This is probably the single most confusing area for anyone want to venture the road of fitness/bodybuilding or just to transform their body for a “wow” look.
The first question is, “Do I need to take supplements at all”?
Now those of you that have followed me for a while know that I am very (!) outspoken against supplements. My photos have been stolen and abused with fake stories by supplement companies more than 80 times now (those are the one’s I actually busted, let alone the one’s I don’t know about).
So the bottom line is EVERY advert you read about how great this or that product is, is hugely inflated and chances are very high the photos produced as proof are stolen and the stories as proof are fake. There is NO (!) magic pill out there. Not even anabolic steroids can do what some of these supplement companies claim, ie: “complete body transformations in 14 days or 3 weeks”!
So lesson one – NEVER read supplements advertisements. It has 90% lies and 10% truth. Very few real advances have been made in the last decade or so about supplements for bodybuilding. I am not talking about hollow claims, but I am talking about real scientific independent studies and proof.
Those that is going to believe me and listen to what I say will save THOUSANDS of dollars!
Bodybuilding and fat loss supplements contribute a miniscule 2.5% to your overall results. Thus, you CANNOT waste your money on any supplement that is not highly effective and focused.
Now all that being said, truth is, there are a core group of supplements for both your general health (very important for those putting their body under strain due to heavy training and dieting) and for creating and environment for muscle-building and fatloss and increase your repair ability of your body.
Anything outside these groups of supplements you need to question and REALLY do your homework before parting with your hard-earned money.
Click here to view video “How to choose the RIGHT supplements for muscle building and fat loss”
Now generally anyone knowing me, knows that I am steering clear here because I do not like promoting brands and shooting others down. BUT, I had so many people ask me about safer brand options. So here is my opinion:
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First, let’s look at GENERAL HEALTH supplements (supported by science and real world trials)
CQ10 (Co-Enzyme Q10) – the number ONE potent health supplement out there. [150mg – 300mg daily]
“Coenzymes are substances that help the activities of enzymes. Evidence shows that Coenzyme Q10 plays a very important role in the production of energy throughout the body. It also has been found to have powerful antioxidant effects, destroying free radicals in the body.
Improved energy production is of particular importance to athletes and bodybuilders.
Coenzyme Q10 helps the body convert food into energy in the form of ATP. Nearly every cell in the body contains at least some Coenzyme Q10, with mitochondria, the energy powerhouses of cells, containing the most. The heart and liver, due to their high content of mitochondria, contain the most Coenzyme Q10 out of any organs in the body.
In a placebo-controlled study, Coenzyme Q10 supplementation was shown to help people with congestive heart failure. People with congestive heart failure may not see any results for a few months, but should not quit taking it immediately without consulting a doctor. People with angina have been able to exercise for longer periods of time and with more energy when supplementing with Coenzyme Q10. It has also been shown to lower blood pressure and improve the pumping function of the heart.
Coenzyme Q10 may even help facilitate weight loss due to its stimulating effects on the body’s metabolism. Evidence suggests that Coenzyme Q10 can help in a number of ailments and diseases including: diabetes, angina, give support with chemotherapy, male infertility, mitral valve prolapse, give support with HIV, gingivitis, and congestive heart failure. The assimilation of Coenzyme Q10 may be better if taken with a fatty substance such as oil, peanut butter, olive oil, etc.”
CQ10 has also shown to have highly effective pain treatment properties, especially for migraine sufferers.
ALA(Alpha lipoic Acid) [200mg – 400mg daily]
“In addition to the anti-oxidant effects that ALA produces the list below shows why it is such an important supplement. The list of benefits includes:
- Improving of physique
- Combats free radicals
- Protects our genetic material
- Slows aging
- Protects against heart disease
- Protects against cancer
- Improves skin and helps erase wrinkles
- Regulates blood sugar in diabetics
- Protects the liver
- May be used as a treatment for Stroke
If Alpha-Lipoic Acid were just another antioxidant, then its value would be far less. After all, there are dozens of ingredients on the market that have powerful antioxidant functions. However, the unique qualities possessed by Alpha-Lipoic Acid, functioning as both a water- and fat-soluble antioxidant make it an intriguing ingredient and a supplement worthy of serious consideration.”
Omega 3+6 [2g to 6g per day]
“Omega-3 fats are essential fats your body needs for brain development that may also help limit your risk for heart disease. Good sources include flaxseeds, walnuts, salmon, herring, tuna, mackerel, sardines and other fatty fish. The Academy of Nutrition and Dietetics recommends getting at least 500 milligrams per day of EPA and DHA, the main omega-3 fats found in seafood.
Getting plenty of omega-3 fats in your diet may help increase your feelings of fullness, making it easier to lose weight and keep it off, according to a study published in Appetite in November 2008. A review article published in Nutrients in 2010 noted that omega-3 fats may help with weight loss by reducing appetite and increasing fat burning, especially when combined with a reduced-calorie diet and exercise.
