Women's bodybuilding, spirulina, whey, soy, bee pollen, chromium???
So, I have some questions. I'm a 25/F who tries to stay active and eat healthy. I'm thin, and my arms are cut, but my belly, hips, thighs have fat on them. I'm trying to tone them, not necessarily for a 6-pack or anything but I just don't want belly fat. I ride my bike everyday, and lift weights/do some crunches before bed. Every so often I'l drink a whey protein shake after I lift weights. But what else should I be supplementing to maximize my metabolism and build muscle?? I got some bee pollen but I don't know what that does...what about Spirulina? Chromium?? Glutamine?? Which is better for women's muscle building; soy protein, whey protein or spirulina protein?? Your help is greatly appreciated.
How about papaya enzymes, or flax oil??
The supplement companies r making billions of dollars by saying their supplement can increase ur metabolism, but the truth is, our bodies have a set metabolism and it does nto change much. Yes, during/after exercise and after meals it increases slighlty, and during sleep it decreases slightly (very important to refill energy stores and rehydrate important parts such as the vertebral discs), but other than that, our bodies try very hard (an succeed everytime) to keep it in a certain range. Heavy people will always have a slower metabolism and will always have trouble keeping their weight off and easily gain it back. Skinny people will eventually have a slow metabolism and have trouble keeping the weight off (life sucks huh lol). After about age 30, everything from metabolism to eye sight and brain function decreases a certain percentage per year, so we r all running down hill around 30. So do not waste ur money on supps that try to say they can increase ur metabolism. And esp stay away from the supp that says it decreases cortisol to get rid of stubborn belly fat. Cortisol does not cause belly fat, if nething it decreases it (not just belly fat but fat all over the body). Also, it is a very important hormone that keeps us alive every day, if we did not have it we would all die within hours after birth.
As far as protein goes, whey protein is considered the gold standard and has been shown (in studies as well) to help increase protein synthesis and increase muscle mass. It doesnt seem like u want big muscles, but just want to gain alittle bit of muscle. So if u want to take a whey shake after a workout then go for it, but dont do it every so often, u either have to do it or dont do it because it will not help if u do it once in a while. Dont worry about any others like creatine, glutamine, chromium, etc. If u want to take flax oil also then go ahead for that because omegas r extremely important because our body needs them and cannot make them (it can make omega 6 and 9 but only if it has sufficient omega 3). Some say it can decrease fat in our bodies but that has not been proven, however they r still important. If u eat plenty of fish, then do not take too much flax oil because the oil in fish has a good amount of omegas.
As far as exercise, ur doing great from what u say u do so keep that up. However, i would suggest that u start jogging/running/interval training/walking and not do the bike everyday. The bike is great exercise but running burns more caloires. So instead of riding ur bike everyday, put running in place of that2-4 days a week, but do not quit the bike altogether.
For lifting, if ur not doing these already, add in barbell back and front squats (change ur stance up each week u squat), hip abduction and hip adduction machines. These will help add in some muscle around ur thighs which may uptake some fat into the muscle cells for energy use and help decrease some fat around there. However, do not forget that females r genetically predisposed to have more fat around their hips and thighs than men because it is important for child birth. But this doesnt mean u will never have a great looking pair of thighs haha.
Finally, it is impossible to spot reduce (decrease the fat in a certain area but not others) so doing abs, running, eating a certain amount, etc will decrease ur belly and thigh fat. Although, in time it will decrease, so just take ur time, do it right and it will improve.
good luck and feel free to email for nemore questions and u can tell me ur diet and i can help u on that if there is any need.
How to prepare a pack of natto (fermented soy beans)
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