![]() ![]() Best Vitamins and Supplements for Weight Loss. Best Vitamins and Supplements for Weight Loss If you’ve been eating low- cal and low- fat, and working out regularly, but still haven’t seen the scale budge, your body may just be missing out on these vitamins and supplements for weight loss. This can be especially helpful if you have hit a plateau in your weight loss journey. One or more of the following vitamins and supplements could make the difference and help you shed those last 1. ![]() ![]() Even a diet heavy in fruits, veggies, and lean proteins can lack the specific nutrients that aid weight loss. Supplementing your daily meals and snacks with these nutrients can lead to short- term weight loss and keeping the weight off long- term. We have selected the best supplements for weight loss based on the latest scientific data and research. You can try one, or combine a couple, to improve your overall health and get the scale moving in the right direction. We also have a short video on Supplements for Weight Loss on our Youtube Channel, The Health Nerd, that you might find helpful! For more healthy entertainment and tips backed by science, please show our channel some love and SUBSCRIBE HERE! We appreciate every subscriber we get that helps our channel grow! Best Vitamins and Supplements for Weight Loss. Protein Powder. Protein plays a couple of major roles in weight loss. First, your body burns more calories metabolizing proteins than it does processing carbs or fat. Second, protein helps you build and maintain muscle tissue. Since muscle tissue burns more calories than body fat (even when you’re just sitting around), building and maintaining muscle is key for weight loss. Most of us don’t consume enough protein from our daily diet to get the true weight loss benefits, which is why a protein powder can provide an added boost. Protein powder provides a highly concentrated amount of protein in one easy step. Whey protein, in particular, seems to be the go- to for weight loss. A study published in the Journal of the American College of Nutrition concluded that taking whey protein may lead to loss of weight and body fat, and help to increase lean muscle mass. My favorite brand is ISO 1. Dymatize Hydrolized Whey, Gourmet Chocolate, because it’s high in protein, low in carbs and sugar, and tastes like a dessert! Glutamine. Glutamine is an amino acid that is essential for your body to build protein, which in turn helps it maintain muscle mass. ![]() ![]() Since muscle plays an important role in burning calories (see above), a lack of glutamine can keep you from losing weight. In a study published in 2. The scientists concluded that glutamine was “safe and effective” for weight loss. Glutamine is in foods like beans, spinach, and cabbage, but if you don’t eat enough of these foods on a daily basis, a supplement is probably the best way to increase your glutamine intake. One of my favorite brands for this supplement is Optimum Nutrition. Matcha Green Tea Green tea is a popular dietary supplement for weight loss because of the antioxidant EGCG, which can boost your metabolism during exercise (1). Matcha green tea has even more EGCG than regular green tea, so you’re more likely to lose or maintain weight with it. Clearing up the confusion about how to lose weight and build muscle. Can they be done at the same time? Should they be done at the same time? Joint and muscle health directly influence flexibility and, according. With so many “get ripped yesterday” and “lose 50 pounds by tomorrow” schemes out there, it’s tempting to keep looking for that easy way to lean out. The Basics: Build Muscle for Better Health. Strength training is about more than getting buff. Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to. While the overall calorie, protein, carbohydrate and fat content. Foods to avoid when trying to lose weight include all sugars, sweets, sodas, coffee, and grocery store snacks. Matcha green tea comes in a powder form as opposed to loose or bagged tea leaves. Grinding the tea leaves into a powder is what allows you to get more nutrients from matcha than from regular green tea. Remember that exercise remains essential when taking matcha green tea. Continue to jog, run, lift weights, or do another type of moderately strenuous exercise routine once you’ve introduced matcha to your diet. While the Japanese culinary grade matcha is quite expensive, there are plenty of other organic brands that are produced in China that have just as many health benefits. Fish Oil. Fish oil is made up of omega- 3 fatty acids. Omega- 3s are well- known for their health benefits, including lowering cholesterol and improving overall heart health. The words “fatty acid” don’t exactly scream “weight loss”, but omega- 3s may help you lose weight by stimulating enzymes that initiate the fat- burning process in cells (2). Omega- 3s are found naturally in foods like salmon and nuts, but most people don’t eat enough of these foods to get the recommended dose. You can get an omega- 3 boost through easy- to- swallow fish oil capsules. One of the best and most affordable brands is a bestseller on Amazon by Dr. Vitamin DDid you know that Vitamin D plays a role in helping your body determine whether or not to burn fat or store it? When your body doesn’t have enough Vitamin D, its levels of parathyroid hormone (or PTH) increase, which can lead to your cells converting sugars into fat instead of energy. A study from 2. 