is there anything out there that will help me cut kinda fast, and give me lots of energy???????

Cocaine.











j/k... No, amigo. The path to success is paved with hard work and patience. Nothing work having comes easy ~ fact of life.

Google the velocity diet

cardio does it for me... but that probably wasn't what you wanted to hear :)

What are you doing? Go back and read the thread you started just a couple days ago.

http://forums.johnstonefitness.com/showthread.php?t=40924

People are trying to help you out, but if you're not going to read anything and you're going to just keep looking for a shortcut, then you shouldn't even be here.

Tim

Please avoid posting requests like this - they indicate a complete lack of willingness to put in the effort required to get the results you want.

Also, it tries the patience of those who have already given you sound advice that you apparently have choosen to ignore.

is there anything out there that will help me cut kinda fast, and give me lots of energy???????

A change in attitude.

Eat clean and lift hard. No, it's not easy, but you didn't ask for easy.

Easy, fast, and effective: pick two.

Eat clean and lift hard. No, it's not easy, but you didn't ask for easy.

Easy, fast, and effective: pick two.

There is only one choice: effective. Thats not accomplished easily and its not accomplished fast.

As you're female and only 19 and I presume looking to be toned, I don't think what you're trying to achieve is going to be all that complicated. I'm assuming you're not looking for big muscles.


Firstly eat clean - avoid all candy/sweets, cake, biscuits, ice cream, white bread, white pasta, white rice, pizza, burgers, fried food, all fast food in general - curries, chinese, McDonalds, KFC, whatever.

Minimise booze intake as much as you can.

Also minimise even wholewheat/wholemeal bread and pasta - oats and brown rice are a better source for carbs. Generally try and avoid sandwiches whilst cutting.


Try and drink at 3 litres of water a day or so to raise metabolism.


Eat green vegetables 3-4 times a day - broccoli, cabbage, leeks etc - this will ease digestion and help metabolism.

Take a tablespoon of flaxseed oil, olive oil or fish oil with three of your meals - these are healthy fats and although extra calories they will help you burn fat.


Make sure you eat 5 or 6 small meals a day. Firstly calculate your maintenance calories using this link

http://www.freedieting.com/tools/calorie_calculator.htm

Go with that amount of calories per day spaced over 6 meals eating healthy fats and green veg as mentioned above. You'll have to read food labels to work out the calories for each foodstuff.

Also you should be getting a fair amount of protein - one gramme per pound of bodyweight should suffice - have protein at every meal including breakfast - so say 20-24 grammes of protein per meal - good sources are tuna (don't eat any more than 2 cans a week though due to mercury poison problems with tuna), tinned ocean salmon (the farmed salmon is apparently full of toxins so avoid), lean beef/steak, chicken breast, turkey breast. You could also take 20-25 grammes of protein powder once a day - don't take protein powder as a meal substitute any more than twice a day.

Immediately after a weights workout you should have 20-25 grammes of protein powder combined with say 250 -300 ml of fruit juice - this is important to aid your body to recover from the weights workout.


Exercise - well if you want toned, even as a female, you should lift weights 3 times a week - you really need to get a trainer at the gym - presumably there's a gym at college - to show you how to lift weights safely and to give you a programme, something like the following should be fine for you but make sure you get a trainer to show you how to lift weights safely, preferably have someone else train with you at all times for safety reasons or at least be sure there's some trainers or other gym members in close proximity in case you get in trouble while lifting a weight, albeit with light weights this shouldn't be much of an issue :-


Monday, Wednesday and Friday :-

2 sets of squats - 10 reps
2 sets of lunges - 10 reps
2 sets of dumbell bench press - 10 reps
2 sets of lat pull down - 10 reps
3 sets of Swiss ball crunches - 10 reps
2 sets of seated rows - 10 reps
2 sets of seated or standing shoulder press - 10 reps
2 sets of dumbell curls - seated or standing 10 reps
2 sets of tricep pushdowns - 10 reps

You'd have to start off with very light weights and get a trainer to show you the exercises and how to lift the weights safely. The trainer could also give you a programme, the above is a mere indication of a programme you could maybe do. The advantage of doing weights is it will raise your metabolism a lot and burn fat. Don't worry about getting big muscles, this won't happen, especially if lifting only light weights - it will just get you toned but just make sure to get guidance from a trainer at the gym.



CARDIO - I'd say do as much of this as you like. If you play sports this is a great way to do cardio and get trim - as you're at college presumably something is available like basketball, lacrosse, soccer, tennis, squash, cycling or whatever. Alternatively you can do stationary stuff at the gym like treadmills, eliptical machines, exercise bikes but this is comparatively dull and tedious - listening to good bassy tunes on an IPOD or whatever can get you going though and relieve the boredom.

Try and do cardio at least 3 times a week for 30-60 minutes at a time, but more is better - say 5 or 6 times a week and the more often you do it, the quicker you will burn fat.


