PRESENTS A Guide to Weight Loss › static-fitness › muscle_pdfs › ... · 2017-05-26 · reserved. Reproduction in whole or in part without permission is strictly prohibited

P R E S E N T S

$4.95

compliments of

Weight LossA Guide to

4 A Guide to Weight Loss

muscleandperformancemag.com 5

Muscle & Performance Presents A Guide to Weight Loss is printed in the U.S.A. © 2014 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly prohibited. The information in A Guide to Weight Loss is for educational purposes only. It’s not intended to replace the advice or attention of health-care professionals. Consult your physician before making changes in your diet, supplement and/or exercise program. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of the products discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the manufacture, sale and use of such products. MUSCLE & PERFORMANCE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874

You may have picked up this special Weight Loss booklet because you recently looked in the mirror and decided that your body needs more sculpting. Or maybe something other than just that glance in the mirror — an upcoming vacation or holiday, a high school reunion or a competition you’ve signed up for — has prompted you to get serious about your physique. You’velikelytrieddietingtoachievebetterdefinition,perhapswithlittlesuccess.Andyouprobablythoughtyouknewyourwayaroundagym,butthencertain pieces of equipment, like plyometric boxes, became obstacles in your wayratherthanusefulapparatuses.Inthatcase,itmayhelpyoutounlearnbaddietaryhabitsorunchainyourworkoutsfromtheroutine. IncompilingthisGuide to Weight Loss,weunearthedafew“unmethods”to help you in your effort to unleash your physique from your typical training anddietaryhabits.Wecallthemunmethodsbecausetheyshouldfitratherseamlesslyintoyourworkout,supplementandnutritionplans.Hitchyourdrivetothesuggestionsweprovideinthisbooklet,andyoushouldbeabletouncover your best build yet.

— Vicki Baker, Special Projects Editor

Group Publisher Cheryl Angelheart | Special Projects Editor Vicki Baker | Group Advertising Director Donna Diamond | Senior Copy Editor Jeannine Santiago | Designer/Production Manager John Bodine | Contributing Writers MichaelBerg,NSCA-CPT;MikeCarlson;MatthewKadey, MS, RD; Steven Stiefel; Jim Stoppani, Ph.D.; Eric Velazquez, NSCA-CPT | Cover Photo Robert Reiff | Product Photos Courtesy of Manufacturer

P R E S E N T S

Weight LossA Guide to


T heharshrealityisthatleaningdowndemandsdedicationtobothexerciseand diet. When it comes to the latter, you’ve probably heard these rules before:Takeinmoreleanprotein,focusonslow-burningcarbsandeatevery

twoorthreehourstokeepyourmetabolismhummingalong.Hereareeightmoreofwhatweliketoconsider“unrules”becausethey’remorelikecommon-senseeatingideas, easy to incorporate into your life.

1 Embrace Your Inner Iron ChefPreparealmostallyourownmealsandsnacksinsteadoffrequenting

restaurantspeddlingcalorie-overloadedfare.Thisway,youhaveultimatecontrolover the ingredients you put into your body and are better able to eat clean. Inthecourseofaweek,aimtoprepareatleast90percentofthemealsandsnacksyouconsume.Batch-cookitemslikeoatmealandchiliontheweekend.

2 Pump Up the VolumeControlhungerbythevolumeoffoodonyourplate.Gravitatetowardmeals

andsnacksthatprovideplentyofvolumebuthavealowenergy(calorie)density,calculatedbydividingthenumberofcaloriesinafoodbyitsweightingrams.Water-rich foods, namely vegetables and fruits, are ideal. Whole grains, legumes, lean meats andunsweetenedlow-fatdairyareotheritemsconsideredtobelesscaloriedense. When preparing items like salad, pasta, soup, chili, oatmeal and stir-fry, look forwaystoincorporateplentyoflow-energy-densityfoodstoboostvolume.Forexample,replacesomepastawithgenerousamountsofvegetables,adornoatmealandyogurtwithlow-calorieberries,andreplaceflourtortillaswithlettuceleaveswhenmakingwrapsandtacos.

