Lose Weight For Summer: Top Five Supplementation Tips For Optimal Body Composition

By Poliquin Editorial Staff

4/26/2012 1:39:32 PM

Lose fat fast by supplementing with nutrients that will help your body be a fat burning machine. Best body composition results will come if you strength train, are active on a regular basis, and round out smart eating with key supplementation. Although the supplements covered in this article will help anyone and everyone with body composition, you really need to focus fat loss around a training program and clean eating as well.

This article is the last part in a three part series of fat loss tips. Just as I mentioned in the previous articles, it’s very difficult to out-train a poor diet, and it’s impossible to out-supplement a poor diet if you don’t train. 
There is no magic pill that will melt fat from your body without causing serious damage to health, but you will definitely have better fat loss results by supplementing with key nutrients. Yes, there are all kinds of unique nutrients that you may want to cycle into a well-planned diet and strength training program to cut fat, but those are not the point of this article either. This article will give you my top five supplement strategies for optimal body composition and fat loss.

The Run Down on Supplementation for Fat Loss
The point of supplementation is to help you avoid deficiencies that may arise from even the best, well planned diet. Supplementation to support fat loss is based on the desire to assist the body in the following physiological mechanisms:
1)    Help the body use the fat stores you have for fuel
2)    Increase insulin sensitivity and glucose health
3)    Elevate protein synthesis
4)    Detoxify and remove toxins
5)    Support optimal hormone levels for fat loss

Tip #1: Take Omega-3 Fish Oil
If you only take one supplement, it should probably be omega-3 fish oil unless the majority of your dietary fat intake is from  omega-3 fats. Yes, you must supplement with fat to lose fat! There’s evidence that omega-3s are anabolic and will build muscle too. 

Omega-3 fats are so important because all the cells in the body are made up of a double layer of fats, and the fat that makes up those layers dictates how well your metabolism will work. If the cell layers are made up of healthy omega-3 fats, they will be more sensitive to insulin. This allows the cell receptors to bind more easily, which improves energy use and fat burning. If your cells are made up of unhealthy fat, they will not bind with insulin easily, which leads to fat gain and elevated cortisol—the stress hormone.

Studies show that supplementing with omega-3s significantly increases lean mass, while decreasing body fat at the same time. Omega-3 fish oil improves the body’s testosterone-to-cortisol ratio by lowering cortisol and it turns on the fat burning genes, while turning off the lipogenic or fat storing genes. For example, one of the reasons people lose muscle mass and have poorer brain function as they age is that the gene signaling pathways that tell the body to start protein synthesis or make connections in the brain no longer “turn on” unless certain nutrients are present. Two of the most important nutrients are omega-3 fats and high-quality protein.

Research studies into omega-3 intake are few but there is evidence that even a small dose of 1.8 grams of fish oil a day for three months can increase fat burning by 22 percent, which suggests that long-term fat loss would be significant. Other studies have shown 2  to 4 kg drops in body fat from taking 3 grams a day of fish oil for three months, which although not huge, would certainly be more dramatic if paired with exercise and a careful diet.

I typically recommend taking 1 to 1.5 grams of omega-3s per percent of body fat for quick weight loss. This means that if you have 20 percent body fat, you would take at least 20 grams of  omega-3s a day. If you want to take a conservative approach, start with 1 to 2 grams and gradually increase. Let it be said, that I have seen the most dramatic fat loss with larger doses.

Tip #2: Take a Probiotic
Take a probiotic to lose fat fast. Probiotics aid digestion and support gastrointestinal health so that the body detoxifies better. A probiotic will help you lose fat, have more energy and feel better. Probiotics are the tiny bacteria that naturally occur in the gut, but they can be easily overwhelmed by unhealthy bacteria like E. coli, chemical pollution such as heavy metals, oxidative stress, or high cortisol.

It’s very difficult to lose weight if you don’t have a healthy gut for two interrelated reasons. First, more than half of the neurotransmitters that send messages from the brain to cells and hormone receptors throughout the body are made in the gastrointestinal lining. If you have unhealthy bacteria in the gut, it will negatively influence the production of neurotransmitters, leading to poor cognitive function, low mood, and low motivation. Lack of motivation and poor energy will leave you with a lack of drive to exercise and eat well. Low mood and depression can also frustrate your fat loss goals.

The second reason gut health is essential is that it will improve digestion and help you feel better. You will feel more energetic because your neurotransmitters will be firing at optimal levels, and your metabolism will be supported so that nutrients get absorbed and used by the body in an effective manner.

Probiotics are very effective at aiding the body to detoxify because increasing the amount of good microflora in your gut will significantly increase glutathione, which is the number one internal antioxidant in the body. When you have more glutathione you will be healthier, leaner, and much more resistant to chronic disease.

Tip #3: Take BCAAs and Whey Protein
Boost protein intake throughout the day by taking branched-chain amino acids (BCAAs) and whey protein. Research shows that eating a large dose of high-quality protein multiple times throughout the day is associated with lower body fat percentage. For example, a recent study found that people who reached a high-quality protein “threshold” that was defined as at least 10 grams of essential amino acids (EAAs) more often during the day, had less visceral belly fat and less total fat.

High-quality protein is necessary because you get more bang for your calorie buck by eating this kind of protein since it contains more EAAs per gram of protein. Greater EAA and protein intake helps maximally stimulate protein synthesis, raise metabolic rate, and make the cells more sensitive to insulin.

