Tag: Weight Loss
Lose 10lbs Within a Month Using This Cardio Technique
The Best Cardio Technique For Losing 10lbs In A Month
Many people quit the fit lifestyle when they can’t seem to lose weight even after hitting the gym for a couple of months. There are a few reasons for their inability to lose weight of which unawareness of the right techniques is the biggest one.
In this article, we’ll be presenting a cardio technique which can be followed by beginners and pros alike to lose 10lbs of fat within a month. You can perform this technique if your gym has limited cardio equipment or even if you don’t have a gym membership.
Pre-Requisite – Diet
Before we begin, you need to have a customized diet plan in place to see the desired results. You need to be on a calorie-deficit diet plan if you’re looking to lose weight. A calorie deficit diet means that you’ll be expending more calories than you eat.
Your daily caloric intake should be made up of 40% carbs, 30% protein, and 30% fats. You’re setting yourself up for failure if you’re relying solely on cardio to lose weight and not following a customized diet plan.
If you want to lose 1lb of weight every week, you should reduce 500 calories from your existing daily calorie intake. We don’t recommend shaving off more than 1,000 calories from your diet in a single week.
Different Cardio
In this technique, you’ll be performing cardio twice a day. Don’t worry, you don’t need any fancy equipment (or any machines at all) while following this system. The two cardio sessions would consist of –
LISS – First Workout
LISS or Low-Intensity Steady State cardio is a form of cardio exercise where you maintain the same low-intensity cardio pace for a set amount of time. The LISS cardio session is to be done first thing in the morning after waking up, and on an empty stomach.
The low-intensity steady-state cardio is a form of aerobic exercise where your body uses oxygen as a form of energy to burn fat. Some examples of LISS are road biking a walk in the park or on the treadmill, swimming.
Your LISS cardio session would range between 30-45 minutes. If you’re a beginner, LISS is a great way of building up your fitness level. Adding LISS to your fitness routine can help your body metabolize fat.
HIIT – Second Workout
Your second cardio session should be HIIT (high-intensity interval training). You need to do the HIIT workout in the evening, ideally after your weight training workout. In a HIIT workout, you focus on quick bursts of high-intensity cardio followed by a rest period.
An example of a HIIT workout is – sprinting all-out for 30 seconds, followed by a short period of rest or walking before sprinting again. This cycle of work-rest periods is repeated for 10-15 minutes.
HIIT is an anaerobic exercise and uses the stored ATP and glucose in your body as fuel to burn fat. Performing the HIIT after the LISS workout will help you in burning the metabolized fat.
Each of the cardio techniques has its benefits. Using both of them in your training program will help you get the best results.
Header image courtesy of Envato Elements
How often do you do cardio?
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Best CLA Supplements For Weight Loss & Lean Muscle (Updated 2021)
Finding the best CLA for weight loss and muscle is important for your desired physique goals can become reality.
When looking for those supplements to aid in weight loss and muscle growth, CLA is one to absolutely check out. While it may not be as popular as some of the staple supplements we all know and love like pre-workout, fat burners, or protein powders, CLA has the potential to work for you in a safe and natural way as you seek those desired body composition changes. Weight loss can be hard and when mixed with a great training and nutrition routine, the right supplement can work wonders for you. Don’t neglect the potential power of CLA for men and consider this supplement for your weight loss and muscle retention needs.
We’ve put together a list of the Best CLA Supplements for 2021 so you can aid in those weight loss goals. A desired physique requires a good training routine and proper nutrition but solid supplementation can only add to the benefits so that shredded aesthetic becomes reality.
Best CLA Supplements For 2021
Best Fat Reduction
When looking to reduce fat to see those desired body composition changes, it’s important to have the right supplement working for you. With the right ingredients packed into a great formula, it is absolutely achievable to see those fat reduction goals.
Burn Lab Pro
Number Of Servings
30
Serving Size
3 NutriCaps
Best Way To Take
Take 3 capsules with water.
Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results as you seek to burn belly fat. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues, like muscle maintenance and lack of an energy boost. With 5 powerful and research-backed ingredients, this is the ultimate fat burner for whatever your needs may be.
Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.
Pros
Great ingredients designed to tackle weight and fat loss goals
No stimulating ingredients with an advanced formula
Safe and natural supplement for your overall health and wellness
From a reputable and high quality company
Cons
Premium priced option
3 capsules is a lot for serving size
Price: $59.00
Check out our individual review for Burn Lab Pro here!
Best Clean Ingredients
The ingredients in these supplements should be clean to only work for your benefit as you seek the best out of these supplements. Clean ingredients ensure that your overall health is the number one priority.
Transparent Labs PhysiqueSeries Fat Burner
Number Of Servings
60
Serving Size
2 Capsules
Best Way To Take
Take 2 capsules with 8-10 ounces of water, twice daily, 30-60 minutes before meals.
Transparent Labs Fat Burner is a great supplement to expedite weight loss by allowing you to shed fat, maintain muscle, and build that ideal physique for whatever comes your way. Working with 3 ways to expedite fat loss, this works to increase loss by determining how many calories you should burn, prevent hunger to eliminate snacking and unwanted calories, and offer an enjoyable weight loss experience so you actually work for your fat loss goal more effectively. With just 9 ingredients, this formula works to give you everything you need to succeed in your weight loss journey while boosting your metabolism.
Code GENIRON10 For 10% Off
Transparent Labs Fat Burner is a great burner to expedite weight loss in 3 ways. A 100% honest label ensures quality ingredients and optimal effectiveness.
