FAQ's
This page is dedicated to those who send email questions regarding body fat loss, strength training, health improvement, and more. I will be posting answers to these questions over time. Also see my blog for insight into questions that have not been answered individually.
Dear Ashleigh:
I was looking over your website and decided to contact you in hopes that you could give me some advice. In Feb. I decided to do something about my out of shape body. I started weight traning 3 days a week using a split workout and I was eating 1500 cal. a day from whole grains, lean meats, fresh fruits and veggies I followed this to a "t". When I started this I was 5'8.5 and weighed 206. I'm skinny by nature somewhere between ecto and mezomorph, but years of junk/fast food and beer caught up with me.
I went down to 170lbs in about 3 months and had major strength gains, but I 've been stuck at 170 for the last 3 weeks or so. I tried uping my calories some I've started to include interval training on a treadmill for 30mins on my non lifting days, but still the last 15-20lbs doesn't seem to want to come off. my typical day food wise looks like this:
Breakfast -1/2 cup oalmeal ,3-6 prunes, whey isolate (made with water)
Snack-whey shake and an apple or a protein bar
Lunch-1/2 can of tuna with tbs of mayo and relish with 1/4 cup of corn and dark red kidney beans mixed in or turkey sandwich on whole grain bread.
Snack- whey shake and an apple or a protein bar
Dinner- 6oz chicken (cooked in the oven with nothing on it) fresh veggies raw and either a slice of whole grain bread or whole wheat pasta.
Snack- 1/2-1 cup fat free cottage cheese
I allow myself a cheat day on sunday, but I usually don't go too crazy I haven't had any alcohol since I started this program 4 months ago. I feel like I'm so close to being cut for summer, but Im starting to get frustrated, any advise you could give me would be appreciated. Oh about 2 weeks ago I changed my lifting program from a split to full body with mostly compound exercises (deadlifts, bench press,squats ect..)
Thank You,
Steve F.
Hello Steve,
First, great move in deciding to take responsibility for getting back in shape again. This takes commitment and focus - hats off to you for getting the ball rolling again.
A few thoughts:
1. At 5'8 and now 170lb (not knowing anything else about your body composition, nor anything about how you look, feel and perform) I'd question why your sole focus would be on weight loss granted your 'major strength gains'. There comes a point (sooner rather than later) when you may want to consider tossing your scale and going on performance indicators instead. You also mentioned that you want to lose another 15-20lbs, which would take you down between 150-155lbs. Where did you come up with these numbers as your ideal? Just curious and wanting to understand your thought process here.
2. Nutritionally, here are some suggestions:
a. ditch some of the whey protein shakes you are having and insert whole food protein sources instead (eggs, chicken, turkey, fish, beef, etc).
b. ditch the corn, mayo, relish and kidney beans. Use olive oil, coconut oil and/or avocado as good fat sources to mix with the tuna, and consider yams or squash as substitutes for the kidney beans. Go for the whole can of tuna, or at least consume enough protein with this meal to feel satisfied.
c. Snacks - think 'smaller meals' rather than things like protein bars (unless you make these on your own, they can be super high in sugar and other ingredients like high fructose corn syrup - these do NOT help you lean out). For more meal ideas, you can check out the cookbook "Gourmet Nutrition" as an initial resource, and if you wish to refine your nutritional plan further, check out "The Paleo Diet Cookbook", authored by Dr. Cordain.
On your lifting programs - the compound exercises you mentioned (squats, deadlifts, pressing movements, etc) are very effective for developing strength and muscle mass when performed correctly.
The degree of leanness you achieve largely depends, additionally, on the structure of your training program, how well you sleep, how well you manage stress, and of course the effectiveness of your nutritional program.
Interval training for 30mins multiple days/week may be too much training volume, which can actually slow the leaning down process a bit (not enough recovery time). Cut this back to a couple days a week, 10-15mins, and see how your body responds.
Regarding your cheat day on Sunday: people have varying definitions of 'cheat day'. Some go over the top to the point of making themselves sick, while others just enjoy something out of the normal food routine. Your approach on this day, if resembling the former, may be holding you back. Only you know the answer to this. Experiment with this 'cheat day', perhaps make it a mild 'cheat meal' and go into each week one step ahead rather than 3 behind.