I would say avoid all shortcuts in my opinion like fat burners and stimulants - these can have bad side effects for a start and they're not worth the risk in my opinion. Rather just eat very clean, minimise booze, lift some weights at the gym and do your cardio and at your age your body will improve rapidly. Be as dedicated as you can be and at your age be you'll be in shape in no time.


Oh yeah it's also important that you make sure you have no medical conditions like a heart condition, anaemia, low or high blood pressure or whatever before you start a programme of rigorous exercise - you should really get a medical before starting any exercise programme - as you're at college presumably there's a doctor or whatever on site who could do this.

And also re diet be sure you have no food allergies like nut allergies or other medical conditions that could restrict the sort of foods you can eat - diabetes or whatever before you start a new diet Also you should have a doctor or medical expert look over your diet ideally before you start it.

As I say, it's easy - lift some weights at the gym, do cardio and eat clean and healthy - it's the dedication/discipline that's the hard part. Make sure you get some guidance from a trainer at the gym though, you can't just rely on posts you get from an internet forum.

DON'T go on a crash diet, this won't work, eat your maintenance level calories and burn off the fat through weights and cardio.

Good luck with whatever diet and exercise programme you go with:tu:

Nice of you to post all that info, however, I am not sure why she couldn't just heed the advice she has been getting in similar posts that she has already made? Thats the main reason why we are a little hard on her at the moment. Repetitive posts looking for an easy answer...

There is only one choice: effective. Thats not accomplished easily and its not accomplished fast.

Fair enough! :lol:

Hell, Odin's post should be a sticky!! Excellent giudance for any beginner.

Sadly, I doubt that the OP has the patience to even read it through, nevermind see it through.

Don't worry about getting big muscles, this won't happen, especially if lifting only light weights - it will just get you toned

:confused:

The goal of strength training is to increase your lean body mass in relation to your fat mass, giving your body a more pleasing firm shape, instead of keeping it soft and squishy.

Doing your strength training workouts with light weights is effectively wasting your time. Unless you eventually move up to a weight that is a challenge to lift, it really won't improve your body composition.

Nice of you to post all that info, however, I am not sure why she couldn't just heed the advice she has been getting in similar posts that she has already made? Thats the main reason why we are a little hard on her at the moment. Repetitive posts looking for an easy answer...



Well she's just a nineteen year old wee lassie as we say here for a start:D

In fairness to her I would say she mentioned something about not having the time to read the stickies - and the stickies about fat loss on here while very helpful are pretty long and also contain a fair bit of scientific stuff - okay basic scinetific stuff but for some folk including me, we struggle with stuff like macros and GI indexes and all that patter. I think for some folk, including this lassie presumably, it would be difficult to read the stickies and extrapolate what they need to put together a diet and exercise plan - some folk will struggle with the theory and science side of it and rather just need to be told what they need to do, and what they need to eat and when and so on.

I'm like that myself - I'm always amazed the newcomers who come on here and put up their diets and who have worked out to the exact calorie their diets and also the exact percentages of their macros eg 50 % C, 30 % P 20 % F, I admire their meticulous attention to detail but in my case I don't ever see me sitting down looking at food labels and working out exact macros, then proceeding to weigh each portion to the milligramme:D. I just need to be given general advice of what to eat and when, and there must be a lot of folk like that out there, scratching their heads over macros and so on and going - What the fuck:D ? And also having personally having wasted two years of gym time when I started by being utterly and completely clueless, oblivious even, to proper nutrition to support training, I can empathise with clueless newbies:D

:confused:

The goal of strength training is to increase your lean body mass in relation to your fat mass, giving your body a more pleasing firm shape, instead of keeping it soft and squishy.

Doing your strength training workouts with light weights is effectively wasting your time. Unless you eventually move up to a weight that is a challenge to lift, it really won't improve your body composition.


Okay as a female and given the original poster is a female you'll know more about female training than me:D

I did think about what you are saying but as she was a newbie and a female I just came up with "light weights":D Although obviously any newbie will have to start with ligthweights - particularly to learn correct form. After all sacrifice form for a heavy weight and you're effectively wasting your time too - that applies to anyone at any level.

And presumably most females won't want to do progressive overload to the point where they are indeed lifting very heavy weights - cos that would in fact lead to muscles larger than what is considered conventionally attractive for a female.

And remember doing weights will of themselves burn fat by raising metabolism, also lifting weights is also about preserving muscles whilst in calorific deficit by persuading your body to hold onto it - so if you burn fat, but your muscles remain the same size, your body composition will indeed have improved.

Okay as a female and given the original poster is a female you'll know more about female training than me:D

I did think about what you are saying but as she was a newbie and a female I just came up with "light weights":D Although obviously any newbie will have to start with ligthweights - particularly to learn correct form. After all sacrifice form for a heavy weight and you're effectively wasting your time too - that applies to anyone at any level.

