Lose weight first & then lift or do both @ the same time?

_Lori_Lynn_
_Lori_Lynn_ Posts: 460
in Fitness and Exercise
I fear this is a dumb question, but since I don't know the answer and have been pondering it for a long time I have to ask.

I need to lose weight, but I also need to tone up. I prefer a muscular look (not manly) but muscular.

Is it possible to do both at the same time?

I have read that it is not possible to lose fat and build muscles at the same time. However, since muscles burn fat, I find this odd, unless I misunderstood what I read.

Years ago, I was the weight I am now (overweight) and worked with a pt lifting heavy. I lost inches, but no scale weight. I then became a very toned (big person). I still was heavy, not the size I wanted to be, but looked incredibly toned. I wasn't pleased. I wanted to be little and then toned. It wasn't pretty and guys were looking at my arms and asking, "You workout?" One guy even did the "swell up" thing with his arms. How embarrassing! Ick! I guess it was a fat, muscular look. You know that type we see in a lot of guys? I felt like I looked like that. I mention this bc I grow muscle extremely easily.

So should I focus on full fledge fat loss and then lift? Or try to do both at the same time, which didn't really make me happy before.
«134

Replies

  • _Lori_Lynn_
    _Lori_Lynn_ Posts: 460
    Do both. If you lose weight and lets say it takes you x amount of months.

    For example it takes you 4 months to lose the weight, and 5 months to shape(tone) your body up how you want. If you do it separately it would take you a total of 9 months.


    If you do both at the same time(losing fat at the same rate as the example above) it will only take you 5 months total instead of 9.

    Okay, trying to follow this, but math is not my strong point lol. I am fearful of that "big bulky" look I got when I got all the muscle, but didn't lose the fat. It was embarrassing. I loved my butt and legs as they looked better than I had ever had them in my life, but I felt I was a toned-big. I felt like a dude. Does that make sense? So I thought if I lost weight first then I could lift and tone. The only way I can lose though is extreme dieting. If I am healthy and do it all correctly all I do is maintain.
  • taso42
    taso42 Posts: 8,980 Member
    Do you have any pictures from when were a toned big person? What sort of routine did you do and how were you eating?

    Do you have any advice for me? I've been lifting heavy in a surplus for a few months and I have only managed to pack on a small amount of mass.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    Do both. If you lose weight and lets say it takes you x amount of months.

    For example it takes you 4 months to lose the weight, and 5 months to shape(tone) your body up how you want. If you do it separately it would take you a total of 9 months.


    If you do both at the same time(losing fat at the same rate as the example above) it will only take you 5 months total instead of 9.

    Okay, trying to follow this, but math is not my strong point lol. I am fearful of that "big bulky" look I got when I got all the muscle, but didn't lose the fat. It was embarrassing. I loved my butt and legs as they looked better than I had ever had them in my life, but I felt I was a toned-big. I felt like a dude. Does that make sense? So I thought if I lost weight first then I could lift and tone. The only way I can lose though is extreme dieting. If I am healthy and do it all correctly all I do is maintain.

    If you DO manage to put on muscle to start with, then you will only look 'big bulky' until you lose the fat that is over-top of the muscle.

    I lift heavy, and am still considered 'obese'. The only 'bulk' that I have on my body is from fat, not muscle.
  • rosiereally2
    rosiereally2 Posts: 539 Member
    Lift weights to lose weight and reshape your body.
  • _Lori_Lynn_
    _Lori_Lynn_ Posts: 460
    Do both. If you lose weight and lets say it takes you x amount of months.

    For example it takes you 4 months to lose the weight, and 5 months to shape(tone) your body up how you want. If you do it separately it would take you a total of 9 months.


    If you do both at the same time(losing fat at the same rate as the example above) it will only take you 5 months total instead of 9.

    Okay, trying to follow this, but math is not my strong point lol. I am fearful of that "big bulky" look I got when I got all the muscle, but didn't lose the fat. It was embarrassing. I loved my butt and legs as they looked better than I had ever had them in my life, but I felt I was a toned-big. I felt like a dude. Does that make sense? So I thought if I lost weight first then I could lift and tone. The only way I can lose though is extreme dieting. If I am healthy and do it all correctly all I do is maintain.

