The next part of my fat loss journey series will describe the use of supplements in my arsenal against bodyfat. As you are aware, there are countless supplements available. We all see new commercials almost daily with more promises to deliver every benefit under the sun with a simple pop of a pill.
How can one make heads or tails of what and what not to use? I searched for resources and experts in nutrition that I could trust. While there may be additional supplements for fat loss beyond what I used. These are the products that I included and their benefit information.
We all need essential fatty acids, which include Linoleic Acid (LA), Omega 6, and Alpha-Linolenic Acid (LNA), Omega 3. Flax oil is the highest source of Omega-3, LNA.
I supplemented my daily diet with flax oil for it's many benefits relating to good health and fat loss. For example, Omega 3 fatty acids block fat storage and increase fat burning! It is anti-catabolic and can suppress the appetite. Omega 3 shortens the recovery time of tired muscles and helps reduce water retention. It can also increase energy. All of these points are very helpful when losing bodyfat is a goal.
In addition, more positive benefits of Omega-3 include anti-inflammatory properties, improvement of thyroid function and immune system enhancement. It is also useful in the treatment of high triglycerides, cardiovascular conditions, diabetes and skin, hair and nails.
Omega 3 has also been found to elevate mood and cause improvement in some behavioral conditions. It may also be helpful in the treatment of depression and who couldn't benefit from being in a better mood?
Consequently, a lack of Omega 3 can lead to insulin resistance and possibly obesity.
Tyrosine is an amino acid that is important for keeping a higher metabolic rate. It has also been shown to be a stress fighting nutrient and an aid in treating mild depression. I used this supplement and also combined it with coffee before my morning workouts.
Even when striving to eat right, a good multi-vitamin and an anti-oxidant supplement would help to ensure that you don't become deficient in any nutrients. I personally like Solaray Mult-Vita Mega-Mineral, but there are many good brands available. I supplemented with a multi-vitamin every day.
Whey Protein Isolate
To increase the metabolic rate, lean proteins should be consumed at the amount of 1-1.5 grams per pound of lean bodyweight. Sometimes it is easier to get the protein I need in the form of whey isolate. Whey protein isolate is a great source of essential amino acids. Essential Amino Acids are building blocks for healthy muscles, skin, nails and other body tissues.
Whey protein is a naturally complete protein containing all of the essential amino acids. This makes it perfect in helping improve body composition. It also has the highest known levels of any natural food source of branched chain amino acids (BCAAs). BCAA are really effective when you are doing resistance training for fat loss (or for any reason) because they are metabolized directly into muscle tissue making them the first ones used.
Whey protein is an excellent source of Leucine, which promotes muscle protein synthesis and growth. Some studies have shown that among people who exercise, those with diets high in leucine have more lean muscle tissue and less bodyfat compared to their lower level counterparts.
Whey protein isolate has very little to no fat or carbohydrates. The body requires more energy to digest protein than other foods causing a thermogenic effect. This, in turn, enables your body to burn more calories following a protein meal.
Protein reduces hunger by lowering insulin levels, making it easier for the body to burn fat. Whey protein also contains components that aid in stimulating the release of cholecystokinin and glucagon-like peptide, 2 appetite suppressing hormones. Therefore, having whey protein with a meal may help in curbing hunger at the next meal.
Other research has shown that whey protein may help in battling hypertension, elevated cholesterol, bone loss prevention and wound healing. Also, whey protein is a good choice for those managing type=2 diabetes as it is lower in fat and cholesterol than many proteins as well as its properties in controlling blood glucose levels.
Almost every cell in the human body needs water to function correctly. We are made of 55 to 75 percent water and need constant replenishment. By the way, lean people have more water in their bodies because muscle holds more water than adipose tissue.
According to the Cleveland Clinic, the lungs expel between 2-4 cups of water each day just from normal breathing! While dehydration would take a 10 percent loss of bodyweight in fluids, a mere 2 percent is enough to affect athletic performance, cause fatigue and dull thinking abilities. Healthy water consumption lessens the chance of kidney stones, reduces the severity of colds, prevents constipation and keeps joints lubricated.
| I began a goal of one gallon of water consumption per day for myself and up to two gallons a day when preparing for competitions. I gave up all other beverages (other than coffee) to focus on water, a vital nutrient!
Once again, I am sure that there are many other supplements people have used with favorable results.
I have shared with you my favorites along with the reasons I chose them and can recount to you that they were effective in my fat-loss program. Please keep in mind that these are products that I chose that worked for me. Always consult your physician before embarking on any diet or exercise program.
About The Author
Pamela Blackburn is a personal fitness trainer dedicated to helping others achieve their dreams of fitness success. You are welcome to visit her website at www.pamelablackburn.com.