I'm concerned that my protein supplement is standing in the way of continued fat loss. I'm using Muscle Milk because it's really high in protein, but it's low in cholesterol, but it's pretty high in what's supposed to be "good" fat. Good in this case means "good for gaining weight". It's a good product, but overkill for me. I used a whey supplement previously, but it was super high in cholesterol, something else my doctor wants me to avoid.
If you have a high cholesterol reading, blame it on your parent. 70% of your cholesterol reading is produced by your body.
Research shows that reducing the amount of cholesterol you eat will bring your cholesterol reading down about 10%. While 10% is better than nothing, it not that much.
The best method of getting you cholesterol reading down if first with aerobics. Then, it is recommended you reduce you fats and foods with cholesterol.
My current goal is still to lose weight but I want to be sure I'm losing fat and not muscle. I am not concerned about building any muscle mass right now. I do mostly cardio work to try to lose the fat, and some weight/strength training. Without getting into numbers I think I probably have a good 10lbs of fat to lose, this is real fat that needs to be lost, around my belly.
I lift weights 3 times a week and do cardio 3 times a week, usually doing some cardio after the weights. I'm going to drop to 2 days a week for weights to really concentrate on burning the fat off.
The most effecitve method of increasing your metabolism with aerobics is interval training. Example, sprint for a minute or two then jog or walk for a minute or two. You repeat this sequence for 20-30 minutes.
You need to push your heart rate above 75% of your heart rate max.
This type of aerobics increases your metabolism for hour after your work out. Research shows that you can burn up to 9 time more body fat with this method.
The same basically applies with weight/resiatance training. Take short rest periods between sets, 60 seconds.
Should I try a soy protein instead of the whey? It's lower in fat and cholesterol, but I'm wondering if it's as effective as animal based proteins in muscle conditioning. Also, I've heard and read some stuff about potential problems with estrogen. Anything to that? If not, what's a good low-cholesterol whey product?
I am not a big proponent of soy. There are better proteins.
Whey is an excellent protein. Whey protein is digested in about 100 minutes. That make it a great protein (along with a high glycemic index carbohydrate) about 30 minutes before your workout, during your work out and within 15 mintues after your workout.
Caseinate or milk protein is a better protein to take during the day or before going to bed. Digestion takes up to 300 minutes. That is because caseinate and milk protein are more of a time released protein. Thus, you body maintains a more constant supply of protein.
Also, caseinate has been show to be more effective for weight loss.
Milk protein is 80% caseinate and 20% whey protein. That is the primary difference between caseinate and milk protein.