Tag: Nutrition
What To Look For On Nutrition Labels & Why It Matters
Knowing what to look for can make or break your gains.
We’ve all seen a nutrition label and know how to read it. But companies often times try to pull fast ones on us and sneak information on there knowing we may not care, or even recognize. But sometimes those ingredients don’t need to be in there and it makes no sense to have it on there. Knowing how to read and properly manage your labels will allow you the skills to call them out on it if they try to get you to bite.
The major components are calories, our big three macronutrients, and the amount of sugar, depending on your goals of course. A bodybuilder, powerlifter, or other strength athlete is always looking to put the best in their bodies as they grind away and having the right ingredients on your nutrition label is vital to success.
Let’s take a look at nutrition labels and see what the major components are. Knowing how to read them properly can ensure you get the most out of your products and your gains so you never falter.
Reading The Label
We’ve all seen them and know how to read them but knowing the importance of what is on it can greatly benefit your gains. Plus, with companies trying to pull fast ones here and there, you can call them out and only put the best in your body.
Serving Size/ Servings Per Container
This is really for you because you want to make sure there is a reasonable amount of servings for the price you are paying. Some companies will make it seem like you’re getting a deal when the supplement or food item may not even give you a month’s worth of servings.
Of course important for those looking to lose, manage, and gain healthy weight. Knowing your calorie intake will better help you track and keep up with the constant demand to either eat more or less, depending on your goals (1).
An important macronutrient, knowing how much fat is in a product or food item is important for you need it, but you want it to be in lower amounts depending on your bodybuilding goals.
Total Carbs
You need energy and carbs are that vital source (2). For those looking to cut, you may want to limit your carb intake and knowing where on the label to find this is important for ensuring those gains.
Imperative for muscle growth (3), protein will also help with recovery and weight management so knowing how much is in the product and working to get adequate amounts in your diet is incredibly important.
Sodium plays a role in regulating blood pressure and helping your body hold onto water so this is something to keep in mind but not totally dwell over. Unless of course the number is astronomical.
Dietary Fiber
Fiber is crucial for gut health (4) and will also keep you full so if the product has plenty of fiber, you won’t have unwanted cravings and can better tackle those bodybuilding goals.
We all love sugar, but for those on a diet, or simply wanting to stay healthy, keeping tabs on the amount of sugar in something is what you need most to ensure those gains never falter.
Cholesterol
Cholesterol is essential to many bodily functions, and like sodium, isn’t a number to totally get hung up on, but it is nice to know, especially if you are asked by a doctor or just monitoring your health.
Comparing Protein Powders
In order to fully understand and explain this, we wanted to break down the nutrition label on two protein powders from our Best Protein Powders list. One is a whey protein isolate and the other is a plant-based protein made from rice and pea protein. For comparison sake, we’ll look at some of the major components and move through this label. Your protein powder should reflect all your goals so don’t settle for an average product.
We will be looking at Transparent Labs 100% Grass-Fed Whey Protein Isolate (left) and National Bodybuilding Co. Full Prep Vegan Protein (right).
Looking at these two labels, we can see the serving size is 10 more servings for Transparent Labs over National Bodybuilding Co., but that is simply the companies’ prerogative. Our calories are virtually the same as is the amount of protein. Of course with a protein powder, looking for the most amount of protein is what gives you that desired muscle growth and enhanced recovery. Next is to look at the amount of carbs and fat. Both these products have 2 grams of carbs which isn’t anything crazy in the grand scheme of things, but our vegan option has 3 grams of fat as compared to our whey isolate with zero. While this isn’t the end of the world, it is something to consider and knowing where to find this is important.
Other areas to look like sugar and fiber all come up at zero and so we see these two products are great protein options. By comparing two, even if they are similar, you can start to see subtle differences that matter and knowing how to read the label and compare products only ensures you get the best in terms of results.
Check out our list of the Best Protein Powders for more awesome muscle building and recovery supplements!
Wrap Up
Knowing how to read and manage your nutrition label is important for you want the best gains possible. While we all like to believe that all labels are honest, sometimes companies try to pull a fast one and that only hurts us in the long run. By knowing what to look for you can better manage your goals and your overall health and give yourself the best chance at success without being duped by a nonsense product.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Transparent Labs, National Bodybuilding Co. and Envato
References
Howell, S.; et al. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Lattimer, J.; et al. (2010). “Effects of Dietary Fiber and Its Components on Metabolic Health”. (source)
Best Way To Boost Testosterone Through Your Diet
Know how to tackle your testosterone problem by changing your diet.
Many of us may take our testosterone levels for granted but for those who need a boost, the change may happen through your diet. While thinking of and dwelling over what our testosterone levels might be isn’t totally necessary, it is important to know at least where we stand. Testosterone is important. As a vital sex hormone, it helps with a host of bodily functions and if decreased, can hurt our gains and overall results.
What we eat can drastically affect how we feel. And when it comes to something like testosterone, this can work for us by increasing levels or against us by decreasing them. Whatever the case may be, knowing that the possibility to change your testosterone fortune through your diet is a great benefit to you. That means less trips to a doctor or saving money on certain supplements. It’s just adding and subtracting a few things from your grocery list.
Let’s check out the top ways to boost your testosterone through your diet so you don’t have to worry about low T levels again. The right foods and right approach can greatly affect just how well your testosterone levels increase.
Why Testosterone Matters
Testosterone is a vital sex hormone used for many bodily functions that keep us operating every single day. Testosterone has a role in building muscle mass and building stronger bones for better functional movements and overall health (1), improving sex drive, increasing mood and an overall quality of life, among others like our overall development. Low levels of testosterone can hinder these processes and work against us, either against our training, health, or both.
Foods That Work
When it comes to boosting your testosterone levels, the right foods can greatly impact how your levels change. By taking your diet and making sure it works for you, the right approach is all you need to start seeing results.
Fatty Fish
Having too low of fat in your diet can lead to lower levels of testosterone and including healthy fat options can increase hormonal health for the best in terms of those levels (2).
Similar to fatty fish, having that fat in your diet is key. But what avocados have is boron which has promising and worthwhile benefits to increasing testosterone levels.
High Protein Foods
These are necessary because too little can affect testosterone production. Also, protein will help with weight loss and management and if you have a higher body fat percentage, this can decrease testosterone production as well (3).
