Top Supplements for fat loss

It’s that time of year!  The Supplement stores are excited to see you coming in and part with all your hard earned cash.  I know you are in search of the magic pills to make you lean and tight.

So  I want to give you the scoop on supplementation and it’s place in fitness weight loss.
The first thing I want to say is

Supplements are for supplementation. They are NOT the solution to your problems.
I do not believe in starting my clients on any supplements until we have gotten their food worked out.
Don’t waste your money on magic pills when you haven’t put down the fast food.
You cannot out train a bad diet and you cannot out supplement one either.

But…

Dr. Oz gets a check. #truth
Dr. Oz gets a check. #truth

Stop listening to Dr. Oz, Oprah, Dr. Phil, Real Housewives and infomercials!
Now, I realize that Dr. Oz is a popular guy and while I believe he knows some things and he’s got a friendly face, I don’t think he really embraces  a brand new fat loss cure every single day of the week. There cannot be that many cures or we’d all be cured from belly fat.  Dr. Oz gets a check. So does Jillian Michaels. Uh-oh! I’m in trouble now. I’ve said something negative about the ‘World’s Toughest Trainer’.
*eye roll*

Supplementation products are terrific in theory. You can wander into Target, Walgreens or GNC and find products that promise you everything  you want. I want you to stop for a second and drink this in. If a product has a famous face on it, it is called a “licensed” product. That means the  celebrity that is ‘endorsing’ it got a check. Many times the product ends up being very kitchen sink-y. The product might have more fillers or less  quality ingredients because the company has to pay for the licensing rights.

So.. walk past those products. A personal side note.. please never give the Kardashian family a dime for any fitness related products. *shakes head* Jillian I get.

So where shall I go?
Return policy is #1
I live in St. Louis and the two competing entities in our area are GNC and Supplement Super Store.
I really like them both, but I recommend GNC for my clients for one solid reason. The return policy is great at GNC. There is no ‘official’  return policy at SS2. Quality products are an investment so if you find a product that doesn’t suit your system or you don’t care for, you need the opportunity to get it right. This is absolutely not an indictment of stores that don’t have a return policy. I have had clients who have reactions to high quality products and it’s hard to let go of 75 dollars for whey protein you can’t use. Begin your search in a store that has a return policy.

But I want some supplements because it’s January and I’m on a diet.
January is awesome. You feel all energized and ready to go. Supplements are deeply discounted for this reason. So I’m trusting that you have  your meal plans in order. I also trust that you are not going to be falling for the cardio only workout of weight loss. So if you are solid and ready to get started some supplements, alright!

I can help you with your meal plans!

 

Do you take a multi?
Take a multivitamin every day. I use GNC Active Multi. Love it. But I’m happy if you are on a One A Day.

Fish oil/Omega 3: Let’s do that too. Got mine at Target for 6 dollars. Fish oil is terrific for making your arteries slick and it also aids in weight loss.
It is believed that omega 3 oil improves the flow of blood to the muscles during exercise and helps to stimulate enzymes which transport fat to where it can be used up for energy. You can get Omega 3 in super foods like Flax oil or Flax seeds as well.

Vitamin C 1000mg daily: Recent studies show that vitamin C helps in weight loss and lowering body fat.
Vitamin C is one of the building blocks for carnitine, which is used by your body to transform fat into the fuel it needs.Taking extra “C” can help balance out cortisol spikes so take it!!

Calcium with D: For your bones. You already knew that! If you are taking calcium chews be sure you are tracking the macros for them!

 

I want weight loss supplements

Do NOT buy fad diet items like HGC, that promise rapid weight loss. You are risking metabolic damage. I will never condone anything other than solid meal plans, proper workouts and lifestyle changes. However, unless you are prepared, you ‘could’ walk out having spent a small fortune. You are doing your homework so now you know.