Pros
Researched-backed doses and an honest label
Safe and effective to help you lose weight while burning belly fat
No artificial sweeteners, coloring, or preservatives
Cons
A premium priced option
Only available through their website
The amount of caffeine may be slightly high
Price: $49.00
Use the promo code GENIRON10 for 10% off! Also, check out our individual review for Transparent Labs PhysiqueSeries Fat Burner here!
Best For Muscle Retention
While losing weight, it’s important to consider your muscles because you don’t want to lose those hard earned gains. By targeting fat loss the right way, you put muscle retention at the top of the priority list in order to see that desired physique unfold.
Enhanced All Day Shred
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Take 1 scoop anytime of day.
Enhanced All Day Shred is a great fat burner with a formula of 15 clinically dosed ingredients with amazing results packed in four blends. These blends include a fat releasing, fat oxidation blend, thyroid support, and a supportive vitamin and mineral blend. Each works together with one another to offer increase metabolism for more calorie burn, the movement of fatty acids into cells for energy, the maintenance of healthy levels of essential nutrients to avoid deficiency, and the promotion of fat loss and lean muscle growth by boosting your metabolism and boosting thermogenesis while limiting your intake. With 15 ingredients, this powerful formula is great for evening fat loss.
Enhanced All Day Shred has a powerful formula with 15 clinically-dosed ingredients. Four awesome blends allow for the best fat burning and support benefits possible.
Pros
No stimulants
15 ingredients offer amazing benefits
Verified by active buyers with a money back guarantee
Cons
The price is okay for the number of servings
Some have complaints about the taste
Price: $39.99
Check out our individual review for Enhanced All Day Shred here!
Best CLA For Athletes
Athletes need the right supplements to continue pushing through any and all workouts. The best products for athletes will address their needs and only aid in your overall health and performance as you look for the best inside and out of the gym.
Sports Research CLA 1250
Number Of Servings
180
Serving Size
1 Liquid Softgel
Best Way To Take
Take 1 softgel 3 times daily, 30 minutes before a meal.
Sports Research CLA 1250 is a great CLA supplement designed for weight management support for men and women. Standardized to 95% CLA and sourced from non-GMO safflowers, this supplement is perfect for those athletes always active and on the go. Gluten and soy free, while also having no artificial colors or flavors, this product is third party tested to ensure the utmost accuracy and quality of a top tier CLA for men.
Sports Research CLA 1250 is perfect for weight management with 95% CLA per liquid softgel. Derived from non-GMO safflower oil, this is third party tested to ensure the utmost quality.
Pros
Helps curb appetite and aid in weight loss
Softgels make these easy to swallow
Gluten and soy free
Cons
Pill size is large
Some unpleasant side effects were reported
Price: $22.95
Best CLA For Weight Loss
CLA and its mission for weight loss is important and the right product will do just that. With an emphasis on losing weight, paired with a great training routine and nutrition plan, your goals can be met.
Bulk Supplements CLA Softgels
Number Of Servings
300
Serving Size
1 Softgel
Best Way To Take
Take 1 softgel up to 3 times daily with meals.
Bulk Supplements CLA Softgels are a natural weight loss supplement that can increase fat metabolism and naturally boost your metabolism. Used as a fat burner of sorts, this supplement will also work to suppress hunger and build lean muscle mass while working to reduce body fat for a leaner body. Soured from safflower oil, this product is non-GMO and manufactured in an FDA registered facility for accuracy and quality. For your weight loss or maintaining needs, try Bulk Supplements CLA.
Bulk Supplements CLA Softgels are a natural weight loss supplement used to increase fat metabolism and boost your metabolism naturally. Sourced from high quality safflower oil, this is 100% pure and safe.
Pros
Can help with weight loss and management
Price is good for number of servings
Easy to swallow with no aftertaste
Cons
Amount of CLA in each softgel is slightly less than advertised
Not the best smell
Price: $18.96
Best CLA For Weight Management
For those looing to simply manage their weight, CLA can also work for your benefit. While weight loss isn’t always the goal, sometimes sitting at the right weight keeps you healthy and moving well for both training and performance.
RSP Nutrition CLA
Number Of Servings
180
Serving Size
1 Softgel
Best Way To Take
Take 1 softgel three times daily with meals.
RSP Nutrition CLA is a natural and healthy weight loss supplement shown to help reduce body fat, support lean muscle mass, and improve exercise performance. As a low risk metabolism booster, this safe and jitter-free supplement can enhance your metabolism and is great when paired with a healthy diet and exercise routine. Made from safflower oil, this safe and comprehensive formula is perfect for maximum effectiveness when it comes to your weight management goals out of a CLA supplement for men.
RSP Nutrition CLA is proven to support fat breakdown and help maintain lean body mass. A safe and comprehensive formula ensures optimal quality and effectiveness.
Pros
Great for weight management and metabolic assistance
No jitters or digestive issues
Safe and comprehensive formula
Cons
Pill size is a bit large
Price: $18.97
Best CLA For Lean Muscle Support
Lean muscle support is vital as you look to continue to grow those muscles. A CLA supplement for men that will work for you is a great start as you seek that shredded aesthetic.
Evlution Nutrition CLA 1000
Number Of Servings
90
Serving Size
1 Softgel
Best Way To Take
Take 1 softgel with morning, afternoon, and evening meals.
