Getting Lean For Summer
At the time of writing this article summer is starting, the heat is rising and, for many of us, what we start thinking about is how we can lose some pounds and get our bodies looking a little leaner, a little fitter and in better shape. So we hit the gym and spend a few weeks trying to get ourselves looking how we want.
But it doesn’t work as expected! Why not?
Well, whether you want to hit the beach looking good or to simply improve your confidence, just working out isn’t going to achieve much without the right diet and a proper plan for both workout and rest.
There are three main elements behind body shaping and these are:
1. Calorie Intake
2. Dietary Supplements
If you only focus on one of these then you won’t get the effect you want. That’s a guarantee that science will confirm. To get the right results you have to recognise the role that each of these play in getting lean and trim.
Let’s go over each of these in turn.
Everybody knows that it’s important to set a calorie target, but most people have no idea what that target should be and just pick a number that sounds right. Frequently that number is not correct as each body type needs to be treated differently. Your diet should be calculated according to the needs of your specific physical requirements. You need to calculate your metabolic rate and energy intake in order to know how many calories your body needs to work at maximum efficiency. Too many and you won’t lose weight, too few and you won’t be able to work your body into the shape you want.
Dietary and Sport Supplements
Whilst working with a planned diet and training routine, if you really want to maximise the muscle growth and fat reduction achieved by your fitness routine you need to be looking at supplements.
The following are six proven sports supplement types which support rapid fat loss. Using these, along with a proper meal and fitness plan, you can achieve impressive results in only four weeks.
These have beneficial effects on both muscle maintenance and fat loss. I keep a permanent supply of protein powder in my kitchen so that I can use them when they are required. For example, I will take whey isolate immediately after a hard workout. It is very important that protein is synthesised in the body after intense exercise and whey powders are digested very quickly. At the other end you have Casein protein powder, which is digested very slowly, and this is used before sleep at night as it assists regeneration when you are asleep by delivering essential amino acids to the body.
750g costs £15
This helps the body generate energy by transporting fat into the mitochondria of cells where it is consumed and released as raw energy.
L-Carnitine is, as a result, an excellent fat burner and is best used when aiming for maximum performance and if you need an additional boost of energy. I have found it is most effective when taken before physical activity or workouts.
1000mg x 90 tablets cost £12
Green Tea is a stimulant and thermogenic agent that helps increase energy expenditure by 4-5%. It's loaded with antioxidants like EGCG, a substance that can boost metabolism and acts as a thermogenic fat burning agent. Green Tea contains many ingredients but the best known is probably caffeine. Caffeine's ability to assist in the fat burning process is well documented, but in Green Tea its effectiveness is boosted because of the other substances found in Green Tea, and their interactions with the body.
Bear in mind that, whilst Green Tea is a natural product, you have to be careful with dosage. Too much and you will find yourself overstimulated and this can be an uncomfortable and unpleasant experience.
1000mg x 90 tablets cost £15
CLA (Conjugated linoleic acid)
CLA is a fatty acid found in beef and dairy products. It's pointless trying to get the correct amount of CLA into your body from just eating food, however, as you would have to eat about 4500 calories and lots of saturated fat to get there. Supplementation is essential if you want to take advantage of this substance's unique properties.
Recent research shows that CLA has many health benefits, one of which is body fat loss. CLA supplementation has been shown to improve the lean mass to body fat ratio resulting in a decrease of fat deposits, especially on the abdomen. There are various dosages of CLA recommended to help reduce body fat, but I find that between 2g and 8g taken 1-3 times a day with meals to be most effective.
1000mg x 100 tablets cost £15
Beta Alanine is a naturally occurring amino acid which improves exercise performance. Supplementation will result in enhanced athletic ability and accelerated fat loss.
Because of its properties, Beta Alanine will give you the ability to workout harder and for longer. The obvious benefit to this is that you can burn more calories during your workout and intensify the session which will lead to more muscle growth
For the best results take Beta Alanine before and after physical activity.
750mg x 90 tablets cost £20
Fat burners are everywhere, promising magical results. There is a very large range of types such as thermogenic, carb blockers, fat blockers, appetite suppressants, thyroid regulators and cortisol blockers. Given this much choice, it is essential that you understand your needs and how your body functions.
However, just relying on fat burners is not going to achieve much without a proper diet plan and properly planned exercise.
If you hear people saying that Fat Burners don't work, that's probably because they are not following the most basic principles of weight loss.
Remember this; The Diet Plan fuels the body., Exercise burns the fuel and transforms the body. Fat Burners are just there for fine-tuning. On their own, they do nothing.
90 Clenburexin tablets cost £20
Effective training takes proper planning, and you start by selecting the right exercises for what you want to achieve. For pure fat burning, you want to be using the big compound movements.
A simple trick that aids fat burning is to use standing exercises instead of seated or reclined exercises, for example use squats instead of the leg press or walking lunges instead of leg extensions on a machine. This will help you burn more fat but additionally target your muscles from different angles, which helps promote more muscle growth.
I highly recommend a combination of resistance training and high-intensity interval training or 30-60 minutes of cardio on your favourite machine such as a cross-trainer, rowing machine, treadmill or steppers. This will spread the exercises across a wide variety of muscles, so increasing the opportunities for the body to burn fat.
A balanced training plan can help you burn more calories in less time. That’s the magic bullet for rapid fat loss. Burn more calories in less time and watch the fat fall away.