Along with a low fat and varied diet, some natural supplements may aid your quest to become physically fit. These supplements won't magically tone you, but when added to a regular exercise or weight-lifting routine and healthy diet, they can help you build muscle and lose fat. Before taking supplements, consult your doctor to ensure you safely can use them.
Step 1
Take a creatine supplement. Start by taking a loading dose for one week, which is 5 grams of creatine, four times a day. After one week, take 2 to 5 grams of creatine daily, suggests the University of Maryland Medical Center. Creatine may help build lean muscle mass, but talk with your doctor before taking it to ensure it is safe for you.
Step 2
Consume a leucine supplement. Leucine is an essential amino acid that may increase muscle protein synthesis after a workout, which means it may help build muscle, according to a 2011 study published in the "American Journal of Clinical Nutrition."
Step 3
Drink two to three cups of green tea daily, or take a green tea supplement. The University of Maryland Medical Center states that 100 to 750 milligrams make for a standard daily dose of green tea extract supplement. This supplement may speed up your metabolism and can aid in fat burning.
Tips and Warnings
- Add weight lifting to your exercise routine, if you have not already. Building muscle will help you burn fat and to become more toned.
- Do not take supplements without first checking with your doctor to ensure they are safe for you to consume. Even natural supplements and amino acid supplements can interact with various medications or may be unsafe for individuals with certain medical conditions.
References
- University of Maryland Medical Center: Creatine
- "American Journal of Clinical Nutrition"; Leucine-Enriched Essential Amino Acid Supplementation During Moderate Steady State Exercise Enhances Post-Exercise Muscle Protein Synthesis; S.M. Pasiakos, et al.; 2011
- University of Maryland Medical Center; Green Tea; Dr. David Zieve; September 2010
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