Chicken, grass-fed beef, wild salmon, eggs, lentils
Complex Carbohydrates
A great source for increasing energy and mood, all playing into testosterone production on a more efficient level.
Oats, quinoa, brown rice, sweet potatoes
Ashwagandha
A popular herb in testosterone boosters, this can help deal with stress and those stress levels while boosting growth and increasing T levels (4).
Foods With Magnesium
Magnesium does have links to testosterone production and focusing on foods with these levels can improve sleep and work to boost production.
Dark chocolate, spinach, banana, various seeds and nut butters
Food That Don’t Work
On the other hand, knowing what not to eat can work wonders for you as you seek to change your testosterone reality. Some foods can work against testosterone and counter the effects, often times too strong, and avoiding these foods can be of great service to you.
While we all love sugar, kicking this out or at least limiting it is important for testosterone production given its impact on insulin and the resistance your body can potentially build up.
Alcohol can interfere with hormone production and may counteract the process of testosterone production. While this is on a level of heavy alcohol use, it is still important to monitor especially if you are someone seeking results (5).
Dairy products can affect testosterone synthesis by working against it to produce estrogen, as well as increasing blood insulin, both having negative effects towards testosterone production.
Soy is the same deal as dairy in that it will raise your estrogen levels and hurt those valuable testosterone levels, making soy products something to kick to the curb.
Other Ways To Boost Testosterone With Your Diet
While foods are great and can work well for you, other approaches, whether they be training or diet related, can help as well.
HIIT Workouts
Performing HIIT workouts will work for better muscle growth overall resulting in less protein breakdown. As a result, this helps increase testosterone levels to help maintain that muscle mass. More muscle works to create more testosterone. Plus, HIIT workouts are great ways to see those desired body composition changes.
Intermittent Fasting
Intermittent fasting is a great diet for those wanting to increase testosterone levels because it will work to avoid overeating and help with weight management, since higher body fat percentage leads to less testosterone. It also can increase growth hormone which is closely tied to testosterone as well.
Best Supplements To Boost Testosterone
For those struggling to boost their testosterone levels, looking towards the right supplements is all you need. While plenty of options do exist, working with premium and high-quality products can make life just a little bit easier. A testosterone booster is a great supplement for those looking to increase testosterone and vitality and what a good test booster will do is increase strength and muscle growth, burn stored fat, increase your sex drive, and improve overall mood. This is exactly what you need when looking to increase growth and see those results you want most.
Wrap Up
It can be challenging to accept the fact that you are suffering from low T levels. But don’t let that be emasculating. Taking the right steps to address and fix the situation can make it seem like it never happened. Through what foods you eat, your dietary approach, or using a testosterone booster, you can see those results you want most and get those levels back to where they belong.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Sinha-Hikim, I.; et al. (2002). “Testosterone-induced increase in muscle size in healthy young men is associated with muscle fiber hypertrophy”. (source)
Zaima, N.; et al. (2016). “Effect of dietary fish oil on mouse testosterone level and the distribution of eicosapentaenoic acid-containing phosphatidylcholine in testicular interstitium”. (source)
Alemany, J.; et al. (2008). “Effects of dietary protein content on IGF-I, testosterone, and body composition during 8 days of severe energy deficit and arduous physical activity”. (source)
Singh, N.; et al. (2011). “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. (source)
Walter, M.; et al. (2006). “Controlled Study On The Combined Effect Of Alcohol And Tobacco Smoking On Testosterone In Alcohol-Dependent Men”. (source)
Bodybuilding Vs. Powerlifting Diet: Differences, What To Know & More
Each requires strict attention, but in different ways.
As the athlete you are, you may have found yourself with the choice of being a bodybuilder or a powerlifter but the idea around the bodybuilding vs. powerlifting diet has you stumped. While it is possible to be both, the approach to each is very different, for the end goal is different. We know you get it. But sometimes people still think they can get away with certain things only to find that comes back to bite them. With two sports that require attention to detail, just with different elements, you can no longer escape the idea that the crossover is an easy one.
With that said, we know you want to try. But at the core of the issue is the end result of both bodybuilding and powerlifting. Bodybuilding is for those seeking that shredded aesthetic and well-rounded appearance. Not a single muscle imbalance visible. While on the other hand, powerlifters aren’t as concerned about appearance as they are performance, being able bench, squat, and deadlift insane amounts of weights. So, yes, both athletes can lift big. We aren’t trying to be insulting. But what we are saying is that for those wanting to walk the stage in a bodybuilding show, your goal is drastically different than a powerlifter and it comes from diet.
Let’s take a look at these two sports and nail down the difference between the bodybuilding and powerlifting diet. You won’t be disappointed by the results once you know exactly what you’re looking for. And you may find crossover that allows you the opportunity to do both and do well in both sports.
Bodybuilding Vs. Powerlifting Differences
The overall difference between these two sports is strength vs. aesthetic. Now this is not to say that bodybuilders aren’t strong or powerlifters aren’t shredded, but the point is that the end goal is different. Bodybuilders are seeking that perfect symmetry, which is built on sculpting and increasing size, but at the end of the day, there is no weight to lift to determine a winner. Top prize is in the eye of the beholder. For powerlifters, the desire is to be as strong as possible and to lift as much weight as possible, so while they may care about their appearance, the only thing they are judged on is their raw strength and mental will to lift massive amounts of weight.
In order to achieve this, training is different as well as diet. Of course, there is crossover with certain exercises but at the end of the day, there needs to be a structured plan for getting what you want. So, said differences between these two lie in approach and the intended overall goal.
Bodybuilding Diet Vs. Powerlifting Diet
Jumping into the diets for these two, as this may be the crux of the issue. Bodybuilders need to make sure they are getting enough fuel to power them through their workouts, while still limiting carbs and fats so they can be as lean as possible. A powerlifter is trying to find the right balance of macronutrients to continue to build strength and overall mass to not lose any strength gains whatsoever (1).
The foods are most likely the same for both bodybuilding and powerlifting, as both kinds of athletes are looking to take optimal care of their bodies. Protein would consist of lean meats, fish, eggs, and even beef once in a while to mix things up. Carbs may see sweet potato, brown rice, whole grain pasta, and whole wheat toast. As for those fats, maybe nuts or nut butters, avocados, and certain oils may make it into the mix.