For the fastest, healthiest fat loss, it’s best to approach protein intake from a number of angles. First, you should eat high-quality animal protein at meals because this will provide omega-3 fats and other nutrients like carnitine, creatine, and carnosine that support body composition and performance. Second, supplement with a protein such as whey after training and if your protein is lacking at meals. Third, take BCAAs during and after training to boost total amino acid intake and lose fat. Research shows that in a large study of 4429 people, those with higher BCAAs in their diets were leaner and had much less chance of being overweight than those with lower BCAA intake.

Tip #4 Get Enough of the Big Three: Zinc, Magnesium, Vitamin D
Get enough zinc, magnesium, and vitamin D—these nutrients are extremely important for fat loss and metabolism. If you are low in any one of these three, which you probably are unless you make an effort to supplement with them, your fat loss attempts will be blunted.

Adequate vitamin D in the body will increase fat burning directly, but it also suppresses the production of enzymes that cause the body to store fat. There’s evidence that higher vitamin D suppresses hunger and increases insulin sensitivity, leading people to eat less. Magnesium also makes the cell receptors more sensitive to insulin, and this mineral has been shown to be inversely linked to body fat—higher magnesium means you’ll be leaner. But the real benefit of raising your magnesium levels is on  physical performance, sleep, and cardiovascular health.

Magnesium calms the nervous system and helps regulate heart function, which is why raising magnesium will help you sleep better. Research shows that raising daily magnesium intake to 500 mg can lead to less anxiety in subjects who suffer from insomnia, thereby allowing them to sleep better. An added benefit of less anxiety and better rest is less of the stress hormone cortisol, which hinders fat loss when elevated.

Zinc also plays a primary role in insulin health by improving the production of enzymes that protect the cells, and it helps detoxify inflammatory biomarkers that get in the way of metabolic function. Low zinc can cause numerous other health problems including poor brain function, cancer, and heart disease.

To ensure you get enough of the Big Three, it’s best to supplement with each nutrient separately for the following reasons:
•    Most people need to take 2,000 to 5,000 IUs of vitamin D a day to ensure their levels are above 30 ng/ml, which is a minimal healthy level. Some people will benefit more from a higher dose taken twice weekly. For best results, get your level tested and supplement accordingly.
•    It’s best to take a blend of different magnesium forms such as magnesium bound with fumarate, glycinate, taurate, and ororate. These forms are better metabolized and more effective in the body than cheaper forms such as magnesium oxide.
•    Depending on how low your zinc level is, you may be able to rely on a multi-vitamin for it, but those with abysmally low levels should supplement with zinc for a few months, and then get their levels tested because this is a nutrient that can build up to toxic levels.

Tip #5: Support Detoxification with B Vitamins and Methylated Folate
Support detoxification and fat burning by ensuring you have adequate B vitamins. Although there are a bunch of fat-burning nutrients I could recommend for the last tip—carnitine, taurine, alpha lipoic acid, green tea, coffee, fenugreek—none of those will be as beneficial if you don’t get enough B vitamins.

B vitamins are necessary to detoxify environmental toxins and excess hormones such as estrogen. People who eat a high protein-diet or take extra BCAAs increase their demand for B vitamins, which takes away from the pool needed for detox and may inhibit weight loss. Vitamin B6 is necessary for proper protein metabolism, the use of muscle glycogen for energy (critical for athletes), and the detoxification of hormones such as cortisol.

Additionally, a majority of the population is genetically predisposed to be unable to process folic acid or B9 effectively. If you have this genetic variation, you will need a methylated form of folic acid that can bypass the problem. Low B9 can lead to poor detoxification and high levels of homocysteine, which put you at risk for cardiovascular disease.

B6, B12, and B9 also promote the removal of estrogen down a pathway that is less likely to cause cancer. Effective removal of estrogen will help with fat loss because higher estrogen levels correlate with higher body fat. Plus, the enzyme aromatase, which turns testosterone to estrogen in the body, is higher if you have more body fat. 

Once you have the B vitamins covered, research shows that other nutrients such as green tea, magnesium, and alpha lipoic acid are that much more effective for fat loss because the building blocks for detox are in place. Start with a B complex that includes a methylated B9 for best results.

References
Loenneke, J., Wilson, J., et al. Quality of Protein Intake is Inversely Related with Abdominal Fat. Nutrition and Metabolism. 2012. 9(5).

Qin, L., Xun, P., Bujnowski, D., Daviglus, M., Van Horn, L., Stamler, J., He, K. Higher Branched-Chain amino Acid Intake is Associated with a Lower Prevalence of Being Overweight or Obese in Middle-Aged East Asian and Western Adults. The Journal of Nutrition. 2010. 141(2), 249-254.

Soares, M., Murhadi, L., et al. Mechanistic Roles of Calcium and Vitamin D in the Regulation of Body Weight. Obesity Review. 2012. Published Ahead of Print.

Prasad, Ananda. Zinc Deficiency. British Medical Journal. 2003. 326, 409-410.

Ortega, R., Rodriguez, E., et al. Poor Zinc Status is Associated with Increased Risk of Insulin Resistance in Spanish Children. British Journal of Nutrition. 2012. 107, 398-404.

Nielsen, F.H. Magnesium, Inflammation, and Obesity in Chronic Disease. Nutrition Review. 2010. 68(6), 333-340.

Andreasen, A., Larsen, N., et al. Effects of Lactobacillus Acidophilus NCFM on Insulin Sensitivity and the Systemic Inflammatory Response in Human Subjects. British Journal of Nutrition. December 2010. 104(12), 1831-1838.

