Help with weight loss stack for gf
- 06-10-2009, 12:36 PM
Help with weight loss stack for gf
Hey everyone, im kinda new around here and had a few questions. My girlfriend doesnt have the greatest genes around, ive made a pretty decent diet for her and we exercise 4-5 days out of the week. But she still has this fat around her waist. My question is can anyone put together and inexpensive weight loss stack? Ive been looking into things like CLA, Green tea, and those sorts of things. Any help would be great.
- 06-10-2009, 07:24 PM
Fat loss supplements aren't the answer to her losing fat right now. If she is having such a difficult time losing fat without a fat loss supp, something that she is doing needs to change.
Be sure that she is eating enough lean protein, healthy fats and carbs (mostly veggies, and lots of them!). She should be eating 200-500 calories under maintenance level. If she is eating too much obviously she will not lose fat, and if she is eating too little her metabolism will slow down and prevent her from dropping the fat.
Once her diet is on track, her routine should be looked at. I would suggest that she weight lift 3-4 days a week, doing full body routines each time. Incorporate movements like: deadlifts, squats, clean and press, pull ups, dips, chin ups, push ups, bench, lunges, step ups, rows etc. These are compound movements that will definitely be difficult. She needs to push herself hard every time she lifts or it is really near to being pointless. She shouldn't be afraid of lifting HEAVY- lifting hard and heavy is what will kill that fat!
Adding some HIIT on her off days of lifting will speed up the fat loss progress.
Now, as for supplements: Right now the only supplements she needs are BCAAs, which will help with maintaining and gaining muscle (making it easier for her to drop fat) and possibly protein powder to help her with getting in enough protein every day.
Along the line, as she is seeing fat loss progress, adding a fat loss supplement may help her out some. But everything above needs to be addressed first, and progress ALREADY needs to be occuring.
- 06-10-2009, 07:47 PM
Diet is everything but supplements will help. How much you looking to spend?
I do agree with Babywifey she needs to get as low as possible by herself first, then once she starts to kind of plateua the supplement should be intoduced. All the info baby wifey has posted is good information.
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06-10-2009, 09:05 PM
thanks baby and fight back.
I have had her dieting for some time. She thinks i am to strict when i tell her what to eat and when. Her problem seems to be her parents telling her that its ok to eat things like mexican lasagna, or sloppy joes for dinner and just to run 20 more mins at the gym. That seems to be my main problem. so i was looking into ways to get her outta that way of thinking and a supp. to help speed the wieght loss process up.
As for protien i have her drinking some of my whey protien right after she lifts, and i just bought her a bottle of syntrax. ill look into getting her some cheap bcaa's
Does anyone know how good CLA would work?
06-10-2009, 11:48 PM
I made this post elsewhere, but it is needed here. babywifey made some very good points, and you should pay attention. As far as what she eats for dinner, eating mexican lasagne or sloppy joes is fine 1-2 days a week (if you read diet tip #13, then you'll see that high calorie/cheat days are GOOD for fat loss).
LOSING FAT INFORMATION ©Rosie Chee
Ok, I am going to assume that you know nothing. Please don’t take this personally; it’s just easier for me to explain everything from scratch, if you know what I mean. Hope this all helps you.
LOSING FAT Part 1 (Goals)
The first thing that you need to do, BEFORE you look at diet and exercise, is to set some goals. Look at what you are now, and what you want to be. Your end goal can be WHATEVER you want, because, as long as you give yourself a realistic timeframe to achieve it in, you can achieve ANYTHING that you want! Once you have set your long-term goal, then you need to set smaller goals – these are your short-term goals that will help you get there. Goals should be SMART goals.
LOSING FAT Part 2 (Diet)
Losing fat is really easy. The FIRST thing she should look at is her DIET, since fat loss depends 90%+ on what you put in your mouth and when.