    If you DO manage to put on muscle to start with, then you will only look 'big bulky' until you lose the fat that is over-top of the muscle.

    I lift heavy, and am still considered 'obese'. The only 'bulk' that I have on my body is from fat, not muscle.

    Yep you are correct and that is my problem. Yet I did lose inches because clothes were loser so I WAS losing. But I was so embarrassed, I felt so bulky and just BIG.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    Do both. If you lose weight and lets say it takes you x amount of months.

    For example it takes you 4 months to lose the weight, and 5 months to shape(tone) your body up how you want. If you do it separately it would take you a total of 9 months.


    If you do both at the same time(losing fat at the same rate as the example above) it will only take you 5 months total instead of 9.

    Okay, trying to follow this, but math is not my strong point lol. I am fearful of that "big bulky" look I got when I got all the muscle, but didn't lose the fat. It was embarrassing. I loved my butt and legs as they looked better than I had ever had them in my life, but I felt I was a toned-big. I felt like a dude. Does that make sense? So I thought if I lost weight first then I could lift and tone. The only way I can lose though is extreme dieting. If I am healthy and do it all correctly all I do is maintain.

    If you DO manage to put on muscle to start with, then you will only look 'big bulky' until you lose the fat that is over-top of the muscle.

    I lift heavy, and am still considered 'obese'. The only 'bulk' that I have on my body is from fat, not muscle.

    Yep you are correct and that is my problem. Yet I did lose inches because clothes were loser so I WAS losing. But I was so embarrassed, I felt so bulky and just BIG.

    So you just need to keep going with the lifting and the diet until you've lost the bulk.
  • _Lori_Lynn_
    _Lori_Lynn_ Posts: 460
    Do both. If you lose weight and lets say it takes you x amount of months.

    For example it takes you 4 months to lose the weight, and 5 months to shape(tone) your body up how you want. If you do it separately it would take you a total of 9 months.


    If you do both at the same time(losing fat at the same rate as the example above) it will only take you 5 months total instead of 9.

    Okay, trying to follow this, but math is not my strong point lol. I am fearful of that "big bulky" look I got when I got all the muscle, but didn't lose the fat. It was embarrassing. I loved my butt and legs as they looked better than I had ever had them in my life, but I felt I was a toned-big. I felt like a dude. Does that make sense? So I thought if I lost weight first then I could lift and tone. The only way I can lose though is extreme dieting. If I am healthy and do it all correctly all I do is maintain.
    It's surprising to hear a woman bulking up so easily, but since your concern is genuine (you have actually experienced it) then I understand.

    I would focus on heavy weights then. Heavy weights really don't put on muscle mass. Heavy means under 5 reps. A good program for you might be strong lifts 5x5.

    I wasn't lifting too heavy then bc I lifted up to 20 reps. But I was lifting so heavy that it was really hard. My trainer said he has never seen a female build muscle as fast as me. He said it was "near impossible". Whatever that means.

    I think my body type is an Endomorph. Grow muscle easily, but hold onto fat easily. . I guess. Unless I am an ectomoroph, but a bad eater.
  • _Lori_Lynn_
    _Lori_Lynn_ Posts: 460
    Do you have any pictures from when were a toned big person? What sort of routine did you do and how were you eating?

    Do you have any advice for me? I've been lifting heavy in a surplus for a few months and I have only managed to pack on a small amount of mass.

    I don't have any photos. I wish I did. Especially of my butt. I didn't do anything special just had a trainer who did full body on me three times a week at what I call, "heavy" but yet he had me go up to 20 reps (so must not be heavy) and we did three sets.

    3X20X3x
  • skydiveD30571
    skydiveD30571 Posts: 281 Member
    Since you aren't new to lifting, you will not gain muscle on a calorie deficit. Since you want to lose weight I assume you are on a calorie deficit. Without lifting, a lot of your weight loss (as much as half of it) will be muscle. To preserve the muscle you have while losing fat, you need to lift and get adequate protein. Without lifting, your body sees no reason to hold on to that muscle. So keep a calorie deficit, lift weights, and get enough protein and you'll get the toned but not bulky look you are wanting. Its as simple as that.
  • whierd
    whierd Posts: 14,025 Member
    Do both.
  • _Lori_Lynn_
    _Lori_Lynn_ Posts: 460
    Do both. If you lose weight and lets say it takes you x amount of months.

