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wow thats is messed up, sorry to hear that. I was thinking about getting something i can have after a workout like maybe a shake or something for the muscles any suggestions.

Best,

Natalie :)

@Natalie:
I’d eat some short! sugars (~0,5g/kg bodyweight) [sorry i dont know the US-lb-system] and a high percentage Proteinshake or something with lots of protein and less fat. The sugar elevates the bloodglucose to a normal level => stops “digesting” your muscle-protein.

@Frederik:
is not a miracle to me that L-Carnitine doesnt work in a healthy person. Because your body produces L-Carnitin itself. L-C. is for transporting fatty acids (is part of fat) into the mitochondria where they were “digested” to energy (ATP)

I’m sorry for being a clever shit ;-)

Hey Natalie,

You can definitely still wait for a reply from Zuzana cause I know she will probably even more knowledgeable, but consuming protein anywhere within 30-45 minutes after weight training is really important. From personal experience I’ve tried a 1 lb. container of muscle milk (its good if the one you pick up contains casein). The serving size is one scoop which provides 16g of protein. This is a pretty decent intake of protein because women cant really utilize more than 20g of protein at one time during protein synthesis. You can combine the shake with 8oz of water or milk and it will definitely help your muscles to rebuild and recover and in turn, burn more fat

Regards,

Audra

Hey Z,

I just wanted to put a post up about a particular, but very strict nutrition plan I just started. I’ve been weight lifting with a trainer for 2 months now and have been seeing some good starting results. I was told by him that the first 3 months are really an adaptation period by your body to your new training routine. The trainer is a body builder and an ex med-student who knows the in’s and outs of how our bodies work scientifically. This nutritional plan I have to say though, is really meant for those with extreme determination and will power. (Its actually meant for body builders that try to get body fat down to 3 or 4%). While those numbers are really way to low for the non- body builder, anyone who possess those traits I encourage to give it a try to drop maybe 2-3% body fat.

Throughout this training you give your body a consistent amount of protein and fat, but you alternate the amount of complex and simple carbs. You can see my personal plan below.

Day 1:
145g protein, 200g carbs, 20g fat and I am lifting heavy and doing my normal intense weight lifting routine.

Day 2: 145g protein, 100 carbs, 20g fat and I am lifting light weights with high repititions. I have cut my carbs in half and by doing high reps I will be using up a lot of the glycogen in my body.

Day 3: 145g protein, 0 carbs, 20g fat. I will ONLY consume simple and fibrous carbs this day which are fruits, salads and vegetables. No complex carbs. I will do 45-60min cardio which will really target fat.

Day 4: Same as day 3

Day 5: Same as day 1. (by reintroducing complex carbs, you will feel an amazing amount of energy. )

To find your body’s needs on how much protein carbs and fat to consume, you will need to find out your Total caloric expenditure and then follow the ISSA’s 1-2-3 rule of thumb which can all be found on this site under diet and nutrition.

In case anyone has similar numbers than me, I am female, 5’8, 148 pounds and 20% body fat.

Luke 123, don’t worry it is ok to be a smart ass :)

lol, Thank you Luke and Audra for the advice well taken. :)

I went to GNC today for a shake after workout, the sales person suggested “Lean Shake” and multivitamin supplements, I couldn’t buy all i needed so i just bought the 1 pack of lean shake in chocolate flavor. The vitamins i want to get, i might go on wednesday or thursday this week.

Good luck Audra with your training.! :)

Guess what, as well as L-Carnitine, protein shakes are totally unnecessary for muscle gain or fat loss according to a recent investigation made by Brad Pilon.

The only supplement that shows some improvement is Creatine MH using it before and after workout.

BTW, I have to take mine now!!!

Hi,

Good article, it´s true a lot of things that the suplements industry sells does not work, it´s only business!Best way to reach or enhace excelent fitness is “eat right and train hard!!!” another article publicated by American College of Sport Science and from England is about Protein suplements, is the same,it´s not necessary to take protein´s suplement, because the amout that we eat in our meals is sufficient to get the proteins nedeed. If this person eat balance, of course.

Thanks,

my best

@Mauricio:

you are right, protein shakes are not necessairy… whats important is to eat protein to build musclemass. but a shake is the easiest way to do it!

i know what you mean , like SLIM FAST the only way that wuld work is if you dont eat all day – nothing but so cold milkshakes!!!

