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2007 is coming to a close. For a lot of people, this is the time when they start making goals for the next year. The number one goal is to get in better shape, be it lose fat or gain strength and muscle. Supplements provide a "helping hand" when it comes to reaching your fitness goals. They can help increase energy, fat loss, strength gains, and muscle mass when used correctly. One problem many consumers face is trying to decide which supplements to use. There are SO MANY different products on the market it is easy to become overwhelmed. This article is here to make sure that you do not become overwhelmed and are instead confident in your supplement purchase. First we are going to go over some proven supplements and what they do and then I will give you my personal supplement recommendations. We will be examining both supplements for fat loss and gaining muscle.
The #1 New Year's Resolution is to lose weight and who doesn't want to tone up and look and feel great. In order to successfully lose fat, one needs to follow a structured diet and exercise. Once you have those bases covered you can add in supplements to help further your results. We are going to go over some supplements that will help you reach your fat loss goal; these supplements are:
Caffeine is one of the most well known and researched fat loss products on the market. Caffeine is a plant alkaloid belonging to the drug class methylxanthines and is found in natural sources such as coffee beans, tea leaves, cocoa beans, and other plants. Caffeine is a Central Nervous System (CNS) stimulant shown to delay fatigue, improve cognitive performance, and is a proven weight loss agent shown to enhance energy expenditure and lipolysis (fat breakdown) as well as decrease food intake. Common dosages of caffeine are 100-200 mg two times a day.
The active in green tea is EGCG. EGCG has thermogenic effects and has been shown to assist in weight loss by decreasing dietary fat absorption, appetite suppression, and increasing lipolysis (fat breakdown). Green tea extract usually contains a small amount of caffeine in it, though it is a weak stimulant. Common dosages of green tea extract are 500-1000 mg per day.
Yohimbine is an alkaloid found in the tree bark of the South African tree Corynanthe yohimbe. Yohimbine has been shown to help promote blood flow and lipolysis in "stubborn" fat areas (i.e. the hips in women). Yohimbine has stimulant properties; therefore one should assess their tolerance to Yohimbine before using a large dosage. The dosage of 0.2mg/kg has been shown to be effective for fat loss in clinical studies.
Conjugated Linoleic Acid (CLA) is a mix of isomers of linoleic acid (commercially sold as a 50:50 mix of cis-9, trans-11 and trans-10, cis-12 isomers). Studies done on humans have shown decreased body fat and/or increased lean mass (though results are mixed). CLA is believed to influence body composition through regulation of fat metabolism. Studies show 3-6 grams of CLA a day to be an effective dosage.
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Fish Oil contains important essential fatty acids known as omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA, which are often lacking in the average American Diet, aid in improving body composition. Like Sesamin, EPA and DHA activate PPARalpha, which increases the body's ability to burn fat by increasing the amount of enzymes involved in breaking down fat and decreases the body's storage of fat by deactivating the enzymes involved in fat storage. Fish Oil also has many health benefits. An effective dosage for Fish Oil is 3-6 grams per day.
Gamma-Linolenic acid (GLA) is an omega-6 essential fatty acid. Supplemental GLA usually comes from Borage Oil or Evening Primrose Oil. Like EPA and DHA, GLA is essential to the body because the body cannot make it on its own and it must be obtained through ones diet. GLA has been shown to reduce weight regain in those that have recently lost weight. It is believed that GLA increases nutrient partitioning to skeletal muscle and away from body fat. An effective dosage for Fish Oil is 2-3 grams per day.
Sesamin is a lignan isolated from sesame seeds. A lignan is a molecule that combines with another entity acting as an "activator." In the case of sesamin, it binds to and activates a receptor called Peroxisome Proliferator-Activator Receptor Alpha (PPARalpha).
  Click Image To Enlarge. Author, Derek Charlebois. Activation of PPARalpha increases gene expression of the fatty acid oxidation enzymes and decreases gene expression of lipogenic enzymes. So Sesamin works in two ways to make you lean (and keep you lean): increasing fat oxidation and decreasing fat storage. An effective dosage for Sesamin is 1500 mg per day (taken as 500 mg 3X a day).
These supplements are:
Protein powders are a great, convenient way to get in your needed protein. In order to gain muscle mass you have to eat sufficient calories, and especially protein. There are different types of protein powders available: whey, casein, egg, soy. The most economical and perhaps effective protein powder is whey protein.