The difference herein lies with the amount of macronutrients and balancing out calories so you don’t gain weight as a bodybuilder and still have enough energy as a powerlifter. So, a bodybuilder will prioritize protein over all else, making sure they get adequate amounts to keep them full and build lean muscle (2). Carbs and fats will be present, but depending on the time of year, in much smaller quantities.
Powerlifters will seek an optimal balance of all three as they need them to thrive. Their training is depleting and ensuring their energy stores are restored can work wonders for their gains. Ultimately, we’ve found that it is about the balance and how each athlete structures their plan.
What Supplements To Take For Each
Supplements are a huge part of the game and can greatly affect our training, performance, health, and wellness. By working with premium and top-tier products, you get the most out those hard workouts as you seek to see great results. Many of the supplements out there can be used by both bodybuilders and powerlifters which allows both kinds of athletes the option to take charge and thrive in their respective sport.
When looking at great supplements to add to your routine as either a bodybuilder or powerlifter definitely consider the three main ones being pre-workout, intra-workout BCAAs, and protein powders as these will cover all the needs of your pre-, mid-, and post-workout routines. Creatine is also a big one for increasing strength and size and can work wonders for absolutely all your strength training goals (3). For health and wellness, both athletes can benefit from an omega-3 supplement, a super greens product, and of course, a multivitamin.
Supplements that may differ, for example, are fat burners and mass gainers. A bodybuilder may be more inclined to take a fat burner to help shed calories and burn that unwanted fat to add to that shredded aesthetic while a powerlifter will look more towards a mass gainer to pack on mass and increase size.
Wrap Up
The bodybuilding vs. powerlifting diet debate seems to truly lie in how much is needed for each respective athlete. Both athletes take care of themselves and seek to put the best foods and supplements in their bodies. With different goals and the end result needing to be different, what matters is quantity and knowing how many calories to put into your body. For those looking to succeed, know your limit and work hard to hit it, for the results of a quality diet are hard to ignore.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Oliver, J.; et al. (2010). “Macronutrient intake in Collegiate powerlifters participating in off season training”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Francaux, M.; et al. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)
How To Reduce Your Waist Size Without Doing Ab Exercises
Reduce Your Waist Size With This One Trick
Let’s face it; many people get a gym membership to lose weight and to fit into smaller clothes. Following the advice of the broscientists, these people spend most of their time on the cardio equipment. Since you’re reading this article, chances are you’re one of them.
It isn’t long before they lose the motivation and return to their old ways. They blame their genetics for their inability to lose the excess body fat. The ‘too busy to workout’ excuse follows.
The others don’t like spending their time on the dreaded treadmill or doing crunches. Hardly do they know, it’s not their genetics. It’s the lack of knowledge which makes them quit working out altogether.
Changes In Bodybuilding In The Recent Eras
Have you wondered how bodybuilders in the golden era had small waists even when there was no fancy electronic cardio equipment? They used techniques which are long forgotten but were way more efficient than the ones employed by the pros now.
Unlike the bodybuilders today, the golden era bodybuilder focused primarily on symmetry and maintaining a narrow and tight midsection. Most of the current pro bodybuilders focus on getting big and turning into mass monsters.
The Vacuum Pose
If you haven’t heard of this, you’re already missing out. Frank Zane brought this technique into the mainstream by performing this pose on the stage. Before him, the athletes usually performed this pose in the gym as an exercise.
In this pose, you have to suck in your stomach to your spine to make it look like it has completely disappeared. When you hit the vacuum pose, you’re contracting your transverse abdominis (TVA).
The TVA runs across your waist just like a weight belt. It works like a weight belt in your daily operation. You can only perform this kind of thing with your belly.
TVA lies under the rectus abdominis and obliques and is one of the deepest abdominal muscles. Unlike most other muscles, it doesn’t connect to or move bones closer together. Many of TVA’s fibers don’t attach to the bone at all.
You need to take baby steps when it comes to performing this exercise. It will also need a lot of patience and persistence if you have never tried hitting this pose before.
There are four steps to mastering this exercise. In this article, we will take you through each step assuming you’ve never tried this exercise at this point. Each step will be harder than the previous one.
Don’t get intimidated by the four steps; you need to take one step at a time. Once you master one level the next will be relatively easy to perform and will be more efficient than the previous step in achieving your goal of a narrow waist.
Supine Vacuum
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This is the first step in performing the vacuum. It’s also the easiest way to suck in your stomach since the gravity will be your friend in this exercise. Confused? Let us explain.
Lie on your back with your knees bent, so your feet are touching the floor. This will help you isolate and focus on your abdominal. Once you’ve assumed this position, exhale all the air you can. This will raise your diaphragm and shrink your stomach.
This is where your TVA will have the maximum contraction, and you’ll be able to hit the vacuum pose. In the beginning, you might be unable to see or feel the vacuum, but it will come with time.
Hold your breath and perform this exercise for 15 seconds in the beginning. As you get better with time, increase the contraction time to 60 seconds. Take small breaths in between if you’re unable to hold your breath.
Quadruped Vacuum
Once you’re confident with your abilities at the supine vacuum and can perform it at will with no problems, it is time to the move on to the quadruped vacuum. If you’re performing each variation every day, it should take you a couple of weeks at most to perform them optimally.
The quadruped vacuum is called so because you perform them while having four touch points with the ground. In this exercise, you’ll be working against the gravity, and this makes this exercise harder than the previous variation.
Begin in a knee push up position so your shoulders are vertically over your elbows and your wrists and hips are over your knees. Follow the same steps as in the supine vacuum; exhale and suck in your abdominal.
This exercise is harder than the supine vacuum. So, if you were doing 60 seconds on the supine version, you should start with 30 seconds and work up to the 60 seconds mark.
Seated Vacuum
We know what you’re thinking. Isn’t the anti-gravitational version harder than the sitting on your ass version? No, it’s not because many stabilizing muscles come into play while performing this exercise.
Sit on a stable surface without leaning on to anything. Taking the support of a wall or any other surface will reduce the effectiveness of this exercise.
Exhale, pull in your navel and hold it for 30 seconds. Work your way up to 60 seconds as you get better at this exercise. Also, use unstable surfaces like a swiss ball to make this exercise harder.
Functional Vacuum
This is when you become a pro at hitting the vacuum pose. You’ll be so good you could perform it at any time, anywhere. Functional vacuum is the real life variation of this exercise.
