Just starting

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Hi all,

I am 36 in few weeks, 5'11", 38" waist but think I have the base somewhere underneath to form a good physique

I have bought multi vits A to Z with minerals, Glucosamin sulphate tablets, Whey Protein powder, & Omega 3 capsules.

I have started at my local gym and am starting with:
1-2 hours cardio on day 1
weights on day 2
1-2 hours cardio on day 3
weights on day 4
1-2 hours cardio on day 5

I have cut all crap foods out and am eating plenty of steamed veg, lean meats, fish, rice, skimmed milk, cereal, NO beer, NO chocolate or crisps etc etc .....

My inital goal is to lose my belly fat by half way through may so its more or less flat ! then go on to tone it along with build up muscle size in my shoulders, arms, chest, lats, and tone my legs.

Any thing different I should be doing or adding to help with the fat loss in order to then build lean muscle ???

Thanks in advance for any tips given

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kk - You are obviously full of enthusiasm which is great and just cutting out the beer, chocolate and crisps etc. is going to pay dividends. You say you have got a beer belly etc. so do't go mad at first and get injured, train sensibly. 1-2 hour cardio may be a bit too much, why not start at half an hour and increase by half an hour every week which will give you 2 hours cardio after a month.

I have obviously answered questions like this in the past both on my site and Ricky Hattons site and I have cut and pasted or included links to other posts that may be helpful, they are not specific to you as a person as I mention other peoples names but they are specific to the goals that you want, or tell you something about the products that you are taking.

Once you have read these, if there is any specific advice you need, please come back to me.

Burning Fat

"Which product would you recommend to assist with burning stomach fat? I've looked on the CNP website and I'm torn between Pro Lean and Sida Cordifolia. I'm leaning (mind the pun) towards the pro lean, but I was wondering which you feel is the best and healthier product.

Thanks very much in advance.

kk - You will benefit from both of them. Sida Cordifolia is a fat burner that can also boost energy levels, the herb (sida cordifolia) contain naturally occuring ephedrine alkaloids which act as a stimulant on the bodies central nervous system causing more energy to be used. You will definitely feel this buzz but as some people don't like this feeling we produced Pro Lean SF, which means stimulant free, its function is to upgrade thyroid production causing more kcalories to be burnt for energy.

Sida Cordifolia contains the single ingredient of that herb, governement regulations prohibit the use of sida cordifolia in any mixed herb product, you can only use it on its own and it can not be called a generic name it has to be called Sida Cordifolia so that people know they are taking this particular herb. Thats how powerful it is.

Pro Lean SF contains :-
Salvia Slarea Extract is a fermented clary sage compound and has been shown to help the body move fat out of the fat cells and use them for energy, increasing fat burning.
Inzitol is a purified form of D-Pinitol, a natural inositol found in legumes, trees, and foods. Studies show that Inzitol assists uptake and utilisation of glucose to the muscle cells.

Cayenne Pepper (also called Capsicum frutescens) is a herb made from the dried pods of chili peppers. Increases AMP, which causes a rise in body temperature leading to the breakdown of body fat.

Cnidium Monnier Extract

Gugglesterones E & Z are derived from the herb Commiphora mukul. This herb is known for increasing thyroid production leading to greater amount of fat to be used as energy.

Pyridoxine (vitamin B6)
Niacin (vitamin B3)
Thiamin (vitamin B1)
Pantothenic acid (vitamin B5)

B vitamins help the body to convert carbohydrates and fats into useable energy.

Other ingredients (filler and binders)
Magnesium stearate, Di calcium phosphate

A lot of bodybuilders who are experts at losing body fat alternate both products month on month off.

YOU WILL FAIL AN IOC TEST ON SIDA CORDIFOLIA SO BE CAREFUL IF YOU ARE SUBJECT TO SUCH TESTS."

Metabolism

Hi Kerry and everyone else,

First post but I'll try and keep it brief!

First of all would just like to say I'm a big boxing and Hatton fan, and stumbled on to this forum, and glad I did. Bit of background, I was absolutely fascinated with bodybuilding for about 5 years (just reading, researching anything I could etc but never fully putting into practice unfortunately!) but for various reasons I lost interest in the last year or two and went off the rails big time. Not coincidentally, this happened after I finished my Sport and Exercise Sciences degree. Staggeringly, I am 23 years old, 6ft and 20.5 stone with about 30%+ BF. Not good.

However, I recently saw Scott Wright's fantastic transformation in Muscle and Fitness, and read that Kerry helped him. I remember reading the Hatton diet/interview and 'personal trainer of the month' interviews with Kerry on Bodybuilding.com and being impressed. Through browsing the CNP website info, various forums that Kerry has written on and bodybuiliding.com, I have been completely motivated and gained my passion and enthusiasm back for bodybuilding, literally within a couple of days. Probably sounds silly, but Kerry I would like to thank you for this!!!! I really do have the urge to get into proper shape (as Scott did) and after reading your straight talking approach to losing bodyfat I would be very grateful if you could answer a couple of questions for me?

I appreciate you probably get overweight people like myself asking you for advice all the time, and I am probably no different. I know your guidelines apply to anyone, but get the feeling its aimed at people with those last few pounds of fat to lose, or making weight for particular sports etc. I, on the other hand, need to lose 90lbs!

I have tried keto diets in the past. Had varied success. Obviously not that successful as im now very overweight. At 20.5 st what sort of eating plan would you recommend - the same as listed on the CNP website, or starting off differently? I am willing to make as many sacrifices as necessary, this is my main priority in life now. I plan to get down to 13.5st @12% BF in 7 months time. I have seen what is possible.