Kadooka, Y., Sato, M., et al. Regulation of Abdominal Adiposity by Probiotics (Lactobacillus Gasseri SBT2055) in Adults with Obese Tendencies in a Randomized Controlled Trial. European Journal of Clinical Nutrition. 2010. 64, 636-643.

Noreen, E., Sass, M., Crowe, M., Pabon, V., Branauer, J., Averill, L. Effects of Supplemental Fish Oil on Resting Metabolic Rate, Body Composition, and Salivary Cortisol in Healthy Adults. Journal of the International Society of Sports Nutrition. 2010. 7(31).

Smith, G., Atherton, P., Reeds, D., Mohammed, B., Rankin, D., Rennie, M., Mittendorfer, B. Dietary Omega-3 Fatty Acid Supplementation Increases the Rate of Muscle Protein Synthesis in Older Adults: a Randomized Controlled Trial. American Journal of Clinical Nutrition. 2010. 93(2), 402-412.

High Intensity Resistance Training Increases Fat Burning At Rest Even Without Dieting

Performing High-Intensity Interval Resistance Training (HIRT) can increase the amount of fat you burn when not exercising or dieting.  It has been known for ages that performing hypertrophy style (8-12 reps) or circuit training with short rest interval improves your body composition by increasing or maintaining your muscle mass whilst burning fat stores, the holy grail, however you may be better off increasing the intensity of your workout even further.
A recent study from Italy tested the acute effects of HIRT vs. traditional resistance training (TT) on resting energy expenditure and amount of fat burnt for 22 hours post-exercise.  Seventeen trained males carried out HIRT and TT protocols. The HIRT technique consists of using a weigh that the subjects could lift a maximum of 6 repetitions, 20 seconds rest, then as many as possible (usually 2/3 repetitions), 20 secs rest, then as many as possible again.  This counted as one set and the subjects performed two or three sets, with two to three minutes rest between sets.  The subject performed one leg exercise, one chest exercise and one back exercise for a total of 7 sets. The training session lasted approximately 32 minutes (including the warm up period).  The TT technique consisted of eight exercises of 4 sets of 8 – 12 repetitions with one/two minutes rest with a total amount of 32 sets.  This training session lasted approximately62 minutes (including the warm up period).

The researchers measured resting energy expenditure and respiratory ratio (which predicts energy source) for22 hours after the training session. They found that HIRT showed a greater significant increase energy burnt after the session and that more fat was used as an energy source.
This study suggests that shorter HIRT sessions may increase the amount of energy you burn afterwards and the amount of fat used as that energy source.
The shorter exercise time commitment may help to reduce one major barrier site to not being able to exercise, having enough time.

Reference:
Paoli et al (2012). High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals. Journal of Translational Medicine.10:237

Is Your Belly Infested With Toxic Bugs?

Within your gut reside roughly 100 TRILLION living bacteria and maintaining the ideal ratio of “good bacteria” (known as probiotics) to “bad bacteria” is now gaining recognition as perhaps the single most important step you can take to protect your health and further along your fat loss goals.

With specific regard to fat loss, while the ideal healthy ratio of “good” to “bad” bacteria in your gut is 9 to 1, virtually every study performed on the obese population analyzing gut bacteria found higher instances of “bad” bacteria and lower levels of “good” bacteria within these individuals. That's a far cry from the ideal 9 to 1 ratio and you can bet it's DEFINITELY a big reason why these folks are overweight and struggling to lose their stubborn belly flab.

That said, correcting this imbalance can have an IMMEDIATE waist-slimming effect as a recent double-blind study published in the European Journal of Clinical Nutrition found that test subjects who took active measures to re-balance their gut bacteria ratio were able to reduce their abdominal fat by nearly 5 percent, while the “control” group experienced no positive changes in body fat levels at all.

So what exactly CAN you do to re-balance your gut bacteria ratio and begin experiencing these belly-flattening benefits for yourself?

With research suggesting that probiotic supplementation is even more important to your health than taking a daily multi-vitamin, and the fact that inadequate probiotic levels have been linked through research to more than 170 different diseases and health issues, including obesity and weight gain, we truly believe that EVERYONE should be taking a probiotic daily, ongoing, to continually fight against the bacteria-imbalancing factors that we are constantly exposed to every single day.
We recommend Probiotic Eleven.
 
 
Q:  What specifically makes Probiotic Eleven the best probiotic supplement in the industry?
A: A high potency, multi strain probiotic supplement that provides almost 12 billion bacteria per serving. The eleven strains of bacteria in Probiotic Eleven ensure you replenish your gut with a variety of beneficial flora.  Each capsule contains a built-in prebiotic to nourish and spread the bacteria throughout the gut. Lactobacillus strains release unique enzymes which help to break down larger milk proteins for absorption.  Contain Bifidobacterium strains: longum, infantis and bifidum, which help to create B vitamins
With traditional probiotic products, 93% of the cells are DEAD and useless before ever reaching their final destination.
Simply put, dead probiotics don’t and can’t work, and as mentioned earlier, not only are these products a complete waste of your time and hard-earned money, but much more importantly they are robbing you of the critically important health benefits of probiotics while continuing to leave your body in an endangered state.
In addition to that, Probiotic Eleven:

• Is manufactured via a patented allergen-free process
• Is gluten-free and 100% All Natural
• Contains no artificial additives, colors, flavors, preservatives, or sweeteners

Q:  What are the ingredients and amounts used in the formula?