You could be performing the vacuum pose in a subway, on your office desk or anywhere else without the people beside you knowing it. As you get better at the vacuum poses, you’ll be able to hold them for long durations.
This can result in a tighter, narrower and firmer midsection. Once you’re at this stage, you’ll find yourself vacuuming throughout the day. You won’t have to wait for long before your waist size drops.
Which ab tightening technique works the best for you? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
A Deep Dive Into Fat Burner Ingredients & Why They Matter
These ingredients should be in your fat burners so you see only the best results.
Most of us struggle with losing fat and turn to fat burners as a supplemental aid. We train hard, focus on a strict diet, and have the right mindset to tackle all that we need to but it just doesn’t seem to be enough. So, we turn to those supplements that we feel are best to assist us on our journey. While a fat burner isn’t a magic pill to suddenly look cut, it can give us that boost we need to start to shed calories and burn away that unwanted fat.
A good fat burner will provide us with premium ingredients to kickstart our metabolism and suppress appetite, among other benefits, as we seek that extra boost. What comes in your supplement matters for it affects not only your results, but your overall health. Losing fat can be hard, but for those of us dedicated bodybuilders and athletes, it is essential that we hold as little fat as possible. The results we want most matter and having a supplement like a fat burner by our side can make all the difference.
Let’s take a look at the best ingredients for fat burning supplements so you know what to look for. Companies may try and pull a fast one by sneaking ingredients in your supplement that just don’t need to be there and if you know what to look for, you can better monitor which supplements you choose to buy.
All About Fat Burners
Fat burners are highly effective supplements for those looking to burn fat and work towards that desired physique. Typically in pill form, these do come in powder on some occasions, but either way you get a healthy dose of great ingredients all working towards your fat loss goals. When it comes to fat burners, however, often times companies may try and sneak certain ingredients in that just don’t need to be there. That is why knowing what is in your supplement can greatly benefit you as you look to maximize training and performance, as well as optimize your overall health.
With plenty of benefits, fat burning supplements can:
Kickstart metabolism for increase energy and more calorie burn.
Maintain lean muscle for better muscle maintenance and to preserve your hard earned gains.
Suppress appetite to eliminate hunger and snacking.
Boost cognitive function as a result of increased energy and more focus and alertness.
Check out our list of the Best Fat Burners for more great products!
Key Ingredients To Look For In Fat Burners
Let’s take a look at some key ingredients to look for in your fat burners. With powerful formulas all containing great ingredients, it can be hard to choose which supplement is better. We’re here to help with this ingredient guide so you know exactly what to look for.
Caffeine is a great ingredient for it will increase thermogenesis for better fat burn and energy. It will also increase your level of alertness and raise focus for better cognitive function (1).
Cayenne Pepper Extract
Cayenne pepper extract works to increase your metabolism for better calorie burn and as a natural ingredient, you are getting the benefits in a safe and effective way. It will also work to increase thermogenesis.
Green Tea Extract
Green tea extract is another great natural ingredient to enhance thermogenesis in your body and provide you with powerful antioxidants (2).
L-Carnitine
L-carnitine works to move fatty acids around to promote fat breakdown and make weight loss more efficient. By doing this, it increases energy and allows you to train harder, thus burning more calories.
Forskolin is one of those appetite suppression and craving-control ingredients. By working to lessen hunger you work towards better weight management. This works by releasing stored fat which will then be used for energy.
L-Theanine
L-theanine works to lower blood pressure and counteract the effects of caffeine, being jitters and possible crashes. However, you still have the positive benefit of increased energy (3).
5-HTP, short for 5-hydroxytryptohan, can work towards appetite suppression and weight loss by eliminating snacking.
HMB is a great aid in cutting calories and working to preserve lean body mass while promoting muscle maintenance. This ensures you work towards more definition and that sculpted physique (4).
Glucomannan
Glucomannan acts as a sugar reductor and can lead to less snacking while curbing your appetite so you only feel hungry when you actually need to.
Synephrine
Synephrine helps weight loss by increasing your metabolism and working towards fat breakdown and is a powerful ingredient in these supplements (5).
Best Fat Burning Supplements For Weight Loss & Physique Goals
When all is said and done, proper training and a strict diet are what you need to lose that desired fat for the best results. But fat burners can give you that boost you want most by kickstarting your metabolism and working to burn more calories all while keeping on that lean muscle. A good fat burner will certainly help get the job done, but as said before, it isn’t necessarily a magic pill. It is just another way to help you on your weight loss journey. If you are sensitive to stimulants or avoiding them, there are stimulant-free fat burners that can provide for the same results.
For those interested in a more natural approach, consider a CLA supplement, for it can work towards your weight loss goals in tandem with your diet.
Check out our list of the Best Fat Burners for more great fat burning products!
Wrap Up
When it comes to our supplements we should know exactly what is in them and our fat burners are no different. We deserve the best and by learning what should be in supplements, we can better monitor as we seek to only consume the best for the best results. Check out these ingredients above and make sure they are on the label next time you go to purchase your fat burning supplement.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Tabrizi, Reza; Saneei, Parvane; Lankarani, Kamran B.; Akbari, Maryam; et al. (2019). “The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials”. (source)
Hursel, R.; Viechtbauer, W.; Westerterp-Plantega, M. S. (2009). “The effects of green tea on weight loss and weight maintenance: a meta-analysis”. (source)
Nobre, Anna C.; Rao, Anling; Owen, Gail N. (2008). “L-theanine, a natural constituent in tea, and its effect on mental state”. (source)
Portal, Shawn; Eliakim, Alon; Nemet, Dan; Halevy, Orna; Zadik, Zvi (2010). “Effect of HMB supplementation on body composition, fitness, hormonal profile and muscle damage indices”. (source)
Gutierrez-Hellin, Jorge; Del Coso, Juan (2018). “Effects of p-Synephrine and Caffeine Ingestion on Substrate Oxidation during Exercise”. (source)
How to Lose Weight Without Tracking Macros
Here are different ways to lose weight without tracking macros.
The fitness industry is obsessed with macros. If coaches could get free tattoos of food scales, macronutrients, and tracking apps across their booty, they would. I wouldn’t be surprised if some of them own these.
But as the consumer, many people get the impression that you have to track macros to be successful with weight loss. Don’t get me wrong, tracking is great and has many unique benefits, but it’s not a pre-requisite for weight loss.
