Everyone out there seems to have a promise to lose weight. Here’s your guide to cut through the BS and the fat!
Diet and exercise are the best way to get lean. But, sometimes that just isn’t enough for some people to make the changes that they would like to see in their physique.
If you’re one of those people, you may want to try adding supplements to your regimen. They can help you reach your goals faster in a healthy and nutritional way.
It still takes a lot of work, but supplements can really help you get a lean and fit body quickly. Make no mistake: Supplements won’t do all the work for you. But if you choose the right ones, they can fuel your workout to help you build more lean muscle mass and stay fit.
They can help you develop more muscle than exercising and dieting alone. You need to exercise and eat right to build lean muscles while burning fat. If you train too hard you can drain your body of nutrients, vitamins and other compounds that are essential for fat loss and muscle gain.
It can be extremely hard to get all the vital elements you need even with the best diet. That’s where the supplements come in to play.
Top 10 Supplements To Help Speed Up Your Progress To Get Lean…
Working out can take a lot out of you. Many people who train hard while trying to maintain a target body weight often seem to be deficient of essential vitamins and minerals. Supplementing your diet and workouts with a multivitamin will give your body a wide range of the vital nutrients you need to maintain good health and a lean body.
Make sure to start your day off with this particular supplement to ensure you are receiving the key vitamins your body needs. And, when taking any vitamin, remember to do so in the middle of a meal to ensure best absorption.
# 2 Whey Protein Powder
Protein is an essential part of boosting muscle growth before and after a workout. Unfortunately, most are unable to schedule a meal around their workouts. This is where protein supplements come in handy. Whey protein is formed from a byproduct of cheese making. It’s considered to be a complete protein and has all of the nine essential amino acids that your body needs. After an intense workout, your body needs to repair itself.
Protein is the essential building block your body needs to repair your muscles quickly. Your metabolism and energy increases when it is consumed throughout the day. You can also get a higher calorie burn throughout the day when your metabolism is increased. Muscles rapidly and easily absorb and use whey to help with the muscle building process of protein synthesis.
It also promotes the growth of lean tissue mass. Whey is a milk protein that digests quickly and almost instantly helps deliver amino acids to your skeletal muscle. A simple whey protein supplement or shake can help you improve your performance and gain lean muscle. Whey protein provides your body with a large amount of protein that helps you jumpstart the muscle growing process.
You should take one gram per pound of body weight. This helps to combat muscle breakdown and supports the gain of lean muscle.
. In fact, it is ideal after an intense workout. Just choose low-calorie and low-fat shakes. You want to get lean, not fat.
Also, try to get your protein from whole food sources at other times during the course of your day.
# 3 Glutamine
L-glutamine is the most plentiful amino acid in your body. It can increase natural growth hormone production, reduce soreness and prevent muscle breakdown. Glutamine can also stimulate muscle growth by controlling the glycogen that’s in your body. It has the ability to slow down muscle tissue breakdown during intense exercises, improve strength and boost endurance.
Glutamine supplements help preserve muscle tissue and allow your body to burn more fat. Don’t forget: Your metabolism is more effective with the more lean mass your body has. These supplements have also shown positive results in the improvement of your immune system. Intense training places a lot of stress on your muscles and your entire immune system.
Glutamine helps restores the health of your muscle tissue and feeds into your immune system while ensuring a rapid recovery for your body as a whole. It is also known for its ability to enhance plasma growth hormones in your body. You should take five grams, two to three times a day, so that you don’t feel so worn out from training.
Creatine is a naturally occurring compound that can be found in your skeletal muscle. It enhances energy production, boosts muscle strength, increases high-intensity muscle performance, activates growth hormone release, improves post-workout muscle recovery and promotes lean body mass.
You should supplement with anywhere from two to five grams of creatine per day.
# 5 Conjugated Linoleic Acid (CLA)
Not all fats are bad for you. Conjugated Linoleic Acid, or CLA, contains omega fatty acids. Omega fatty acids are what are known as the good fat. Researchers found that CLA can help reduce body fat and assist in preserving muscle tissue. You can get omega fatty acids through your diet, as well as in CLA supplements.
Two to four grams of CLA per day should be a good amount to take to help you lose weight while staying lean.
# 6 Branched Chain Amino Acids (BCAAs)
Branched Chain Amino Acids, also known as BCAAs, are made up of three specific amino acids. These include valine, isoleucine and leucine. These particular amino acids are key in stimulating protein synthesis and regulating protein metabolism.
