Are you looking for that miracle pill to lose those extra kilos? Want to know how easy it is to lose weight without big efforts but taking a simple pill? Guess what… there is no such thing, only a red pill called "move your ass and think about your nutrition". I know its tiring and we get all sweaty, but there is no easy road to success no matter what is the field.
What you need to do is change your mindset. Exactly. C’mon, you can’t actually believe that even bodybuilders got those bodies only by taking “magic pills" do you? I am not saying no one is using a little help, but underneath all of that, I can assure you, there is a lot of hard work and dedication. Nutrition is the magic key here, going side by side with exercise.
You don’t need to fill yourself with pills, infusions, special drinks or diet products. What you need first is to have a proper alimentation as your daily basis and so fixing this should be your starting point. Whenever you are more comfortable with the dieting part, you can start introducing some supplements to complement to your nutrition. Because it’s true, nowadays with the current state of the food industry it is almost impossible to have all the necessary nutrients from food due to all of the processing it goes through. Also we spend a lot of time outside of our home and supplements can be very handy in this case.
I would recommend a multivitamin to take early in morning with your breakfast as it will helps you to boost your energy and start the day on the right foot. This is definitely one of the most important supplements in my opinion, and I make sure I take it every day. Apart from this multivitamin I also take vitamin C to prevent being sick. We personally work out a lot and we also work a lot, meaning we are outside for very long periods and going from sunny to winter places so we definitely don’t want to risk being sick. Instead of going for the standard supermarket multivitamins, you might consider taking a look at these personalized vitamin packs.
The recommended packages are focused around your profile and needs and tested for bioavailability. For me it made a big difference in the energylevels. I can happily wake up at 5am to go lift and work during the day, only to go sleep at 23.00, since I started supplementing with the right vitamins. Note that unlike the macronutrients – carbohydrates, proteins, fats – a high bioavialiability is not guaranteed for micronutrients (i.e. vitamins and minerals and bioactive phytochemicals). This is why your supermarket vitamins can sometimes be quite useless, even though the label will tell you it's above 100% of your advised daily intake.
Another one, both me and my boyfriend (yes really) take are the Active WMN, Multivitamins.
Probably the most popular supplement among gymrats. And yes, you will still be considered natural, and no: whey is not drugs. Simply protein in powder form. Easy to take and a cheap way to get your protein. Fish and meat for example are also good sources of protein, but sometimes less easy to consume. Also the pace at which our body absorbs the protein is higher when taking these shakes. This part of supplementing might need some experimenting on your side.
There are plenty of protein powders in the market for everybody's needs and specific goals. I prefer taking isolate protein which is mainly protein and my boyfriend prefers protein + carbs, the reason is simple. We have different body types and needs. Whey protein is easy to carry with you either in your shaker (you can buy some here) or on small little container specifically created for your protein (you can also buy them here). We (and by we I mean I), always carry those with our proteins inside just in case we are outside home and we cant find a suitable place to eat. If you are looking for any protein type to buy, we will be leaving the direct links here so you can buy the right one for you.
Optimum Nutrition 100% WHEY GOLD STANDARD
This one we have good experience with. It also scores well in terms of trustworthyness, because unfortunately we can not always blindly trust the labels. Multiple brands of supplements have been caught redhanded messing with the nutritional stats, in the case of protein by a practice called amino spiking or nitrogen spiking. This practice comes down to adding cheaper amino acids -the building blocks of protein- to the product. Most standard test, measure the amount of nitrogen to deduct how much protein a product contains. Now if a manufacturer adds cheap amino acids like glycine and taurine to the product, it will look like it contains more protein than it actually does! You are paying over for your product. Another method is adding nitrogenous, but non-proteinogenic (protein creating) acids such as creatine and beta-alanine. These will be on the label, but most people think they are 'good' to have in there. While in fact it means you are probably overpaying. Luckily you can find independent online labresults that will tell you how trustworthy the brands are and this one scores well.
Similarly we have very good experience with Informed Whey from Bulkpowders. And it doesn't have to be boring, you can also go for the Protein Flapjacks, or the Protein bars. But if you're up to it, I would actually recommend to make your own sweets with added whey protein.
We also wrote a little bit more about whey and protein supplements here.
Quite a lot of people don’t like fish and they avoid eating it which might lead to a lack of omega 3. It is possible to find it naturally in salmon, tuna and cod fish for example. Omega 3 brings you a lot of good benefits such as delaying your skin to age and also battling cardiologic diseases. Supplements of OMEGA 3 are easy to find and plenty options are available in the market. We have selected a few options that you can order here
. You might also find some supplements offering OMEGA 3-6-9 meaning they are more complex, including other essential types of omega that our body needs. I started taking omega 3 and later on changed to a supplement that combines them all, this way I am sure I have all the good nutrients to take good care of my body. Usually I take them during the day with my meals so I use a proper pill container to take them with me.
