You’ve got questions, we’ve got answers. Every week, the BuiltLean Team addresses your fitness and nutrition questions. Read on to find out more.
- Do you need protein powder to build muscle?
- How long should I do cardio?
- Am I losing muscle or water?
- Should I have a cheat day once per week?
- Should I stop taking a multi-vitamin?
Question #1 – Do you need protein powder to build muscle?
– Stephen
– Marc Perry ( Marc Perry, CSCS, CPT)
Question #2 – How long should I do cardio?
– Patty
If you are exercising intensely, a 20-30 minute session can be plenty to help improve your cardio capacity and burn some extra fat, such as with an interval training workout. Depending on your schedule, I would do a minimum of 2 strength training sessions per week and based on your schedule, 1-3 cardio sessions. It’s important to listen to your body, drink enough water, and rest.
– Marc Perry ( Marc Perry, CSCS, CPT)
Question #3 – Am I losing muscle or water?
– Bryan
– Kristin (Kristin Rooke, CSCS, CPT)
Question #4 – Should I have a cheat day once per week?
I’ve recently found your website & find the information very helpful & interesting. I’m wondering if you agree with the cheat day once a week to build leptin levels back up due to the reduced cals approach for fat loss?
Thanks again,
– Stuart
My philosophy is that cheat meals are not necessary, but if they help you psychologically without really splurging, then go for it. At the end of the day, I think there are a lot of ways to control hunger, my favorite being eating lean protein sources combined with fibrous carbs and starchy carbs. Drinking water and getting enough sleep are also helpful.
With that said, for people who have been dieting for weeks on end and progress has slowed, bumping up calorie intake for a few days may be helpful. The research is pretty spotty on this topic, which is why we haven’t written an article specifically on cheat days.
I would refer you to these two articles that are pretty detailed, but may provide more helpful info for you:
Thanks!
– Marc Perry ( Marc Perry, CSCS, CPT)
Question #5 – Should I stop taking a multi-vitamin?
– Flor
– Charlie Seltzer ( Charlie Seltzer, MD, CES, DABOM)
You compared protein powder to a chicken breast. Does that mean that it is safe for anyone to consume? I am currently 15 (Borderline short) and I do not want to stunt my growth.
@Ed – whey protein is well researched, check out this article => Whey Protein. You should consult with your doctor before taking any supplements.
I want to know how can i build my body becouse i want to to so help me plz
I am 46 and weigh 83 KG’s and have a bloated abdomen, I have recently started weight training. My goal is to reduce my weight by 8 KG’s. Do you reccomend Whey Protein for me? Does age has to do anything with Whey Protien side effects?
Thanks in advance
Hi,
You can absolutely use whey protein regardless of your age, as long as you tolerate dairy. Whey is a milk-derived protein supplement, so if you don’t do well with milk, you’ll probably want to opt for an egg- or plant-base protein powder.
As for having a bloated abdomen – that could be a sign of food allergies or sensitivities (unless you’re simply referring to abdominal fat, in which case you’re best bet is to focus on fat loss). According to Medical New Today, symptoms of food intolerance include bloating, migraines, headache, cough, runny nose, fatigue, stomach ache, irritable bowel, diarrhea, constipation, and hives.
If you’re experiencing any of those issues, you might want to chat with your primary care doctor about the possibility of food allergies or sensitivities. Hope that helps!
-Kristin, BuiltLean Coach & Managing Editor