3 Rise and Dine Neverskipbreakfast.Studiessuggestthatthosewhotakebreakfastlightlyare

morelikelytoovereatlateron.Butawell-balancedbreakfastdoesn’tincludeabagelslatheredinjamandwasheddownwithOJ.Uponwaking,yourbodyneedsnourishment from foods that don’t involve an avalanche of carbohydrate calories. Carve out enough time in your morning for a substantial breakfast. Pack in about the same number of calories as lunch and dinner and stick to a 2:1 carbohydrate-to-proteinratio.Bolsterbreakfastproteinwitheggs,wheyprotein,low-fatGreekyogurtorcottagecheese,smokedsalmon,Canadianbaconand nut butters.

CHAPTER ONE

RULES OF LEAN EATING


Friendly FloraWho would have thought that gut microflora, the lowly organisms that colonize our digestive tracts, would become the new weapons against fat loss? In a recent study, it is suggested that supplementing with prebiotics and probiotics may reverse many metabolic effects linked to weight gain and therefore become a potential weapon in the war on weight. Top Secret Nutrition has entered the fray with Probiotic Weight Loss Plus Caralluma Fimbriata & Moringa Oleifera. This probiotic contains 2 billion colony-forming units, plus ingredients for suppressing appetite and boosting energy.

4 Ditch Added SugarsScrapmostofthefoodsinyourdietthatcomewithsweetbaggage.The

averageAmericanisnowpounding19teaspoonsofaddedsweetenersdaily,whichcontributesabout300emptycaloriestothediet.BeyondsodapopandTwinkies,sweetenerslurkineverythingfromsaladdressingstopastasaucestocottagecheese to cold cuts. Because food manufacturers are not required to divulge on nutrition labels howmuchsugarisnaturallyoccurringandhowmuchispumpedintotheproduct,it’svitaltoreadingredientlistswhengroceryshopping. Look out for the many euphemisms for sugar, including high-fructose corn syrup, dextrose, maltodextrin and evaporated cane juice.

5 Start Roughing ItScienceshowsthattowhittleyourwaistline,loadupondietaryfiber.Spiking

yourmealsandsnackswithfiberwilltemperbloodsugarfluctuations,whichdiscouragesfatstorage.MostAmericansonlyconsumeabouthalftheirdailyfiberrecommendation—38gramsformenand25gramsforwomen. Togetthefat-lossedgeyouneed,makeitaprioritytoincludeatleasttwohigh-fiberfoodswithmealsandonefiber-richitemwithsnacks.Looktobeans,lentils,wholegrains,nuts,vegetables,fruits(notfruitjuice!),chiaseedsandwheatbran,ortryafibersupplementtohelpmakeupforanypotentialdietaryshortfall.

6 Eat FatItmayseemparadoxical,butwithoutenoughfatinthediet,yourfat-loss

effortswillsuffer.Consumingfatcanhelpcurbcravingsandovereatingbyslowingdowndigestionandmakingfoodmorepalatepleasing.Sciencealsoshowsthat


some dietary fat is needed to stoke fat-burning metabolism, perhaps by favorably altering hormones. Aim to get about a quarter of your calories from quality fat sources like nuts, seeds, avocado and extra-virgin olive oil. Try adding a couple of slices of avocado to your dinner salad or tossing a handful of almonds into your afternoon yogurt.

7 Go RawAwatershedstudybyHarvardscientistsintheProceedings of the National

Academy of Sciencesshowsthatcookingactuallyincreasestheamountofcaloriesyour body absorbs from food. The authors of the study believe the digestive processrequireslessenergywhenfoodiscooked,allowingmorecaloriesfromthe food to be absorbed. Based on other research, it’s been suggested that the cell wallsofnutsandotherrawplantfoodscouldlockinfats,preventingtheirfullabsorption. Workmoreuncookeditemsintoyourmealsandsnacks.Tossrawsunflowerseedsintoyourbreakfastoatmeal,eatamulticoloredrawsaladwitheverydinnermealandblendfrozenraspberriesintoyourpreworkoutshakes.