Who doesn’t want to have a smooth and healthy skin as well as long shiny hairs and strong nails? Right, we all want this. Collagen is the answer to your prayers. This little buddy here will also improve your skin making it healthier and firm, and also will help to prevent damage of the joint. Collagen has also an important role on the prevention of wrinkles as result of aging. Improving not only the look of our skin but also its health, will also help to treat cellulitis.
Collagen is highly recommended for women of 35 years and older since as we grow old our bodies start to reduce its production, so a supplement intake is recommended. Nevertheless, young women can also take collagen as a complement to their diets and enjoy the benefits. Basically, collagen helps to promote elasticity and resistance. For a lot of body movements to occur the muscles have to be flexible and resistant at the same time.
So you have your healthy diet on track, and you work hard at the gym or any other activity you are doing and wanna kill that stubborn amount of fat that doesn’t seem to disappear ? There are a few boosters in the market to help you getting rid of it. They will of course not do the whole job for you and they are certainly not miracle methods BUT adding those for short periods to your healthy diet and active life will give you a help. Again, you will have to work your ass off in order to have results here. They help but they are no magic pills. I was taking fat burners during my competitions prep as I needed to get as lean as possible and I must say they were a big help.
If you are like me and a bit hesistant to take artificial or chemical products to improve your fitness, I have good news for you. I had a great experience with taking green coffee bean extract. Initially it sounded too good to be true, but after seeing the scientific evidence I gave it a try and I was not dissapointed. You can order it here: Green Coffee Bean Max.
I also have good experience with using raspberry, through Raspberry Ketone. This is a blend of Raspberrry with Chromium, Green Tea, Caffeine and L Theanine and it really helped me slimming down a lot.
Lastly a program that I would recommend to lose weight for the more stubborn cases. I have no experience with the program myself, but I've seen one of my best friends slimming down from 95KG to 71KG! She then started to lift weights and she can now be considered a true gymbabe. If you consider yourself to be a 'hard case', take a look at Doctors Best Weight Loss.
It might sound silly or obvious but drinking water is definitely a must do. You need your body to be hydrated as it will help you to eliminate toxins. If you are someone who struggles to drink a t least 1.5lt a day, luckily there are some surprisingly easy tricks to help you. Basically these are little containers with different flavours that you can add to your water making it more doable and fresh to drink. No, they don’t contain sugar so they are a good option to help you drinking water with a refreshing flavour, guilty free and way better than a normal soda.
Soursop is full of anti-oxidants, vitamin C and E, zinc, beta-carotene, is stress reducing and even able to fight cancer cells.
Nowadays oats can be found almost everywhere in the supermarkets either as flour or grains and both are easy to use. As I said in some other posts I usually take oatmeal as my breakfast. Sometimes I get bored by the basic flavour so I change to flavoured oatmeal flour. Exactly, oatmeal but with different flavours which are a saviour for those days when I want to have a treat and boom I can use a different flavour from Ferrero rocher, Nutella, cheesecake to cookies etc etc. Trust me, your breakfasts will never be the same!
Yes they exist and they are super handy and easy. Another form of protein that you can use for baking cookies, pancakes, oatmeals etc… with the advantage of carrying them anywhere without being scared they could get bad because of too warm weather or so. They also come in different flavours . So, you ran out of flavour oatmeal? No problem, use the normal one and add flavoured egg whites. You will have your carbs and your protein all in one, all while having a tremendous delicious meal. I must confess I use them a lot while at home and I feel like baking because they help me cooking in a healthier and tasty way. It only costs a couple of bucks and saves me a lot of time. You can buy them here.
All the topics mentioned here are the ones I would consider as essentials and I do take them on a daily basis, except for the fat burners since I am not looking for a low fat percentage or losing weight at the moment. I know there are a lot of people taking loads of supplements which is okay, but I personally prefer keeping to the basics on my daily life as it better suits me and my lifestyle (travel all year around, working and working out). During my fitness competitions preps I took different supplement to help me achieve the desired body, but since I am not planning to compete soon, I don’t feel the need of taking them.
Again, everybody and every body is different, and what works for me might not work for you so you will have to try and see what supplements or brands work the best for you. Yes it can also happen that the supplement does well to you, but you are not using the brand that suits you the most so my advice is just try. Later on we will be posting some information about other supplements that you can take to help you achieving your goals such as BCCAS, CLAS, CASEINE, L CARNITINE, CREATINE, GLUTAMINE, ETC.
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