Best of luck and look forward to hearing of your progress,
Ashleigh
I've never been terribly athletic, and frankly, my diet isn't very good. At 5'8'' and about 135 lbs, I'm certainly not overweight, but I feel that, in a way, I'm wasting body's potential and my own relative youth by giving in to a sedentary lifestyle and an unhealthy diet. Don't misunderstand; I don't want the whip-thin emaciated look so popular on the runways. What I want is to be slim and strong, and to feel that I'm treating my body as it deserves (I mean, I've only got this one to carry me around for the rest of the life, and I don't want it giving out mid-way). Lately I've been making a moderate attempt to eat better and be more active, but sugar is my weakness. And it is quite a weakness. I could live off of cookies and hot chocolate with whipped cream, but in the end, what kind of life would that support? One thing that I've learned is that the better I plan my meals, and the less I get distracted into skipping meals, the less I'm tempted to give in to something delicious and convenient (like a cookie), but is there anything else that I can do? Are there certain foods, behaviors, or practices that cut down on cravings for refined sugar? All I've read so far are "substitution" suggestions in popular magazines that suggest things like replacing an ice-cream sundae with a pitted prune, and even the thought of such a thing is depressing. I would really appreciate some advice.
Hello,
Replacing ice cream with a pitted prune - I'd take the ice cream, personally!
Here is my advice:
1. You mention that your diet 'isn't very good'. Without seeing a food journal it is challenging to know exactly what this means. However, if you know your diet isn't good enough, and that it's contributing to 'wasting your body's potential and relative youth', kicking your sugar habit should be easy once you adjust a few things.
Based on many others who constantly crave sugar, your diet is likely:
a. Low in protein (from animal sources such as eggs, chicken, fish, turkey, etc)
b. Low in healthy fat (olive oil, avocado, coconut oil, fish oil)
c. High in processed carbohydrates (cereal based foods, cookies, crackers, bread, pasta, and other grain products)
d. Low in vegetables and fruits
Would you say that this is correct?
If so, increase foods from a-d above, while decreasing sugar-laden foods. Cravings will decrease nicely. You have also answered one of your own questions - planning meals ahead of time works for you. So, do it!
Develop your meal plan, grocery shop to match it, stick to it, and repeat. It's simple once you get into the pattern.
Enjoy some ice cream or cookies every now and then, no harm comes from doing so unless you notice that a little bit of these foods makes you sick.
Please also pick up a copy of the "Precision Nutrition Educational Kit". This is a wonderful resource not only for recipes, but a comprehensive guide to food preparation strategies, grocery shopping strategies, meal plan outlines, etc.
Sincerely,
Ashleigh
HI,
My name is Crissy Cason,im 30 and have had 2 babys. Im 5'8" and weight 122 give or take a few depending on what day of the week it is. I've always loved woking out and helping friends get in shape. I've been thinking bout learning how to be a Trainer but really dont know where to start. I figured I should prob get myself back inshape first. My biggest prob area is my legs I have some cellulite on thighs and i want them firmer and smooth. Please give me any advise you have for putting on good weight and building good muscle tone,and how to really get motivated and stay motivated about doing it. And do you think takeing a supplement would help,if so which one. Thank you for your time I really enjoyed your videos on ehow.
Crissy
Hello Crissy,
Thank you for complimenting the video work! As far as becoming a trainer, there are several organizations you can go through to take courses and get your basic certification. However, personal success with your own health is a critical place to begin as it is challenging to help others if you are unable to help yourself.
Here are the organizations to review:
1. National Strength and Conditioning Association (NSCA)
2. National Academy of Sports Medicine (NASM)
3. Additionally, coaches such as Charles Poliquin and Ian King offer exceptional, real world guidance that becomes critical in addition to having basic certifications.
As far as firming up your legs, or any part of your body for that matter, it comes down to:
a. what you eat (nutrition)
b. how you train (resistance training and metabolic conditioning work)
For (a), check out Precision Nutrition. For (b), well, that's where your experience comes in. Either hire a personal trainer in your area, or, apply for a spot in my distance coaching program. You will also be successful working on your own if you choose to do so, however, guidance from a good trainer can assist the learning process greatly.
Trust this helps.
Kind regards,
Ashleigh
Hi Ashleigh,
I am trying to get leaner I am 6'2" tall and currently weigh 213lbs, I am 41 years old.
I am strength training 2x a week and taking martial arts 3x a week. Problem I work 12 hour shifts rotating every 2 weeks from days to nights. 7 pm to 7am; 2 weeks and 7pm to 7am. I am finding it difficult to take creatine at roughly the same time of day.
Also, I am having a hard time losing weight around my stomach. When, I started in February of this year I weighed 248lbs. I can see the definition coming, especially chest arms and back. Just having trouble with my mid section it does not seem to have changed.
Any ideas of what I could do or do you require more information.
Thanks for your time,
James
Hello James,
It sounds like you have made good progress so far (beginning at 248lbs, now you are at 213lbs). Abdominal fat levels are strongly associated with stress levels and sleep cycles (chronically elevated stress levels and shift work are very taxing on the body, and this usually shows up as abdominal/mid-section fat and difficulty losing it).