ROSIE’S DIET TIPS FOR FAT LOSS
1. First, you need to work out what your MAINTENANCE calories are (There are various methods and equations that you can use to calculate this (there is an estimation method in post #2 at Help determine my calories, but remember that is is only an ESTIMATION and often calculations UNDERestimate Maintenance; most take into account current body mass, height, and activity level). Then, to lose fat, you need to make sure that you’re having up to 500 calories LESS than maintenance. Depending on how fast or slow you lose the fat, you can adjust and tweak your calorie intake each week.2. Eat every 2-3 hours after waking. This helps keep the metabolism going throughout the day, as well as keeping insulin levels stable (so, you can see that 3 meals is simply NOT enough, even small portions).
3. EVERY meal should have complex carbohydrates [CHO] (i.e. kumara, rice, oats, etc.), QUALITY LEAN protein (chicken breast, fish, tuna, salmon, lean beef, egg whites, etc.), and FIBROUS CHO (i.e. vegetables, green ones in particular).
4. Drink 4.5 litres of water per day. This will help keep the system clean.
5. It has been proven that TWO servings of DAIRY per day helps lose MORE fat than if one avoids it altogether.
6. Do NOT avoid fat (The only fat she should be avoiding is Saturated fat and Trans fats). You NEED fat in your diet, as fat plays major roles in energy metabolism and other parts of your body (Wardlaw & Hampl, 2007). Make sure to have at least 30 grams of GOOD fats (i.e. flaxseeds or flaxseed oil, fish oils, peanut butter, nuts - especially almonds and walnuts, hempseed oil, olive oil, etc.) per day (i.e. this is ~2 tbsp of flaxseed oil or peanut butter).
7. Don’t drink tea or coffee. Try drinking GREEN tea instead; it helps with thermogenesis, and is especially good if you take it one hour before doing cardio first thing in the morning.
8. Don’t drink alcohol. Alcohol has NO nutritional value and is full of calories.
9. Minimize adding salt to food. Instead, flavour a meal with herbs and spices (i.e. ginger, cumin, cayenne pepper, curry powder, chilli powder, and garlic all help thermogenesis a bit).
10. The only sugar needed on a regular basis is the NATURAL sugars found in food; these are mostly found in fruit. Too much sugar plays havoc with insulin levels and these should be as stable as possible throughout the day. The best time to be having sugar is straight AFTER a RESISTANCE workout, when the body is trying to replenish muscle glycogen stores (Burke, 2006).
11. Do NOT avoid CHO. You NEED at least 50-100 grams of CHO per day for your body to burn fat effectively. A good guideline is to have at least 1 gram of CHO per kg of body mass per day as a MINIMUM (Burke, 2006).
12. Eat most food as 'natural' as possible. This means fresh fruit and vegetables, meat, grains, etc. Try not to eat too much packaged food, as it is full of extra calories and sugar.
13. Most importantly, remember that it IS OK TO CHEAT every now and then. Actually the body NEEDS cheat meals and day. By throwing all the guidelines I have just mentioned above out of the way and having a day where you eat what you want it helps, and will also help prevent your body from going into starvation mode (where the body battles you to hold onto the fat as much as it can). If you prefer NOT to ‘cheat’, then adding in 1-2 higher CALORIE days (i.e. go up to Maintenance, or even Bulking, or even slightly higher), with the extra calories coming from quality COMPLEX CHO, you should be ok.
Supplements should NOT be a big deal, as most fat loss can be done through simply eating the right food at the right time. And unless everything that you’re doing is already done to ensure the maximum results in the timeframe that you want to achieve it in, and then supplementation should not be the focus. However, there ARE a few supplements that I think are important to any regime:
1. A multivitamin. (Although you should be eating as much of a variety of food as possible, in order to meet the RDI/AI of most nutrients from actual food).
2. Creatine monohydrate. Creatine helps the body to recover faster, as well as aiding in increasing strength levels and lean body mass [LBM].
3. Flaxseed/Hempseed/Fish Oil. This is the GOOD fats. Flaxseed or Hempseed oil is great with breakfast or in protein shakes.
4. Protein Powder. This just helps for the in-between meals, or after the gym, and to make sure that you get enough protein in (You should be having 1-1.5 grams of protein per pound of body mass per day; this is so that muscle loss is prevented, and can even assist in small gains in LBM).