Fat Burners
There are two types of Fat Burners:
Stimulants (Stim) and Non Stimulant.
If you can take caffeine you ‘might’ do ok on a Stimulant. Fat burners are NOT made to allow you to eat whatever you want.
They raise your metabolism slightly and some have ingredients that stabilize your insulin. Extreme fat burners might have the Geranium oil and use tag lines like the ‘meanest and cruelest’ fat burners on the market. You may really like the idea of sitting on the couch and losing 5 pounds, or sweating like crazy while at your desk, the risks are real. I used a Stim fat burner and had terrible panic attacks. If you are on medications, be wary also. Mixing extreme fat burners if you are on anti-depressants or other mood altering pharms might not be a good idea. Do your research!!

Non-Stimulant Fat burners use ingredients like Green Tea, Raspberry Keto to rev the metabolism. Be wary, they take a long time to get into your system and work. You can certainly drink green tea as a natural fat burner if you prefer.  If you try one of these for a month and don’t like it, you didn’t give it a chance to work! The stores will try to sell you more than one month supply because YOU NEED more than 1 month.

But, there were great results on the commercial!
Those products are tested on people who are most likely
1. sedentary
2. eating terrible
3. out of shape.

They give them a controlled meal plan (read the fine print).
Get them off the couch.   Wow!  huge results!

But: it says I don’t have to exercise if I take this.
If you are still standing by the ‘no exercise’ success stories, you need to save your money on pills.
To lose FAT you need to burn it off. You need a deficit of calories. That is either by lower calorie intake or by training or moving more.   If you are not moving more, you will burn off muscle and that will slow your metabolism down.  Even weight training 3x a week will amp your metabolism. Let’s make good choices this year!!  Get lean the right way!

What I used:
The Non-stim fat burner I used before my first show was Epiq Shred from GNC. I had great results with it taking just one capsule a day.  My second show I used Hydroxy Cut non stim from GNC. It’s not the crappy version from Walgreens.  I liked both of those.

Do not purchase a fat burner that has an appetite suppressant. You must eat to lose weight. If you are not eating you are burning muscle. Your weight loss will be temporary and you will gain even more weight. Don’t be that girl!

 

Here’s my review of a great Fat Burner stack I love for my clients

 

Smart Girls top 10 reasons for ditching the scale

fire

“I’m a bikini competitor. I feel leaner and look better but the scale!!!”
“I’m in prep but the scale isn’t moving”
“I’ve been dieting but the scale went up 2 pounds”
“I’m on the plan but the scale isn’t moving, should I drop my calories?”

Do you weigh yourself and find that you your mood changes based on the numbers?
Day after day, I hear this from my clients!

No one weighs you on stage, No one weighs you and judges you in your normal life.
You must get your mind set correct if you are going to be successful here!

If you grew up looking to the scale for reinforcement of your total skinniness , the scale will let you down every time!  Here’s what I have to say to you because I care, but mostly because you are SMART and won’t be falling for this crap any longer.

YOUR MAMA
10. Understand that your mom was WRONG. Getting on the scale every day
“just to keep things in check.” is not real information.  Water, hormones, sodium, the wind blowing sideways can alter the number on the scale. It’s NOT accurate.

YOUR SCALE IS A FRENEMY!
9. If you can move your scale to another part of the room and you weigh lighter.. um… NO. I always feel better but it’s not real. Just the same as if you step on it more than once and it’s either heavier or lighter.. toss that scale. This is doing you no favors unless you like fake friends.

YOUR BODY HAS WORK TO DO SO QUIT COMPLAINING THAT IT DOES IT.
8. Your body  can  normally fluctuate up to 6 pounds a day, just by normal daily functioning. Digesting?? Nourishing, flushing.. and if you hydrate.. scale up…Go pee, it’s down  Eat food.. lawdy don’t get on the scale after a meal…  Whatever.  Let it do it’s job!!

7. WATER IS THE B THAT COMES BETWEEN  YOU AND YOUR SCALE.
jug
7.  Water will mess you UP!  Six ounces of water can show as a POUND on the scale.
If you are bloated, or dry, it will show.  Think about boxers who sweat for hours just to “make weight”.  Are they truly lighter or just dehydrated. That’s not accurate?  So now it is actually JUST A NUMBER  (ps. drink your water.. 1 gallon spring. I said so).