Without knowing more about what your nutrition looks like it's challenging to pin point what may need to change from that angle but here are some tips that will help -
1. Keep protein intake high (having some at every meal/snack during the day is a good starting point)
2. Have healthy fat with every meal
3. Take a few grams of fish oil daily
4. Stick with vegetables as your main carbohydrate sources and limit packaged foods as much as possible
As far as lifestyle goes, shift work is a challenge no doubt, but, when you do sleep, make sure your room is pitch dark, cool, and quiet. No light from any sources including alarm clocks or outside light (if possible). Make sure the sleep you are getting is of the highest quality possible.
Trust that this will help,
Ashleigh
I am Ann Fernando. I saw a video of you on you tube and I need your help to lose my body weight especially my belly fat. I saw that a good nutrition is vital to lose weight , and I am going to gym too, but I think I will need some help from you to plan my diet. Well, I have stopped taking any fat as far as I can avoid and I compromise on so many food that I would love to have and I usually have only 2 meals a day and tries as hard as possible to take less than 2000 calories per day. I am 64kg at the moment and I would like to come down to 54kg during this year. So please help me plan my diet and please advice me on some exercises that I can do. Hope to hearing from you soon.
Thank you very much!
Hello Ann,
It sounds like the best plan for you is to learn the foundational habits of good nutrition. You have some things confused a bit, and eliminating this confusion will help you to plan your own meals. For example, fat elimination from your diet, and caloric restriction together are recipes for disaster as far as health, and fat loss go. You've also mentioned 'having 2 meals/day', thus I'd guess your caloric intake is far less than 2,000 calories.
As soon as possible, please order a copy of "Precision Nutrition". This educational kit will be an excellent learning tool for you and will provide you with everything necessary to learn about what foods your body need, and how to plan meals.
Thank you,
Ashleigh
Thank you so much,
John
Hi John,
Gaining muscle mass requires a few fundamental angles -
1. Strength training
2. Great nutrition
Age really has nothing to do with it (in other words, being 41 does not hold you back from gaining muscle). No strength training, combined with poor food intake will hold you back however!
I can't tell you what to eat and how often, nor what to take and how to train. Very happy to provide you with educational resources to learn this information, and how to apply it for yourself.
Order a copy of "Precision Nutrition", and read it cover to cover. Apply the information right away, and nutritionally, you will be well on your way . Supplements don't really have a role in your diet yet, until you get the basics of 'food' understood. Make sense? Your gains from learning how to eat will far outweigh gains from taking supplements alone.
Trust this helps,
Ashleigh
Ashleigh,
I have three sons who all enjoy athletics. My oldest is 15 years old and he is looking to add muscle for high school sports(he plays football and baseball). and we came across one of your videos on line when researching Amino Acids.
He currently eats well and uses Whey Protein but is looking for more help. I am a physician Emergency Medicine and admittedly out of my expertise. I am looking for safety, safety, and safety.
What are your recommendations for BCAA(and any other safe supplements you recommend)?
Thanks,
Joe
Hello Joe,
Thank you for your email and question! Amino acids, specifically those called "Branched Chain Amino Acids" are very useful for muscle recovery, however, until one's diet is really optimized specific supplementation doesn't seem to do that much (more than improving his diet would). Many people say to me 'I eat well, or he/she eats well', however when I review a 3-7 day food journal this is often not the case. With a few improvements to diet, results are much better than if supplements had been added to the 'not so good' diet. Thus, I'd recommend you take a look at this resource first: Precision Nutrition. This is a tool I use in nutritional education programs - very useful and easy to apply information.
Then, if you still feel that amino acid supplementation is necessary, above and beyond what he is getting in the whey and food protein sources he's eating, I'd lean towards a company like Douglas Labs. Everything is pharmaceutical grade, very safe, no danger of contaminants, etc. You can get this through someone like myself. I have used ICE BCAA in the past but cannot verify its safety beyond reasonable doubt.
Please let me know if this helps Joe,
Thank you,
Ashleigh
Hello Ashleigh! :)
My name is Danielle, I'm 21 years old and could really use your advice.
Last summer, after a long struggle with my weight, i decided to do my best to get fit and healthy and began an entire new lifestyle.
In 3 months, i lost a a total of 46 pounds. ( i'm 5'2, was 176, now a healthy 130) however, i'm having a difficult time losing the last 15 pounds!
i admit, i do cheat on my diet because all of my friends are super skinny and have metabolisms and i'm tired of always being the person to ALWAYS eat a salad..
but this is only on occasion. Other than that, i am very, very strict about my diet, drink a ton of water and run for at least 45 min 5 days a week.
i try to also do as many ab exercises and weights as i can as well. However, i'm still the same shape and weight as before. It's been a year :(
What could i possibly do to break this plateau?