 Click To Enlarge. The Most Economical And Perhaps Effective Protein Powder Is Whey Protein. You can find whey protein in a variety or flavoring ranging from chocolate and vanilla to orange creamsicle and butter toffee. The most important thing when choosing a protein powder to use is finding a flavor you like because if you hate the way a protein powder taste you won't drink it.
Creatine is the most popular and commonly used sports supplement available today. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. Creatine monohydrate, a metabolite of the amino acids methionine, arginine, and glycine, is produced in the liver, kidneys and pancreas. The largest reserves of creatine in the body are found in skeletal muscle. Related Creatine Articles:
Muscle fatigue during short-term maximal exercise has been associated with a temporary depletion of phosphocreatine. Phosphocreatine functions as a unique high-energy phosphate that recycles ATP, which is essential for generating energy for muscle contraction and relaxation. Numerous studies have demonstrated that supplementing with creatine monohydrate will boost muscle stores of creatine and phosphocreatine. This in turn, affects muscle cell volume (larger muscle size), provides greater energy reserves and increases strength. To put it simple, creatine gives the body explosive energy to perform short-term, high intensity, high power output exercise. Additional studies have concluded that creatine supplementation enhances muscular performance during repeated sets of bench press and jump squat exercises. Long-term creatine supplementation (10 wks.) enhances the progress of muscle strength during resistance training in females. Other studies have demonstrated that creatine supplementation significantly extends one's capacity to maintain a specific level of high-intensity, intermittent exercise.
The use of creatine has also shown benefits for swimmers during repetitive sprint performance. The effective dosage for creatine is 2.5-10 grams per day.
Citrulline-Malate has been shown to increase the rate of oxidative ATP production during exercise and the rate of phosphocreatine replenishment post exercise. Related Citrulline-Malate Articles:
Increasing the rate of ATP production and phosphocreatine production would aid in delaying fatigue. Decreasing the sensation of fatigue (i.e. burning sensation) would allow one to workout harder and push out additional reps. The effective dosage for citrulline malate is 3-6 grams per day.
Beta-alanine is one of the two amino acids (histidine being the other) that make up the protein carnosine. Carnosine is an important metabolic buffer in skeletal muscle, which means it helps maintain the acid-base balance in the presence of high H+ (hydrogen ion) concentrations.
High H+ levels lead to that burning sensation you get during intense exercise. Beta-Alanine availability is the limiting factor in muscle carnosine. Beta-alanine supplementation increases muscle carnosine levels and aids decreasing muscle H+ levels. Beta-Alanine supplementation has directly been shown to decrease neuromuscular fatigue. The effective dosage for beta-alanine is 1.6-3.2 grams per day.
The BCAA are different from the other 17 amino acids in that they are primarily metabolized in skeletal muscle and metabolized at a much lower rate in the liver. Because BCAA serve as a "fuel" for skeletal muscle, supplementing with additional BCAA to improve sports performance and to treat various diseases and aliments as been suggested. BCAA have many other roles besides being just a fuel for skeletal muscle. Related BCAA Articles:
The Metabolic Roles Of The BCAA Include:
What all this means is ingesting BCAA primes your body for growth (protein synthesis) and recovery. All of these actions are beneficial to an athlete and should not be overlooked. There is endless research backing BCAA supplementation. There is no set recommended dosage for BCAA, though most users use between 10-30 grams around there workout.
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There are thousands and thousands of supplements to choose from. So which ones are the best? Well we know we want supplements with the proven ingredients mentioned above and we what them in effective dosages. I am going to go over two stacks from Scivation; these are my personal recommendations for effective supplements to reach your New Year's goals.
Sesamin is a lignan isolated from sesame seeds. A lignan is a molecule that combines with another entity acting as an "activator." In the case of sesamin, it binds to and activates a receptor called Peroxisome Proliferator-Activator Receptor Alpha (PPARalpha). Sesamin has been shown to be a potent PPARalpha activator [1].