Apart from these 4 ‘base’ supplements, you don’t need a lot (supplements are just a way for companies to make money. You can do everything without them!). And forget about using fat-burners or thermogenics; they are a waste of time unless you are ALREADY lean and are looking for that ‘extra edge’ to lose the last 1-2% bodyfat (i.e. like a fitness competitor, etc.)
LOSING FAT Part 3 (Exercise)
You will lose fat by dieting alone, but not as effectively as you would using a calorie controlled diet AND exercise plan. If you just dieted, you would end up as a smaller version of yourself right now. Exercise helps you to build muscle (which helps you to burn more calories and lose more fat in the process), as well as helping you feel good about yourself, and providing a way to distress.
The best exercise programme for losing fat is one that includes weights, cardio (mostly in the form of high intensity stuff), and some flexibility (just to help your joints).
Since you are a beginner, start off with 2 days per week (and graduate to 3-4 days after 4-6 weeks). I would recommend full-body sessions in a circuit style fashion, as these will not only increase your cardiovascular fitness, but your muscular endurance and strength, and help burn fat faster. Exercises that you should be doing are multijoint, compound exercises, as they use more than one muscle, and are the most effective for not only building muscle, but also in burning fat, because they are recruiting more of your body to perform the exercise than isolation exercises (these are a waste of time unless you are looking for a pump close to competition, really). The best compound exercises that you can do are the squat and the deadlift, as they use pretty much EVERY muscle in your body. Other compound exercises that are good to include are the power clean, bench press, shoulder press, pull-ups, dips, as well as calf raises (the only isolation exercise that’s really good). You should never spend longer than 45-50 minutes in total lifting (i.e. your session should take that long from the time you walk in to the time you walk out, excluding if you do a warm-up – and this is strictly your own preference); otherwise you become too catabolic and end up losing muscle. You also need to change your weights programme around slightly every 4-6 weeks, just so that your body does not get used to it and stop adapting. This can be as little as changing the order of exercises in a session or the number of sets and/or reps that you do for an exercise (and it only needs to be one exercise changed at a time, small adjustments over the weeks).
Here’s a sample circuit:
This is a very basic routine, designed to get you 'used' to resistance training again, whilst also targeting your goals, and is ok to start with. After 4-6 weeks you will need to change your programme.
Instructions: Do an easy 10 min warm-up. Select weights that you can do for said reps on each exercise (but not too much more), and use these for the entire session. Complete exercises in order from 1-8, with minimal recovery (ideally it should be moving from one exercise to another; but since you are a beginner 30-60 seconds will be ok). At the end of one set (i.e. 1-10) rest for 1-2 minutes, and then repeat. You can increase to 3 sets after 2-4 weeks (or as you see fit). Stretch full-body for 5 mins after session. This should take ~45 minutes in TOTAL. Every week your weights should increase (i.e. not on ALL sessions, but keep weights the same for a week, and increase as you can for the next week's sessions), so that you keep challenging your body.
1. Dumbbell/Barbell Squats 2 x 12 (changing stance can change which muscle are targeted more: narrow stance hits quadriceps more, wide stance hits gluteals and hamstrings more; sumo stance hits gluteal and adductors more, etc.)
2. Dumbbell/Barbell Romanian Deadlifts 2 x 10
3. Calf Raises (on a step) 2 x 15-25
4. Pull-Ups 2 x as many as possible (with a minimum of 6 reps; when you've done what you can then go to the Lat Pull-Down, and finish the set there)
5. Push-Ups 2 x as many as possible
6. Dummbell Shoulder Press - 2 x 12-15
7. Dips 2 x 12-15 (do as many as possible as you can with your bodyweight; when you've done what you can then go doing Bench Dips, and finish the set there)
8. Crunches 2 x 50
I highly recommend getting a personal trainer, so that you can be shown the correct technique (very important) for each exercise. Also so that they can be there with you for your first few sessions, to determine starting weights, as you get acquainted with resistance training. They're also good for motivation, support, and ACCOUNTABILITY.