8 Drink UpA report in the journal Obesity credited 5 pounds of fat loss in subjects to the

simpleactofincreasingtheirwaterconsumptionto1literadayforayear.Thescientistssurmisethatwell-hydratedcellsmayrevupmetabolism.Greenteaisanotherexcellentcalorie-freewaytokeephydratedbecausepotentantioxidantsinthe ancient beverage may ramp up fat burning. Eachday,aimtodrinkabouthalfyourbodyweightinounces;ifyouweigh170pounds,gulpbackatleast85ouncesofwaterandteadaily.Ifyou’reregularlyworkingupabigsweatthroughexercise,youmayneedevenmorefluids.

Oil for Your EngineYou may know about the virtues of virgin olive oil or the wonders of walnuts, but here’s a source of good fats that may be unfamiliar to you: red palm oil. Derived from the fruit of the oil palm tree (Elaeis guineensis), it is referred to as “red palm oil” because of its natural dark red color. It’s high in beta carotene and lycopene, and packed with tocotrienols (a form of vitamin E). By combining Spectra red palm oil concentrate with GMO-free safflower oil, Top Secret Nutrition has come up with a product that not only is incredible for weight loss but also has very powerful health, wellness and anti-aging benefits.

Protein (4 calories per gram)

If you’re training the way you should be, the rule is to take in 1 to 1.5 grams of protein per pound of bodyweight per day. For a 180-pound guy, that’s 180 to 270 grams daily. If you consume 30 to 40 grams of protein from food and/or shakes at each of your six to seven meals and snacks per day, that number is quite easy to reach. Be sure to take 30 to 40 grams upon waking, 20 to 30 grams preworkout, and 40 to 60 grams or more postworkout to keep strength levels high and to retain and grow as much muscle as possible.

Carbs (4 calories per gram)

To train in the way that you need to for lasting change to your physique, you need carbohydrates for fuel — 30 percent of your calories should come from carbs, even on a fat-loss diet. Consume slow-digesting, fibrous carbs such as whole-grain products, oatmeal, vegetables and fruit at nearly every meal. Faster-digesting sources are desirable only first thing in the morning and postworkout, when your body has a glycogen (stored blood sugar) deficit.

CaloriesYou will burn more fat when your body is operating in a caloric deficit. However, extreme caloric deficits will eventually lead your body to seek fuel from aminos stored in your muscles. As a starting point, aim to consume about 13 calories per pound of your current bodyweight per day. If after a few weeks you find that your body is not responding, cut back to 12, then 11 and so forth.

Fats (9 calories per gram)

Fats are the most calorically dense macronutrients. They are also crucial for digestion, organ function, joint health, etc. Here again, it’s all about choices. Deep-fried, trans-fat-soaked foods offer you no benefits. But the heart-healthy fats in flaxseed, red meat, nuts, seeds, avocadoes and olive oil are great in moderation. In all, 20 to 25 percent of your calories should come from these healthy fats.

NUTRITION F DAMENTALS


M ostfat-lossprogramsplayitonthesafeside,assumingthatpeoplewillonlypushthemselvessohardforsolong.Usethesameoldexercises,justaddafewsupersetshereorthere,sprinkleinsometreadmill

