Ask The Experts - Dr Fred Wadsworth

Q: Will extra protein bulk me up?

Protein is part of looking after muscle when you diet but not part of being 'muscular'. It is incredibly hard for you to get muscular. You just don’t have the hormones the boys do, so hard training and lots of protein may get you toned and looking healthy but it is not going to give you bulging biceps – I promise!

Q: I’ve always been a terrible yo-yo dieter. Can you suggest any ways to break this horrible cycle, it’s making me miserable.

The term "yo-yo dieting" was coined at Yale University in the 1970's, in reference to the cyclical up-down motion of a yo-yo. The key bit of science underlying this cycle is about your metabolic rate and the type of weight that is lost in extreme calorie restriction. The body can lose three things as weight drops; water, fat or muscle. While the aim maybe to lose fat this can only be achieved in a controlled way. Rapid weight loss (over 2lbs a week) will involve an element of dehydration or muscle loss.

To avoid the yoyo, I suggest you try the following:

  • Set realistic timeframes for weight loss, 7lbs in 7 days is a disaster waiting to happen
  • Don't focus on the scales alone, losing weight is half the story, you have to lose the right weight
  • Combine diet with some balanced exercise using upper and lower body, if you don't use muscle your body will strip it away to save calories
  • Ensure a good protein intake spread throughout the day
  • Eat a minimum of three main meals a day – skipping meals = muscle loss

Q: I've tried so many ways to try and lose weight but everytime I start, I manage to be persuaded by friends to take a day off which leads to things going awry – any suggestions?

To succeed you need to be organised, pick a window that gives you a good head start. Your social calendar can put pressure on you to go astray! Plan what you will eat a week at a time and shop accordingly. Try to engage a friend or two with a goal that will be social and enjoyable. Maybe a cup of tea at the top of Snowdon without taking the train up there?

It's crucial to be realistic about your speed of progress. Seven pounds in seven days is a bad idea. If you are 60-80kg it is realistic to lose 0.5-1kg a week depending how focused you are. If you lose 3-4kg of fat in 2 months you will look and feel fantastic. If you lose 1.5kg of fat and 2kg of water in a week you will feel shocking and probably lose some muscle along the way.

Do not weigh yourself more than once a week, it will be all over the place if you do it daily and you can lose heart.

Q: Are there any side-effects to using Maxitone products? - From Deepika

Maxitone products are manufactured to exceptionally high standards and that is why it is the brand that I am happy to associate myself with. I have used these products for over 10 years and have taken them into environments like Chelsea Football Club and England Cricket.

Like anything, only if misused can they have side-effects. They contain active ingredients like caffeine and if you drink too many cups of coffee it can make you feel odd. There is nothing to be concerned about.

Q: If I were to take Sculptress and Sculptress capsules, which good-fat supplement should I take? Finesse Omega or Definity CLA? I currently take Evening Oil of Primrose and Magnesium OK vitamins to help with my menstral cycle. If I were to take all those Maxitone products, would it be wise to cut the other vitamins out?

Sculptress is a good choice, you could use it in a number of ways to support your weight loss, perhaps instead of a midday meal. Or if your exercise volume is really high (>1 hour a day) you could use it after training once a day to support the body's response to training. I would also encourage you to have a good starchy breakfast like porridge and then have no more starch in the day (potatoes, pasta, bread, rice, noodles etc).

Both fat supplements are useful. Definity CLA is more focused at burning fat and helping the body respond to your training. Omega fats in Finesse Omega have been shown to help weight loss and very few people eat the 4 portions of oily fish a week that they should to get these oils from the diet. It depends how many tablets you feel able to take!

Regarding your existing supplements, these may help your menstrual pain and there is no clash with the Maxitone products that means you should stop them. It is also possible the Finesse Omega will also help you menstrual symptoms if your diet is low in omega 3 oils.

Q: I've started exercising to lose weight as I've gone from a size 6 to a 14 over the years as I didn't take part in much activity at school. I swim 4 times a week for an hour a time & do circuits twice a week for an hour a time. I was wondering what I could take to loose the pounds I've put on to have a fit & toned body for my up and coming holiday?