THE ONLY WAY TO LOSE FAT QUIKLY IS TO ONLY EAT FRUTE ALL DAY , ITS NOT HELTHY AS ALL BUT MY MUM WAS A SIZE 16 AN IN UNDER A YEAR SHE BECAME A SIZE 8 , EVRY ONE CAN LOSE IT!

….. but if our body does not absorb a great amount of protein, why take them? if we abosrb between 5% and 10% intaken? maybe we are spending money for nothing with we can get from food. maybe it results in placebo effects!

My best, and all respect.

SADIQA07 ON YOUTUBE

with eating fruits all day you will loose hard earned muscles, not fat, you must learn about what body needs to function and what body need to burn bad fat, there is a good fat that hold your organs in side your body… when you loose weight fats, you loose fat around your organs…

and to MAD,

You are so right about protein, not all the protein goes in the body, but its gets to the right place faster in a liquid form, after work out it better to have protein shake, so its goes straght in to your muscle.. I think shakes are good supplement, but not a meal replacement…

Zuzana: (sorry about my english):
I am a 30-year-old woman, I’m training at the gym and my personal trainer recommend to me use a fat burner or L carnitine, for better results in local areas of my body, I’m slim,and I feel frightened of the products due to the fact that I have never taken anything. That could you say me something about it?? Thank you!!

Recent article I read online was in some case’s were there was more fat that it took anywhere from 1000- 2000 mg in order for it to be effective in fat burning, I’ve been taking
1500 mg a day along with a chromium picolinate
200mg and it seems to help, but i do work out hard, would love to read more comments on this
on this ty.

hello and many thanks for this site,, ehmm coul you tell us some really great fat burnings? vitamines or so? thanks xD

[...] The Skinny on Fat Burners: L-Carnitine | Fitness Advice, Workout Videos, Health & Fitness | Body… [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onThe Skinny on Fat Burners: L-Carnitine | <b>Fitness</b> Advice, Workout <b>…</b>Here’s a quick excerpt [...]

No offense but I need more scientific facts to go on and not just your word. We live in a world full of hearsay with little action to back it up.

That is true DT, I absolutely agree with you.

Hi Zuzana.Can you help me???I want to dry my muscles.L-Carnitine Whether will help me? And as it is better for using. I drink 1000 morning on empty stomach, and in day of training for 30 minutes.

In the past I have spent hundreds of USD trying out GNC body-building products and in the end I feel they were more of a psychological effect then anything else. I did research for a couple years and found very little is actually tested for long term purposes and very little has lasting effects.

Derek

hello Zuzana i was readin gur article about the l-carnitine and i just starde taking it yesterday i just want to know if that stuff really works for u i want to loose fat im skinny but i want to build muscle only what do u suggest?

Hi Frederick,
I just bought this product as well, about a week ago. I bought it here in Montreal, cost me $50 and it will supposedly last for 2 weeks as well. So far I have no results, but then it is too early to tell. I’m continuing to do my running (4 x week) and keep my regular training regime the same. One thing I am noticing since I started taking it is that I need to drink more water, as I find it dehydrates you.
I’m going to finish the bottle, but I don’t think I will buy that again…I’m a little suspicious of its effects

Thanks for the post, it was informative.
Regards
Deya

DT, i agree with you and I believe that is another reason why we should do our own research =]
listen to what others have to say and then find out if its true, its not necessary that they do all the work for us, though that would be nice.

doesn’t the whey protein in products like muscle milk and jay robb age you considerably? I work in a high end gym and the trainers there have delicious, beautiful bodies but there faces are aged far beyond what the number is. Try a good source of protein, like hemp or sun warrior rice. It easier on your body and your face.

free fat burning tips, the key to remember is everyone’s body is not the same and people will react differently to each fat burning tip. It is very important to be patient and see how your body handles the various ways to burn fat, it make take some time before you see any changes in your body.

Drink Lots of Water

It sounds silly because it is so simple but drinking lots of water helps to fill up the stomach, especially drinking a glass of water right before a meal will help reduce the hunger and cause you to eat less. Proper water intake is essential for all the body organs to work correctly and organs that are all working in harmony and to optimum state will help to burn fat quickly.

Eat Small Meals Through Out the Day

We are so accustomed to eating 3 big meals a day that it is difficult to get out of the mindset but cutting down on the sizes of the 3 meals and adding healthy snack in between really helps to burn fat quickly. An ideal day of meals should look like 3 small meals and 2 snacks, a third snack could be added after dinner but no food should be eaten 2 hours before bedtime.

Great post thx a lot !