    For example it takes you 4 months to lose the weight, and 5 months to shape(tone) your body up how you want. If you do it separately it would take you a total of 9 months.


    If you do both at the same time(losing fat at the same rate as the example above) it will only take you 5 months total instead of 9.

    Okay, trying to follow this, but math is not my strong point lol. I am fearful of that "big bulky" look I got when I got all the muscle, but didn't lose the fat. It was embarrassing. I loved my butt and legs as they looked better than I had ever had them in my life, but I felt I was a toned-big. I felt like a dude. Does that make sense? So I thought if I lost weight first then I could lift and tone. The only way I can lose though is extreme dieting. If I am healthy and do it all correctly all I do is maintain.

    If you DO manage to put on muscle to start with, then you will only look 'big bulky' until you lose the fat that is over-top of the muscle.

    I lift heavy, and am still considered 'obese'. The only 'bulk' that I have on my body is from fat, not muscle.

    Yep you are correct and that is my problem. Yet I did lose inches because clothes were loser so I WAS losing. But I was so embarrassed, I felt so bulky and just BIG.

    So you just need to keep going with the lifting and the diet until you've lost the bulk.

    As I sit now, I haven't lifted in a year. I have lost 9 lbs due to extreme dieting and then am now maintaining. I have a lot more to lose. I am getting very serious about this and need to do something. I look worse every day. Flabbier, etc. I feel like I am starting to get that, "mom" body. Or rather look like my Mom.

    So I am actually at square one. I keep doing cardio with no changes and my body is is getting softer. I can literally see the muscle leaving my body. I wonder if I should do toning like body-pump and wait to lift after I lose weight.
  • TheDevastator
    TheDevastator Posts: 1,626 Member
    Do both. Lift heavy. Do all compound lifts. Learn good squatting technique and have that be the main focus.
  • _Lori_Lynn_
    _Lori_Lynn_ Posts: 460
    Since you aren't new to lifting, you will not gain muscle on a calorie deficit. Since you want to lose weight I assume you are on a calorie deficit. Without lifting, a lot of your weight loss (as much as half of it) will be muscle. To preserve the muscle you have while losing fat, you need to lift and get adequate protein. Without lifting, your body sees no reason to hold on to that muscle. So keep a calorie deficit, lift weights, and get enough protein and you'll get the toned but not bulky look you are wanting. Its as simple as that.

    Okay, I will try it again. It does make sense to do both. Actually nothing else gets me results like lifting. And I do get them fast. In one month I see a difference in my legs, butt and my chest lifts. I just wonder why I looked so big before, unless it was my imagination, but two guys commented and one puffed out at me, lol. That still freaks me out. I have a very petite frame, when I get to goal weight I wear a size 0-2. I have done the bone/frame tests. So maybe I have body-image issues and I wasn't used to the muscle so I THOUGHT I was big.
  • _Lori__Lynn_
    _Lori__Lynn_ Posts: 20
    GRRRRRRRR!
  • brandon0523
    brandon0523 Posts: 516
    I have never in read so much horrible and misguided information in my life.. what the hello kitty are you all talking about.. wow...purely wow. Ma'am seek professional advice from a certified trainer or nutritionist. Def not these fools
  • _Lori__Lynn_
    _Lori__Lynn_ Posts: 20
    I have never in read so much horrible and misguided information in my life.. what the hello kitty are you all talking about.. wow...purely wow. Ma'am seek professional advice from a certified trainer or nutritionist. Def not these fools

    Well then can you help me? What should I do?

    P.S. The last man who posted made up opposite information intentionally. He does it to me in every thread. He enjoys taking up 5 minutes of his life which he will never get back again and spending on me just to try to annoy me. But it's his life, he must not value it much.
  • brandon0523
    brandon0523 Posts: 516
    I have never in read so much horrible and misguided information in my life.. what the hello kitty are you all talking about.. wow...purely wow. Ma'am seek professional advice from a certified trainer or nutritionist. Def not these fools

    Well then can you help me? What should I do?