Be sure that you ALWAYS use good form for EVERY exercise; otherwise you are putting yourself at risk for injury. All reps should be CONTROLLED and with good form (don’t cheat). It’s not about how MUCH you can lift, but how WELL you lift. You WILL get stronger as you keep at it (although maybe not so much when trying to lose fat, but this depends on the individual).
Make sure that you have a protein shake with some simple sugar (i.e. fruit smoothie with ice and protein powder is great here) as soon as possible after your resistance training, and then a PROPER meal (i.e. including ~50 grams of complex CHO, ~30 grams of protein, fibrous CHO) about 30 minutes after your post-workout shake.
Long, slow cardio burns calories, yes, but you are doing that for a long period of time. The most effective way to burn fat through cardio is to do a) Interval training (i.e. efforts), or b) do your cardio at a HIGHER intensity (i.e. just going out and running as fast as you can over a certain distance, instead of 45 minutes at a 60% HRmax). Forget about the ‘Fat Burning Zone’; the harder you work during cardio, the more fat you lose. When I first attempted to lose fat (and I still do this NOW) I did something called ‘Guerrilla Cardio’ (GC). It is tabata intervals done sprinting (instead of on a bike). All you do jog lightly for 4 minutes as a ‘warm-up’; then you do 8 x 20 seconds hard-out-as-fast-as-you-can sprints/efforts, and jog easy for 10 seconds after each one; finishing with a 4 minutes easy jog ‘cool-down’. I do GC (or variations of it; now I increase how many efforts I do, and sometimes do up to 32) 3 days a week, with a rest day between each one, as it is very hard and takes a lot out of you. If you do this, and you are doing weights and eating to lose fat, then you will most definitely see results. If you feel that you NEED to do MORE cardio, you can do brisk walks every other day, or perhaps a run (but no MORE than 30 minutes; after 30 minutes of running you are very catabolic and are likely to lose muscle, which you don’t want to happen). Skipping, stair sprinting/running, or rowing, are the next highest calorie burners after sprinting. Some people will tell you that you need to be doing 2 hours of cardio a day, or double cardio sessions, to lose fat, but as long as you are eating RIGHT, doing weights 2-4 times per week, doing cardio 3 or more times per week for 12-30 minutes per day (depending on the intensity; the higher the intensity the shorter you do it for!), and allowing your body to RECOVER (this is VERY important; if you do TOO much, then your body won’t be able to recover properly and you won’t get the results you want, since your body only adapts and gets results in the RECOVERY time!), then you will lose fat!
Just stretch for 10-20 minutes per day, preferably AFTER you have done either cardio or weights, while your muscles are still warm. This just makes sure that you can move freely and easily.
Remember that MORE is not always best! You want maximal results for minimal time. You also need to remember that some of this is experimental, and about finding what works best for HER, since everyone is different and responds differently to diet and exercise.
06-11-2009, 02:26 PM
Im going to have my g/f read this page tonight. When it comes to cutting weight i dont have a clue. So thanks everyone.
06-11-2009, 02:44 PM
She needs to learn how to eat, and how to think about eating. She has to want to do it herself, and find ways she can enjoy it.
here is some referential stuff to think about, or pick up this book. They have it and some of the variations on it at Sams Club even
I feel like I've posted this a thousand times but here it goes again
So do you eat the muffin normally and then eat a ton of other stuff as well? or do you eat 1/3 of the pile of fruit and save the rest for later?
Do you have the tart for 440 cals or just one bowl of the raspberries for 55 cals?
Do you end up eating all the things on the left side, instead of the meal on the right side that ends up being 1/3 the calories?
This is from Dr Randy Shapiro's Picture Perfect Weight Loss
06-11-2009, 05:00 PM
Losing weight is easy as. However, you don't want to focus on the WEIGHT, but the BODY COMPOSITION and make sure that the weight lost is only FAT. That too, is relatively easy, if you do it right.
And no worries.
06-11-2009, 05:04 PM
fwiw, I really could use a half pineapple right now, but my current dietary strategy has me avoiding fructose :P
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