Evlution Nutrition CLA 1000 is a great stimulant free supplement to support your muscles and metabolism. When combined with exercise and a healthy diet, this can enhance your metabolism, reduce body fat, and amplify lean muscle development to improve performance. This scientifically-formulated blend will reinforce these benefits without any jitters and is held to the highest standard in terms of purity and quality. You work hard for your lean muscle and this product can ensure you keep that on.
Evlution Nutrition CLA 1000 is great for supporting your muscles and metabolism. Formulated for you, this contains no unnecessary ingredients for the best quality around.
Pros
Great for stim-free fat loss and lean muscle development
Sourced from pure, natural safflower oil
Works really well when paired with a solid diet and training routine
Cons
Pill size may be large and tough to swallow
Price: $12.99
Best CLA For Metabolic Support
Your metabolic health is important and as supplements work to kickstart your metabolism, you want to make sure this is done in the right way. Supporting you metabolism is the first step in keeping your health in check while also keeping it moving effortlessly.
Muscle Pharm Essentials CLA Softgels
Number Of Servings
180
Serving Size
1 Softgel
Best Way To Take
Consume 1 softgel with morning, noon, and evening meals.
Muscle Pharm Essentials CLA is the right CLA supplement to assist with your metabolic support. A natural weight loss exercise enhancer, this helps increase your metabolic rate in an efficient way to promote weight loss while increasing lean muscle mass. This formula is designed to fit the needs of active individuals and is of the highest quality, purity, and potency with no banned substances to ruin this great CLA supplement for men.
Muscle Pharm Essentials CLA is perfect for aiding in weight loss and increasing your metabolic rate. With no banned substances and a clean formula, this is a high quality CLA.
Pros
Great for metabolic support and increasing lean muscle mass
No banned substances ensures a clean product
Formula designed for needs of athletes
Cons
Some stomach discomfort was reported
Price: $22.52
Best CLA For Women
Women may need certain ingredients or dosages that are different than men. While the supplement doesn’t vary too much, having one geared towards women can work wonders for your gains inside and out of the gym.
GNC Total Lean CLA
Number Of Servings
45
Serving Size
2 Softgels
Best Way To Take
Take two Softgels twice daily.
GNC Total Lean CLA is perfect for improving body composition, toning lean muscle, and fueling fat metabolism. Sourced from safflower oil, this gluten-free and fat metabolizing supplement is great for women and those active female athletes seeking the best out of their weight loss supplements. Clean and effective, GNC has created a great product to enhance all your goals with this CLA supplement.
GNC Total Lean CLA is scientifically formulated to help improve body composition. This fat metabolizing supplement is sourced from safflower oil and will work to keep on that lean muscle.
Pros
Great for improving body composition and toning lean muscle
Gluten-free and quality fat metabolizing supplement
Stimulant-free
Cons
Number of servings are low for the price compared to others on the market
Price: $29.99
What Is CLA?
Conjugated linoleic acid (CLA) is a heavily promoted fat burning supplement that can aid in weight loss, increased fat burning, and appetite suppression. It is the most common omega-6 fatty acid and is found in large amounts of vegetable oil predominantly, but also meat and dairy. A common misconception is that this is lumped in with other trans fats. While this is a trans fat, it differs greatly from the other trans fats known to cause harm to your health. It is natural and is often touted as a great weight loss aid and performance enhancing supplement great for boosting your overall health and performance (1).
Benefits Of CLA Supplements
CLA has great benefits to training and performance, as well as health and wellness and is considered to be a very helpful supplement by many. Knowing the benefits surrounding this supplement can prove most effective as you seek the best for your overall health and wellness.
Benefits of CLA include:
Aid in weight loss and fat burn: CLA works to suppress your appetite and increase energy expenditure, using stored fat for energy, thus aiding in fat loss (2,3). It can also increase fat burning for that vital boost and inhibit fat production to keep that lean physique.
Helps keep lean muscle: By working to shed fat and not use that lean muscle for fuel, you can keep that hard earned muscle for a desired aesthetic (4).
Pure and bioavailable: Made with pure ingredients, your body reacts positively to CLA and it can be absorbed quickly and effectively into your body for optimal benefits.
Natural supplement: Made with natural ingredients, these supplements typically do not contain natural or artificial stimulants to ruin a great product.
Safety & Effectiveness
On the whole, CLA is a safe supplement to take. Some side effects of taking too much include digestive problems, nausea, constipation, stomach pain, and indigestion, but to avoid these, it is best to always read the label and talk with a medical expert if you have questions or concerns. While CLA tends to be very effective in terms of its benefits, some have found that it didn’t change their body fat mass or physical performance all that much. On the other hand, some have said it supports fat loss and the fat burning effects of exercise. Looking at each respective supplement and choosing the best option will ensure the most success (5).
How We Choose
When it comes to choosing the best CLA for men we first look at the brand and the company representing each product. You deserve to have the best looking out for your health and your supplement should absolutely reflect that. We look at the ingredients and where they are sourced because the label should be honest and transparent with all of the ingredients. It is important for you to have the best ingredients put into your body because your health is number one. Lastly, we look at price because we know these supplements can get expensive. It is possible to have a great supplement and have it still be at an affordable price.
FAQ Section
What should I look for in a CLA supplement?
You should look for the ingredients to see if they are natural along with the formula because a company should be transparent. Be sure to look for any added ingredients that may be unnecessary and unwanted out of your CLA product for men.
Are CLA supplements safe to take?