Just like any nutrition approach, tracking also has it’s own set of drawbacks. The most notable one is that it can be quite cumbersome for people. Yes, anyone can learn and yes, it doesn’t take much time after some practice, but the disdain for tracking is a massive barrier for many whether valid or not.
We can take the guesswork out of nutrition for many simply by not having them track.
How Weight Loss Works
To lose weight, you only need one thing. You need a caloric deficit present. This is simply a long term state in which you take in less energy than you burn off over time. It doesn’t matter whether you’re conscious of your deficit or how much of a deficit you’re in. All that matters is that if you’re in one, fat tissue is being stripped off your body. Cheers to that.
If you struggle with eating the appropriate amount of calories, we can manipulate that by setting up guidelines you follow to tinker with food consumption and behavior.
1 – Drink a glass of water prior to every a meal
Your stomach have stretch receptors and as they detect expansion in your gut, your brain gets signaled for fullness. Filling your stomach with water prior to a meal does the following:
It signals for fullness hormones prior to the start of the meal.
It promotes mindfulness. By not diving into food right away, you’ll likely eat slower.
Most importantly, it will reduce the number of calories you consume each meal.
This can also be done with low or zero calorie beverages as well. In fact, some research finds zero calorie beverages are even more satiating than water. Hot beverages like tea and coffee work deeply well also.
By having some content in your stomach prior to a meal is called a preload. You can preload with fruits or vegetables as well, but for now, let’s keep it simple and drink a large glass of water before every meal.
2 – Eat a lean protein and vegetables at every meal
Lean protein in tandem with a vegetable makes a complete meal. You can add more to this, but at it’s core, it’s this simple. I don’t want to hear any, making meals is so hard bs. Think of your favorite lean protein and think of your favorite vegetable. Eat them at the same meal. Boom.
By doing so, you have muscle building protein and fibrous nutrients at each meal. This keeps you full and nourish which is paramount for staying in a deficit. More lean protein is generally better as many people are overweight from a lack of lean protein and total protein intake.
Eating more vegetables is encouraged too because we live in a world where grown adults lecture their kids about eating vegetables, yet never eat any themselves. In fact, if you want to be in a deeper deficit, you can replace any starch or fat with more veggies. Don’t be surprised if you start feeling better and getting sick less too.
3 – Eat one giant salad daily
This makes the previous step easier, but also ensures you eat one highly nutritious and filling meal daily that takes the guesswork out of things. There’s something to be said about eating raw veggies daily as well. They retain their full size and take up a lot of space in your stomach.
As mentioned earlier, this pushes against your stretch receptors and keeps you more full. And if you don’t like salads, you’ve simply never made a good one.
A little effort goes a long way with making a salad. Use some dark greens and add some variety with tomatoes, cucumbers, avocados, fat free cheese, nuts, fruit, and a good dressing. You can even purchase low calorie salad dressings online or from your grocery store.
Have some canned or precooked chicken on hand as well and you got yourself and stupid simple meal each day that will guide you to more fat loss.
As long as your salad has plenty of greens and lean protein, nobody’s going to over eat a salad. Make it ginormous if you have a huge appetite.
4 – Don’t eat all your food
One of the biggest psychological shortcomings our parents taught us was to finish our plates. I get it, many people grew up poor and wasting food was blasphemous. I grew up the same way from a dictator like Asian mom.
However, this flies in the face of weight loss psychology and physiology. Physiologically speaking, you need to eat less to lose fat and psychologically speaking, we don’t need as much food as we think.
Like imagine how much lighter you’d be if you ate one less bite from every meal in the last year? Do you think sacrificing that last bite made that much of a difference in meal satisfaction?
Probably not, but by eating a bit less you can save lots of calories over long periods. Many studies find people who get served a certain amount of food simply finish their food regardless of the portion.
So I would practice choosing filling foods like lean protein, fruits, and veggies, but as you eat your meal, learning to stop before everything is finished.
Especially when you’re not tracking macros, added sugars and fat can quickly skyrocket your calories. To be clear, I’m not saying you should avoid added sugar or fat, but learning to eat less is how you guarantee a deficit without tracking macros.
How much less are we talking?
Well, start by eating your meal slowly. This increases satiety. Then as your meal starts to finish, remind yourself that you don’t have to finish everything on the plate. Ask yourself with every last bite, do you really need 1 more bite to be satisfied?
Take time to answer yourself and don’t be afraid to terminate a meal significantly short especially earlier meals where you know you’ll be able to eat again that day.
Pair the above with exercise
To ensure everything goes smoothly, you’ll need to exercise. You knew this was coming cause well, when has a lack of movement ever been good for your waistline?
Fortunately, it doesn’t have to be anything crazy. A few 45 minute lifting sessions each week along with some cardio or steps and you’re good.
The exercise will help retain your muscle mass and boost your energy expenditure while the nutrition will trim down your calories and put you in a deficit. The result is fat tissue leaving your body into the realm of the atmosphere.
Some beautiful stuff huh? It is easier said than done though cause fat loss is never easy regardless of the method. This is because by definition, you’re restricting energy. There’s some level of sacrifice whether you’re tracking macros or not.
By not tracking macros, you’re able to work on habits that are more doable for your lifestyle, but you still have to plan out meals, stay consistent, and make the necessary sacrifices.
So while the plan is easy on paper, make sure you’re preparing your meals, getting that lean protein in without compromise, and truly eating what you need each meal without over doing it.
If you can stick to the above at least 90% of time, fat will undoubtedly come off your body revealing one sexy physique. The time span for that will be based on your level of adherence.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Interesting Protein Sources You Didn’t Know Were Out There
Pump yourself with these unique protein sources for optimal gains.
Our protein sources are important to us. We usually stick to the staples like lean meats, beef, and those valuable protein supplements, but often times neglect the fact there is so much more out there. These unique and interesting protein sources may be unknown, but it is most certainly a missed opportunity to pump yourself with that vital protein so you only see huge gains. And as we all know, protein is imperative to growing our muscles and seeing those desired gains.
While our typical protein sources get the job done, sticking to a strict diet can be challenging and the same old foods can feel monotonous, not allowing us to fully diversify and expand our diet into foods we may actually enjoy. By incorporating these foods into our diet, we give ourselves a chance to still see awesome growth while also adding variety to our nutritional routine.