6. FLEXIBLE DIETERS EAT CARBS BECAUSE YOU NEED TO EAT THEM!

abs
You do not get the luxury of building lean mass without a surplus of carbs. If you have been starving yourself
then begin to eat carbs stay off the scale. Carbs by nature pull moisture into the muscle. Dry muscles don’t grow. It’s science.  You will have more muscle, but be leaner, and smaller so eat and get lean. The scale is for chumps.
Oh, my client Jax,above, reversed up to almost 400g carbs per day.  She did most of her 12 week prep there. Last 2 weeks over 200g carbs a day. Who cares what the scale said. Ripped.

CELEBS STARVE BECAUSE THEY ARE PAID TO SO THEY LOOK NORMAL ON HUGE SCREENS.
ugh
5.People magazine shows me how to be movie star skinny.  Weighing less doesn’t mean you look good.  I SAID IT. Starving to say “I just want to be skinny” means that you have no muscle tone. It means that you are going to look drawn and crackly. Muscle is the fountain of youth.  SkinnySkinny= metabolism is crap. Having muscle, your metabolism is like a rocket ship. That real housewives, skinny scare crow look is not cute.  It’s’ yucky. People magazine is the first to turn on you too.  “Look how skinny SHE looks!”, then 2 years later, “Look  how fat she is.”! Stop listening to People Magazine.  Kardashians are NOT role models. PS. Many Hollywood leading men are dwarfs so actresses have to be tiny. That’s not YOUR world.

SKINNY FAT MAKES ZERO SENSE.

skinnyfat
4.   Well, you low carbed it up or lost a bunch of weight but did you lose muscle too? Did you regain your weight right back with some extra pounds?   Have you done that more than once? Crash dieting to see a ‘certain’ number means you’re going to rebound hard!   No one has time for that!  Adding muscle will ensure you keep a youthful, healthy, supple body and you can eat without fear of gaining! Muscle = awesome metabolism.

CHANGE YOUR MIND, CHANGE YOUR PHYSIQUE

My results with my meal plans and supplement stacks.

3  Change your mindset first.  Pitch your scale and look in the mirror.  Track your own progress with selfies.  Each week you can ascertain if what you are doing is working or you need to tweak.
Once you are free from that number, you are free to lift weights and get smaller. Clients who FREAK out and run back to the elipitcal have a great surprise when they realize that they can lift heavy and burn more calories and body fat. They will look better and rock a tight bod.  Selfies will reinforce progress!! Do IT. Say no to the treadmill.   Lift heavy 4-5 days a week for 45 min. Do it.
I said so.

THIS IS SCIENCE. QUIT PLAYIN LIKE YOU KNOW MORE THAN SCIENCE.

bodyfat
2. Muscle doesn’t weigh more than fat. One pound of muscle or fat is still a pound but, that pound of muscle is smaller and TIGHT and more DENSE .  Girls who are smart enough to WANT to gain muscle will win because they will slide into their clothes like they are dipped in butter. Muscle burns more calories than fat!
body_fat_comparison
When you get on the scale and see that you are the same or higher weight, don’t complain  because, girl you are now rocking smaller pants.

YOU ARE SMART AND YOU ARE WORTH MORE THAN A STUPID NUMBER.
beautiful
1. The scale doesn’t determine your worth. If you look at your body as a sculpture. What would you like to fix?  Having belly fat doesn’t make you less of the amazing person you are. But if you have belly fat and want to fix that, stop making it personal. Problem solve it. You figured out how to fix a leaky faucet.  It wasn’t personal.  Neither is the work you want to do on your self.  Numbers, are just numbers, inaccurate or accurate. who cares.  You don’t win an award for numbers on the scale. It has NO effect on who you are.

Ditch your scale. Get your food right.  Train hard with heavy weights 4-5 times a week.
I can help you if you need assistance in any of these areas!!