CLA supplements for men on the whole are safe to take but it is always best to consult a medical expert with further questions. Some side effects do exist and it is important to know what they are and how you can handle them if they do come on.
Should I use a CLA supplement or a fat burner?
This is really a preference. While fat burners are a mix of ingredients designed for fat loss, look into both supplements and see if one or the other sticks out to you more.
Wrap Up
CLA is an interesting supplement that many use to promote weight loss as they look to burn fat while also retaining some of that lean muscle. What it comes down to is what you want out of your supplement. These CLA supplements have the potential to work wonders for you and your weight loss goals but it is important to look at the ingredients and formula to make sure it will benefit you. Check out our list above and see if these CLA supplements can give you all the gains you want and then some.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
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)
Kim, Yoo; Kim, Jonggun; Whang, Kwang-Youn; Park, Yeonhwa (2016). “Impact of Conjugated Linoleic Acid (CLA) on Skeletal Muscle Metabolism”. (source)
Benjamin, Sailas; Prakasan, Priji; Sreedharan, Sajith; Wright, Andre-Denis G.; et al. (2015). “Pros and cons of CLA consumption: an insight from clinical evidences”. (source)
How To Lose Stubborn Belly Fat For A Desired Physique
This is how to get rid of stubborn belly fat so you can be comfortable and confident with a shredded aesthetic.
Most people get a gym membership to lose weight and get in shape but stubborn belly fat is certainly something that is much harder to lose than with a simple gym membership. It takes constant work, continued dedication, and knowing just how to get rid of stubborn belly fat in a safe and effective way so as to not hurt your lifestyle or overall goals. Belly fat can be very stubborn and might take some serious work ethic to lose. Don’t fool yourself into thinking love handles are cute. Anyone who says they are is lying and while the sentiment of keeping your confidence up is there, why not try and give yourself the best chance at seeing the weight loss you know you deserve by looking into ways on how to lose stubborn belly fat. Trust us, we know it’s hard, but it’s absolutely possible.
There is no such thing as “spot reduction” and you can’t expect to lose the fat around your midriff with a few crunches. If you have been trying to lose your stubborn belly fat but have not been successful, this article is what you need. Taking that leap and finding out just how to get rid of stubborn belly fat is important, but again, takes more than just working out. It requires a solid plan of attack, a great strength training program, a clean diet, and an effective supplementation routine. But more importantly, it takes a will to want to change and get better because that is the only way we get things done and make it happen. Stubborn belly fat is just that; stubborn. But it is possible to lose it, work hard, and see a shredded physique others will certainly envy.
Let’s dive right into this and find out just how to get rid of stubborn belly fat so all of our goals can be achieved. With the right plan and routines, we can absolutely work to change our physiques and give ourselves the best chance at serious growth. When you work hard and follow the process, you won’t be disappointed by the results. Without further adieu, let’s take a look at how to get rid of stubborn belly fat.
Top Ways To Get Rid Of Stubborn Belly Fat
From your diet, to your training, supplementation, and other factors, losing that stubborn belly fat is achievable and absolutely worth trying to do.
Diet
Diet and nutrition play an integral role in losing body fat and many of our gains happen in the kitchen. If you don’t understand nutrition and can’t design a diet plan for yourself, it’s advisable you take the help of a professional. Experts know just what works and doesn’t work for people and can put you on a solid plan to get you on track to fully succeed.
Protein
Think of protein as an absolutely necessary part of your diet. Protein is beyond important for our weight loss and muscle building goals, and as the key and foundational blocks to muscle growth, it would be foolish to ignore protein. A high protein intake can lead to fullness and reduced snacking, a great first step in how to lose stubborn belly fat (1). By building muscle and increasing strength, you also work to change your body composition and rely on fat stores for fuel, thus breaking up that stubborn belly fat and thinning out.
Fiber
Fiber is also an important component to this as it is vital to look for ways to keep yourself full. When you stay full for longer, you don’t snack and pump excess and unnecessary calories into your body that will just be stored as fat (2). Fiber will also help keep your digestive system healthy overall.
Carbs & Fats
Carbs and fats tend to be where things get tricky. We need them for they are two of the three macronutrients our bodies need to thrive. But eating too much, or eating the wrong kind, can start to hurt our gains. These two provide for things like energy and cognitive focus, but it is important to remember to have them in moderation so as to not pack on unwanted weight which can be stored and seen as stubborn belly fat.
Things To Avoid
One key piece to the puzzle on how to lose stubborn belly fat is to not eat a lot of sugary foods. While it is of course okay to indulge here and there, a constant intake of sugar can lead to weight gain and that stubborn belly fat you seek gone (3). Limiting your alcohol intake is also wise for heavy alcohol consumption can work against your weight loss goals.
Training
Strength training and cardio are perfect for kicking off your training routine for strength training works to change your body composition and pack on that lean muscle, while cardio can give you a great boost to shed calories and work to burn that stubborn belly fat.
If you’ve been reading about losing weight, you might have come across the concept of fasted training. Fasted training is when you work out first thing in the morning before eating your breakfast. The fasted training works because your body has already entered in a fat burning state because of being fasted throughout the time you were sleeping (4). Make the most of fasted training by following high-intensity interval training (HIIT) workouts.
Although spot reduction doesn’t work, you can target the areas you need to work on during your workouts. You can target your abdominals by doing specific exercises to get them in shape. Working with exercises that target stubborn belly fat is a great way to begin the process and can really attack those stubborn spots.