The PPAR receptor family is divided into three subgroups: alpha, beta/delta, and gamma. PPARalpha is highly expressed in muscle, the liver, kidneys, and heart and is involved in the regulation of lipid metabolism, specifically the transcription of the genes involved in the beta-oxidation (burning) of fatty acids and lipogenesis. Activation of PPARalpha increases gene expression of the fatty acid oxidation enzymes and decreases gene expression of lipogenic enzymes. Of vital important, Sesamin increases the expression of the mitochondrial enzyme carnitine palmitoyl transferase (CPT), among other enzymes [2]. CPT, the rate-limiting enzyme in beta-oxidation of fatty acids in skeletal muscle and liver cell mitochondria, is found on the outer membrane of mitochondria and carries fatty acids across the membrane into the mitochondria by binding to them. Increasing the expression of CPT, along with other enzymes involved in beta-oxidation, will allow more fatty acids to be transported into the mitochondria where they can be oxidized. In addition to increasing the oxidation of fat, Sesamin supplementation has also been shown to decrease lipogenesis (fat storage) by decreasing lipogenic enzymes in the liver. Sesamin has been shown to decrease lipogenic the gene expression of sterol regulatory element binding protein-1 (SREBP-1), acetyl-CoA carboxylase, and fatty acid synthase, among other lipogenic enzymes [3], which means less fat is esterified in the liver and therefore less fat is stored in adipose tissue (fat cells). So Sesamin works in two ways to make you lean (and keep you lean): increasing fat oxidation and decreasing fat storage.
It has been a couple of years since our ally in fat loss, ephedra, was forced off of the market. Since then, we have been fed false promises by companies saying that they have found the next ephedra, or made ephedra obsolete, or... you get the point. The bottom line is that when it comes to fat loss and energy, these products let you down. In fact, they might have let you down so much that you still buy ephedrine HCl and stack it with these so-called fat burners. The Scivation team has been working hard to formulate the dream fat burner. Then one day, Scivation Advisory Board Member, Biochemist and Natural Bodybuilding Pro Layne Norton presented Scivation Director of Research & Development Chuck Rudolph with a compound with such impressive data that along with Derek Charlebois, they began immediately working. What came about was perhaps the ultimate fat burner.
The ingredients in Dialene 4 work synergistically to increase Adrenaline output. The term "adrenaline" is commonly used to refer to the body's excitatory catecholamine, Epinephrine (E) and Norepinephrine (NE) (Dopamine being the third catecholamine), which are regulators of lipolysis. The sympathetic nervous system's postganglion neurons release NE as their neurotransmitter. When large amounts of NE are produced during times of stress, it can "spillover" into the blood and act on receptors throughout the body. Catecholamines can act on adipose tissue via direct sympathetic innervations or the general circulation (Coppack et al 1994). Catecholamines act on the alpha (1 and 2) and beta (1, 2, and 3) adrenoreceptors throughout the body, with E having a greater affinity for the beta-receptors and NE for the alpha-receptors. Activation of the alpha1 and beta-receptors is lipolytic (causes fat breakdown) while activation of the alpha2 receptor is anti-lipolytic (blunts fat breakdown). At rest, plasma catecholamine levels are low, causing the lipolytic rate to be regulated by the inhibitory action of the alpha2-receptors (Horowitz 2003). During exercise, the large increase in catecholamines causes the activation of the beta-receptors to override the alpha2-receptor inhibition of lipolysis and whole body lipolysis increases. This is where Dialene 4 comes into play. Using Dialene 4 during the day when plasma catecholamine levels are low allows you to overcome the inhibitory action of the alpha2-receptors and stimulate lipolysis (fat breakdown). Dialene 4 accomplishes this by increasing NE release and keeping NE levels elevated. Norepinephrine's (NE) Role in Lipolysis:
A summary of the above scientific jargon is NE increases lipolysis, which is vital to fat loss.
B Vitamins:
The B vitamins are essential to whole body metabolism, especially fat loss. We included the B vitamins in Dialene 4 to ensure your body has what it needs to burn fat at its full potential.
G4 Fat Incinerating Matrix 725mg: (Lean Green (Green Tea standardized for 50% EGCG), Caffeine (USP), Green Coffee Bean Extract (Containing Chlorogenic Acid, Feruloyl Quinic Acid and Neochlorogenic acid), Naringin Lean Green (Green Tea Standardized to 50% EGCG): The active in green tea is EGCG. EGCG has thermogenic effects and has been shown to assist in weight loss by decreasing dietary fat absorption, appetite suppression, and catechol-O-methyl-transferase (COMT) inhibition. COMT is involved in the breakdown of catecholamines (i.e. NE). By inhibiting COMT, NE breakdown is slowed and it is able to activate the adrenergic receptors to a greater degree and enhance lipolysis.