    P.S. The last man who posted made up opposite information intentionally. He does it to me in every thread. He enjoys taking up 5 minutes of his life which he will never get back again and spending on me just to try to annoy me. But it's his life, he must not value it much.
    i understand his posts where ridiculous.. and yes.. i will gladly give you advice that is going to work.. first things first..never lift heavy if you want to tone and burn fat.. heavy lifting builds mass.. how do i know.. look at my pictures.. you need high reps high sets to build hard tone muscles.. and you need to build muscle.. the more muscle we have the more calories we burn.. now cardio.. intense alternating cardio.. running or walking or eliptical alone wont cut it.. interval training where you will burn the most calories. Going back and forth between speeds every one to two minutes.. example.. treadmill.. jogg for one min sprint for 30 seconds..back and forth. This for 15 mins will burn more calories than running alone for 30 mins..give me a min ill brb
  • _Lori__Lynn_
    _Lori__Lynn_ Posts: 20
    Thanks so much for this info it makes sense. I'll do it beginning tomorrow. I will check back here to see why you are going to, "brb".

    So what about this 5X20 for high reps, high sets?
  • billsica
    billsica Posts: 4,741 Member
    *bump*
  • brandon0523
    brandon0523 Posts: 516
    5 sets of 15-20.. builds endurance and hard muscles... now diet is key if you have a **** diet you might as welll not even bother.. i wont tell you to cut out carbs but tell you to eat the right carbs at the right time. Whole wheat anything whole grain.. brown rice. Thing of this nature.. we want carbs before we lift for energy protien after for muscle recovery. Meats should only consist of fish chicken turkey and lean beef.. there are others like deer meat and those things but not evwryone can get those.. you should be eaiting 5-6 small meals a day spread out around your workout and dailu life they should be 2 1/2 -3 hours apart. This stimulates your metabolism which.burns calories.... but these are small healthy meals or snacks. Not 6 whoppers a day
  • taso42
    taso42 Posts: 8,980 Member
    If you don't mind I am going to try this too, starting Monday.
    3X20X3x
    5X20
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    Since you aren't new to lifting, you will not gain muscle on a calorie deficit. Since you want to lose weight I assume you are on a calorie deficit. Without lifting, a lot of your weight loss (as much as half of it) will be muscle. To preserve the muscle you have while losing fat, you need to lift and get adequate protein. Without lifting, your body sees no reason to hold on to that muscle. So keep a calorie deficit, lift weights, and get enough protein and you'll get the toned but not bulky look you are wanting. Its as simple as that.

    Okay, I will try it again. It does make sense to do both. Actually nothing else gets me results like lifting. And I do get them fast. In one month I see a difference in my legs, butt and my chest lifts. I just wonder why I looked so big before, unless it was my imagination, but two guys commented and one puffed out at me, lol. That still freaks me out. I have a very petite frame, when I get to goal weight I wear a size 0-2. I have done the bone/frame tests. So maybe I have body-image issues and I wasn't used to the muscle so I THOUGHT I was big.

    Now I'm part of the anti-cleanse posse so feel free to ignore me but what follows is intended as good advice.

    You should do both because strength training, form and the benefits of lifting take time. Even if you are the most unique woman on the face of the earth one of the rate limiting steps will be the amount of Dodd you consume, especially after your initial gains.

    Second, the muscular gains you are initially seeing are only partially muscle - actually a large part, or even the majority of that gain is glycogen/water swelling - it looks like muscle, feels like muscle but it isn't. This swelling takes anything from a few hours to a few days to lose. Drinking more water actually helps to clear.

    If you are seeing muscular growth that seems above average I suggest you see your GP or sport physician - if it is testosterone driven you shoud know because this can have cardiovascular and other medical effects tat you might want to be more aware of. If it is water retention driven it can be an indicator of various edemic responses to exercise. You probably have nothing but extreme swole can point to things that your trainer would miss.

    If you are seeing significant strength increase with the swole then, yes, you are somehow building greater than average muscles and improving on the neuromuscular recruitment - congrats, tae advantage of that. Build up, compete.
  • Sambo004
    Sambo004 Posts: 549 Member
    I have been on this journey for a long time and reached my goal weight around a year ago, but never quite getting that really toned look that I really want. I started Chalean Extreme 7 weeks ago and I LOVE it!!!! It's the first "lifting" program I have followed and I wish I had started sooner. She offers 3 cardio workouts with this program as well, and trust me - they are intense. I do the 3 strength circuits, 3 cardio circuits, 2 abs and 1 stretch workout a week, over 5 days (they range from 10 - 60 mins). I am seeing changes in my body that I was starting to think weren't every going to happen. All I can think about is starting round 2, going heavier and watching my body transform.

