i am looking to lose weight and gain muscle...just normal things that most people are looking for...please if you think if you can help me i need help big time...and im looking for the fastest results like most people are
Well, if you're looking for the fastest results, then go get liposuction and pec implants. However, if you're looking for the best results, then by all means take a look around the rest of the board, and settle in for a long ride, because shaping your body takes a long time and a lot of effort, but the hard work is worth it. One thing to keep in mind is that the fat and pounds will not just melt off of you. About the fastest you should lose weight is at the rate of about 1% of your body weight per week. Any faster, and you're either losing water weight or muscle mass. Remember, it took you years to put that weight on, it'll take some time to strip it all back off.
Read the links below, and continue to hang out here and ask questions if you have any -- and if you're willing to work at it, you'll have the results you want soon enough.
First of all, you need to get your nutrition in order. Exercise is great, but if you're eating like crap you're going to make you job that much harder to do... Plus Leslie might just smack you in the head (she's our diet master, and has much wisdom to share if you ask her). Start by reading some of these posts for a good starting point:
Calculate Expenditure: A starting point for all diets Diet Help Then, once you have a basic idea of what to do diet wise, learn how to work out in an effective manner. Some great posts for learning how to do this are:
The Basics Why every muscle group should be worked out 10 Commandments to Big Muscle You might also want to pick up and read the Max-OT PDF (available through
this post), although I wouldn't suggest using this routine until you have been lifting for a while. You need to get your joints, ligaments, etc. used to working under stress, and most importantly you have to get your form down solid before you start working heavy, or you're looking at an express trip to the hospital.
And if you're looking for a bit of inspiration, you should read the timeless article
What Separates Us From Them, which is especially great to read at this time of year. One of these days I'm going to get that article printed on a poster and hang it in my gym.
Finally, regarding suppliments (which I guess is what your post was originally about), you don't
really need any. But if you are going to get some, here is what I reccommend, in order of importance:
Whey protein -- make sure you get enough protein all day long. Great for post workout shakes.
Fish Oil -- it's fairly cheap and chock full of goodness. I take 15-18g per day.
A one-a-day multivitamin -- get your body what it needs.
Cassein -- Great for before bed shakes.
Glucosamine/MSM -- if your joints are getting creaky (like mine)
Alpha Lipolic Acid -- Everything I read about this stuff makes it sound great (it's an anti-oxidant, it's supposed to increase insulin sensitivity, it's supposed to help get nutrients into the muscles, etc). It could be snake oil, but for now it seems pretty good.
Creatine -- Keeps your muscles hydrated and able to produce energy.
And that's about it. Don't bother with things like fat burners. The only thing they're good at making skinny is your wallet. Besides, anyone can swallow a pill... how many of us can say we lost our guts by busting our asses? I'm down 40 pounds since July because I was willing to work for it -- and I'm so proud of that fact I'm ready to put it on a t-shirt.
What will your t-shirt say in six months?