Caffeine USP: Caffeine, a plant alkaloid belonging to the drug class methylxanthines and is found in natural sources such as coffee beans, tea leaves, cocoa beans, and other plants, is the world's most widely used stimulant. Caffeine is a Central Nervous System (CNS) stimulant shown to delay fatigue and improve cognitive performance. Caffeine acts as an adenosine receptor antagonist. Adenosine decreases the release of stimulatory/excitatory neurotransmitters (i.e. norepinephrine [NE]). Therefore, blocking the adenosine receptor allows a greater excitation to occur by increasing NE's ability to activate the adrenergic receptors. Caffeine inhibits phosphodiesterase (PDE), causing a build-up of cAMP levels and greater effect of NE on fatty acid lipolysis. PDE blunts lipolysis; therefore inhibiting PDE allows lipolysis to proceed at an accelerated rate. The end result is there are more fatty acids available for oxidation after consumption of caffeine.
Green Coffee Bean Extract: Green Coffee Bean Extract contains lipolytic acids, specifically chlorogenic acid, feruloyl quinic acid and neochlorogenic acids. These acids have been shown to improve glucose tolerance, decrease fat accumulation, and increase lipolysis. Naringin: Naringin is a citrus flavanoid found it citrus fruits such as grapefruit and oranges. Grapefruit juice has been shown to decrease the breakdown of caffeine and prolong its effects and impact on fat loss. Naringin is believed to cause this effect from grapefruit. Adding Naringin to Dialene 4 will enhance the effects of caffeine. CogniLean Blend 660mg: (N-Acetyl-L-Tyrosine, Phenylethylamine, D,L-Phenylalanine, Vinpocetine) N-Acetyl-L-Tyrosine: Tyrosine is a nonessential amino acids used to make the catecholamine neurotransmitters dopamine, norepinephrine, and epinephrine, thyroid hormones, and the skin pigment melanin. Stress, such as exercise, depletes the amount of dopamine and norepinephrine in the brain. Tyrosine supplementation has been shown to decrease fatigue, and increase cognitive performance. It is believed that Tyrosine supplementation can increase athletic performance by offsetting fatigue and reducing the risk of overtraining or "burn out". Phenylethylamine (PEA): PEA is an amphetamine-like compound found naturally in the brain that is believed to elevate mood and have a stimulating effect. D,L-Phenylalanine: D,L-Phenylalanine is a 50/50 mix of D-Phenylalanine and L-Phenylalanine. L-Phenylalanine is an essential amino acid while D-Phenylalanine is a non-protein amino acid that is not used in protein synthesis. Phenylalanine can be metabolized to PEA and is also a precursor for norepinephrine and dopamine. Vinpocetine: Vinpocetine increases circulation and blood flow to the brain. Just like cayenne, vinpocetine's ability to increase blood flow aids in the transportation of fatty acids to tissues where they can be burned.
LipoLean Blend 325mg: (Cayenne Pepper 40,000 HU, Citrus Peel Extract (containing limonene and terpinen-4-ol), Evodiamine) Cayenne Pepper (40,000 HU): Cayenne peppers have been used for centuries as a folk medicine for stimulating circulation, supporting digestion. Cayenne increases thermogenesis by dilating blood vessels and increasing blood circulation. Blood flow to adipose tissue is very important for the transportation of fatty acids to be burned. Increasing blood flow allows more fatty acids to be delivered to tissues where they can be burned.
Citrus Peel Extract (containing limonene and terpinen-4-ol): Citrus Peel Extract contains compounds that are very lipolytic, two of the most potent compounds being limonene and terpinen-4-ol. Evodiamine: Evodiamine is an alkaloid extracted from the plant Evodiae Fructus. In-vitro studies and studies done on rats have shown evodiamine to decrease fat uptake into cells, increase body temperature, and increase catecholamine secretion
Sesamin and Dialene 4 work together to increase the liberation of fatty acids from fat cells and increase the oxidation of these fatty acids, leading to greater losses in fat. We recommend stacking Sesamin and Dialene 4 together as follows:
Scivation has made pre-workout supplementation a thoughtless endeavor. Imagine if you could take the scientifically-proven, synergistic ingredients to guarantee you have all bases covered and to assure that you get the skin-bursting pumps, mind-blowing energy and unbelievable endurance to help you attack the weights like a beast. Then imagine if you could fuel your muscles DURING your workout to encourage lean muscle growth and endless energy with enhanced recovery. If you're like anyone here at Team Scivation, this is a dream come true. Time to stop dreaming. Scivation Xtend is the ULTIMATE pre, during and post workout formula ever created. It has even created its own category - Workout Nutrition - Scivation VasoCharge, formerly known as VasoXplode, has become the standard in pre workout supplementation featuring Beta Alanine, NO Enhancers, Mental Performance Boosters and the VasoRush Blend. Scivation now gives it to you in one complete stack at an unbelievable price. The Scivation Workout Nutrition Stack is here, and it is time for you to get your swole on.