Q:  How do I use this product?
A:  Simply take one or two Probiotic Eleven capsules daily with meals, one capsule just prior to breakfast and one capsule before dinner.
Q:  Is it ok to take this supplement long term?
A:  Yes, absolutely, and that is what is recommended. As mentioned, research suggests that probiotic supplementation is even more important to your health than taking a daily multi-vitamin, and because inadequate probiotic levels have been linked through research to more than 170 different diseases and health issues, including obesity and weight gain, we truly believe that EVERYONE should be taking a probiotic daily, ongoing, to continually fight against the bacteria-imbalancing factors that we are constantly exposed to every single day.
Q:  If I have a medical condition, can I take this product?
A:  Probiotic Eleven is an all-natural formula that is considered safe and extremely effective for nearly everyone. However, if you take prescription medications or have a medical condition, we recommend that you show a bottle of Probiotic Eleven to your physician and/or pharmacist for proper approval.
Q:  How will this product be shipped to me and how quickly?
A:  We will ship your order directly to your home or office and you will have it within 1 to 3 business days.
Q:  Will anything else be sent to me, or billed to me, after I order?
A:  No. But if you want to make use of our auto-ship program, please indicate that when making your order.

Peer-Reviewed Research References

1. U.S. Department of Agriculture,  Office of Inspector General;  FSIS National Residue Program for Cattle, Audit Report 24601-08-KC, March 2010
2. W Kruis, G Forstmaier, C Scheurlen, F Stellaard. Effect of diets low and high in refined sugars on gut transit, bile acid metabolism, and bacterial fermentation; Gut, 1991, 32, 367-371
3. Steinhoff U (June 2005). "Who controls the crowd? New findings and old questions about the intestinal microflora". Immunol. Lett. 99 (1): 12–6.
4. Jean-Pierre Hugot. Inflammatory bowel disease: a complex group of genetic disorders; Best Practice & Research Clinical Gastroenterology, Volume 18, Issue 3 , Pages 451-462, June 2004
5. A Venket Rao, Alison C Bested, Tracey M Beaulne, Martin A Katzman, Christina Iorio5, John M Berardi6 and Alan C Logan. A randomized, double-blind, placebo-controlled pilot study of a probiotic in emotional symptoms of chronic fatigue syndrome; Gut Pathogens 2009, 1:6
6. Huey-Shi Lye, Chiu-Yin Kuan, Joo-Ann Ewe, Wai-Yee Fung and Min-Tze Liong. The Improvement of Hypertension by Probiotics: Effects on Cholesterol, Diabetes, Renin, and Phytoestrogens; Int. J. Mol. Sci. 2009, 10, 3755-3775.
7. Gregory J. Leyer, PhDa, Shuguang Li, MSb, Mohamed E. Mubasher, PhDc, Cheryl Reifer, PhDd, Arthur C. Ouwehand, PhDe. Probiotic Effects on Cold and Influenza-Like Symptom Incidence and Duration in Children; Pediatrics 2009;124;e172.
8. Silvia Wilson Gratz, Hannu Mykkanen, and Hani S El-Nezami. Probiotics and gut health: A special focus on liver diseases; World J Gastroenterol. 2010 January 28; 16(4): 403–410.
9. Whitney P Bowe, Alan C Logan.  Acne vulgaris, probiotics and the gut-brain-skin axis - back to the future? Gut Pathogens 2011, 3:1.
10. Åsa Sullivan, Carl E Nord and Birgitta Evengård. Effect of supplement with lactic-acid producing bacteria on fatigue and physical activity in patients with chronic fatigue syndrome; Nutrition Journal 2009, 8:4.
11. Majamaa H, Isolauri E. Probiotics: a novel approach in the management of food allergy; J Allergy Clin Immunol. 1997 Feb;99(2):179-85.
12. Cani PD, Delzenne NM. Involvement of the gut microbiota in the development of low grade inflammation associated with obesity: focus on this neglected partner; Acta Gastroenterol Belg. 2010 Apr-Jun;73(2):267-9.
13. DiBaise JK, Zhang H, Crowell MD, Krajmalnik-Brown R, Decker GA, Rittmann BE. Gut microbiota and its possible relationship with obesity. Mayo Clin Proc. 2008 Apr;83(4):460-9.
14. Abou-Donia MB, El-Masry EM, Abdel-Rahman AA, McLendon RE, Schiffman SS. Splenda alters gut microflora and increases intestinal p-glycoprotein and cytochrome p-450 in male rats. J Toxicol Environ Health A. 2008;71(21):1415-29.
15. Kadooka Y, Sato M, Imaizumi K, Ogawa A, Ikuyama K, Akai Y, Okano M, Kagoshima M, Tsuchida T. Regulation of abdominal adiposity by probiotics (Lactobacillus gasseri SBT2055) in adults with obese tendencies in a randomized controlled trial; Eur J Clin Nutr. 2010 Jun;64(6):636-43.
16. Unpublished clinical study graphical data available upon request.
17. Del Piano M, Morelli L, Strozzi GP, Allesina S, Barba M, Deidda F, Lorenzini P, Ballaré M, Montino F, Orsello M, Sartori M, Garello E, Carmagnola S, Pagliarulo M, Capurso L. Probiotics: from research to consumer; Dig Liver Dis. 2006 Dec;38 Suppl 2:S248-55.
18. Islam, Mohammad Ariful, Cheol-Heui Yun, Yun-Jaie Choi, and Chong-Su Cho. Microencapsulation of Live Probiotic Bacteria; J. Microbiol. Biotechnol. (2010), 20(10), 1367–1377
19. Selvam R, Maheswari P, Kavitha P, Ravichandran M, Sas B, Ramchand CN. Effect of Bacillus subtilis PB6, a natural probiotic on colon mucosal inflammation and plasma cytokines levels in inflammatory bowel disease; Indian J Biochem Biophys. 2009 Feb;46(1):79-85.
20. Mayanagi G, Kimura M, Nakaya S, Hirata H, Sakamoto M, Benno Y, Shimauchi H. Probiotic effects of orally administered Lactobacillus salivarius WB21-containing tablets on periodontopathic bacteria: a double-blinded, placebo-controlled, randomized clinical trial; J Clin Periodontol. 2009 Jun;36(6):506-13. Epub 2009 Apr 22.
21. Iwamoto T, Suzuki N, Tanabe K, Takeshita T, Hirofuji T. Effects of probiotic Lactobacillus salivarius WB21 on halitosis and oral health: an open-label pilot trial; Oral Surg Oral Med Oral Pathol Oral Radiol Endod. 2010 Aug;110(2):201-8.
22. McFarland L, Bernasconi P (1993). Saccharomyces boulardii: a review of an innovative biotherapeutic agent;  Microbial Ecology in Health and Disease 6: 157–71.
23. Kotowska M, Albrecht P, Szajewska H (2005). Saccharomyces boulardii in the prevention of antibiotic-associated diarrhoea in children: a randomized double-blind placebo-controlled trial. Alimentary Pharmacology & Therapeutics. 21 (5): 583-90.
24. Deters AM, Schröder KR, Hensel A. Kiwi fruit (Actinidia chinensis L.) polysaccharides exert stimulating effects on cell proliferation via enhanced growth factor receptors, energy production, and collagen synthesis of human keratinocytes, fibroblasts, and skin equivalents; J Cell Physiol. 2005 Mar;202(3):717-22.
25. Proceedings of the Nutrition Society of New Zealand, 2008, Volume 32, pages 20-25. Forty Second Annual Conference held in combination with the Australian Nutrition Society at Massey University, Albany Campus, Auckland, New Zealand (December 2007).
26. Bolino CM, Bercik P. Pathogenic factors involved in the development of irritable bowel syndrome: focus on a microbial role; Infect Dis Clin North Am. 2010 Dec;24(4):961-75.
27. Forno E, Onderdonk AB, McCracken J, Litonjua AA, Laskey D, Delaney ML, Dubois AM, Gold DR, Ryan LM, Weiss ST, Celedón JC. Diversity of the gut microbiota and eczema in early life; Clin Mol Allergy. 2008 Sep 22;6:11.
28. Frazier TH, DiBaise JK, McClain CJ. Gut microbiota, intestinal permeability, obesity-induced inflammation, and liver injury; JPEN J Parenter Enteral Nutr. 2011 Sep;35(5 Suppl):14S-20S.
29. Cani PD, Delzenne NM. The role of the gut microbiota in energy metabolism and metabolic disease; Curr Pharm Des. 2009;15(13):1546-58.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using this product.