Let’s take a look at some of these protein sources so we get the most out of each and every meal. You may be surprised by some of these and will definitely want to incorporate into your routine. And who knows, these may boost your growth even more than before.
Why Protein Matters
Protein is the building block of all muscle. Without protein, our muscles won’t grow and we will never see those desired gains. But protein also carries other benefits that are not only beneficial, but also essential for certain goals of ours as we try and be the best we can be.
Traditional sources of protein like chicken, turkey, fish, other lean meats, beef, eggs, and so on are matched by those protein supplements coming from whey, pea, brown rice, soy, hemp, among others. That’s a lot of options. But these interesting protein sources will still provide the following benefits so you see those gains you want most:
Boost muscle growth so you increase strength and size and aid in that desired physique (1).
Increase recovery to repair those damaged muscles and work for better muscle growth (2).
Help with weight loss by keeping you full for less snacking as you curb those unwanted cravings (3).
Pack you with nutrients from each respective source like vitamins and minerals to aid in your training and overall health.
Protein matters because it affects your gains. Neglecting the importance of protein would be a terrible disservice and one you can’t afford to have.
Top Protein Sources You Never Knew Of
Let’s jump into some of these interesting and unique protein sources you may not have heard of. Each with their own respective benefits, these can be added to existing dishes you eat, or may even inspire others to diversify your diet while still seeing growth.
Seaweed is an interesting source and some may like it while others may not. An easy way to get this into a dish is to crumble it up so it blends in with the rest of it. You will get around 2-9 grams of protein per cup, and while it may take a lot of seaweed to reach one cup, it is still worth it.
Parmesan Cheese
We all love parmesan cheese, especially over a great pasta dish. With around 8 grams of protein for one ounce, that is a pretty large amount for this. Unfortunately, for those who avoid dairy, this is obviously not a suitable option. For those who love cheese, it doesn’t get any better than this.
Chia Seeds
Chia seeds are a great staple for smoothies and with these, you will get 4 grams of protein in two tablespoons while also receiving a high amount of fiber. These can add a nice crunch to those yogurt parfaits, puddings, ice cream, and even salads as just another added ingredient.
Spinach is a staple leafy green but surprisingly has around 5 grams of protein per cup which is great considering most people may not know that. This goes well with omelets, salads, and even in a smoothie to get those greens in a convenient and tasty way.
Whole Grain Pasta
Whole grain pasta will have plenty of carbs, but you will get close to 8 grams of protein with whole grain pasta. Perfect for a pre-workout meal or simply to enjoy a pasta dish, this is a great way to get protein, carbs, and enjoyment.
Tempeh has a firm texture and is made through the fermentation of soybeans. This versatile food packs a protein punch and may change your dishes in a fun and interesting way.
Spirulina is an algae that has a complete amino acid profile with plenty of vitamins and minerals. Around 4 grams of protein are in one tablespoon making this a nice addition to a salad or smoothie.
Cricket Powder
We wanted to share a very unique, and potentially obscure, protein source with you being cricket powder. This is a protein-rich powder made from crickets and while it does sound kind of gross, for those looking to try something totally new, you might find this a fun challenge.
Best Protein Supplements For Proper Supplementation
While it is best to get these nutrients, and that vital protein, from whole foods, supplements are also a great way to hit your intended goals with ease and convenience. A protein powder is always a great option for this will boost muscle growth, increase recovery, work for weight loss and management, and give you a convenient shake to pump you with protein. For those looking to have overnight repair, casein protein is a great way to ensure this and for those looking to bulk up, a mass gainer is definitely worth checking out. And for those of us with busy schedules, a meal replacement will balance out those macronutrients so you can feel full and still reap the benefits.
Wrap Up
We all know we need protein and having staple protein sources is important for keeping us on track. But sometimes we need some variety and working to diversify our diet can greatly influence all of your goals. These interesting protein sources may just change your mind as you look see continued growth, better recovery, and amazing overall gains so give these a try, expand your diet, and see the results you want most.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Big Ramy Q&A: Nutrition Tips With Mr. Olympia Champ
See what foods land on Big Ramy’s shopping list.
Today we’re sitting down with 2x Mr. Olympia Big Ramy to talk nutrition. We’re going to discuss the best diet for bodybuilders, his favorite food sources, and what his grocery shopping list looks like. As an accomplished and dedicated bodybuilder, Big Ramy knows exactly what is needed to see huge gains and make sure he only puts the best foods into his body. Knowing what professional athletes do to succeed can only help you as you seek to mimic their massive gains.
About Big Ramy
Mamdouh “Big Ramy” Elssbiay is an Egyptian professional bodybuilder who rose quickly in in the pro bodybuilding world. With a past as a fisherman, he spent years working in Kuwaiti waters before starting to train. Once that happened, he fell in love with bodybuilding and perfect genetics allowed him to thrive in the sport. As someone who wants to improve his physique and compete in competitions, his desire to be unstoppable has not only made him a big name, but earned him the title of Mr. Olympia at the 2020 contest.
For years, Big Ramy stood tall as one of the biggest bodybuilder’s on stage from every angle with his massive size and height proving to be useful. It served him as a powerful tool to have if conditioning can be kept under control. To date, Big Ramy’s toughest challenge throughout his career has been his conditioning but he works diligently to fix this. Ramy spent years in Kuwait as documented in Generation Iron 2. He finally nailed it in 2020 when he earned his first Olympia win and then repeated in 2021 with his second.
Q&A With Big Ramy
We sat down with 2021 Olympia champ Big Ramy for an exclusive interview to talk nutrition and see what lands on his shopping list. For only the best advice from a true professional, let’s jump into our conversation.
Generation Iron: Hi Big Ramy. Thanks for taking the time to talk with us today!
Big Ramy: My pleasure. Your website is a great source of information and I’m happy to contribute.
Generation Iron: Let’s get right into it then! Keto, IIFYM, paleo, carb cycling… It seems like there’s a hundred different diet styles to choose from! Which of these have given you the best results?
Big Ramy: I think all diets have their place, but I’ve always been a believer in high carb diets for bodybuilders. Carbohydrates keep the muscle full and fuel intense training.
Generation Iron: That makes sense! How many carbohydrates do you consume in a typical day?