Compound exercises are also great for eliminating stubborn belly fat because they work multiple muscles at once to burn calories, build muscle, get a sweat going, and make you feel accomplished. Compound exercises like deadlifts, squats, and push-ups are perfect for targeting those stubborn areas while also giving your body great changes to composition and lean muscle growth.
Compound Exercises For Stubborn Belly Fat
Let’s take a look at some good exercises to help form a training plan that will really spark some weight loss and help you see that desired physique by losing stubborn belly fat.
Beginners
Exercises
Sets
Reps
Walking Lunge
3
10-12
Wide Grip Lat Pulldown
3
10-12
Dumbbell Goblet Squat
3
10-12
Pull-Ups/Chin-Ups
3
10
Dips
3
8-10
Intermediate
Exercises
Sets
Reps
Box Squat
4
8-12
Inverted Row
4
6-8
Barbell Romanian Deadlift
4
8
Barbell Overhead Press
4
8-10
Advanced/Mass Building
Exercises
Sets
Reps
Barbell Bent-over Row
4
6-8
Barbell Bench Press
4
8-10
Barbell Deadlift
4
8-10
Barbell Clean & Press
4
6-8
When it comes to your strength training, look into exercises that you enjoy performing and that are manageable for your body. A lot of exercises may fit your lifestyle and fitness capacity while others may cause unwanted strain which you just don’t need. Talking with a trainer and knowing your body is absolutely key when looking to lose stubborn belly fat and getting your weightlifting goals to where they need to be.
Supplementation
Having a good supplementation routine is absolutely vital on your journey to lose stubborn belly fat. With so many supplements out there, and so many companies created said supplements, it can be difficult to choose and quite frankly it can be overwhelming. With the right supplement, you will be well on your way to producing a body you can be confident in and never have to worry about that stubborn belly fat again.
For your workout goals, a supplement like a pre-workout can give you those desired energy boost and really work for muscle pumps to get you ready to tackle any workout that comes your way. An intra-workout BCAA will work to keep you primed and ready to tackle any challenge that may arise by reducing fatigue and muscle soreness to allow for better, stronger, and more effective workouts. Of course, having a multivitamin will work to give you those daily nutrients you need most and something like a testosterone booster will work to increase vitality and boost those low T levels in men who may be suffering as a result.
But two supplements are vital to losing stubborn belly fat and keeping you on track when it comes to your weight loss and fitness goals. A fat burner is a must if you want that extra boost in getting rid of stubborn belly fat as it will work to boost your metabolism and move that stored fat around to be used as fuel (5). A protein powder will give you the edge when it comes to growth and recovery, while also keeping you full and providing a clean source of protein to boost all of your gains.
Let’s take a look at two awesome supplements which can give you the best chance at changing your physique and helping to answer the question of how to get rid of stubborn belly fat.
Fat Burner: Burn Lab Pro
Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues. With 5 powerful and research-backed ingredients, this is the ultimate fat burner for whatever your needs may be.
Price: $59.00
Click here for the best price
Check out our individual review for Burn Lab Pro here!
Check out our list of the Best Fat Burners for more great fat burning products!
Protein Powder: Transparent Labs 100% Grass-Fed Whey Protein Isolate
Transparent Labs 100% Grass-Fed Whey boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
Price: $59.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Check out our list of the Best Protein Powders for more great protein supplements!
Other Helpful Tips For How To Lose Stubborn Belly Fat
While a solid training plan, good diet routine, and proper supplements, you can work to change your physique and burn that stubborn belly fat. But there are some other lifestyle factors that may also help you on your weight loss journey.
Work To Reduce Stress
Our lives can be stressful and we know we have to find a balance between our work life, personal life, and everything else in between. But too much stress can boost our levels of cortisol, also known as the stress hormone, thus triggering negative effects on our body. Cortisol can increase our appetite and influence fat storage (6). When we get stressed, we often turn to those comfort foods but those are typically foods high in carbs, fat, and sugar. Finding ways to reduce stress like working out, meditation, or yoga are ways to stay active while working on producing a better, healthier mind set.
Get Adequate Amounts Of Sleep
We all say we love to sleep yet too often do we not get enough. This ties into our busy lives, for it can be challenging to often times get the proper amount of sleep we need. But with quality sleep we give our bodies time to recover and rest to tackle any challenge that comes from the next day. Especially if you work out, sleep is the time our body heals itself and allows for muscle growth and gains to fully flourish (7).
Keep Track Of Everything
One way to help stick to your goals is to stay on track with everything you do. Writing down your meals, what times you ate, what supplements you took, and what your workouts were like can prove to be very beneficial for you in the long run. While you don’t need to be religious with every detail, being organized and having a list ready is a great way to set goals, boost confidence, and make sure those goals are achieved. Staying more organized can also help reduce stress of the many things you need to do and will promote better sleep knowing you didn’t forget to do anything.
Wrap Up
Losing stubborn belly fat can be hard but there are ways on how to get rid of stubborn belly fat that can boost your training, performance, overall health, and wellness. Whether it be your diet, supplementation routine, training plan, or just making every day changes to better yourself, losing that stubborn belly fat is not as overwhelming as it may seem. Look into fun ways to stay engaged and remember that determination and a will to get it done goes a long way. With a great plan of attack, your goal of how to lose stubborn belly fat is much closer than you think.