work,shortenyourrestperiodstoX seconds, and you’ve got yourself a plan — a potentially ineffective, formulaic plan. Thisprogramwon’tbabyyouwithbeen-there-done-thatmethodology.Forthenext28days,you’regoingtobesweatyandsore.Andyoumayevenyearnforthemore“routine”workoutroutinesofold.Butforthosewhotrainhard,followthisuniqueprogramtotheletterandfollowaclean-eatingdiet,therewardwillhavebeenworththetoil.Howdoesa3percentreductioninbodyfatsound? Thisthree-days-per-week,high-speed,explosiveweight-trainingworkoutisfarfromtypical.Itusestraditionalliftspairedwithmoredynamicexercises.Suchpairingallowsyoutostimulatemusclewhiletriggeringgreaterfatlossthanthetypicalweight-trainingsessionthat’spairedwithlow-intensitycardio. When you peruse the program, you’ll likely notice the absence of vanity lifts like curls. The reason is simple. The brevity of this program necessitates a more direct focusonallthingsfatburning.Andwhilesingle-jointmovements(likecurls)havetheir place in an overall muscle-building program, they are simply not as effective for burning through fat. Compound exercises like squats and deadlifts use more energy and stimulate moremusclefibersthanisolationmovementsandwillcausethegreatestreleaseofhormonesinthebody,thusallowingyoutoburnmorefatandbuildmoremusclefaster.Also,overtrainingisn’tlikelytobecomeaproblemwhenyoufollowaprogrambased on compound movements. You also can forget about typical higher-rep schemes as a means to greater caloric expenditure. This program keeps you lifting in the muscle-building ranges, withrepsneverexceeding10inaset.Eachweek,theweightloadsgetheavier,placinggreater demand on your muscles and exacting more change throughout the body.

CHAPTER TWO

THE LEAN ROUTINE

Power Clean

Photo

s by R

ober

t Reif

f


DAY ACTIVITY

1 Explosive/Dynamic Weight Training

2 HIIT Cardio


4 HIIT Cardio


6 Rest or Additional HIIT Session

7 Rest or Additional HIIT Session

LEAN ROUTINE: WEEKLY PLAN

Week 1 Week 2 Week 3 Week 4

EXERCISE SETS/REPS SETS/REPS SETS/REPS SETS/REPS

Barbell Squat 1/10 1/8 1/8 1/6

High-Knee Run* 30 seconds 45 seconds 45 seconds 60 seconds

Two-Arm Dumbbell Row 1/10 1/8 1/8 1/6

Skater Hop* 30 seconds 45 seconds 45 seconds 60 seconds

Deadlift 1/10 1/8 1/8 1/6

Box Jump* 30 seconds 45 seconds 45 seconds 60 seconds

Incline Dumbbell Press 1/10 1/8 1/8 1/6

Bicycle Crunch* 30 seconds 45 seconds 45 seconds 60 seconds

Power Clean 1/10 1/8 1/8 1/6

Dumbbell Shadowbox* 30 seconds 45 seconds 45 seconds 60 seconds

One-Arm Overhead Press 1/8 (per side) 1/8 (per side) 1/6 (per side)

Jump Rope* 45 seconds 45 seconds 60 seconds

Reverse Lunge 1/8 1/6

Exercise-Ball Pull-In* 45 seconds 60 seconds

Flat-Bench Dumbbell Press 1/6

Burpee* 60 seconds

* Rest 90 seconds after completing this exercise.NOTE: Perform entire circuit two or three times through (or four if you’re up to the challenge) to complete a full workout.

Dumbbell Shadowbox


Bicycle Crunch

Photo

s by R

ober

t Reif

f

Box Jump

Inaddition,studiesshowthatliftingheavyweight(six-toeight-reprange)whileusingshorterrestperiods(60secondsorless)candrasticallyaffectyourmetabolism.Translation:Theseworkoutswillkeepyouburningfatlongafteryou leave the gym. The distinguishing characteristic of this program lies in the inclusionofactiveandexplosiveexercisesthatplacewhatisperhapsanunfamiliardemandonyourmusclesandcardiovascularsystem.Theseexercises,whichfolloweachtraditionallift,shouldbeperformedasquicklyaspossiblewithoutsacrificingtechnique—thinkquantityplusquality.Counthowmanyrepsyougetforeachofthedynamicexercisesthefirsttimethroughandusethatnumberasyourstandardonfollowingsets.Ifyouget20boxjumpsdonein30secondsonyourfirstset,forexample, aim to get at least that number the next time. Don’tworry,thisprogramdoesn’tignoreabdominaltraining.Afterall,what’s