Kerry, if you could give me a little direction on what you would do to start out at this weight with regards to nutrition and training, I would be so, so grateful.

Apologies for the long post!!

Kind Regards,
Billy

kk - I have answered this a couple of time, its all determined by your metabolism which you can read about in a previous post:-

"Thanks for your post, you train a lot yet your words "I need to lose some weight", "difficulty losing weight" and "not seeing any noticable difference" and "little chubby". This means that you are obviously eating too many kcalories. Kcalories are not nutrients they are units of energy of nutrients. Protein and Carbs contain 4 kcalories per gram (units of energy) fat contain 9 kcalories per gram and alcohol 7 kcalories per gram. Although we would not call alcohol a nutrient, the kcalories from alcohol we call empty kcalories.

Your metabolism (how many kcalories you need) is not how many kcalories you can metabolise per day, it it how many kcalories you can metabolise per meal, often people who are overweight and train, normally eat too many kcalories per not, not per day.

Imagine if you had a jug of perfect nutrition for your metabolism, and you had some glasses on a table. These glasses represent your meals (how many kcalories you can fit in a glass). You only have 2 or 3 glasses on the table and you pour this perfect jug of nutrition into those glasses, it doesn't all fit in, and the overflow is 1) Nutrients you have wasted (as they've not fitted into the glass, you've not metabolised them) but as your body will not waste anything it converts those nutrients to body fat.

Do the same, but put 5 or 6 glasses on the table (representing 5 or 6 small meals every 3 hours), all that perfect jug of nutrition now fits in, you have metabolised it all, more nutrients and no body fat.

A lady once came into Betta Bodies, she told me she wanted to lose weight but I realised that she did not want to train or count her kcalories. She told me she did not eat all day and cooked a big meal for herself and her husband when he came home from work. I told her to carry on, once she had put her food on her plate, I asked her to get an extra 3 plates, cut her meal into 4 quarters, eat the first quarter with her husband, the second quarter 9pm, third quarter early next day and the fourth quarter in the afternoon. She came to my gym 2 or 3 weeks later and she had lost about half a stone, yet she was eating the same amount of food but she was now pouring it into 4 glasses as opposed to one.

I have posted numerous times about fat loss, so have a look here
http://www.cnpprofessional.co.uk/forum/ShowPost.aspx?PostID=26893"

Any athlete, you can split fitness into 2 catagories, the first, Cardio Vascular, which is the bodies ability to recover from the oxygen debt of the workout. In other words, if an athlete is breathing extremely heavily from a small workout, he is not fit, if an athlete is not breathing heavily from a big workout, he is fit and most athletes are cardio vascularly fit.

The second catagory is muscular fitness, how many times have you seen a boxer going back to his corner and he is not breathing heavily which means he is cardio vascularly fit but his muscle are heavy (he can't keep his arms up, what they call dropping his arms) which means he is not muscularly fit.

When you train and use your muscles, especially when you over load them, you do that for a reason and that reason is to send a signal to those muscles that they are inadequate for the workload you are putting on them. You do this so that they will compensate and get bigger, stronger or faster. Lets call the training number 1, and lets call the body getting fitter, stronger, faster, number 3. In between is recuperation and recover from the trauma of number 1, we will call that number 2. The more you pay attention to you nutrition, the shorter number 2 is so that you can get to number 3 quicker making you a more efficient athlete. The less attention you pay to your nutrition, you will make number 2 a lot longer, and then if you carry on training, say the next day or 2 you may not even get to number 3 which we would call over training. One of the signs of this is lack of sleep (which you say in your original post) and the most important nutrient for number 2 (and of course number 3) is protein especially bio available protein (Pro Peptide, Pro MR, Pro MS).

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When you use your muscles (number 1) your body is designed to compensate by using protein to make those muscles more efficient and as you have used those muscles (especially if you train) you have overloaded them, sometimes you end up with micro tears (this is the soreness the next day), you also need protein to repair those micro tears. if you don't eat enough protein, how can your body get the building blocks for numbers 2 and 3. You must eat protein and pay attention to it as much as carbohydrates.

You can split your nutrition into 2 catagories, macro nutrients (carbs, fats and protein) and micro nutrients (vitamins, minerals, fibre, water) they are both equally important. The vitamins and minerals are chemicals derived from your fruit and veg and the solvent to make all metabolic reactions in the body work is water and obviously the fibre makes your digestive system work properly and help undulate the food through your digestive system. Most people don't pay enough attention to micro nutrients and if you don't your body does not metabolise macro nutrients (protein, carbs, fat) as efficiently as it could, in other words micro nutrients are like the key the switches the ignition (your metabolism) on.

Macro nutrients - Most people don't get enough protein for the repair from the trauma of training and not enough protein for the body to make itself fitter stronger faster and more importantly, bio available protein, you can read more about our proteins here http://www.cnpprofessional.co.uk/forum/ShowPost.aspx?PostID=26359


Also, have a check back and search through my posts regarding fast walking as an exercise for those who are very overweight.

Stay Lean

http://www.cnpprofessional.co.uk/forum/ShowPost.aspx?PostID=26893

Micellar Casein

http://www.cnpprofessional.co.uk/forum/ShowPost.aspx?PostID=26359

Multivitamins

http://www.cnpprofessional.co.uk/forum/ShowPost.aspx?PostID=26461