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 Burn Lab Pro, Transparent Labs and Envato
References
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. “The role of protein in weight loss and maintenance”. (source)
Slavin, Joanne L. (2005). “Dietary fiber and body weight”. (source)
Malik, Vasanti S.; Schulze, Matthias B.; Hu, Frank B. (2006). “Intake of sugar-sweetened beverages and weight gain: a systematic review”. (source)
De Bock, K.; Derave, W.; Eijnde, B. O.; Hesselink, M. K.; et al. (2008). “Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake”. (source)
Jeukendrup, A. E.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
Moyer, A. E.; Rodin, J.; Grilo, C. M.; Cummings, N.; et al. (1994). “Stress-induced cortisol response and fat distribution in women”. (source)
Dattilo, M.; Antunes, H. K. M.; Medeiros, A.; Neto, M. M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
8 Reasons Why You’re Not Losing Weight
Reasons Why You Aren’t Shedding Weight
Many people get a gym membership to lose weight but quit shortly after when they don’t see any progress. Some people join a gym with the expectation that they’ll lose weight automatically after they go to the gym for a couple of weeks.
Losing weight isn’t as easy as said. Getting a few things wrong can halt your progress and make you a victim of self-doubt. If you’ve been training for a while but don’t see the scale budging, you’ve come to the right place.
Mixing of Goals
Some people join a gym with the goal of losing weight but are soon lured into bodybuilding after watching the buff dudes in the gym throwing around weights. People make things harder for themselves by deciding they want to lose fat and build muscle at the same time.
You’re better off going after a single goal at a time. Losing weight is hard enough, and you shouldn’t add to it by trying to build muscle at the same time. Focus on one goal and then move to the next.
Doing Too Little Cardio
Many people come to the gym on a tight schedule and only have a few minutes to spare. You can’t expect to lose weight if you do a 10-15 minute cardio session a day. Follow a tried and tested program to save yourself from wasting your efforts in the gym.
If you want to lose weight, you should be doing two cardio sessions a day. The first one should be a 30-45 minute low-intensity session while the second should be a 10-15 minute HIIT cardio.
Not Following a Diet
You can’t expect to lose weight if you’re not following the right diet. For most people, they’ll need to be in a calorie deficit state to shed the extra kilos. Many people make the mistake of overlooking their diet thinking doing cardio in isolation is enough to lose weight.
Lack of Recovery
If you want to shed weight, you need to give your body enough time to recover from your workouts. Your body undergoes changes while you’re sleeping. You need to sleep for 7-8 hours a day in order to recover and recuperate optimally.
Indiscipline
Once you’re on a calorie deficit diet, you need to be training as per your program. You can’t afford to miss a single training session. Follow your workouts with military-like discipline and you’ll see the scale budging in the right direction.
Giving In To Cravings
Many people are prone to giving in to their cravings as they can’t stay away from their favorite food for too long. Having a single unplanned cheat meal can throw your entire progress out of the window and get you back at the starting line.
No Resistance Training
Most of the people who join a gym stay away from weight training as they think lifting weights will add muscle to the fat which will make it harder to lose weight. Contrary to this belief, resistance training can help you lose weight by toning your muscles.
Jumping Ships Too Often
Losing weight or building muscle mass is a slow process. Many people lose patience too early and start experimenting with different training programs and diets. Since they jump ships too often, none of the programs give them the desired results.
Are you training to build muscle or lose weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
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8 Common Fat Loss Myths Debunked
Introduction
In this article, we will discuss five familiar fat loss myths that are hindering your progress. You’ve probably heard about all of them before, but it is worth reminding ourselves, as they are far too common. Let’s go!
Myth #1: Spot Reduction Is Real
This one is one of the oldest myths in the books, and beginners tend to fall for it even today. Spot fat reduction isn’t real, it doesn’t go that way. In other words, no matter how many crunches you do, or how many layers of folia, or fat loss belts you have on you, your abs still won’t show if you have fat over them.
That doesn’t mean working your abs isn’t important, on the contrary. You will strengthen them and make them bigger, which will create more prominent “separations.” But, you still have to work on your fat reduction, which happens body-wide, and you can’t target it.
The first place you are likely to notice fat loss in your face. Unfortunately, those places you want the fat to disappear the most are the most problematic and stubborn. For men, that is the stomach area, and for women, it is the things and hips. But, if you keep the discipline up, you will start noticing improvements there too.
Related Article: Anabolic Steroids And Fat Loss: Proper Manipulation For Best Results
So no, spot fat loss reduction isn’t possible, not even for “enhanced” lifters. That is something you need to forget about, forever. And whoever tells you otherwise probably tries to sell you a spot fat reduction belt.
Myth #2: You Can Lose Fat And Gain Muscle Simultaneously
This myth is semi-true, with a big “but” following it. First, if you are a complete beginner, yes, you can lose fat and build muscle simultaneously. But, if you are not, things are different.
If you are more or less satisfied with your appearance, or you just want steady progress, building muscles over time without any significant spikes, you should up slightly up your caloric intake. In fact, you should do that by upping your protein.
Adding more calories from protein to your diet while following a good workout plan will give your body enough building blocks to build muscle. If you keep the surplus to a minimum, let’s say below 500 calories over your maintenance, and you only up the protein, you should expect to get lean muscles.
Of course, you will still probably get some fat, but far less than in a hardcore “bulking” phases. We have a whole article dedicated to this topic, and we suggest you read it.
Myth #4: Steroid Users Don’t Need To Worry About Fat Loss
This is simply not true, and even professional bodybuilders struggle with fat loss. And we all know how many supplements, legal and illegal, the intake.