the point in getting lean if your fat loss onlyrevealsaflat,one-dimensionalsetofabs?However,insteadofmultiplesetsofcrunches, you’ll perform more dynamic movementsthatforceyourabstoworkinwaysyoumightnotnormallyaskthemto. Traditional moves are substituted forexerciseslikebicyclecrunches,whichhit all areas of your rectus abdominis and obliques, and exercise-ball pull-ins (inwhichyougetinamodifiedpush-upposition,handsonthefloor,feetonaball,andbringyourkneestoyourchest),whichrecruityourdeeptransverseabdominiswhilealsotaxingyourstubbornlowerabs. Where volume is concerned, you’ll add one traditional and one dynamic exerciseeachweek.You’llalsoextend

the length of time spent on the dynamic exercises, going from 30secondsinWeek1to60secondsinWeek4.Here’swhatwillseparatethealso-ransfromtheshreddedcrowd:Youcanrunthrougheachworkouttwiceinasession for moderate fat loss, but threerun-throughs(orevenfour)are recommended for those really looking to get peeled. You decide. You have a lot of things going for you in the next month. Progression willhaveyougoingheavier,workingharder,addingexercisesandrestinglessastheweekspass.This departure from your normal routine is guaranteed to kick-start your metabolism and set you on theroadtofitness.

Incline Dumbbell Press

Cardio


Adding fat-burning firepower with a low-volume, high-intensity approach to cardio is a must for maximum fat loss, so we are prescribing what has become the standard for hardcore trainers: high-intensity interval training. By performing all-out sprints (95 to 100 percent max effort), you tap into your fast-twitch muscle fibers, which have the greatest potential for growth. This helps you burn through more carbohydrates and results in greater excess post-exercise oxygen consumption. Of course, calorie burn during a steady-state run may be higher, but remember that your goal is to get out of your normal zone and extend that burn — to turn your body into a machine that is increasingly more efficient at staying lean. That is why high-intensity interval training is the method of choice in this plan.

Cardio Guidelinesn Warm Up: Do a two-minute slow jog to warm up.

After your final interval, cool down with a two-minute slow jog.

n Frequency: Perform cardio workouts a minimum of two days per week and a maximum of four, using the mirror as your guide (i.e., is the fat peeling off?).

n Intensity: Because these workouts are short in nature, your sprints should be near max speed to burn through the most carbohydrate stores.

n Mode: Sprints can be performed on a treadmill or outdoors, your choice. In either case, maximum effort is required.

ZONED CARDIO

WEEK WORK RECOVERY INTERVALS

1 Sprint – 30 seconds Slow jog – 90 seconds 8





I nadditiontopropertrainingandnutrition,hereareingredientsthatworkviaanumberofanglestoattackbodyfat.Byknowingwhatthemostpopularfat-burning elements actually do, you can pick out better products to mix or match

in order to get the job done right.

CAFFEINE Sure, caffeine is a stimulant that makes you more alert, but it also helps dieters byboostingthenumberofcaloriesthebodyburnsandbluntinghunger(whichdecreasesthenumberofcaloriesconsumed).Inaddition,caffeineworksdirectlyonfatcells.Itbindstothemandincreasestheamountoffatleavingthemwhiledecreasing the amount stored in them. Take100to400milligramstwoorthreetimesperdaybetweenmeals,withthefirstdoseinthemorningbeforebreakfast.Onworkoutdays,takeonedose30to60minutesbeforeworkouts.

CAPSAICIN Capsaicin is the natural plant chemical that gives spicy peppers, like chili peppers,theirheat.Itincreasescalorieburnbecauseitraisesnorepinephrinelevels,whichinturnrampsupmetabolicratewithoutaffectingheartrate

orbloodpressure.AstudyfromtheUniversityofOklahomafoundthatsubjectswhotookasupplementthatcontainedcapsaicin

and caffeine burned more calories during exercise and after. Capsaicin also reduces hunger and food intake.