[ A ] Fatigue and increased protein breakdown (catabolism). If you do not have the energy and drive to lift harder and heavier each workout then you will not grow. If you leave protein breakdown levels unchecked and allow muscle breakdown to occur during a workout then you will not grow. Without proper workout nutrition you will not grow and progress and the rate you could with sufficient diet and supplement strategies. Scivation has taken the guess work out of workout nutrition and created a supplement combo that will increase your energy and performance, delay fatigue, and decrease protein breakdown WHILE increasing protein synthesis (the key to muscle growth). It's time to start taking your workout nutrition (pre and during workout) seriously and supplement with the Scivation Workout Nutrition Stack - Vasocharge + Xtend!
We have formulated Scivation Vasocharge around ingredients that are scientifically proven to increase performance and muscle growth. Vasocharge contains synergistic ingredients that work together to take the results you will see to the next level and beyond.
VasoXplode is formulated to allow you to increase the intensity of your workouts while delaying fatigue, which results in greater progress being made. VasoXplode increases energy production and power output, decreases H+ accumulation and fatigue, and increases blood flow and the deliver of amino acids to skeletal muscle, making it an all-in-one pre-workout powerhouse.
We have formulated Scivation Xtend to increase protein synthesis, recovery, and performance using a precise blend Branch-Chained-Amino Acids (BCAA), L-Glutamine, and Citrulline Malate. BCAA are a must have for workout nutrition. In summary, the metabolic roles of the BCAA Include:
LiftRite Epsiode #13:
Xtend was formulated to give the body what it needs during exercise. As you exercise, the body increases the demand for various nutrients and if the body is not fed those nutrients, it must obtain them from other sources (i.e. breakdown of skeletal muscle to obtain amino acids). Both BCAA and Glutamine oxidation/demand is increased during exercise. In order to meet this increased demand for BCAA and Glutamine, the body breaks down muscle protein. The goal of weight training is to increase protein synthesis. In order to gain muscle mass, protein turnover (protein turnover = protein synthesis - protein breakdown) must be positive. An increase in protein synthesis from weight training can lead to an increase in muscle mass. If we are increasing protein breakdown during training, we are decreasing the training session's overall anabolic effect and limiting muscle growth. BCAA supplementation has been shown to not only increase protein synthesis, but also to decrease protein breakdown. By supplementing with Xtend during your workouts you are creating an ideal environment for muscle growth. What all this means is ingesting BCAA primes your body for growth by increasing protein synthesis and energy production in muscle. All of these actions are beneficial to an athlete and should not be overlooked. There is endless research backing BCAA supplementation as part of one's workout nutrition. In addition, the citrulline malate found in Xtend increases atp/energy production, delays fatigue, and increase blood flow and amino acid deliver to muscle and the glutamine promotes increased recovery.
By combining Vasocharge and Xtend pre-workout you prime your body for heightened performance and anabolism. Our pre-workout recommendation (taking 15 minutes pre-workout) is:
You should follow this up during your workout by sipping 4-8 scoops of Xtend throughout your entire workout. This will ensure protein synthesis levels stay elevated and your body is primed for growth. While many people overlook the power of workout nutrition, with the Scivation Workout Nutrition Stack you can be ensured that your body has the nutrients and substrates it needs to performance better than ever and grow like never before.
 Click To Enlarge. Author, Derek Charlebois.
2008 is almost here so it is time to get serious, set goals, and work towards achieving them. The stacks above are very effective and will help you reach your goals. Sesamin + Dialene 4 work great for fat loss and VasoCharge + Xtend are the perfect workout nutrition combo for getting stronger and gaining muscle. Now that you know what the recommended effective supplements are it is time to put them into action and make 2008 your best year yet!
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