The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. You should not stop taking any medication without first consulting your physician.

Recommended by Oprah and Men's Fitness Magazine‏

In this post I'm going to recommend to you a book by Tom Venuto, author of the fat loss bible "Burn the Fat, Feed The Muscle".  It, allegedly, has been a true breakthrough for tens of thousands of men and
women who struggled for years with specific problems related to unwanted fat and obesity.

This is not about bodybuilding or getting "ripped" - this is for people who have yo-yo'd and struggled to keep weight off.

It's for people who struggle with inconsistent motivation, emotional eating, binge eating and other forms of self sabotage.

In very simple terms - this is for people who have a program but have a really hard time sticking to it.

This breakthrough is called "The Body Fat Solution."



It's a book available in paperback, hardcover and kindle/nook/ebook that has people talking and saying how different it really is....

"This is the book for women ready to tackle long term weight loss."
- Oprah Magazine

"One of the top 6 Diets of 2013"
- Mens Fitness Magazine

"Nothing fluffy about this book; just well-founded scientific research and clearly illustrated direction."
- Library Journal

"It's not a gimmick, it's not a quick fix, but it surely is a solution!"
- Dr. Chris Mohr, RD.

Trainers, bodybuilders, psychologists, producers, fitness bloggers, magazines, newspapers, researchers, skeptics, scientists, medical doctors and fitness seekers alike are ALL  saying the same thing: "This book is different."

That's because The Body Fat Solution is more about the psychology, emotions and social challenges of sticking with your program than the minutia of nutrition  and training science.

Or, as The Wall Street Journal said, "The Body Fat Solution is more attitude adjustment' than diet book."

The Body Fat Solution is not just about what program you follow, it's about  what makes you follow your program.

 (if that didn't make a light bulb go off in your head, then go back, read it again and really think about it!) .

By recognizing that there are emotional, psychological and social factors that can sabotage your success, The Body Fat Solution hones in on the root causes of body fat and provides a total lifestyle plan to take back control of your body, end emotional eating and stop self-sabotage for good - so you can get that fat off and KEEP IT OFF for life!

The diet and weight loss industries thrive on novelty and quick fixes, and each  program has a vested interest in convincing you that there's ONE evil culprit that's making you fat or ONE magic bullet that's the only way to get slim.  But unlike the new crop of fads you see on the bookshelves every year (which are gone the next), what what you'll learn in The Body Fat Solution are lifestyle principles, not diet tricks. Principles are timeless.