Look for capsaicin or cayenne-pepper supplements that list Scoville thermal units or heat units and take enoughtosupply40,000to80,000units.Takeit30minutesbeforemealstwoorthreetimesperday,withonedose30to60minutesbeforeworkouts.

CHAPTER THREE

IMAGINABLY HELPFUL SUPPLEMENTS TO FRY THE FAT


CARNITINE Carnitineisan“amino-acid-like”moleculethat’sacriticalcomponentofthecomplextransportsystemthatbringsfatintothemitochondriaincells,whereitgetsburnedawayforgood.Severalstudiesconfirmthatsupplementingwithcarnitineincreasesthe amount of fat that the body burns. RegularL-carnitineorL-carnitineL-tartratearebesttakenwithfoodthatspikesinsulinlevels,likewheyproteinandcarbs.Take2to3gramsofeitherofthoseformswithpreworkoutandpostworkoutmeals.Thebodybetterabsorbsacetyl-L-carnitine,soifthat’stheformyouchoose,take1to2gramsbetweenmeals.

CONJUGATED LINOLEIC ACID CLAisanaturallyoccurringhealthyomega-6fat.Numerousresearchstudiesconfirmthatitenhancesfatlosswhilesimultaneouslyboostingmusclegrowthandstrength.CLAencouragesthebodytoburnfat;itworksprimarilybyinhibitinganenzymethatwouldotherwiseallowfatcellstobetakenupfatfromthebloodstreamandstoredas body fat. Burning more fat for fuel also spares the burning of amino acids from musclefibers,whichhelpsmaintainandbuildmoremuscle. Take 2to3gramsofCLAwithmealstwoorthreetimesperday.

FISH OIL Fishoilisoneoftherichestsourcesoftheessential omega-3 fats eicosapentaenoic acid and docosahexaenoic acid. These healthy fats directly turn on genes that increase fatburningwhileturningoffgenesthatnormally increase fat storage. Evidence also

One Serious SupplementGarcinia cambogia, derived from the fruit of a subtropical plant, is one weight-loss supplement that has caught the attention of the mainstream media in recent years because it has been shown in some studies to enhance weight loss. Now, Top Secret Nutrition has added several well-researched, mood-enhancing ingredients to what may be considered the best weight-loss product on the market. Garcinia Cambogia Extract With Positive Mood Support not only helps suppress appetite, limit fat accumulation and boost metabolism, but it also may help you feel better and less stressed while doing so, making it easier for you to stay on track.


suggests that they boost testosterone production, among a laundry list of other benefits.

Take2to3gramsoffishoilwithmealstwoorthreetimesperday.

GREEN-TEA EXTRACT Green-tea extract is a super supplement. Research confirmsthatit’seffectiveforfat burning by boosting the number of calories you burn each day. The main active ingredients are catechins, particularlytheoneknownas

epigallocatechin gallate. EGCG inhibits an enzyme that normally

breaksdownnorepinephrine,whichisaneurotransmitter and a hormone related to adrenaline that speeds up processes in the body, including calorie and fat burning. The more norepinephrine you have in your bloodstream, the higher your resting metabolism. Tohelpkeepyourmetabolismfiringonallcylinders,take 500to1,000milligramsofgreen-teaextractstandardizedforEGCGtwoorthreetimesperday,withoneofthosedoses30to60minutesbeforeworkoutsontrainingdays.

FORSKOLINThis is the active compound in the herb Coleus forskohlii.Forskolinenhancesfatlossbyactivatingaprocessallowingfatstoredinfatcellstobebrokendownfor use as fuel, augmenting thyroid-hormone production to keep metabolic rate turnedup,aswellasrelaxingbloodvesselsandboostingtestosteroneproduction.Onestudyreportedthatoverweightmenwhotookforskolinfor12weekslostconsiderably more body fat and had higher levels of testosterone than a placebo group. Take a Coleus forskohlii supplementstandardizedto20to50milligramsofforskolinperdosetwoorthreetimesdailybetweenmeals.

