You want to get rid of that last layer of fat covering your abs. You want to bring out cuts and look like you’re ready for the beach. You don’t want to lose the muscle you’ve worked so hard for in the process of shedding fat. You lower your calories slightly, adjust your carbohydrate intake, and consume more protein, but nothing seems to help you break through this plateau. It is at this point that many people throw in the towel and abandon their fat loss efforts. As you will soon see, however, there is no reason to give up. A few simple adjustments and additions to your fat loss program can help you get back on track and lose those stubborn pounds.
After several months of strict dieting, you can be sure that your metabolism has drastically slowed down and now your body is in a serious state of starvation mode where it tries to hang on to as much fat as possible.
The Most Effective Supplements
Supplements are not a substitute for a healthy diet and exercise, and they won’t miraculously cause fat to disappear overnight. There are, nonetheless, several supplements that can give you a real boost in the fat loss department. Unfortunately, marketing hype along with the sheer number of different supplement ingredients available today can make the choice of an effective supplementation protocol very overwhelming. Below I will address some of the most effective fat loss products you can find.
Branched Chain Amino Acids (BCAA)
BCAA’s have become a popular supplement in recent years and for very good reason. BCAA’s are made up of the essential amino acids Leucine, Isoleucine, and Valine and are usually sold in a 2:1:1 ratio. BCAA’s can be used as fuel for the production of energy or to construct new proteins. As they are essentially calorie-free gram for gram, BCAA’s make a perfect pre-cardio supplement that can help prevent the breakdown of muscle best keto supplements — best keto pills 2020 during aerobic activity. Studies have been conducted that show supplemental BCAA’s can spare muscle during intense endurance exercise such as that involved in long duration cardio. This does not mean you should indulge in excessively long cardio sessions in your attempts to burn fat, but it does indicate that by using BCAA’s you can potentially spare precious muscle tissue from being used as energy.
If you want to use BCAA’s to prevent muscle breakdown from cardio, the best method is to use a powdered supplement such as Scivation Xtend or Controlled Lab’s Purple Wraath, which contains BCAA’s, EAA’s, Beta Alanine, Citrulline Mallate, and several other ingredients that enhance performance. We will look at these other ingredients in greater detail below. An optimal dosing strategy would be to use one serving pre-workout and one serving during and post-workout. You can mix up a large bottle or container with water and the desired amount of the product. Consume half of the container before your cardio session and the other half during and immediately after for best results.
Glutamine is another supplement that can be used to spare muscle from the potentially catbolic effects of cardiovascular exercise. Some people question the use of glutamine in supplement form because it can be obtained from whey protein, a supplement that almost everyone who is trying to build and preserve muscle uses. However, whey protein should not be consumed before, during, or immediately after cardio due to the high amount of calories that would be ingested. Free-form Glutamine, on the other hand, does not contain calories and will help prevent muscle breakdown as well as enhance recovery and decrease cortisol levels. Glutamine also enhances immune function which can be greatly affected by intense exercise. The aforementioned BCAA product, Scivation Xtend, also includes Glutamine in addition to Citrilline Mallate, which will be discussed next.
Citrulline malate is most commonly used to improve anaerobic endurance such as that required in intense weight training sessions. One of the little known benefits of this compound is its ability to enhance aerobic endurance such as that required for successful high intensity cardio workouts. Citrulline malate can blunt muscular fatigue, increase aerobic performance, and support faster blood lactate recovery after exercise.
Acetyl L-carnitine assists in the fat burning process by increasing fat oxidation. It is the acetyl ester of L-carnitine and aids in the transport of long-chain fatty acids into the mitochondria. This helps your body use more fat for energy when exercising. The recommended dosage is usually 500mg taken three times per day. One of these doses should be taken before performing cardio.