Big Ramy: I cycle my carbohydrate intake depending on which body part I’m training. On a leg day I’ll consume as much as 1,000 grams of carbohydrates. On a rest day I’ll consume 300-400.
Generation Iron: 1,000 grams! Wow, that’s a lot of carbohydrates!
Big Ramy: Keep in mind I am around 330 pounds in my off-season. But yes, it is a lot of food. It’s important to find carbohydrate sources that digest easy for your body. My favorite carbohydrate sources are white rice, potato and Carb-Tech carbohydrate powder by Enhanced Labs.
Generation Iron: That makes sense. I imagine your grocery shopping bill must be through the roof!
Big Ramy: Eating like a bodybuilder is expensive but it’s not as bad as you’re probably thinking. I buy in bulk and try to stock up during sales whenever possible. I recommend all bodybuilders purchase a deep freezer! My favorite fat sources are avocado, olive oil and coconut oil. My favorite protein sources are skinless chicken, eggs, extra lean ground beef, tuna and salmon. Using a protein powder like the Enhanced Labs Isolate for 1-2 meals per day also really helps keep your grocery bill under control.
Generation Iron: That’s good advice! How many meals do you typically eat in a day?
Big Ramy: I always eat at least 5 meals per day. Most days I’ll eat 6 or 7. I don’t feel like the typical three-square meals is enough for a bodybuilder.
Generation Iron: You heard it from Mr. Olympia himself. You have to eat big to get big! How much protein and fat do you typically consume each day?
Big Ramy: My protein intake stays pretty constant. I consume around 350 grams of protein every day. My fat intake varies depending on my carbohydrate intake. On lower carb days, I eat more fat. On higher carb days, I eat less fat. I try to keep my calories around 5,000 each day regardless if it’s a rest day or training day.
Generation Iron: Do you have any closing remarks before we sign off?
Big Ramy: Like training, diet is a vital part of bodybuilding. Eating the right foods in the appropriate amounts provides your muscles with the nutrients they need to grow bigger and stronger. In order to be a champion you need to eat big and train hard!
The Best Supplements For Additional Gains
When it comes to that massive physique, it’s important to eat the right foods but also supplement with the right products. Working with popular supplements like pre-workouts, BCAAs, and protein powders can greatly affect your gains and what you want out of your workouts. Others to definitely consider are fat burners, testosterone boosters, creatine, and multivitamins, for these will work in each of their own ways to maximize your gains.
Wrap Up
The right foods and a proper nutrition plan is a game changer for your gains and this Q&A with Big Ramy hopefully answered any of those nagging questions you had. As an accomplished bodybuilder, he knows exactly what it takes to succeed and relies on only the best to power him through his workouts. Take notes from Big Ramy and see similar results for yourself.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Big Ramy Instagram
Best Ingredients To Make A Lean Shake For Muscle Growth
Check out the best ingredients to put into your lean shake!
We all love our shakes, either pre- or post-workout, but it can be challenging at times to really nail down what the best ingredients are to put into a lean shake. The dangers with these shakes are that we can put too many things into it, and while it may taste great, what happens is an excess of calories that we just don’t need. So while a lean shake seems like a good choice, the wrong ingredients can make this anything but lean.
Using protein or other shakes as a way to lean out or bulk is a smart choice. Ultimately, it gives us an enjoyable way to take in a ton of nutrients without feeling like we are stuffing ourselves with endless amounts of chicken and spinach. But, with this, comes the unfortunate sneaky weight gain if the wrong ingredients are put in.
Let’s take a look at some of the best ingredients to put with our lean shake. The right approach to making one of these treats can pay off in the long run and once you have that great recipe nailed down, you never have to worry again about too many calories in your lean shake.
Benefits Of A Lean Shake
When it comes down it, a lean shake provides for a host of benefits that you will love and enjoy. Benefits of a lean shake include:
Assist with weight loss by pumping you with great ingredients to keep you full and not add crazy amounts of calories.
Boost muscle growth with adequate amounts of protein to really give you the best chance at building real muscle (1).
Increase recovery by refueling and recharging those muscles so they grow, but also repair for faster bounce back (2).
Tasty options to give you something you can enjoy while still receiving awesome benefits.
Convenient way to get nutrients for all of those on-the-go needs.
Best Ingredients For Your Lean Shake
Let’s take a look at some key ingredients to elevate your lean shake to the next level. Working with premium and high-quality ingredients will ensure you get efficient growth, effective recovery, but most importantly, worthwhile gains.
Protein Powder
Those looking for a lean shake protein powder option will most likely be keen on a whey isolate, a more filtered form of whey protein perfect for weight loss and building muscle. While other forms of whey exist, there are also those non-dairy options which are great for those following a vegan and plant-based diet. The right protein powder will most certainly increase your gains for the better by working for muscle growth, better recovery, and serious weight loss effects (3).
As a great ingredient to curb your appetite and help keep weight off, yogurt is a great choice to add to the consistency of a shake as well. Plus, you get the added benefits and nutrients that come with it. The nice part is you can choose whatever flavor yogurt you desire that will only add to your shake (4).
Almond Milk
As a dairy-free option, this is a nutritious, low-calorie, and tasty alternative to add as your shake’s base. High in vitamins and minerals, while also being low in sugar, this is a source of calcium as well as a nice alternative to help you lose weight, or at the very least, keep weight off.
Fruit can add to the texture and taste of your shake and offers great vitamins and minerals for you to enjoy. When it comes to fruit, be cautious of how much you put in because with the amount of sugar, albeit natural, you never know how this can affect your bodybuilding goals.
Greens are essential for our overall health and wellness and by including greens in your shake, you work to benefit not only your physical health, but also your mental health. A great way to get easy nutrients into your body, you don’t have to worry about buying a super greens supplement, although these are great as well, because you get plenty of these greens in one go. Focusing on leafy greens allows them to blend nicely so you don’t even notice they are there.
Nuts are a great source of nutrients and are loaded with antioxidants. They will work to reduce inflammation, keep you full, offer nice taste and texture, and of course, work for weight loss. It should be said that nuts can be high in fat so limiting the amount and focusing on quantity is important, but at the end of the day, this is a great ingredient to throw in a lean shake (5).
Nut Butters
Along with nuts are those nut butters. Whether it be peanut butter, almond butter, or cashew butter, among others, these will offer the same benefits of nuts while changing the consistency. Again, be cautious of the amount but at the end of the day these butters are amazing options for you to see real gains.
