You're a teenager and you're new to the gym?

All young and novice bodybuilders reads magazines such as Muscle and Fitness, Flex, etc., see all these great men who are advertising nutritional supplements for weight loss, strength to build big muscles.

This is a good thing and gives you a big motivation, but teens think supplements make them really big. Very few realize that these professional bodybuilders in the magazines have worked many years in the gym, and most of them have used substances that were not in the ads.

You must realize that in order to become great and look good, you first need to do a lot of hard work. If you're new to the room and have not dealt with all these things before, begin with weight training and wait at least 3 months before you get caught up in dietary supplements.

If you have not held up in the first few months you will have a great progress in the size, fat loss and muscle as a whole without using any additives. After these few months, It will be more difficult to advance at the same pace.

After you have train hard at least 3 months without any extra help, it will now the time has come when you can think about basic supplements.

Do not buy 3-4 supplements at once. Start with protein powder. Eat it 2-3 times a day. This will help muscle recovery and stimulate growth, and will satisfy your daily protein need.

Then you can take creatine. Creatine is produced naturally in the body but in small amounts, so that its adoption can help with more energy and strength in the gym and your muscles will be more progress. It is the most popular and perhaps the most effective dietary supplement.

Drink plenty of water while taking it. At the beginning of it do not miss the charging phase, which lasts 5-7 days.

Also buy multivitamins. They are extremely important for bodybuilders, especially for teenagers like you, because you are still growing and you need a whole range of nutrients, vitamins and minerals in order to develop the best possible way.

These three supplements are essential and sufficient for teenagers to have good performance in the gym.

Remember that supplements simply help for better workouts. Dietary supplements do not make your muscles grow. Timing and intensity in the gym doing it with quality food at home and at school.

SHAKE IT UP

Consuming liquid nutrients is not the only path to success, but it can lead to great results before and after exercise.

 Gainer shakes are an excellent opportunity to add carbohydrates to your nutrition about your workout. You can order dextrose and maltodextrin in bulk from various companies. Add these sugars to whey protein, which contains no carbohydrate. Many companies offer products which are primarily simple carbohydrates, but also contains components of recovery and growth as creatine and glutamine. They may also be added to a protein shake.

 If you still want to eat normal food around workout, I head to a fast-digesting carbohydrate sources. Eat a waffle, banana, a few slices with jam or add one Coca - Cola to protein shake. You can make a mix of rice cereal and protein shake that will not only provide you quick carbohydrates, but also improve the composition of the protein.

Avoid fiber and fat after a workout, as they slow down the absorption of simple carbohydrates and proteins.

 About an hour after your meal after training, consume wholesome food with protein, complex carbohydrates, healthy fats and fiber. A good example is steak and potatoes plus salad with olive oil and vinegar.

Below there are examples of pre-workout and post workout shakes, which you can do before going to the gym.

Pre workout

• 500-600 milliliters of water
• 30-40 grams of whey protein
• 60-80 grams simple carbohydrates (in a 2:1 ratio to the protein)
• 5 grams glutamine
• 2-3 grams of creatine

 NOTE: Drink half of the mixture before your workout and continue with the rest during training 

After training 

• 500-600 milliliters of water
• 30-50 grams of whey protein
• 60-100 g simple carbohydrates (in a 2:1 ratio to the protein)
• 5 grams glutamine
• 2-3 grams of creatine

Tips to burn body fat

One of the burning of excess fat depends on your workouts, but today we will discuss your eating habits because they have more important. Burn fat forever with these useful and practical advice.

1. Change your habits.

When you start a weight loss program follow it through. Do not return to your old habits, consciously or unconsciously, is no excuse. Choose real programs that you can keep, and do not interfere with many calories.

 2. Drink water.

Water is essential for virtually all body functions, including the burning of fat. When drinking water contains no calories, feel fuller and eat less. Per kilogram body weight, drink 30 ml of water. For example, if you weigh 100 kg should drink 3 liters of water daily. To do this hold you close in my water bottle, so it will control the amount.

 3. Burn more calories than you consume.

Determine how many calories your body burns usual. Then, determine the additional expenditure with exercise. Add them to the basic calories and get your necessary daily calories.

 4. Reduce complex carbohydrates.

The adoption of complex carbohydrates, such as potatoes, rice, pasta and bread delivered to the body more than the required energy. All excess will be stored as fat. Do not remove them completely, but reduce them if you want to lose fat.

 5. Breakfast.

At night your body is hungry, if you just eat quickly it will negatively affect your workouts. So eat a complete and balanced breakfast such as oatmeal and fruit will be a great start to the day.

 6. Less sugar.

Immediately after exercise muscle load, but another store it as fat. When you eat something sweet, try fresh fruit. Instead of soft drinks, drink water, coffee, tea.

7. Coffee before workout

Drink one cup of black coffee 2 hours before exercise, and if breakfast, let it consists of healthy fats and protein. Do not add sugar.

8. Do not reduce calories drastically.
 
If you have decided to look more relief is not a good idea to reduce your calories drastically. Instead, it will look rather tired. Do not reduce by more than 200 to 500 calories daily energy intake.

9. Take creatine.

Creatine builds muscle and can help to burn excess fat. It is especially needed in low-calorie diet, because it protects muscle.

10. Eat fiber.

Consume 25 to 30 grams a day of fiber. They reduce insulin levels, absorb water and increase in volume, which will leave a sense of satiety. Fiber can be found in legumes.
  
11. Protein.

Get enough protein. To maintain body weight, you need 2-2.5 grams of protein per kilogram of body weight. More than that will be stored as fat.