The Body Fat Solution is a #1 Amazon bestseller, a USA bestseller and it was an Oprah magazine and Men's Fitness magazine pick.

It's available at major bookstores and online at Amazon.

Trade paperback:
http://www.amazon.com/gp/product/1583333738/ref=as_li_ss_il?ie=UTF8&camp=1789&creative=390957&creativeASIN=1583333738&linkCode=as2&tag=scottwalkethe-20

Kindle
http://www.amazon.com/gp/product/B001QBPM8M/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B001QBPM8M&linkCode=as2&tag=scottwalkethe-20

You are wondering what is the difference between this and Tom's first fat loss book - Burn the Fat, Feed the Muscle.  Maybe you are wondering if you needed the new book if they already had Burn The Fat and wanted to know if there was anything new that would help further.

ANSWER: Burn the Fat, Feed the Muscle (BFFM) was designed to be a complete and definitive guide to nutrition for fat loss, based on the bodybuilding / fitness/ figure method of eating.
The majority of BFFM is devoted to nutrition, with ancillary chapters on setting goals effectively and on weight training and cardio, also following "the bodybuilding method".
The target audience for BFFM is anyone who is serious about fat loss, and who wants to maximize their results by putting in the time, paying attention to details, using advanced techniques (such as those used by bodybuilders before competition), and doing nutrition by the numbers (counting calories and macros). Generally, BFFM is for people who are highly motivated and enjoy or need structure.
The new hardcover book, The Body Fat Solution, was written for anyone who is overweight, or who was formerly overweight and who wants to maintain their ideal weight without struggle.
The Body Fat Solution is NOT for athletes, bodybuilders or people who need to get "ripped" or reach extremes of low body fat. Body Fat Solution is especially written for people who struggle with inconsistent motivation, emotional eating, binge eating and other forms of self sabotage.
The Body Fat Solution gives help for people struggling with everyday challenges - like frequent travel, restaurant temptations, busy schedules, high stress and social pressure - things that can can get in the way of the best nutrition or training strategy.
In The Body Fat Solution, one concise chapter on nutrition is included along with chapters on cardio training and a time-efficient weight training program for the busy person, which makes The Body Fat Solution a complete lifestyle program.
However, the major message is that "What nutrition or training program should you follow?" is not the most important question you should ask. The real critical question is... What makes you follow your program? And, conversely, "What makes you fall off your program so easily?"
The Body Fat Solution gets to the emotional and psychological root causes of body fat and shows you how to fix these hidden factors that sabotage most people.

19 Tips and Strategies to Get Super Lean

Source: http://www.burnthefatinnercircle.com/public/1120print.cfm

Winning the Burn the Fat 49-Day Challenge "Most Ripped" award was both an honor for me and the realization of a major personal goal. I got in the best shape of my life and I'm delighted to be able to share with you the secrets and strategies that I used for success.

MINDSET AND MOTIVATION
Mindset and motivation will either carry you through if it's strong or stop you in your tracks if it's weak.
1. Strong personal drive: Motivation is a fire from within, and not something someone else can ignite for you. I turned my initial "curiosity" into a "fire from within," and that translated into a burning desire to create a lean and sculpted physique.
That fire gave me the strength to never, ever throw in the towel.
2. Commitment: Before the 49-day challenge even began, I had booked an appointment with my photographer. I told my husband that I was going to win the most ripped award. He believed that I could, and supported everything that I did.
I sorted out issues I had with food choices, discipline and timing before the challenge began so that I could hit the ground running. Commitment was the glue that bonded me to my goals.
3. Teamwork and support: I joined a great team of ladies, who before the challenge, had never met. The support, encouragement, expectations and belief we shared for each other helped us where we may have otherwise failed.
The wider community of the Inner Circle was also a valuable part of my broader support network. It's a place where complete strangers from across the globe come together to help each other. In fact, my team, and the IC on a larger scale, are anachronisms for the word T E A M...Together Everyone Achieves More.
4. Retaining focus: I found inspirational images every day that were relevant to how I felt at that particular time and posted these onto my Challenge thread every day; which helped to remind me of my daily goals and helped to renew my focus. If I lost focus, it I ate too much or just missed a workout I simply got straight back on track. Strength comes not from falling down but from getting up after you have fallen down.
NUTRITION
"Great abs are made in the kitchen." It's soooo true. It was only by eating clean that I achieved great results. You simply can't "out-exercise" junk food and this is the reason that bodybuilders and fitness models pay such detailed attention to their nutrition.
I learned to not only eat "clean" but to use the following very effective nutrition strategies to "trick" my body into letting go of its beloved stores of fat while at the same time preserving and adding muscle.
1. I did the math: I've always loathed the idea of counting calories. It just wasn't for me. Worse still, counting macros was just plain OCD...right? WRONG! I learned that to achieve great results I needed to know EXACTLY what I was burning and what I was consuming AND I also needed to understand Macros.
For the first two weeks of the challenge I tracked everything that went in my mouth and at the end of the week I did the math. I knew exactly how many calories I'd eaten, my weekly weight change and that 3500 calories = 1 pound of weight. My mathematician alter ego figured out that I burn pretty much exactly 2300 calories in a normal a day.
2. I planned: "Failing to plan is planning to fail." Another great quote I love. I worked out three separate daily meal plans dividing up my nutrition into five or six meals with similar quantities of protein, carbohydrate and fat in each meal. (yikes! more math!!!) I used the menu templates in BFFM to create menu plans for HIGH, MEDIUM and LOW days and made sure that I had a minimum of 130g lean protein each day.
I divided my calories up into 35% protein, 50% carbohydrate, 15% fat (baseline plan) for high and medium days, and 40%P 40% C 20%F for low days. Each meal contained lean protein, starchy carbs, fibrous carbs and healthy fats although on "low" days one or two meals sometimes had little or no starchy carbs. I left as many carbs as possible around the pre and post workout meals.
3. I swung high and low: Cycling both calories and carbohydrates was a very important strategy in keeping my metabolism switched into overdrive. My "HIGH" days would go into SURPLUS calories to promote muscle growth, with the extra calories mostly coming from carbohydrates. My body got used to churning through a lot of calories on these days so that when I suddenly dropped both calories and carbs my body churned up fat very quickly.
At the beginning of the challenge, approximately half of my days were either at maintenance or surplus (about 2500 cals) and half were in deficit (about 1500-1800 cals). Towards the end of the challenge, I had more days in deficit. I also enjoyed one or two cheat meals a week on the HIGH days.
4. I cooked in bulk: "The more you value your time, the more value it brings." I was able to save an enormous amount of time cooking and cleaning the kitchen by simply cooking in bulk. That time was instead used for training and for quality "me" time. I cooked nutritious and tasty meals and stocked my freezer with meals that were exactly 300 calories each.
Then, each morning I would simply grab two or three freezer meals to heat later in the day. My non-freezer meals were mostly oats and non-cooked food such as nuts, non-fat yoghurt, wholemeal bread, whey, raw fruit and raw veggies.
5. I stayed well hydrated: Water would have to be the best kept fat burning secret around. If it didn't come out of the faucet for free someone would be making a fortune. I drank about a gallon (3.5 litres) of water every day including green tea. I got in the habit of having three glasses of water every time I went into the kitchen.