GARCINIA CAMBOGIAThispotentfat-fightingsupplementcomesfromthefruitofthesubtropicalGarcinia cambogiatree.Theactiveingredientishydroxycitricacid,whichhelpspreventthebodyfromaddingtofatstoresinthreeways:1)Ithelpspreventthe


calories you consume from being stored as body fat by blocking an enzyme that is necessarytoconvertconsumedcarbsintostoredfat,2)ithelpsreduceappetitesoyoutakeinfewercaloriesinthefirstplaceand3)itencouragesthebodytopullmorefatfromstoragewhenyouexercise. Take500to1,000milligramsofGarcinia cambogia before meals, three times per day.

GLUCOMANNANWhentakenwithwater,thiswater-solublefiberexpands,fillingthestomachandgivingasenseoffullness.Glucomannanalsodelaysstomachemptying,slowingthedigestion and absorption of nutrients, including carbohydrates. This leads to more stablebloodglucoselevelsandpreventsmajorspikesininsulin,whichfurtherhelps to prevent fat storage. Glucomannan also binds to bile acids in the gut, the effectofwhichfurtherhelpspreventfatgain.Onestudyreportedthatmenandwomensupplementingwithglucomannanwhilefollowingacardioandweight-trainingprogramforeightweekslostabout10poundsofbodyfat. Take 2 grams of glucomannan about an hour before meals.

RASPBERRY KETONESRaspberry ketones are aromatic compounds found in red raspberries that have asimilarstructuretocapsaicinandthereforeworkinasimilarmannertoburnbodyfat.Studieshaveshownthatraspberryketoneseffectivelypromotefatlossbyenhancingnorepinephrinelevels.Anotherwaythatraspberryketonesmayworkisby activating hormone-sensitive lipase, releasing fat into the bloodstream so that it can be burned for fuel by other tissues such as muscle cells. Take 100to200milligramsofraspberryketonestwicedailybeforemeals.

GUARANAGuaranaplantseedscontainmorecaffeine(4to8percent)thancoffeebeans(1to2.5percent),soit’swidelyusedforitsstimulatoryeffects. Although not yet studied as much as coffee, initial reports are that guarana also can improve alertness, memory and resistance to fatigue. Forthesereasons,guarana is a popular addition to energy drinks.


Startwith200to400milligramsofguaranaextractwithbreakfastandagainwithlunch,ifdesired.Ifyoutolerateitwell,youcantakeupto600milligramstwicedaily.Thosewhoarepregnantorhaveinsomnia,hypertensionordiabetesaregenerallynotencouragedtosupplementwithguarana.

PHASEOLUS VULGARIS (WHITE KIDNEY BEAN) EXTRACTAn extract of Phaseolus vulgaris (whitekidneybeans)caninhibittheactivityofanenzymethatbreaksdownstarches(fromfoodslikepasta,potatoes,breadsandcereals)fordigestion.Thishelpstopreventthesecarbsfrombeingabsorbedbythebody.Clinicalstudiesshowitsefficacyforreducingthenumberofcarbsabsorbedwhenitistakenabout30minutesbeforemeals—thiskeepsbloodglucoseandinsulinlevelslower,andcanleadtogreaterfatloss. Take 1to3gramsabout30minutesbeforeeatinghigh-carbmeals.

All-Star LineupToday’s dieter has a lot to choose from when it comes to weight-loss help. Supplements may include effective ingredients like white kidney-bean extract, green-coffee extract, guarana and raspberry ketones. Top Secret Nutrition’s Extreme Jitter Free Fat Burner includes all those and more — everything that you would want in a fat burner but without heavy stimulants or harmful ingredients. It is designed to stimulate the body’s natural metabolism and affect carbohydrate absorption, all while giving you natural, long-lasting energy throughout the day.