    Before Chalean I did almost all Jillian Michael's workouts, which are awesome too, and Insanity (which i didn't like so much). All of JM's workouts also incorporate strength, though with much lighter weights. I cannot recommend doing strength along with your cardio enough. That is what truly got me to my goal, shed literally hundreds of cm's and made me feel strong and healthy.

    Good luck!
  • _Lori__Lynn_
    _Lori__Lynn_ Posts: 20
    5 sets of 15-20.. builds endurance and hard muscles... now diet is key if you have a **** diet you might as welll not even bother.. i wont tell you to cut out carbs but tell you to eat the right carbs at the right time. Whole wheat anything whole grain.. brown rice. Thing of this nature.. we want carbs before we lift for energy protien after for muscle recovery. Meats should only consist of fish chicken turkey and lean beef.. there are others like deer meat and those things but not evwryone can get those.. you should be eaiting 5-6 small meals a day spread out around your workout and dailu life they should be 2 1/2 -3 hours apart. This stimulates your metabolism which.burns calories.... but these are small healthy meals or snacks. Not 6 whoppers a day

    Love this. I will begin tomorrow. Thank you so much. But one more question. Will I still build muscle if I am at a calorie deflect bc I am really needing to lose weight. Or was this a dumb blonde question? I'm sorry if it is! ((I am a blonde so no offense to blondes)).
  • brandon0523
    brandon0523 Posts: 516
    You will build some muscle.. its all science.. all of it.. one pound of fat is 3000 calories.. you have to be in a deficit to lose that fat.. you have to burn off some of what you take in
  • furrina
    furrina Posts: 148 Member
    People are making it seem so complicated with conflicting information.
    If you want to lose weight/inches/etc., put your calories in a deficit with diet and exercise. That is the only way.
    While you are doing that, you will lose weight. That weight will be both fat and muscle. If you are bigger it will be mostly fat but some muscle. When you get smaller it will be both. You don't want to lose much muscle (it burns fat, etc), so while you are losing weight, make sure you lift/strength train in order to keep as much of your muscle as you can. You aren't going to bulk up like a bodybuilder if you're eating in a deficit. But it's very importnat to do strength training of any kind to retain muscle while you are losing weight, because at the end of the day you want the lowest possible (healthy) body fat percentage (a better goal than the scale), and to do that you want as much lean muscle as possible. What sort of weight training program you incorporate isn't too important as long as it's correctly executed, challenging and covers the muscle groups it needs to.

    When you get to that point, you'll be happy with the body that is uncovered when the fat has fled, (based on your concerns that you've mentioned). In order to maintain that physique you'll want to keep doing strength training, some cardio and eat to maintain your happy weight.

    IMHO a manageable, nutritionally efficient diet that you can maintain without feeling restricted is a better idea than cleanses, etc. Just make the way you eat a lifelong habit.
  • TheDevastator
    TheDevastator Posts: 1,626 Member
    5 sets of 15-20

    Bad advice!

    Have someone teach you all the compound lifts if you don't know them already and lift heavy for 5x5 or 3x8. Start light but work up to heavier weights. Starting Strength is a great book for starting and Stronglifts 5x5 is a free e-book. Compound lifts are better for a balanced body.
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    5 sets of 15-20.. builds endurance and hard muscles... now diet is key if you have a **** diet you might as welll not even bother.. i wont tell you to cut out carbs but tell you to eat the right carbs at the right time. Whole wheat anything whole grain.. brown rice. Thing of this nature.. we want carbs before we lift for energy protien after for muscle recovery. Meats should only consist of fish chicken turkey and lean beef.. there are others like deer meat and those things but not evwryone can get those.. you should be eaiting 5-6 small meals a day spread out around your workout and dailu life they should be 2 1/2 -3 hours apart. This stimulates your metabolism which.burns calories.... but these are small healthy meals or snacks. Not 6 whoppers a day

    Love this. I will begin tomorrow. Thank you so much. But one more question. Will I still build muscle if I am at a calorie deflect bc I am really needing to lose weight. Or was this a dumb blonde question? I'm sorry if it is! ((I am a blonde so no offense to blondes)).