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While it is true that some performance-enhancing drugs such as clenbuterol and Winstrol directly target fat stores, the fact that you need to take those, and still watch your calories and training tells everything. There’s just no magic pill or syringe that will just burn your gut away, turning you into a 5% lean machine.
And while Winstrol and clenbuterol do work (which doesn’t mean they are for everyone!), you can forget about over the counter fat loss supplements. Most of those just contain caffeine, L-carnitine and a bunch of herbs that claim miracles. In reality, those supplements won’t do much good longterm and are a complete waste of money.
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Myth #5: Cardio Is Essential For Fat Loss
A caloric deficit is essential for weight loss; everything else is secondary. Now, whether you are going to obtain that deficit by reducing your caloric intake, increasing your activity levels, or both, it’s up to you.
The truth is, however, that it is much easier not to eat a Big Mac than it is to run on a treadmill 45 minutes. So, if you are severely overweight with pounds and pounds to shred, your first stop should be drilling a hole at the bottom of your spoon.
But, if you already follow a diet that is mostly good and healthy, and you find it hard to cut the calories down even further, it is a good idea to raise your activity level. Besides, cardio has many health benefits, even more than lifting, as a recent JAMA study showed.
The best combination is to lower your total calories slightly and to introduce more activities you enjoy. While most people think about treadmills, stationary bikes and stair masters when someone notices cardio, playing sports with buddies also counts. So does hiking, swimming, rowing, any type of activity that gets your heart rate up will do.
Related Article: How Do American Swimmers Manage to Trash Cheating Scumbags Without Steroids?
Myth #6: Weight Loss Diets And Extreme Workouts Plans Work
This is another myth common among beginners, and especially ladies. Extreme diets that force you to severely undereat or take drastic measures by completely eliminating certain food groups won’t work longterm.
Sure, you will see some results at first, which will feel great. But, once your body adapts, the weight loss will normalize, and you will lose it much slower.
Any kind of restrictive diet that cuts too many calories at once will result in something you want to avoid—muscle loss. Yes, performance-enhancing drugs, lifting, and intaking enough protein can slow that down, but it will still happen. Not to mention that extreme dieting can have adverse health effects, messing up with your digestion.
The same goes for following extreme exercise routines. Bad fat loss programs focus on high reps with short breaks in between, often using supersets and giant sets. While there’s nothing inherently wrong with those techniques, doing too much work in a caloric deficit can result in overtraining, overuse and injuries. So don’t rush, take things slow, that’s the only way to lose fat the right way.
Myth #7: Carbs And Fats Make You fat
Eating calories you don’t need makes you fat, and that’s it, the source doesn’t matter. So no, fats and carbs won’t make you fat, eating too much of them will. The only macronutrient you should eat a lot is protein, but even that should stay within healthy amounts. As for the carbs and fats, it’s up to you to figure out how to organize them.
Both carbs and fats have their own place in a healthy diet. Olive oil is an excellent example of good fats, while whole grain bread, rich in fiber, is a great example of good carbs. No need to demonize anything.
So, you should only focus on counting calories, maintaining a slight deficit. Just be aware that fats contain twice as many calories as proteins and carbs. But, they fill you up quickly, and keep you full for longer, so no need to completely cut them out.
Myth #8: You Need Juice To Get Shredded
This is not a myth, but a common natty excuse. No, you don’t need steroids if you want to get shredded. In fact, it is much easier for a normal, non-genetically gifted person to achieve a lower percentage of body fat, than it is to get enormously big. The only look that is reserved for steroid users is the classic bodybuilder look, where you are huge and defined at the same time. Everything else is obtainable for ordinary people.
Must Read: How to Get Shredded For Bodybuilding Contest
And don’t think to inject some Twill turn you into a super shredded animal overnight. Even steroid users have to do things right if they want to avoid fat loss and other side-effects. If you plan to go that route, we recommend you to read this article that is all about losing fat on steroids the right way.
Conclusion
Eight myths listed above are far too common if you ask us. We hope this article will end some of them, once and for all. At least those most basic ones such as spot fat reduction, and “only juiced gym rats can get shredded” should go into oblivion, immediately!
But, you live, and you learn, and even experienced lifters fall to cheap advertisement every now and then. That’s why you read articles like this one, that share some common sense. The only truth is that losing fat takes discipline, and that’s it. Yes, it is slow, but you will realize it was all worth it the second you see that six-pack for the first time. And you will find it in the same place where your beer gut used to be.
Let us know in the comments below if we forgot to mention some common fat loss myths you often hear around gyms.
Trenbolone – The Best Fat Burning Steroid
Q: I know Tren is, like, supposed to be one of the most amazing drugs out there for size and everything, and people love it, but I also hear it can be fat burning and cause a wicked cough. Can I use it during a pre-contest cycle? When should I take it? Off or on … Read More →
The post Trenbolone – The Best Fat Burning Steroid appeared first on Bodybuilding Steroids Info.
Cleno-Lab 40
It is very rare to come across a substance that has effects that are tantamount to being called a substance of abuse. It gives such effects as to change the body anatomies of men into such actions as to make one has thoughts of steroids. Cleno-Lab 40 is such a substance that exists as a non-steroid but has steroidal effects once consumed.
Interestingly, Cleno-Lab 40 lacks in the compounds of a steroid but has similar effects. The compound is an element with beta-2-symphatomimetics which are available in distinct forms during administration such as syrups, liquids, drops, dosing aerosols, granules and injectable solutions.
