If you’re looking to get lean and retain muscle mass, you need to take a three pronged approach. Training and nutrition fall into the number one and number two spots, but a critical third element shouldn’t be overlooked—supplementation.
Using the time worm analogy of your body as a car, training can be compared to the engine, transmission and all the other mechanical parts that, if left untended, will seize up. Gas and oil are the equivalent of food and water. Supplements, then, are a high octane gas additive and a nitrous oxide charge. Training and proper nutrition will get your car humming nicely; supplements will give it a turbo boost.
There are a number of effective supplements on the market today, many of which are designed specifically to raise your metabolism and or help build muscle. Here are some highlighted supplements which all may be used to contribute your training to get ripped.
Caffeine:
Long the subject of controversy, caffeine now is known to offer both bodybuilding and health benefits. One of the ways caffeine enhances fat loss is by increasing the release of fat from cells. The freed-up fat can then travel to other tissues, such as muscle fibers, where it is burned for fuel. Although coffee is one way to get a good dose of caffeine, your best bet is to use caffeine supplements, as the body utilizes them better than the caffeine in coffee, tea or soft drinks. Take 200-400 milligrams of caffeine in the morning and an hour before workouts. The pre-workout dose has a duel effect—the caffeine increases fat burning and boosts strength during a workout.
Green Tea Extract:
Green tea, rich in polyphenols knows as catechins, makes a great fat-burning supplement. One particular catechin, epigallocatechin gallate, increased metabolic rate by blockiung an enzyme that breaks down norepinephrine. NE raises metabolic rate and enhances the release of fat from cells. By blocking the breakdown of NE, metabolism and fat burning are boosted higher and for longer. Like caffeine, green tea is best in supplement form. Drinking green tea is great, but research shows that the body absorbs the catechins from green tea extract better than from tea. Take 500-1,000 mg of green tea extract along with caffeine.
CLA
Conjugated linoleic acid has become an increasingly popular supplement in recent years because it simultaneously fights body fat and builds muscle. This was proven for subject who weren’t even exercising. CLA blocks an enzyme that increases fat storage and limits fat burning. Two grams of CLA at breakfast, lunch and dinner are recommended.
L-Carnitine:
L-carnitine is an amino acid-like supplement that helps transfer fatty acids across cell membranes into the mitochondria (the power factory of our cells, where fat is burned for fuel). Studies show that L-carnitine is very effective for fat loss, as it increases fat burning at rest and during exercise, especially when combined with caffeine. Go with 1-3 g of carnitine in the form of L-carnitine, acetyl-L-carnitine or L-carnitine L-tartrate with breakfast, before workouts and immediately after workouts.
Forskolin:
Forskolin, the active ingredient in the herb Coleus forskohlii, is now gaining popularity because it enhances both fat burning and testosterone levels by activating the enzyme adenylate cyclase. In turn, this enzyme triggers another enzyme that increases the release of fat from cells. Research demonstrated that overweight men lost significant amounts of body fat and boosted testosterone levels when they took forskolin for 12 weeks. The suggested dose is 20-50 mg of forskolin two or three times daily before meals.