Other Supplements For Muscle Growth & Meal Replacing
When looking towards other supplements that work well for muscle growth and meal replacing, there are some that work well for those weight loss goals too. As mentioned above, a protein powder is a great way to see real gains to tackle any and all of those desired growth, recovery, and weight loss goals. But for those wanting something on the go that still offers plenty of nutrients, definitely look into meal replacements for they will have a great balance of macros while also including plenty of other nutrients into their formula as well.
Wrap Up
Working with a lean shake requires only the best ingredients. It can be challenging to know exactly what to put into your lean shake but high-quality ingredients can make all the difference for your muscle growth, recovery, and weight loss goals. Add some of these ingredients into your shake and see what they can do for your gains today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Stark, M.; et al. (2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Pasiakos, S.; et al. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Cintineo, H.; et al. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
Jacques, P.; et al. (2014). “Yogurt and weight management”. (source)
Natoli, S.; et al. (2007). “A review of the evidence: nuts and body weight”. (source)
CLA & Carnitine: Do They Work Well Together For Weight Loss?
Can these two supplements take your weight loss goals to the next level?
Weight loss is something many of us strive for and knowing which supplements work best, like CLA and carnitine, can benefit us greatly. Whether that be to lose a few pounds, or really sculpt a well-defined physique, losing weight is part of most of our lives. But it can be challenging. Really challenging. We love to eat good food but to get that sculpted physique requires us to not eat those sweet, sugary, fun-tasting foods. And so we find ourselves trying diets and certain products to accelerate weight loss but nothing seems to work.
The right supplements, however, may hold the answer for us. Working with premium and high-quality supplements is a great way to tackle all of our weight loss needs. While fat burners and other strong supplements exist, sometimes they don’t fit into your lifestyle. CLA and carnitine are two supplements with weight loss properties that may or may not work well together for your weight loss goals. So, while we all want to lose, knowing the right approach can actually help get us there.
Let’s take a look at these two supplements and see if and how they might work together to help you out. CLA and carnitine are recognized supplements by many, but we will explore if they may be right for you. Adding these to your shelf might just be the key to unlocking your weight loss potential.
What Is CLA?
Conjugated linoleic acid (CLA) is the most common omega-6 fatty acid and is used to promote weight loss, increase fat burning, and support appetite suppression. It is most commonly found in vegetable oil, as well as meat and dairy and a common misconception surrounds CLA. Since it is a trans fat, it tends to get thrown into the trans fat group. However, it differs from these other trans fats and is a natural aid to use for all things weight loss (1).
Benefits Of It
When looking at what CLA can really do, let’s start with the fact that it is natural. CLA supplements are made with natural ingredients and do not contain harmful artificial additives, at least those premium products that are worth taking. It is also pure and bioavailable, meaning your body reacts in a positive way to CLA and it will be absorbed quickly in your body.
In terms of weight loss, this will work to suppress your appetite and increase energy expenditure while also using stored fat for energy. By working to shed fat, it also helps keep on that lean muscle for a more defined physique (2,3).
What About Carnitine?
Carnitine is an amino acid that is used to mainly support energy levels by moving fatty acids into the mitochondria to then be burned and used as fuel to power your workouts and daily activities. L-carnitine plays an active role in the metabolism and production of energy and is found in many high-protein foods. For its ability to work towards energy levels and move fatty acids around, carnitine has become a supplement used for weight loss purposes (4).
Benefits Of It
Carnitine has an abundance of supposed benefits that will work to elevate your athletic performance and weight loss goals. When combined with a proper training routine and diet regimen, this has been shown to help you lose weight and maximize your fat loss results. By working to move fatty acids around, it also promotes fat breakdown and energy expenditure making your weight loss more efficient.
What carnitine does that is rather interesting is it may also increase endurance, again through this idea around energy production (5). The more energy you have, the more you will be able to tackle any of those challenges that come your way. Plus, it may also help prevent muscle damage so you don’t deal with soreness and can bounce back faster.
Do These Work Well Together For Weight Loss?
Together, these two supplements seem to be a great duo. Not only do you get two supplements working for those weight loss results, but you get the added benefits of lean muscle retention, better endurance, and less muscle damage. When it comes to losing weight, the hardest thing to do is keep on that hard-earned muscle. So, working with those supplements that won’t ruin your gains and will keep on that muscle mass is imperative.
So, it seems to be the case that these will work well together, but it is also important to remember that this isn’t a magic pill. Working with a proper training routine and diet regimen is vital or else none of this will work. But the nice part is knowing that these will work to aid in your body composition changes by keeping on lean muscle while burning fat, leaving you with nothing but the best results (6,7).
Other Great Weight Loss Supplements
When looking to lose weight, definitely checking out CLA supplements can be a smart choice, as well as in tandem with carnitine. But other supplements do exist that can help with weight loss also. Fat burners are great ways to shed unwanted fat, kickstart your metabolism, and give you energy and can greatly benefit your weight loss goals. Also, protein powders can help with weight loss in the sense they will pump you with vital protein to keep you full to limit snacking. And of course you get the benefits of growth and recovery.
Wrap Up
Weight loss can be hard, but with supplements like CLA and carnitine working on our behalf, this will only make our lives a bit easier. While these two supplements have great properties to aid in weight loss, what is more important is the fact they can also help with muscle retention and increasing overall athletic performance, really benefiting your gains. Check out these two supplements and see what they can do, for as natural products, you keep your health in mind as well.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Lehnen, Tatiana E.; da Silva, Marcondes R.; Camacho, Augusto; Marcadenti, Aline; et al. (2015). “A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism”. (source)
Gaullier, Jean-Michel; Halse, Johan; Hooye, Kjetil; Kristiansen, Knut; et al. (2004). “Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans”. (source)
Thom, E.; Wadstein, J.; Gudmundsen, O. (2001). “Conjugated linoleic acid reduces body fat in healthy exercising humans”. (source)
Pooyandjoo, M.; et al. (2016). “The effect of (L-)carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials”. (source)
Sawicka, A.; et al. (2020). “The bright and the dark sides of L-carnitine supplementation: a systematic review”. (source)
Sahlin, K. (2011). “Boosting fat burning with carnitine: an old friend comes out from the shadow”. (source)
Lehnen, T.; et al. (2015). “A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism”. (source)