Cleno-Lab brings such a solid, muscle growth that is highly qualitative and well in tandem and in line with a gain in body strength. The compound, more importantly, contains a hugely anti-catabolic effect which decreases as the rate of proteins continue to get reduced within the cells of muscles. Due to this fact, many athletes are nowadays in use of Cleno-Lab after a life of pure steroid abuse and usage, which they use to quell that balance of catabolic which arises thus allowing one to maximally retain his muscle strength and absolute strength.
Cleno-Lab 40 has been preferred because of its many distinct ways of burning fat. It starts the fat burning process devoid of any dieting through the increase of the body’s temperature a little bit, thus forcing ones body to rekindle the fat burning process. Cleno-Lab goes a little further to being simply a substance that is a favorite compound of those among us engaged in a professional bodybuilding competition. Such an example of serious fat burning effect is seen when Cleno-Lab 40 has been put in a combination containing the hormone LT-3 thyroid, known as Thyro-Lab.
Due to such high temperatures of the body that Cleno-Lab effects within the body, the human body has a rare concurrent action of combining anabolic and androgenic compounds effects as they get magnified, where as the protein rate of processing gets increased.
The dosage of any Cleno-Lab compound widely depends on ones body weight which can also be put under optimum conditions through a measure of the temperature of the body. Athletes are now using 5 or 7 tablets of 100 mcg to 140 within a single day. In females, around 80 to 100 mcg for a single day is a measure of sufficiency. For anyone contemplating on using Cleno-Lab, an advisable dosage of a tablet for the first time is ok while increasing its dose by a single tablet for the following days, for the duration of time that the consumer will feel that his/her desired maximum dose is up. Cleno-Lab is usually used for a period of around 8 to 10 good weeks.
While having Cleno-Lab 40 in mind, the emphasis has been placed upon fat burning, while the importance of the compound is held in the management of the relationship that exist between muscle growth and muscle strength, and also the rate of burning fat. Cleno-Lab is not a hormone and thus contains absolutely no harmful effects that are a trait of androgenic or anabolic steroids.
Why Is T3 Popular Among Bodybuilders?
T3 is a compound containing an element that is manufactured synthetically from Lio-thyronine of Sodium, a substance that resembles in totality the natural occurring thyroid hormone called Tricodide-thyronine or L-T3. Manufacturers in German who produce the L-T3 compound called Hoechstag say that an experiment plus a clinical test of the L-T3 has gone beyond and undoubtedly proven that it has 4-5 times active ingredients biologically, amidst being effective faster than the L-T4. T3 is an ingredient that is used in the treatment of hypothyroidism as well as other secondary symptoms such as fatigue, metabolic disorder and obesity.
Athletes stimulate most of their body metabolism with the substance T3 that brings about a faster change of proteins, fats and carbohydrates. Burning of fat is absolutely the clear decider. Many bodybuilders in competition use T3 prior to a contest, because it aids in the maintenance of extremely lower fat content, which does not demand such a huge diet. Athletes who are in low T3 doses have been reporting that if one uses T3 well with steroids, these steroids are made more effective, as a result of proteins being converted faster.
Just recently, T3 had been in use by athletes and bodybuilders, females especially, daily for more months so that they could remain hard as well as shapely all the year round. There are those bodybuilders who have the habit of eating fast foods and then try to burn it off with an intake of T3. These thyroids, which are mostly over stimulated work on calories blasting them, like no ones business. Today, T3 has usually been in the replacement, courtesy of Clenbuterol and by bodybuilders. There are also those who are used to combining the two compounds and are able to burn lots of fat.
In women, T3 is a very popular substance. Many women bodybuilders use it as many have a much slower rate in terms of metabolism more than men. For one to get the right T3 form for use in a competition, with the current attitude towards these drugs, always becomes a mountain to climb for women. It is from this then that women have come up with a strategy of reducing food amount and calorie intake just below 1000 calorie a day, a mark, which is reached with the use of T3.
Many women bodybuilders have the belief that once one engulfs in a shorter T3 intake, they will absolutely become healthier more than being meshed up in the extremes of a hunger diet. In simple terms, steroids make males manlier. For this specific reason, all these forms of steroids have been ascertained to be potential lethal to women as compared to men. After they have been introduced in a female’s endocrine system, they create such a serious and deeper jolt. For instance, in some reassignment treatment of sex or in short sex changes, the aim is be in the provision to a patient, of the other gender’s sexual traits as fully as it can be done.
Using Growth Hormone For Fat Loss
Q: I want to take GH just for fat loss, but I don’t know how much to take. What is the best dose to lose body fat?
A: A lot depends upon how much you weigh, how much fat you need to lose and what time frame you have. GH does work relatively slowly on fat loss. Generally, the dose for fat loss for about a 160-180 pound person is about 2-4 iu’s. Frankly 2 iu’s a day, using a subcutaneous injections would do the trick for this weight. Taking 4 iu’s might be overkill.
Don’t expect immediate results, body composition changes occur after a month and up to 3 months. We think that injecting the iu’s into the fatty areas directly also has some benefit for fat loss. There’s no such thing as spot reduction in the drug-free world, but with GH, we suspect that that isn’t as true. Fat loss is sustained longer when GH is used as a catalyst for lipolytic action.
However, you can eventually gain it back, as you would under any other circumstance, if you do not take heed of dietary and exercise maintenance standards. It is, however, an expensive way to lose fat.