Thank you SO much! i really appreciate your help :)
Dear Ashleigh,
I need help to design a program to help me lose belly fat. Three years ago I had surgery for diverticulitis and tore an incisional hernia nine months later. Last year I had surgery to repair the hernia that had gotten much larger. That surgery did not hold and I tore another just above the repair almost immediately. It was redone in the summer but because of an infection another surgery was required a month later. Now it has been over six months and I know I have another hernia. It is much higher, just below my ribs and I am trying to find an exercise program that will work for me. Any ideas?
Thanks.
Sharon
Hi Ashleigh i have a few questions about losing belly fat more focusing on the upper section of my abs. I'm only 15 but i have been struggling with belly fat and wait all my life i eat very well and go to the gym often and do a lot of streghth training and cardio . When I'm not in the gym i do streghth training in my house do crunches on the floor etc. I have changed my eating a lot and I eat very well now i focus on portions and the calories I eat. I have been doing this for four months and have not seen a change. I would really need your help
Thank you Isabel
Hello ashleigh.
My names Lizzy i am 18 years old and i live in England. I have been losing weight for just under two years now and have lost 3 stone in total. I have gone from 13.1 to 10.1.
I would really love to get to ideal weight of 9st 7lbs. I seem to be losing around 6 oz a week but really want to lose atleast a 1lb a week.
My diet is as followed :
Breakfast - cup of museli with soya yoghurt ( as lactose intolerant) and ten raisins
Lunch is either a home made salad or low calorie soup ( mainly chicken or tomato )
Snack is an apple and a low cal jelly (7 calories) or some times a packed of weight watchers crisps.
Dinner is a small portion of whatever mum cooks eg sheperds pie, chicken casserole, chilli etc. ( dinners hard and proberly a factor in why im not losing as much weight per week as i wish i think)
Dessert if i feel like it is frozen yoghurt or a skinny cow ( 93 cals and less than 3% fat )
i excercise for an hour every other day. i do 40 mins cardio ( love to hill speed walk ) and 20 minutes weight, toning and stretching at end for 5 mins. I also play hockey twice a week sometimes three. i also attend uni 4 days a week from 9-11 or 9-1
i walk my dogs for 25mins most afternoons too and help mum when it comes to the shopping ( added walking excercise ) to be honest i dont sit around a lot so not sure why im not losing weight.
I would really like your help and guidance to help me lose that last half a stone.
Hope all this information helps you. Look forward to hearing from you. I hope living in England doesnt hinder your advice hehe
Many thanks
Lizzy
Hi,
I have read a lot of info on your site and watched some videos on youtube. I noticed that it seems that you really want to use your expertise to help people. I was hoping to get your opinions and advice. I am 32 yrs old, 5'11",about 350 lbs. Currently I have kids that have extracurricular activities that my wife and I are very involved in, I work and go to school full time. So everyday is very busy and it seems like I have two problems. 1 is that we often have to eat quick meals or grab fast food. And currently, because of job loss, are no longer to make it to our local gym. I also will sometimes go until 7pm, or so, without eating, especially on days that I work. As far as the gym goes we try to walk as much as possible. But having access to a gym makes it so much easier to lose the weight. We have changed our eating habits a lot but would like to make even better decisions but don't have the knowledge or money to do so. What kinds of foods would you suggest for our situation. And as far as workout routines go, do you have any suggestion there also. Any advice would be great. I plan on taking a deeper look at your site as soon as I am done with this email to get an idea of better things to do. As far as commitment goes. Last year I was down to 305 or so from working out regularly at the gym and eating right, it is often nice to have a minor cheat day in there. One that you eat whatever you want but no gigantic portions. The only health problem I have is hight blood pressure, which I got rid of when I was working out. I hope this is not too much info but I didnt want to leave anything important out.
Thanks Much. BF.
Hello Ashleigh. I just watched a few of your exercise demonstrations online. I'm 35 years old, have two kids, have had two c-sections, and struggle with getting my body the way I'd like to. Due to limited time and busyness with kids, I'm only getting 3-4 days of exercise a week. For the past year or so, I try to do two days of the "Firm" video, and at least one to two days of walking/running. My question is, do muscles create memory? I feel I'm not seeing any changes doing these same exercises a week. How often do I need to change the cardio/weight workout? I like the "Firm" videos, and feel sweaty and tired after them, but I still have the cellulite around my hip areas and the love handles and rolls around my stomach and lower back. I just started doing a differnet video of Denise Austin's Sizzler- for a full body workout. What are your suggestions for my limited time but desire to lose the mid-body fat? I weigh about 135-137lbs. and I'm 5'7". Will I ever get rid of the rolls in my stomach area, and the marshmallow love handles? Due to my c-sections, is it possible to have a flat tummy again without a tummy tuck surgery? Thanks for your help and infor. If you would like to suggest some videos or other ways to help me, I'm ready to learn. Thanks again. Betsy