In the last week of the challenge I drank 8 litres of water every day. This, and a few glasses of wine over the festive season was all that I drank.


6. I relied on food: My only supplements are a daily multivitamin and Omega 3 supplement. I relied on clean eating to get the results I got. Typical day you ask? It went something like this:

• Breakfast: Protein porridge (i.e oatmeal , whey powder) orange, green tea
• Morning tea: Protein porridge, yogurt, raw veggies, almonds
• Lunch: Freezer meal (eg Red kidney bean curry: egg white, beans, veggies, brown rice), almonds
• Post workout snack: Banana, yogurt, whey powder
• Dinner: Freezer meal (eg: spinach and lentil curry: egg white, lentils, veggies, brown rice ), almonds, green tea
• Supper: "chocolate fix" (yogurt, cocoa and stevia mixed together),watermelon, almonds, green tea
• Anytime snacks: raw carrot, raw celery, raw tomatoes

On "HIGH" days, I would have a heap more carbs in the form of brown rice, bread, yam, potato, and fruit. On the low days, my menu would look similar to above but I would reduce the fruit portion sizes to reduce the carbs.
TRAINING




"Train hard and expect success!" Hmmm, where have we all heard that one! This is what coach Tom tells us, so I trained hard for months and months and I succeeded! I made my strength workouts aerobic and my cardio workouts anabolic (muscle building) using resistance based cardio workouts and volume based strength workouts.
In this way I reduced the amount of time spent training and enjoyed the benefits of both muscle building AND fat burning in every workout. I was very careful in my post workout nutrition to take in both protein and carbohydrates immediately following all workouts to refuel my muscles and to promote muscle growth.
1. STRENGTH: Getting ripped is a bit like digging for gold: You want to be able to find the gold (muscle), after you have dug (burned the fat); otherwise, you will not get "ripped," you will just get "skinny."
I used a 4-day split weight training routine as follows:

1. Shoulders and triceps
2. chest and biceps
3. legs
4. back & abs

I chose 3 to 5 different exercises for each body part and would do 8 sets of 8 reps per exercise with very short 15-30 second breaks in between reps and sets. Do the math and you will notice that I was doing up to 500 reps during each strength workout. I worked hard, but because I took very short breaks in between sets, my workouts only took me 35-45 minutes.
2. CARDIO: My cardio workouts were cycling and rowing, each of which worked in nicely with and enhanced my strength work. When possible, I would also do "fasted" cardio; especially first thing in the morning (before breakfast) to promote fat burning. My cardio sessions followed these very simple formats.
3. CYCLING: (Two minutes effort , one minute easy) x 10
4. ROWING: (Three minutes effort, one minute easy) x 8
At the beginning of the challenge I did only two cardio sessions a week but as the challenge progressed, I worked in more cardio in Week 6 peaking in intensity at two cardio sessions per day. I took one day of rest from training each week.
MY PERSONAL TIPS:
1. Use a visualization picture ("viz-pic"). This is a very powerful tool where you find a picture of a physique model that you would like to look like that has a similar height and basic build to you and then "photoshop" your head onto their body. By looking at your viz-pic daily, you gradually change the way you perceive yourself.
I don't delude myself about where I am but I do use my viz-pic to honestly identify the work I need to do. Try Pizap.com; it's a free website that is easy to use.
2. See yourself through a different pair of eyes. As your weight and shape changes it is useful to see yourself through someone else's eyes in order to continue moving forward. Having an objective evaluation from a fitness coach would be ideal.
And if friends and loved ones don't have the courage to offer you "the truth" about your progress, then find someone who will. Having honest, accurate and constructive criticism is extremely important.
3. Focus on your own goals and not on the (Maui) grand prize. We would all love to win the big trip to Maui. But if all you focus on is the trip, and you notice someone else is having a more spectacular challenge than you, you may lose heart and give up. If you develop your personal goals enough where the trip is not the only reason you are in the contest, then you are more likely to stick it out when the going gets tough.
4. Check into the Inner Circle daily. The Inner Circle is so much more than a place to post your weekly stats. It is a source of knowledge, camaraderie, and inspiration. Checking in daily helps to keep you cued in, focused and accountable.
5. Finish strong. There is no point running the whole race and falling over at the last minute. My final tip is simply to maintain your focus and finish strong.
In closing, I wanted to give a huge thank you to Tom, Kyle and the rest of the IC team for making these challenges possible. I also want to extend a personal thank you to coach Tom for designing such a wonderful program and for his very personal and genuine support on the Inner Circle forums.
All my best to everyone,
-Rowena Dalzell
Most Ripped Female, Season 7. Visit her challenge thread here.

