Just Started Going To The Gym!

[alexg]

I just started going to the gym this past Tuesday. The trainer there told me that I have to lower my body fat, in other words burn fat. He started me on some Cardiovascular, Abdominal and some Weight Resistance Exercises. I am probably going to this gym for about 3 months, which is what is in plan right now. I want to loose my body fat not so much weight. I am 27, 5"5' and 168 lbs.

I have a question though. He wants me to cut fats and eat more protein. He suggested going to GNC and buying one of those Protein powder mixers which works taking it at morning and at evening plus one more right after exercising.

For those who might know, being Type 2 Diabetic, would taking this protein supplement hurt me more than helping? Or would you suggest something else. I am already following somewhat of a diet :o, not eating fatty foods and avoiding carbs, etc. Mostly eating baked or boiled foods and if fried using Olive Oil, but nothing breaded. I mostly eat Chicken and Fish not so much meat. I eat small green salads with most meals and if I eat pasta, its a limited amount of Multi-Grain Vitamin Enriched.

I don't want to run this by my doctor just yet cause he will be against anything I am doing most of the time. I want to see what you all suggest and then explain to him. What do you think?

dja2k

[ant hill]

Hey, Go for it mate as you will get fitter. I would stay away from that protien mix and look into good food and see food like energy like fuel to a car and lern more on what different food can do for you. :)

[Michiko]

I started going to a gym too!! Good luck to both of us :)

[Dawn]

I really don't know much about protein powders but I am seeing a personal trainer and she has not mentioned I should get some powder. She does talk about protein and being sure I am getting enough with adding exercise to my life but that has never been a problem for me.

I am pretty cautious about protein powders...have you asked him why he thinks you should get this? Do you eat nuts or eggs? How has exercise been on your numbers? Are you testing before and after?

Good for you - and Michiko - for starting at a gym. It took me awhile to add exercise to my diabetes schedule and it took even longer before I actually started enjoying it - but I do now. Initially, I mostly just felt tired after...but now I can identify when it happens when I am working out and I'll get an energetic burst and begin to feel good. Good luck!

[HiImDan]

Excessive protein is bad for the kidneys (too much nitrogen) so I don't use it myself, just eat right and you'll be fine.

[alexg]

Okay thanks I will certainly follow all the advice here about not starting that protein stuff. My numbers are good. I go to the gym in the afternoon about 1 1/2 hours after lunch so I am not extremely low when I start exercising. I eat a snack right after I exercise and before dinner, so numbers are excellent. Hope it continues to go well with all of us whom are starting to go to the gym. Thanks for the replies.

alexg

[BlueSky]

Your trainer wants you to get lots of protein because it is required for building muscle. Resistance exercise breaks down muscle, which gets rebuilt stronger after exercise. But protein is required to make this hapopen. Which is why drinking a protein shake after working out is a good idea. But there is no point in consuming more protein than your body needs to maintain itself and build muscle. Much of the excess just gets converted to glucose. It is an expenseive source of glucose. And it increases your blood sugar.

As you are working out at the gym, you probably need about 1 gram of protein per KG of body weight per day. For you, this works out to 76 grams of protein a day. Count up all the protein in your food. As agheneral rule, protein food (chicken, meat, fish etc) is about 25% protein. So a 100 gram steak contains about 25grams of protein. And don't forget to include the protein in milk, eggs, bread and other processed food. Add to this the protein in your post-workout protein shake. If the total exceeds 76 grams, having extra protein drinks will just be a waste of money.

Adequate protein normally accounts for about 20% of the calories you need to maintain your weight. You have to get the rest from fat or carbo. You can't reduce both of them at the same time because you will lose weight. IMO, it makes a lot more sense to get the bulk of your calories from fat. It helps you burn fat for energy, and it is easier on your blood sugar.

[alexg]

So BlueSky do you recommend I use that Protein stuff or not of course counting the protein intake like you describe? I have high cholesterol as well so I don't know how that goes into the picture.

alexg

[BlueSky]

I have found that the post-workout protein shake definitely works. It enabled me to increase muscle mass, which is something I have had great difficulty with in the past. But the workout needs to contain lots of resistance exercise, and the more intense it is, the better.

I have never tried additional protein shakes in the morning and evening, simply because I get enough protein from my food. So, yes, I would do the post-workout protein shake and leave it at that.

On the cholesterol issue, a problem with dehydrated whey protein is that it probably contains some oxidised cholesterol. This is inflammatory and may increase your cholesterol numbers, but it I haven't noticed any difference in mine. You could get around this by using Soy protein, as it doesn't contain any cholesterol - it is plant based. But the problem is that the phyto-estrogen in it makes building muscle more difficult. Body builders won't touch the stuff.

I wouldn't worry about the cholesterol, but you can test it out on yourself. Start your exercise program, do it for 3 months and test your cholesterol. Then start using the protein shake and continue exercising for another three months, before you test again. You will then be able to see whether a protein shake increases your numbers.

[alexg]

What is your opinion on Muscle Milk Light instead of the other protein stuff?

alexg