GREEN-COFFEE EXTRACT Thelatestbuzzinfatlossisgreen-coffeeextract,whichyoucantakeasasupplementordrinkasabeverage(withouttheflavorofcoffee).Green-coffeeextract, derived from unroasted coffee beans, contains chlorogenic acid, a critical component for fat loss that’s diminished by the roasting process. Chlorogenic acid workssynergisticallywiththecaffeineinthebeanstoburnupthefatfreedfromfatcells.Severalclinicalstudiesconfirmthatsupplementingwithgreen-coffeeextractleadstosignificantfatloss. Lookforproductsthatcontain200to400milligramsofgreen-coffeeextractthat’sbeenstandardizedto50percentchlorogenicacid,andtakeittwoorthreetimesadaybetweenmeals,withthefirstdoseinthemorningbeforebreakfast,andtakeonedose30to60minutesbeforeworkouts.

SYNEPHRINEThe main active ingredient in the Citrus aurantium plant, synephrine has been shownbyresearchtoboostmetabolicratewithoutsignificantlyelevatingheartrateorbloodpressure.Italsohelpstoenhancefatlossbystimulatingreceptorsonfatcellstoreleasemorefatandbybluntingappetitesothatyoueatfewercaloriesthan you burn each day. Take5to20milligrams(fromastandardizedCitrus aurantiumextract)ofsynephrinetwoorthreetimesperdaybetweenmeals,withthefirstdoseinthemorningbeforebreakfast.Onworkoutdays,takeonedose30to60minutesbeforeworkouts.


Boostingyourmetabolismbytraininghardinthegymwillhelpyougetleaner,strongerandmoremuscular.But,asanyonewhohaskeptsweatinglongafterthepostworkoutshowerknows,metabolicratedoesn’treturn

tobaselinetheminuteyoudropthelastweight.Evenbetter,workingoutisn’ttheonlywaytoraisemetabolism;thereareavarietyoftechniquesthatwillcrankupyourbody’snaturalfat-fightingmachineryforlonger,keepingyourinternalflameburning around the clock.

1 Focus on ProteinProtein—youknow,thestuffyourmusclesaremadeoutof—iscalledthermic

food,meaningthatthebodyhastousealotofenergytobreakitdownandputittouse.Therefore,consumingadietrichinprotein(atleast1gramperpoundofbodyweightperday)cannaturallyraiseyourmetabolismbecauseyourbodyhastoworkovertimetobreakitdown.What’smore,proteinwillprovideplentyofaminoacids to build and repair muscle.

2 Lift to FailureNewresearchshowsthattrainingtofailurewithlighterweightandhigherreps

hasaboutthesameeffectongrowingmuscleasheavyweightprotocolswithfewerreps, so long as subjects trained to failure. Whatever route you choose to go, you’re goldenbecausemuscleisametabolicallyactivetissuethatwillhelpyourbodyburnmore calories at rest throughout the day.

3 Drink UpHydrationiskeyforkeepingprettymucheverybodilyfunction—including

musclebuildingandfatburning—runningsmoothly,buthavingafewcupsofcoldwateratkeytimescanhelpyougetleanerinanotherway.Onestudy,publishedinThe Journal of Clinical Endocrinology & Metabolism, found that drinking a little bit morethantwocupsofcoldwateronanemptystomachboostedmetabolismby30percent.Evenbetter:Drinking16ouncesofwaterbeforemealscanhelpyoureduce overall calorie consumption.

4 Do IntervalsHigh-intensityintervaltrainingisthebestwaytoscorchbodyfatinahurry.HIIT

burns a fair number of calories during exercise, but the spike in metabolism that it createsprovidessustainedfatburningoverthenext24to48hours,whichisperfectfor those seeking long-term change.

CHAPTER FOUR

LEASH YOUR METABOLISM

Documents

PRESENTS A Guide to Weight Loss › static-fitness › muscle_pdfs › ... · 2017-05-26 · reserved. Reproduction in whole or in part without permission is strictly prohibited