00. Vitamin D when starting a low- calorie diet, you’ll lose more weight, including in that stubborn belly region (3). To get the daily recommended dose of Vitamin D, spend a few minutes outside in the sun or take a supplement. Calcium. Scientists have been working overtime in the past several years to prove that calcium does much more than maintain healthy bones. Many studies show that a low- calorie diet that is high in calcium can increase weight loss (4). According to another study, African Americans, in particular, may benefit from diets high in calcium (5). A couple glasses of milk aren’t enough to get weight loss benefits. Get yourself a calcium supplement that also has Vitamin D. Probiotics. Did you know that overweight people have complete different gut bacteria than those at a normal weight? Certain probiotics may be better for you than you may have realized. Lactobacillus rhamnosus (LPR), for instance, has been shown to help obese women achieve sustainable weight loss (6). Even up to 5. 0% more weight loss in some cases. Probiotics can be easily added into a standard or low- calorie diet. Try eating more Greek yogurt (low sugar!) and pickled veggies like sauerkraut or kimchi. The best way to start healing your gut and bringing back a balance of healthy gut bacteria is to start taking a probiotics supplement. No matter what supplement you use, you want take AT LEAST 5. While you don’t need to purchase only refrigerated probiotics, make sure the packaging is well sealed. ![]() Most steroid users are not athletes. Between 1 million and 3 million people (1% of the population) are thought to have misused AAS in the United States.It’s also essential that the packaging is dark (or opaque, not transparent) to protect from light damage. We have our own brand of Probiotics here at Avocadu called Gut- 1. ![]() Carnitine Carnitine is an amino acid that is found in the bodies of plants and animals (7). In humans, it helps in regulating how the body metabolizes fats and carbs. ![]() Without enough carnitine, your body may store fat instead of burning it. Carnitine is found in many supplements taken by weight lifters. Here is a link to the bestseller Carnitine supplement on Amazon. Olive Leaf Extract. You’ve heard that olive oil is a “good fat” that can help you lose weight. Now, olive leaf extract–the key substance that gives olive oil its health benefits–may do the same (8). Olive leaf extract can help manage blood glucose levels, which is important for weight loss. When blood sugar levels spike, or are erratic, the body tends to store fat instead of burning it. Stable blood sugar also means fewer food cravings, so you won’t be grabbing foods that ruin your weight loss progress. Nature’s Way makes one of the best olive leaf extract supplements. Apple Cider Vinegar Apple cider vinegar (ACV) contains acetic acid, which helps to keep your body p. H balanced. Properly balanced p. H helps your body function properly, aiding in long- term weight loss. In this video, Dr. Eric Berg explains how apple cider vinegar helps your body absorb minerals, mobilize calcium, digest proteins, and stimulate the thyroid; all functions that are important for weight loss. Be sure to watch all the way through; at minute 1. ACV “cocktail”. Apple cider vinegar on its own is an acquired taste, so mixing it into a drink is definitely the way to introduce ACV to your diet. I like to sip it through a straw, which makes it even more palatable and keeps it from damaging the enamel on your teeth. Apple cider vinegar won’t cause you to drop a ton of weight immediately. Add it into your long- term routine to keep weight loss consistent and long- term. It can be found in most local grocery stores these days. Vitamin B1. 2Vitamin B1. If you lack energy to do even light exercise, B1. B1. 2 is in many multi- vitamins, but can also be taken as a stand- alone supplement. Bonus! Take a strong dose of our 2. Day Fat Loss Challenge! Make sure to check out our FREE Fat Loss Training Guide below! Now check your email to confirm your subscription. ADDITIONAL RESOURCES: https: //smartypantsvitamins. How You Can Lose Fat, Get Fit, and Build Muscle by Exercising Less. There is common assumption that more exercise is better. It isn’t. What if I told you that you could get lean, lose body fat, and build muscle by exercising less? Well, that’s exactly what I did. Read on to see how. Cardio Doesn’t Really Burn Fat. If getting lean were as straightforward as lacing up your shoes hopping on the treadmill, you wouldn’t see so many chubby runners. Many people exercise, experience cravings as a result, eat a ton, and never lose weight. It’s not their fault – they’re just doing it wrong. Why? The actual caloric burn of aerobic exercise often doesn’t offset the post- exercise binge. To put it into perspective, an hour on the treadmill burns off approximately one Starbucks muffin. Brutal. More cardio is not the answer. But you don’t need to grind it out on the Stairmaster or powerlift with the gym rats to achieve