The first thing to get your head around is that exercise and changing your diet will do the work. The products will make the process manageable. Set your self a realistic goal (1kg a week max). Until the holiday, swap the swimming for running or cross trainer, you will burn a lot more calories if you have to carry your weight.

  • Eat three meals a day and no snacking
  • Breakfast - boiled egg and toast/a snap-pot of baked beans on toast or similar
  • Lunch - a lightly dressed large salad and 100g of cooked meat of fish
  • A portion of grilled meat and 3 portions of fibrous veg (those that grow above the ground) at night
  • Try 2 Sculptress capsules 30-60mins before you train
  • Use a Sculptress shake at lunch if you cannot get a salad together, and use a bar if you get hungry between meals
  • Buy a cheap pedometer to count your steps and make sure you hit 10,000 a day outside of your training
  • Drink only water

Q: I've been exercising and dieting but somehow have managed to put weight on - help!

To give you an idea of where you should be aiming for, if you follow these bullet points for a month they will get you there:

  • A bowl of porridge for breakfast
  • A sculptress shake for lunch or a bowl of soup with a cooked chicken breast
  • A portion of grilled meat and 3 portions of fibrous veg (those that grow above the ground) at night
  • Drink only water
  • Use a Sculptress bar if you get too hungry between meals (no more than one a day)
  • 45 mins of exercise in the gym 6 days a week.

    • Alternate between:

    • 45 minutes running machine (you may need to build up 2-3 minutes at a time, but run more every time until you are there)
    • Classes such as body pump, spinning, circuit training

Q: I have been diagnosed with Hyperthyroidism and am overweight - how can I avoid putting on more and losing what I've gained?

If your thyroid condition is being properly treated this should show on your regular blood tests. If these are okay your thyroid is not part of the problem. If the thyroid stimulating hormone (TSH) is raised, you need more thyroxine replacement.

I would focus on reducing starch (potatoes, pasta, bread, rice etc) after breakfast to very low levels, eat lots of protein and vegetables instead. Drink only water for a month to make sure it is not liquid calories or alcohol that are tripping you up. Get someone at the gym to look at your training plans and make sure your balance of strength and cardio training is right.

Q: I'm about to have a baby but am keen to get my figure back as quickly as possible, should I cut carbs? And am I able to take the products after the baby is born and whilst breastfeeding?

I would advise against any carbohydrate restricting during pregnancy and I would be cautious to do so during breastfeeding. There is no problem using the Definity shakes and bars. The protein in them is the same as goes into infant formula.If you wish to diet during breastfeeding limit yourself to losing no more than a pound a week.

I would also focus on your nutrition to ensure you have excellent hydration and that your essential fats and calcium/vitamin D intakes are good. The Maxitones Finesse Omega is a good idea for the essential fats, these could be started straight away.

For more specific carb advice during breastfeeding I would suggest a good sized, low GI breakfast like porridge or baked beans on toast followed by a light carb lunch such as soup, chicken and a brown roll. At night I would consider a low carb meal such as grilled fish or steak and green vegetables.

After the birth make sure your training is appropriate to rebalance your abdominal muscles and pelvic core. Properly supervised yoga or some personal training is best at the start.

Q: I want to lose weight - which products should I take? I get terrible period pain and take additional vitamins to help. Will taking Maxitone products override any need for additional vitamins whilst I'm losing weight?

Sculptress is a good choice, you could use it in a number of ways to support your weight loss, perhaps instead of a midday meal. Or if your exercise volume is really high (>1 hour a day) you could use it after training once a day to support the body's response to training. I would also encourage you to have a good starchy breakfast like porridge and then have no more starch in the day (potatoes, pasta, bread, rice, noodles etc). Both Maxitone fat supplements are useful. Definity CLA is more focused at burning fat and helping the body respond to your training. Omega fats in Finesse Omega have been shown to help weight loss and very few people eat the 4 portions of oily fish a week that they should to get these oils from the diet. It depends how many tablets you feel able to take.

Regarding your existing supplements, these may help your menstrual pain and there is no clash with the Maxitone products that means you should stop them.It is also possible the Finesse Omega will also help you menstrual symptoms if your diet is low in omega 3 oils.