And presumably most females won't want to do progressive overload to the point where they are indeed lifting very heavy weights - cos that would in fact lead to muscles larger than what is considered conventionally attractive for a female.

Females don't have the hormones to grow nearly as much as they fear.

They might want to select exercises that might accentuate traits found to be attractive in a female, but women are just like men in needing to follow progressive overload and lift as heavy as they can.

Weights a newbie might use might be "light" in comparison to what a trained male might use, but they shouldn't be "light" in regard to their own capacity. They should lift as heavy as they can.

Many women don't get the bodies they desire because they fall for the pink DB brainwashing.

This (http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583332944/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1200706429&sr=8-1) is probably an excellent read on the topic.

http://ecx.images-amazon.com/images/I/51OF5eDUW4L._AA240_.jpg

So I'm with guava on this :nod:

So I'm with guava on this :nod:

So am I. Yes, lifting weights will lead to muscle gain but you won't wake up and look like Arnie one morning. As any guy will attest, putting on muscle is hard work, even for someone who has hormones working for them. For a woman, it's even more difficult. And it doesn't happen by accident, that's for sure.

yeah I really don't have the time. I go to school full time, work FULL time, than work out at least 6 hours a week. PLUS I dont have a computer of my own, I have to uses the schools. so yeah. i don't even have time for myself.

yeah I really don't have the time. I go to school full time, work FULL time, than work out at least 6 hours a week. PLUS I dont have a computer of my own, I have to uses the schools. so yeah. i don't even have time for myself.

Welcome to life.

Welcome to life.

Funny.
I was whining to my mom the other day about the exact same thing. Busy this, busy that. She responded in the same way. :lol:

7 seconds later I was all happy dappy again. :)

I LOVE bein busy!!!!!!

Everybody has their own busy schedule. You have to figure out your priorities and make time to complete them. The "woe is me" mindset has never gotten anything accomplished.

yeah I really don't have the time. I go to school full time, work FULL time, than work out at least 6 hours a week. PLUS I dont have a computer of my own, I have to uses the schools. so yeah. i don't even have time for myself.

Its not going to get any easier. The above sounds like a walk in the park. If you like, I can share with you what an average day for me is like?

well I bet your day is busy.. but I am just 19 though.. im just tryna make it .. its hard having NO family. I been on my own my own since i was 13, N its not fun.

Since you're on your own what do you buy for food? You need to eat clean and drink water.

I've found it much easier to eat cleanly when not married. I can't blame anyone but myself for putting cheese in the fridge :D

Rogo

Since you're on your own what do you buy for food? You need to eat clean and drink water.

I've found it much easier to eat cleanly when not married. I can't blame anyone but myself for putting cheese in the fridge :D

Rogo
haha I love chesse... but I stay in dorms right now ** at college** I should be getting my own place next term though.. I miss havin my own place :(

what do you think of bagels and cream chesse? they serve those for breakfast along with cereal

well I bet your day is busy.. but I am just 19 though.. im just tryna make it .. its hard having NO family. I been on my own my own since i was 13, N its not fun.

My heart goes out to you, seriously, however, you have a choice. You can either sit around and feel sorry for yourself or not be a victim and make good things happen. You may 19 but you are healthy and alive and have opportunities open to you. Don't waste them.

My heart goes out to you, seriously, however, you have a choice. You can either sit around and feel sorry for yourself or not be a victim and make good things happen. You may 19 but you are healthy and alive and have opportunities open to you. Don't waste them.
LOL I am not feeling sorry for myself.. I am far from that...

what do you think of bagels and cream chesse? they serve those for breakfast along with cereal

cheese - usually 50g fat per 100g. usually made from butter. not good.

cream cheese isn't much better. bagels - unless it's wholewheat, try stay away.

i would recommend sticking with the cereal - so long as it's something decent like oats. perhaps muesli, but even then, check the food label if you can. hidden sugars and fats are in most refined cereals.

a rule of thumb is to try eat as much unrefined food as you can if you have a choice available.

schools tough and working is tough. doing both together is pretty hard. a lot of people on these forums I'm sure have done what you've done. I'd recommend spending 30 mins just working out a diet plan - use what odin provided. write it down and post it here. we can give you ideas on how to tweak it. it's worth spending the 30 mins on it...surely you can find that much time? if not in one day, then do it over the week - that's less than 5 mins a day to plan a little. i'm sure you can find that?

LOL I am not feeling sorry for myself.. I am far from that...

Glad to hear it, but you sure give the impression you do. Anyways, good luck with it.

Haha. I know it sounded like it but I am quite happy that I don't have to be around my crackheaded mom and dad no more. I just sais that bc it kinda sucks havin no family.. n since i am cancer.. family means everything to meh