remarkable results. Exercise is not about “burning off” calories or punishing yourself – it’s about achieving hormonal and metabolic changes within the body that maximize fat burning and muscle toning with the minimum amount of stress on the body as possible. A “Dose” of Exercise. If we’re talking about a dose of medicine, a small amount has no significant effect, while a large amount is fatal. The dose- response model below shows the effect caused by differing levels of exposure (or doses) to a stressor (usually a chemical) after a certain exposure time. The dose- response model can be applied to exercise, as well. Make no mistake: exercise is a stressor. Borrowing from the world of pharmacology, I think of exercise as a “dose: ” too little has no significant effect while too much is harmful. However, it’s worth noting that some exercise is infinitely better than none. Zero exercise has a negative effect, so we could argue that the curve should start in “negative” territory. But for simplicity’s sake, let’s start at “neutral.”Adapted from http: //whole. As you can see, a relatively minimal amount of exercise can produce optimal results. But while some exercise produces a positive effect, too much will result in net negative effects (marathoners beware). The dose- response model can be applied to the following concepts, as well: Too little of a micronutrient will produce no positive effect, a moderate amount is optimal, while too much can be toxic. Too little sunlight will risk Vitamin D deficiency, while too much risks sunburn. Too little protein results in muscle catabolism while the optimal amount maximizes muscle growth and repair. Any more than that is a waste. Aim for the “Minimum Effective Dose”If you jump in the water on a sticky day, you get wet (the minimum effective dose). Shooting yourself in the face with a Super- Soaker won’t make you any wetter. But it might sting a little. Same with nutrition and exercise. To stick with the example of protein above, eating more than the “minimum effective dose” of protein does not result in increased muscle growth. Once you hit the minimum, you hit a biochemical bottleneck where “more” is simply wasteful. So put down your protein shake, champ. Think of exercise not as a period of time to “burn off” calories, but as a stimulus that spurs your body to burn fat and build muscle. So if more isn’t better, how do you achieve optimal results? The goal is to maximize the net positive effects of exercise before reaching the point of diminishing returns. An optimal dose of exercise produces desired hormonal and physiological response with the minimum amount of stress. How? Short bursts of intense exercise and occasionally lifting heavy things. Case Study: High Intensity Exercise Versus Cardio. In one of my many experiments guinea- pigging on myself, I wanted to see how my body responded to different levels and types of training. After finishing in the top 3% of runners in my second marathon in 2 months, I shifted to shorter distances and prioritize sprints and finished in the top 4% of the 1. Since I was exercising more (running 5. I was in tip- top marathon shape. The results are far more interesting. The picture on the left shows me just before finishing my second marathon in two months (running 5. The picture on the right shows me just a few weeks later after I reduced my mileage to less than 5- 1. My body regained healthy color and a more masculine shape. But what about athletes that are required to perform short bursts of maximum output, like sprinters? They’re jacked! This is what happens when you run too much: your body doesn’t know you are running a marathon or if you’ve just been run over by a truck. For long- term training, fat loss, and health, this is all bad news. Because it’s always trying to recover from what you just did to it and protecting itself from whatever might happen next, your befuddled body never has a chance to heal. As a result, your body gleefully eats away at your muscle. Endurance training sends a signal to become more energy efficient and use more fat as fuel, while high intensity training sends the muscles an adaptive signal to become bigger and stronger and more efficient using glucose for fuel. With high amounts of endurance training you are at a higher risk of fat storage due to starvation response and associated metabolic slowdown when not replenishing enough calories after a long run (not to mention fat gain after overdoing it with post- exercise binges – try to not eat an entire pie after a marathon – I dare you). So stop the frustrating, endless cycle of jogging, stuffing your face, and cursing your stubborn belly fat. If you want results, find an exercise you enjoy, train hard (for short amounts of time), and expect success. In short, sprinting is for winners. Don’t just exercise, exercise effectively and you’ll rock the house. If you want to learn more about working out less, and burning more fat check out my 3. Day Fat Loss Program for a special discount through the link below. Plus: learn the 3 worst foods you should NEVER eat and the 7 best exercises for rapid fat loss. Click below to to claim your FREE gift ($1. Share this with your friends!
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