BCAAs taken before and after exercise can have a major impact on the reduction of muscle damage or muscle soreness. It also has the ability to help you burn fat and reduce fatigue. They work to boost protein synthesis and help your body with muscle recovery.
BCAAs works as an energy source during exercise and they help to restore the same nutrients that are lost during intense exercise. To maximize the use of BCAAs, you should take five to ten grams between main meals and before and after a workout. Most protein or pre-workout shakes contain a varying amount of BCAAs.
#7 Green Tea Extract
Green tea provides numerous health benefits. For one thing, green tea extract (GTE) is loaded with antioxidants. They come in the form of catechins, which are believed to lower cholesterol, help prevent cancer and support healthy bowel function. It has also been shown to help with weight loss. If you’re looking to boost your caffeine intake, you should try GTE it’s considered one of the top fat burners.
It contains caffeine that will help boost your metabolism to further weight loss efforts. Always check the nutrition label when choosing a green tea extract to see how many milligrams of catechins are in a single pill. Most GTE supplements contain about 50% ECGC and contain appetite suppressants.
#8 Fish Oil
Omega-3 fatty acids can be found in fish oil. These acids have many health benefits such as lowering LDL cholesterol, or what we know as the bad cholesterol, and increasing mental function. They also help to fight inflammation.
Inflammation is a common issue that occurs as a result of lifting weights. Make sure to choose a fish oil supplement that has a 2:1 EPA to DHA ratio for the best anti-inflammatory effect.
# 9 Nitric Oxide
Studies show that nitric oxide raises natural growth hormone production and blood flow. When combined with branched-chain amino acids and L-glutamine, it prompts you to train harder and has been shown to boost gains in strength. Keep in mind: These results were shown in a study that was conducted over a 90-day period.
#10 Joint Support Supplements
Joint discomfort can arise from rigorous exercise and weight lifting. You can help ease the pain by using joint support supplements along with fish oil supplements. Most joint support supplements include a mixture of MSM, chondroitin, glucosamine and other minerals.
Please note that if you’re allergic to shellfish, glucosamine is something you’ll want to avoid. Scientific research has proven that all of these supplements are effective to help get rid of fat and become lean in safe and quick fashion.
What Else Can I Do To Get Lean?
To get lean, you’ll want to cut out about half of your carbs and consume a lean protein with every meal. Just don’t cut out all of your carbs. Your body needs to have some carbs because it goes into ketosis when you’re not getting enough.
It produces high levels of ketones during this time. The ketones burn your own body fat and use it as a source of energy so you need to replenish carbs to allow for this deficit. You won’t have sufficient energy levels if you cut all carbs so a good balance is key.
By cutting carbs, you will force your body to burn up its own storage of body fat to use as energy. It is very important to eat more fat and protein to make up for the lost carb calories. You’ll need to make sure you’re consuming unsaturated fats such as olive oil, avocados, and mixed nuts.
You should also eat lean protein like whitefish, chicken breast, salmon, turkey, tuna and eggs with every meal.
Do-Cut Sugar And Sodium
Remove most of the sugars from your diet. Always check the nutrition facts label on all foods for the sugar content. Stay away from foods that contain more than five grams of sugar per serving and make sure you’re consuming less than 2,000 mg per day of sodium. If you have too much sodium in your diet it will cause you to retain water making it more difficult for you to lose fat and stay lean. Too much sodium will also cause your blood pressure to rise, which is harmful to your overall health.
Gaining muscle while losing fat can be very hard. Never forget to maintain a proper diet! Why? No matter how hard you work in the gym, you can never work off a consistently bad diet. You’ll also be amazed by how much better your body will respond to weight training with the right diet. Try not to go more than two hours without eating.
Simple, to gain muscle mass, you need to consume calories. Aim to get one to two grams of protein per pound of body weight. Make sure you have healthy high protein snacks available to you at all times.
Drinking a protein shake right before you go to bed and first thing in the morning will help to keep your body from going into a catabolic state. A state of catabolism will cause your muscles to lose mass, strength, density and definition. There are a wide variety of supplements that help build lean muscle and restore your body after a vigorous workout. These work well for most, but everybody is different. Some people will respond differently to certain supplements.
You may have to try different supplements to find the ones that work best for you. Always follow the directions on the bottle for proper dosage. You will see significant benefits as long as you take or drink the proper amount of supplements on a regular basis.
Just don’t go overboard.
– By Terry Asher
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