360 Blog of September 10 if you want some detailed suggestions on healthy weight loss.\n\nAloha
340931
you shouldn't be on the same workout plan for over six weeks, for starters. you need to periodize your routine, change it up at least every 4 weeks. that will not only keep it more interesting, but it will also force your muscles to grow more, because if you're doing the same thing for 6 weeks at a time, your muscles have long since adapted & are not being challenged, and therefore are not growing. if you're trying to gain weight, have you tried a lean bulking diet? if not let me know & I will be more than happy to send you one that I've put people on & they've had great success (I've never done it simply because I've never tried to bulk, being a female, I just don't want to do that personally). Also, what kind of routine do you normally do???
263261
If you are losing weight on the scale only, then you are burning muscle, not fat.\nYou must still be eating other foods that are bad for you, or you are not eating enough. If I need to lose weight for an occasion, I go stricter than that.  Cut out ALL bad carbs, (sugar and white flour, as well as starches) and up your protein.\nSometimes you need more than 3 weeks to see a difference.  If you kept your current plan up for 6 months, you will probably see a difference.  I did weight watchers for 3 weeks (I was starving) and lost nothing!  I now cut out bad carbs and eat primarily protein and my body seems to respond better to that.\nGood luck finding what works for you!!!!
184887
You may be just replacing the weight you are losing with muscle weight.  Remember, muscle weighs more than fat.  Another thing, to lose weight, you have to burn more calories working out than you do eating.  Protein powder itself should not be causing you to not lose weight.  Try mixing it with water instead of juice.  Wait a few hours before eating after you've taken the juice.  Many people will take the shake, or even a dietary shake, and then eat right after.  It defeats the purpose of losing weight because you've just consumed two meals.  Try not to work out so much, either.  Your body needs time to heal itself.  Five times a day might be a little extensive.  Cardio should come after weight training, for maximum results.  I hope this helped.
69962
I sympathize with you because I was in the same situation.All i can advice you is to go for daily walks, push-ups for the arms, sit-ups or crunches for the abdominal(stomach area)If you keep to it you'll see results in a couple of days or weeks depending your metabolism(also what you eat..watch those french-fries!)
123177
Your body will use the protein, calories etc that it can use. You should continue with your diet without any deviation even on your off days. Remember, you break down your muscles in the gym and they recover and grow when you rest them. So keep doing your protien as normal.
225646
Take some iron pills and vitamins, if not already.  Soak your muscles in hot bubble bath.   Are you eating healthy?  If not, that could be why.  I know lots of celebs that look great and are probably very unhealthy.  I don't know how you lost weight but maybe you overexerted yourself.  You are only suppose to weight train every other day because you need to give your muscle time to rest.  Take some time off and pamper you body.  Congrats.  You deserve it.
176612
It seems you still have a lot to learn.  I am not being insulting.  There is a lot to know about working-out, deit including.\n\nThe short answer is you will start to see a difference in your own body whithin a week or two.  It can take about 2 to 3 months for others to notice.\n\nThink about working out differently.  Working-out is a way of life.  After about two weeks to one month, you will become comfortabel working out.  Be sure to do the exercise correctly, do not start with too much weight.  Just consentrate on doing the exercise right.  You will gain more stregnth faster this way.  If you do too much weight at the beginning, it will take you longer to get stronger, and you will see less progress.  Do not skip work-outs.  Be sure you streach before and after work-outs; this is important for proper muscle development.  Most people skip the streaching part of the work out, and they do not get the results or they hurt themselves.\n\nThere are several must do's in working out.\n 1.  No longer than 30 minutes after a work-out, drink a protine drink.  You do not have to do a meal replacement proting drink, they are much more expensive.\n  2.  Cycle your protine drinks and other supplements; 2 months on, one month off.\n  3.  Intensity of your work out will determin how fast you grow.  Caffine can help, but in the long run it hurts you.  You can get better results not to take energy drinks.  Take a Carbohydrate drink 30 minutes before the work-out, slowly warm up, then do your work-out.  This works.\n  4.  Aerobics every day of the week will help you with weight and your cut.\n  5.  When you cut, you do less weight and high reps.  This cuts your muscles.  When you are ready for this step, you should have read enough about working-out to know exactly what to do.\n  6.  Do not talk to anybody during your work-out except you're work-out partner.  Talking waists time.  Get out there, do the job, get it over with, then talk if you want.  This is a selfish sport.  In this sport, you are the only one that matters.\n\nWorking out has many different phases.  First your body has to get used to lifting wieghts.  Then comes the building phase.  Finally, comes the cut phase if you want it.\n\nYou need to read a lot about working out and dieting.  Sorry, there is no getting out of it.  Lifting weights and dieting is different for everybody.  There is no one way around this.  Magizines can help;however, you need to buy a real book and read it.  Stay active in working-out for 6 months and you will like what you see.  Weight-lifting is not for the weak of mind.\n\nYou're age is now working against you.  You are 22, so you're body heals itself quickly.  People I know your age work out 2 times a day on the same muscle group.  That is 2 times a day on a 4 day work-out scheluel.  Monday is a push day, Tuesday is a pull day, Wednes day is an off day.  Repeat on Thursday and Friday; take the weekend off.\n\nPush is excercises that you push\nPull is exercises that you pull.\n\nThere are some small muscles you will need to strengthen before you can go up in weight for some exercises.  You have to read.  You can easily hurt yourself otherwise.  I hurt myself several times.  It took me a year each time to recover.  I read everything I could get my hands on, and now I do everything completely different, and I am the size I want to be.  The picture you see in my profile is 2 years old.\n\nDo not worry about what everybody else is doing.  Take care of yourself and do YOU'RE work-out.  You will catch up soon enough with everybody.\n\nRead, read, read.\n\nTalk to someone that is big and looks like he knows what he is doing.  Show him what I wrot to you.  This person will say that there is also a lot more to working out.