Omega-6 fats are essential as well, but most people get more of these than they need in their diets. A high ratio of omega-6 to omega-3 fats, such as that found in the typical American diet, may increase inflammation and your risk of cancer, heart disease and arthritis. If you’re trying to lose weight, it may be best to limit your omega-6 consumption, which can cause you to retain water. Aim for a 3-1 ratio of omega-6 to omega-3 fats, recommends Unity Health System. These fats should make up between 5 and 10 percent of your total calories for the day. Some of the main sources of omega-6 fats include soybean oil, safflower oil and corn oil.”
Consumption of Omega 3 + 6 will actually help you to lose fat!
Potent Multi Vitamin [as directed on container]
When the body is under strain due to serious training and dieting, then you need larger amounts of trace minerals/vitamins to ensure that the body stays healthy. Some doctors lately actually support the notion that one does not need a multi-vitamin at all. However, I oppose this notion, especially when it comes to a body under strain. Potent type multivitamins contains higher dosages of all vit/min combinations than those used by non-active people. Just a note here: Never use anti-oxidants or Multi Vit in near to the time you train. It has been shown by recent science studies that this limits your body’s ability to lose fat. Use it as far removed from your training session. Good examples: Optimen, Optiwomen, Animal Pak, Nano Pack by Nuskin, etc…
Now, about supplements that can make a real difference in the bodybuilding/fat-loss environment:
BCAA – branched chained amino acids [use as directed on container – buy shake and not pill form]
BCAA shake while training has been proven scientifically to “force” your body’s energy requirements to come from the fat reserves and not the muscles. You NEVER want energy to come from the muscles, when that happens, you enter a catabolic state = smaller muscles! BCAA goes a long way to help stop this process and encourage energy to come from fat reserves. It is a critical component when you train heavy and intense and is best use while training in shake form.
L-Glutamine [5g before and 5g after training]
L-Glutamine has been proven through various science studies to be a miracle bodybuilding supplement.
- Glutamine has been linked to protein synthesis. It prevents your muscle from being catabolic (eaten up) in order to provide Glutamine for other cells in the body.
- Glutamine helps maintain cell volume and hydration, speeding up wound and burn healing and recovery.
- Glutamine benefits you by replenishing declining Glutamine levels during intense workouts.
- Research has shown Glutamine can help you produce growth hormone levels. A study has shown 2 grams of L-Glutamine increased growth hormones by over 400%.
- Glutamine may serve to boost your immune system. For bodybuilders, this is important since heavy workouts tend to greatly deplete Glutamine levels. (Glutamine is a primary energy source for your immune system.)
- Glutamine is one of the most important nutrients for your intestines. It has the ability to ‘repair a leaky gut’ by maintaining the structural integrity of the bowels.
- Bet you didn’t know this: It can even cure ulcers! Studies have found that 1.6 grams of Glutamine a day had a 92% cure rate in 4 weeks.
Researchers are suggesting that Glutamine is the most important amino acid to the bodybuilder. It provides a component in muscle metabolism and cellular support not shared by any other single amino acid, making the benefits of L-Glutamine supplementation a realistic venture.
Glutamine has also various benefits for hiv+ people.
Whey protein [40g immediately after training]
Immediately after training you need to spike the insulin. This is to create a potent environment for growth. Insulin is the most powerful muscle-building hormone in the body. To do this, one consume 40g of whey protein (without added carbs or fats) and eat a banana or apple. This is a key aspect for anyone serious about building muscle and loosing fat. This will also feed the muscles very much-needed nutrients.
Creatine – optional [use as directed on container and pre load if necessary]
Creatine will work for some and for some not. For those that it does work, it can be the most potent muscle-building supplement this side of anabolic steroids. So it might be worthwhile to test out. Just be carefull, creatine places strain on kidneys and only use if you have healthy kidneys. Creatine must always be use together with grape juice or Vitargo for best absorption.
Ok, now you have some guidance about what to choose between all these 1000’s of supplements.
But just some food for thought about your plans to transform that body this year…
Everyone experience failure along the adventure of transforming their body, but those that get to the goal post are those that got up EVERY time after they failed on diet or training for a day or a week and kept going…THAT is the single biggest and most important ingredient for EVERYONE who reach the goal post of a “wow” transformation. Like a well-known slogan says: “JUST DO IT.” Don’t think about it…DO IT! The more you think about it, the more reasons you will find not too. Because it is an effort. It is not easy and it will take a lot of sweat and pain. But the adventure is incredible and will change your life forever. The return on your investment will be unbelievable! Reach for the stars, nothing less…
But to make it worthwhile, change everything…inside and out. become the best person you can be, with integrity, kindness and compassion, otherwise it is a hollow aim that will let you just become a more well-known jerk instead of a guy people look up to and admire for more than just their body. A role model that can change the world!
Here are 3 incredible transformation photos – look at them and burn them in your mind…GET TO THAT GOAL POST!
Click here to watch video “HOW TO TRANSFORM TO A “WOW” PHYSIQUE”.
It can be done…but YOU will have to do it and MAKE IT HAPPEN.
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And lastly, here is my transformation pic (age 50 on the right):
Make 2016 the year you become the best you can be…from the inside and outside!
Wish you all a great day.