Fat Loss?

salts

Hey, my girl wants to trim down a little, but i have never been one that knows much about that part of training on the female side of things (can help her build, but not loose weight without that), and niether does she. What are some good supplements that will help her lose weight and tone up? If any women could give me some of thier advice we'd appreciate it.
Thnx ppl
Later

PScarb

what is her diet like at the moment and does she do any weights or cardio??

mel

Well in my experience, the best combination for really shifting the fat and getting into shape is: Eating about six small regular meals a day
Plenty of protien, moderate carbs(none after 6pm),
and fairly low fat, but not too low.
Include plenty of veg, not too much fruit.
Steer clear of sugary refined carbs.
Drink 3-4 litres of water a day

All over body weight workout, really giving it some!
Opposite days do a massive cardio work out.

Well this combo really works fo me.
Sometime i will do a split weight program everyday( loads of sets arnie style) with a 20 min cardio after.
Then I might stay off the weights for a few days and hit the cardio or try out new exercises.

Stick to the theory of not eating more calories than the body needs(av women is 2000cals for maintainance) and burn loads off!
There is 3500 cals in 1 lbs of body fat, so you would need a deficit of 500 cals per day to burn off one lbs every week!!!
I try to eat 300 less than I need, and then create a big deficit by doing 800-1000cals worth of cardio.
The main thing is to keep the metabolism raised with small regular meals, and make the body work hard in as many different ways as posible, keep the body guessing and changing! Hope this helps.

PScarb

Low fat diets are a bad way to go in my opinion you will lose more fat and maintain more muscle by cycling the carbs and eating moderate fats from good sources.....Not all Calories are equal...

rramroop

I'd suggest that you calcalute her BMR and find out how many calories she needs to consume daily.

Basically you need to burn 3500 Cal to loose 500g of fat

If you reduce that total amount of her calories by 500 each day, she might loose 1 pound of fat per week. Combined with cardio excersices you can burn even more.

Eg. If her minimum calorie consumption per day is 2000
minus 500, she will need to consume 1500 Calories per day.

If you need help on working out her BMR, PM me.

Hope this helps

Cheers

Nick500

hmm

if a gram of fat is 9 calories, surely its 4500 calories to burn 500 grams of fat?

Nick

SoulCard

remember, if your diet is too low in fat, especially the EFA'a, you will not lose fat...conversly your body will start to store fat due to the absence of it in your diet...

mel

I agree that you do need enough of the good fats in your diet, I tend to say fairly low fat foods because most people eat such fatty foods!!!

At one point I realised my diet had got so low fat, that I was only eating aroung 20 grams a day, so I had to start recording my fat intake to make sure I ate enough! Am I right in thinking women need 70gs a day?? :?:

PScarb

to be honest there is no real amount that will suit everybody but i have found that if you are cycling your carbs for fatloss then between 50-70g per day from good sources is good...

i don't hold much faith in the reduce your cals by 500g per day to lose 1lb of fat per week for 3 reasons.
1..all cals are not created equal
2..we are all diffrent and therefore burn cals at diffrently rates
3..how can you be 100% sure that the 1lb loss is fat and not muscle??

SoulCard

i know its more work, but if you can figure it out, a 50/35/15 pro/fat/carbs ratio while cutting can work well, but it takes effort and charting for the person to get their diet down like that...