YOU Could Be The Next Success Story!
The Burn the Fat Challenge is a twice-a-year event sponsored by Burn the Fat, Feed the Muscle (BFFM) and hosted at the Burn the Fat Inner Circle.
There's nothing like a BIG GOAL and a CHALLENGE for ramping up your motivation (the chance to win a trip to a tropical island to show off your new body doesn't hurt either).... and when it's done inside a community like our Inner Circle, the support skyrockets your chances of success compared to trying to go at it alone.
Join us for the next challenge and join us in the Inner Circle to stay motivated and connected to positive people all year round. Your membership at the Inner Circle gets you free enrollment in all our challenge events and remember, it's never too early or too late to get started.

Kettlebell Swings are an excellent glutes, hamstrings and lower back developer

Two Simple Ways That Will Blow Away Belly Fat

By Kevin DiDonato MS, CSCS, CES

Source:
http://optimisepwb.getprograde.com/2-great-ways-to-burn-fat.html

Many people know, in theory, that in order to burn a pound of fat in a week, you need to burn roughly 3500 calories.

And that usually means cutting calories throughout the week, either by diet or through exercise.

In order to burn that pound of fat, you would need to burn an estimated 500 calories – per day.

Now, healthy recommendations for weight loss are to lose at least ONE to TWO pounds per week.

So in theory, you will be doubling the above number - looking to burn 500, if not MORE – calories throughout the day and week.

But there may be one problem: not everyone loses the same amount day in and day out.

In fact, if you regularly weigh yourself throughout the week, you may find yourself down only half a pound – or even less – as your week progresses.

The Reason for Slow Weight Loss

Of course, there are many reasons for slow weight loss.

Things such as emotional eating, poor food choices, and skipping meals may all play a large role in the amount of weight you will lose.

The fact is: Unless you eat the same thing – day in and day out – then you can almost guarantee that your weight will fluctuate throughout the week.

The reason for this is also pretty simple: some days may lead to eating more, cutting less, and no exercise.

And these may lead to smaller than normal decreases on the scale – or sometimes - no decrease at all.

Let’s take a look at how calories translate onto the scale (these are just estimates and may vary):

0.1 pounds = 350 calories

0.2 pounds = 700 calories

0.3 pounds = 1050 calories

0.4 pounds = 1400 calories

Do you see a pattern?

For every tenth of a pound, you would need to burn roughly 350 calories.

And that again, could be from diet, exercise, or a combination of the two.

So how can you start burning today?

Here are some good tips:

Two Ways To Boost Calorie Burn

Here are two good ways to burn more fat throughout the week:

1. High Intensity Exercise

Now, exercise is a great way to expend extra calories.

But, be warned, it does NOT give you the leeway to eat more or eat crappy foods!  It just doesn’t work that way!

The best type of exercise to do is any form of interval training, high intensity training, or sprint training.

Why?

These forms of training may result in increased caloric burn both DURING and AFTER the exercise has been completed.

Basically, you would be alternating between HIGH and LOW periods of exercise bouts.   For example, the high would be sprinting for 30 seconds and the low would be running/jogging for ONE to TWO minutes.

This type of training has been linked to increase lean muscle mass and expending a greater amount of calories from fat.

And this is great for SPIKING your metabolism.

2. Substitute

When it comes to diet, most people think that you need to be extremely strict with your calories.

And this would be true – to a degree.

By making smart substitutions, you could alter your caloric intake, therefore limiting the amount of calories you are eating throughout the day.

Combine this with the tip above and you may find yourself shedding layers of fat in no time.

What’s a good example of a substitution?

Instead of having bread for your lunch sandwich, wrap up your meat in a big lettuce leaf.  This will provide a low-calorie food option, a fiber-rich vegetable source, and a good relief from the complex carbohydrate you may find in bread.

However, be warned: you should include some sort of fat (e.g. TBL olive oil, avocado, or coconut oil) in order to round out the plate and leave you feeling more satisfied instead of starving.

Try These Two Steps on For Size

If you’re looking to boost your fat loss results – then you need to do ONE important thing.

And that is to burn more calories than you are eating!

It seems like a pretty simple concept, however, it may be harder than most people think.

But if you do the two things above – perform high intensity exercise and substitute lower-calorie options – then you may find yourself on the right path to better weight and fat loss.



This Product Helped Burn 8 X More Belly Fat Over The Control Group >>