Weight loss and muscle gain tips?

[Anonymous]

I’m a working single mom (full-time). I’m looking to lose weight and gain muscle. I’m having trouble staying consistent because I’m so tired. I’ve tried intermittent fasting, swapping unhealthy food with organic food, and I’m just too busy and tired to keep up with it. Tips for beginners? Meal ideas for families? Do’s and don’ts? Please help!!!

[Anonymous]

Diet and exercise go hand in hand, but sometimes it may be better to start with just one goal then add a second, third…whatever.

I would recommend working on a diet that works for you and your family. It does not need to be drastic; little things like using olive oil instead of vegetable oils, switching to lower sugar syrup, etc.
avoiding fast foods and really obvious unhealthy foods (say velveta macaroni and cheese and stuff like that); smaller portions for you. Those all add up - and do not take any time. Drink lots of water.

After you get a diet that works for you your energy may increase; may not - but then adding in walks or simple body resistance exercises at home after a month or so and if you feel an improvement then look at strength training program/gyms.

Jumping in with extreme diet changes and intense workouts works only for few people - and typically they are after something extreme in their life that requires it or for mental health reasons.

[Anonymous]

1) Quit your job and get your husband to step up and give you the life you deserve. You will be less stressed obviously and have energy for healthy goals.

2) Hire a personal chef with a nutrition background (not all have these) and ask for a low meat/mediterranean meal plan.

3) Join a gym with classes and personal training that you can easily go to every day. This is going to be important so you can work out 7 days a week for the first 6-12 months, then go down to 5-6 days after you hit your goal and enter maintance phase. Plan to spend about 2 hours at the gym.

[Anonymous]

Anonymous wrote:1) Quit your job and get your husband to step up and give you the life you deserve. You will be less stressed obviously and have energy for healthy goals.

2) Hire a personal chef with a nutrition background (not all have these) and ask for a low meat/mediterranean meal plan.

3) Join a gym with classes and personal training that you can easily go to every day. This is going to be important so you can work out 7 days a week for the first 6-12 months, then go down to 5-6 days after you hit your goal and enter maintance phase. Plan to spend about 2 hours at the gym.

Here's the faster and cheaper version:

1) Get semaglutide from a telehealth provider for ~$300/month. You'll hardly have an appetite, but when you do, go for protein.

2) Get a Peloton App One membership, which costs $12.99 per month, and a set of free weights for $100, and follow #hardcoreonthefloor for workout ideas. You'll gain muscle as long as you do at least four days of resistance training per week.

[Anonymous]

These answers are funny. Best tips

1) Type the OP's question into google. There are many answers out there already.

2). Buy 2 dumbbells, each 20 pounds. Hold the dumbbells and do one legged lunges. Also do Bulgarian Split Squats. Do this a few times a week and your butt will look great after a few months. Really, try it. It is very simple and effective. (your legs should feel sore the next 1 or 2 days after, it is the goal).

[Anonymous]

You can’t lose fat and build muscle simultaneously. Focus on diet improvements (including enough protein) and a modest calorie deficit until you hit your goal. Then build muscle through weight training.

I’m working with a medical weight loss doc and this is the advice I was given.

[Anonymous]

Anonymous wrote:You can’t lose fat and build muscle simultaneously. Focus on diet improvements (including enough protein) and a modest calorie deficit until you hit your goal. Then build muscle through weight training.

I’m working with a medical weight loss doc and this is the advice I was given.

This is not really true. Deficit is obviously not optimal for gaining muscle but a beginner in a small deficit would actually be able to gain muscle if they eat enough protein and follow a reasonable weight lifting program.

[Anonymous]

How old are your kids? It sounds like you need to first and foremost make sure you get enough sleep. Then try to introduce some exercise. I am a gym rat now but I started off doing short at home workout videos of 10-15 minutes which can be plenty with the right intensity. And if you want to lose fat you will need to get into a calorie deficit. If tracking is too much mental load focus on small changes, like cutting out junk, sodas etc. you could also figure out the macros of a few default meals and just eat those repeatedly to ensure you are in a deficit without tracking. And just remind yourself doing something is better than doing nothing, so don’t get discouraged if things don’t go exactly to the plan every day.

[Anonymous]

Anonymous wrote:

Anonymous wrote:You can’t lose fat and build muscle simultaneously. Focus on diet improvements (including enough protein) and a modest calorie deficit until you hit your goal. Then build muscle through weight training.

I’m working with a medical weight loss doc and this is the advice I was given.

This is not really true. Deficit is obviously not optimal for gaining muscle but a beginner in a small deficit would actually be able to gain muscle if they eat enough protein and follow a reasonable weight lifting program.

I may tend to agree for males but not females.

Especially at an older age.

Unless OP is a former athlete of some sort; being an out of shape non-athlete female is tremendously hard to lose weight and build muscle concurrently. Will you build muscle through exercise? Sure - but nothing of significance in under a year; unless you were an athlete and have muscle memory of some form.

Focus on diet and health first - after a few months of stability on diet then get to exercise. Muscles will come; but if you have not had them for 30 years do not expect them in 30 days.

[Anonymous]

Honestly you don’t need tips. You know what to do. You have to eat less overall, make a larger portion of your diet protein, and lift heavy 3-4 days a week. You know this. You need discipline, not tips.

[Anonymous]

Intermittent fasting is just skipping breakfast, don’t think too much about it. From my anecdotal experience women have fewer benefits from it than men. But I do think the benefits of 2 meals a day is real. If you must have lunch then have a really light breakfast, like a banana. Cut out snacking after dinner. Try to minimize gluten. Absolutely no sugary sweets. That’s where I’d start.

[Anonymous]

What’s a good online semaglutide distributor?

[Anonymous]

Anonymous wrote:Honestly you don’t need tips. You know what to do. You have to eat less overall, make a larger portion of your diet protein, and lift heavy 3-4 days a week. You know this. You need discipline, not tips.

And cut back on alcohol if you are a drinker

[Anonymous]

Anonymous wrote:What’s a good online semaglutide distributor?

That cannibalizes muscle, not build it

[Anonymous]

Anonymous wrote:

Anonymous wrote:What’s a good online semaglutide distributor?

That cannibalizes muscle, not build it

Not any more than any other diet with calorie deficit.