Supplements are not required to lose weight; however, they can help to speed up the process. Having a plan and a concrete goal is paramount to a successful weight-loss plan. There are essentially two ways to lose weight. Decreasing the amount of calories taken in will create a caloric deficit, which is required for weight loss. Increasing the amount of calories burned will further force your body to metabolize existing fat stores for energy. Doing both of these simultaneously will lead to the fastest and safest weight-loss results.
Step 1
Pick a workout and diet plan that is realistic for your lifestyle. Many free resources for men and women are available at Bodybuilding.com. There are some good e-books that give diet, training, and supplementation guidance, such as Xtreme Lean from Jonathan Lawson and Steve Holman or Combat the Fat, from the "Muscle Nerd" Jeff Anderson. As an alternative, you can also get a diet and fitness program from your personal trainer.
Step 2
Purchase supplements to support your fat loss goals. Choose a fat burner with 200 mg of caffeine and 300 mg of EGCG extract from green tea. If you cannot take caffeine supplements try Fucothin by Garden of Life. In addition, Jeff Anderson the "Muscle Nerd" recommends the following supplements: 1 g of CLA (conjugated linoleic acid), 1 g of fish oil, 1 tsp. of flax oil, and 1 g of L-carnitine, three times a day each.
Step 3
Purchase a whey protein supplement to provide meal replacement snacks between breakfast, lunch, and dinner. Quality whey proteins include Jay Robb, Optimum Nutrition, and Dymatize Elite. Use two to three servings per day to support your dietary protein needs. Protein has a thermic effect, which can help to promote fat-burning.
Step 4
Start with 30 minutes of cardiovascular activity three times a week. Increase activity as needed, up to five or six days a week for 45 minutes. Do not exceed one hour of cardio at once. Always take at least one day off from all training and cardio to allow your body to recover.
Step 5
Drink plenty of water. Make a habit of carrying a water bottle with you. Sipping water will keep hunger at bay and rehydrate your body as it sheds the pounds.
Step 6
Eat whatever you want for one or two meals once a week. When it comes to dieting, not only do cheaters win, but not cheating might be detrimental to your results. Creating a small spike in calories about once a week allows your body to recover physically and psychologically from the stress of dieting. It also prevents your body from down-shifting metabolism to meet your new caloric-intake. If this happens you will burn less and less fat at lower and lower caloric intake levels.
Things You'll Need
- Fat burner supplement
- Protein supplement
- Water
- Workout plan
- Diet plan
- Cardio
- Goal
References
- Homemade Supplement Secrets, Jeff Anderson, CQC LLC, 2008
- Combat the Fat, Jeff Anderson, CQC LLC, 2008
- Fat Loss Guide - Bodybuilding.com
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