Got 4 weeks from today .......

[Pete]

before i leave to miami. Any suggesti0ns on some things i can do to trim down and get a little toned, im not asking for miracles, any supplements that can help do a kick ass job in little time?

[cursor]

Lift weights at least three times per week (heavy enough to be truly taxing at a low number of repetitions). Eat reasonably well after your workout. Eat less food when you're activity levels are not as high. Do cardio exercise as you feel comfortable. Get plenty of quality rest. Drink plenty of water. Avoid frequent, concentrated alcohol consumption (particularly in combination with lots of food).

[Pete]

any cutting supplements that could help? thanks for the previous info

[Octagon]

So you don't want a miracle - you just want something that does a kickass job in little time and you'd like it in pill form...

Do please let us know if you find it

[Pete]

Originally Posted by Octagon

So you don't want a miracle - you just want something that does a kickass job in little time and you'd like it in pill form...

Do please let us know if you find it

nope you miss understood, i said any supplements that could help on top of the diet and exercise, im not trying to pop pills and sit on my ass and hop for miracles which is the way u seem to have understood it

[cursor]

If you have difficulty ingesting a heathy amount of protein in your meal plan, then you might consider including some quality protein supplement (the emphasis being on "quality").

[NBS 4life]

Damn Octagon you got told! :P

[threenorns]

i wouldn't say so - that's how i interpreted the post, too, especially given the vast number of ppl who come in here asking exactly that ("where's my magic bullet?").

[Pete]

Originally Posted by cursor

Lift weights at least three times per week (heavy enough to be truly taxing at a low number of repetitions). Eat reasonably well after your workout. Eat less food when you're activity levels are not as high. Do cardio exercise as you feel comfortable. Get plenty of quality rest. Drink plenty of water. Avoid frequent, concentrated alcohol consumption (particularly in combination with lots of food).

supplements on top of this is what i meant sorry if it was unclear but not looking for a magic pill just something that a majority of you have come to a consensus on that seems to work

[cursor]

As noted above, powdered protein can be convenient and helpful. Personally, I don't find that other supplements offer substantial advantages.

[candyass]

There really isn't much you can do in four weeks. If you haven't done anything before, then the 4 weeks of activity will be too little to change your body in any noticible way. If you've been working out, then your body would have adapted and it will take longer then 4 weeks to see any changes in muscle growth.

Having said that, one thing you could do is add a little more cardio and subtrack a little bit of calories form your diet. 500 calroies burned in cardio and 500 less calories in food per week should knock off a little more then a pound off of you. Since you aren't crash dieting (and you're lifting weights) this pound will be mostly fat.

[Pete]

how much running or stationary bike would it about take to burn 500 calories a day. i already cut back my calorie intake and have been running but not sure how many im burning when i run. i have a stationary bike at home i wondering if i should use that instade of the running plus it tells me how many calories im burning

[cursor]

Try this: http://www.exrx.net/Calculators/Calories.html

[Pete]

thanks for the great link :

[candyass]

1 mile is about 100 calories.