    Meal frequency, meal timing have no real impact but feel free to follow advice that helps you stck to your plan.
  • _Lori__Lynn_
    _Lori__Lynn_ Posts: 20
    Since you aren't new to lifting, you will not gain muscle on a calorie deficit. Since you want to lose weight I assume you are on a calorie deficit. Without lifting, a lot of your weight loss (as much as half of it) will be muscle. To preserve the muscle you have while losing fat, you need to lift and get adequate protein. Without lifting, your body sees no reason to hold on to that muscle. So keep a calorie deficit, lift weights, and get enough protein and you'll get the toned but not bulky look you are wanting. Its as simple as that.

    Okay, I will try it again. It does make sense to do both. Actually nothing else gets me results like lifting. And I do get them fast. In one month I see a difference in my legs, butt and my chest lifts. I just wonder why I looked so big before, unless it was my imagination, but two guys commented and one puffed out at me, lol. That still freaks me out. I have a very petite frame, when I get to goal weight I wear a size 0-2. I have done the bone/frame tests. So maybe I have body-image issues and I wasn't used to the muscle so I THOUGHT I was big.

    Now I'm part of the anti-cleanse posse so feel free to ignore me but what follows is intended as good advice.
    Hey there anti-cleanser, I have absolutely no problem with people who hold opinions and beliefs different than my own. I value everyone for who they are. The only reason I said that to him was because of WHAT he posted. He was clearly being sarcastic. It's a long story so lets not waste our time with that.
    You should do both because strength training, form and the benefits of lifting take time. Even if you are the most unique woman on the face of the earth one of the rate limiting steps will be the amount of Dodd you consume, especially after your initial gains.
    What is a Dodd?
    Second, the muscular gains you are initially seeing are only partially muscle - actually a large part, or even the majority of that gain is glycogen/water swelling - it looks like muscle, feels like muscle but it isn't. This swelling takes anything from a few hours to a few days to lose. Drinking more water actually helps to clear.
    I think I know what you mean now that you say this. What about getting on the treadmill afterward, will this help? And/or the sauna?
    If you are seeing muscular growth that seems above average I suggest you see your GP or sport physician - if it is testosterone driven you shoud know because this can have cardiovascular and other medical effects tat you might want to be more aware of. If it is water retention driven it can be an indicator of various edemic responses to exercise. You probably have nothing but extreme swole can point to things that your trainer would miss.
    I believe I have testosterone levels which are high. There is one other thing that I know is odd and my Mom told me to get tested for testosterone. Dang it. I'm becoming a dude! What is a GP? Is it a Gynocologist?
    If you are seeing significant strength increase with the swole then, yes, you are somehow building greater than average muscles and improving on the neuromuscular recruitment - congrats, tae advantage of that. Build up, compete.

    I do get it easily, I am not the kind to compete. I like feminine but toned. As in the fitness comps, but not bodybuilding. AKA, I like the Barbie look . This was very helpful. Thank you!
  • brandon0523
    brandon0523 Posts: 516
    5 sets of 15-20.. builds endurance and hard muscles... now diet is key if you have a **** diet you might as welll not even bother.. i wont tell you to cut out carbs but tell you to eat the right carbs at the right time. Whole wheat anything whole grain.. brown rice. Thing of this nature.. we want carbs before we lift for energy protien after for muscle recovery. Meats should only consist of fish chicken turkey and lean beef.. there are others like deer meat and those things but not evwryone can get those.. you should be eaiting 5-6 small meals a day spread out around your workout and dailu life they should be 2 1/2 -3 hours apart. This stimulates your metabolism which.burns calories.... but these are small healthy meals or snacks. Not 6 whoppers a day

    Love this. I will begin tomorrow. Thank you so much. But one more question. Will I still build muscle if I am at a calorie deflect bc I am really needing to lose weight. Or was this a dumb blonde question? I'm sorry if it is! ((I am a blonde so no offense to blondes)).

    Meal frequency, meal timing have no real impact but feel free to follow advice that helps you stck to your plan.
    then why are the leanest people in the world so strict about it?????? People who have professional nutritionist telling them.this..

Categories