Secrets to losing weight and not gaining it back

Image
This model is leaner and tighter. Who cares what the scale says!!!

The number one reason clients tell me they want to hire me is  because they want to lose weight.
A couple of things come to mind when I hear clients say this.
Chances are this person has had a history of yo-yo dieting and they don’t want to start over again and again. Also, typically, these people are slaves to the scale. It’s sad that so many people use the scale to judge their self-image. Weight loss= good day. Being up a pound or two could mean a bad day.

It really that cut and dried? Nope.. not at all.  Our weight can fluctuate several times a day depending on water/food intake, depletion, hormones, or illness. This is no way to live. When the scale goes up or down, it’s a mental roller coaster that crushes self-esteem and sets the pace for a never-ending fight.

Did you know that 6 ounces of water can show a pound on the scale?  Have you ever seen a boxer trying to make weight?  If they are over their weight class, they will wrap themselves in plastic and sweat in a hot room to get that number down on the scale. That sounds super healthy, right?  But  hey.. they got the scale to say the right thing.  😦

I dislike the scale and ask my clients stay off of it.  It doesn’t matter. Let me repeat.. it doesn’t matter.
I ask them, ‘do your clothes fit better?’. ‘ Do you like the way you look?’   The best judge of your loss is.. how you look.
Remember when I told you in a previous post that I was only about 8 pounds heavier at my mushiest than I was the day I did my show? I had soooo much more muscle the day of my show.  I was two sizes smaller.

Muscle is tighter, cuter, sexier than body fat.

Muscle does NOT weigh more than fat.
A pound is a pound is a pound and the truth of the matter is  muscle is dense and much more efficient than body fat. The more muscle tissue you have the more calories you burn just going about your daily routine. SCIENCE!
Also, lean muscle tissue takes up less space and makes you look sexy and tight. Building lean muscle is critical to the overall goal of being lean and staying lean.
. muscle and body fat
Hey.. that body fat looks like SpongeBob!  Look how much smaller 5 pounds of muscle is!

How we get it wrong

   Too much cardio will cause you to lose muscle.
Cardio done in duration makes you lose muscle.  All the cardio bunnies who come to me, tell me they love running but they can’t get rid of the jiggle.  Picture this: You start with 30 minutes on the elliptical and you get some nice results.  Soon, you have to amp your cardio time up to get more results.  Pretty soon, your body has adapted to the longer duration and now you have to get up an hour earlier to get your cardio in.  All the while, you are chasing the dream of losing weight while burning off the muscle that will keep your metabolism revved up!  That’s messed up!

Diet with no exercise
Dieting alone without strength training, can cause you to lose muscle. The yo-yo dieter is someone who restricts their calories to lose weight.

“Oh girl, I totally lost weight and I didn’t even have to workout on that Dr. Oz diet!”

But it’s a sad fact that when you diet without strength training to build muscle, you lose valuable muscle tissue. Remember, muscle tissue burns more calories than body fat.  The yo-yo dieter has now lost muscle and when she over eats, her metabolism is slower.  She’s likely to regain her weight plus some!  That’s NOT GOOD.

Solutions:

Strength Training : Lift!!!  You will not bulk up. You will not look like a man. You will be lean, sexy and your clothes will slip on like you’ve been dipped in butter.  Your shape will be gorgeous and your friends will be jealous.

High intensity Interval Training: HIIT is bursts of high intensity movement with short periods of active recovery.  Our clients do 20 minutes of HIIT to help peel away body fat. Your body doesn’t get ‘used to HIIT’ and it will respond favorably.  Word of caution.  More is not better.  55 minutes of HIIT. Nope.  Hours of HIIT every day.. skip that too.  You don’t need it.  Start with a commitment to lifting 4 times a week and 2 HIIT workouts of 15 minutes each.  Leave the overkill mentality behind!!

Get on a meal plan.  Hot bodies are made in the kitchen.  You can’t eat crap and get bikini ready.

If you don’t know how to start, or need help with your workouts or meal plans, please let me help you!
You can totally do this!!