Tag Archives: CLA

Simply Shredded – 20 Tips for Torching Fat

20 Tips For Torching Fat: Use These Rules Of Thumb To Help You Get Lean

We’ve compiled 20 nutritional tips to help you burn off your unwanted fat and keep it off.

1. Be Multi-Ogranic

Sure, it’s pricier, but organic beef and dairy are worth the extra bucks. U.K. research shows that organic milk has about 70% more omega-3 fatty acids than conventional milk, and a study published in the Journal of Dairy Science found that grass-fed cows produced milk containing 500% more conjugated linoleic acid (CLA) than cows who ate grain.

Since omega-3s and CLA can both help you drop fat as well as gain muscle, it makes sense to shell out the extra cash for organic cheese, cottage cheese, milk, and yogurt as well as grass-fed beef.

2. Slow Down

When you reach for carbs, choose slow-digesting whole grains such as brown rice, oatmeal, and whole-wheat bread, which keep insulin levels low and steady, and prevent insulin spikes from halting fat burning and ramping up fat storage.

A study conducted by researchers at Pennsylvania State University found that men or women following a low-calorie diet with carbs coming only from whole grains lost significantly more abdominal fat than those following a low-calorie diet with carbs from refined sources.

3. Eat Unforbidden Fruit

A study from the Scripps Clinic (San Diego) found that men who ate half a grapefruit or drank 8 ounces of grapefruit juice three times a day lost an average of 4 pounds in 12 weeks, without changing their diet. The effect is likely due to grapefruit’s ability to lower insulin levels, thereby limiting fat storage. To test the effects yourself, try regularly adding half a grapefruit to a few of your daily meals.

4. Egg On You

Eggs are packed with protein and have been shown to promote muscle strength and mass. Research shows that subjects consuming eggs for breakfast not only eat fewer calories throughout the day but also lose significantly more body fat. We recommend eating eggs for breakfast daily, scrambling three whole eggs with three egg whites.

5. Get Fat

Certain fats particularly omega-3s do not lead to fat gain and can actually promote fat loss.

Eating fat to lose fat seems counterintuitive, but if you keep your fat intake at about 30% of your total daily calories by choosing fatty fish such as salmon, sardines, or trout as well as other healthy fat sources such as olive oil, peanut butter, and walnuts, you can actually boost your fat loss when compared with eating a low-fat diet.

6. Milk It

Dairy products are rich in calcium, which can help spur fat loss, particularly around your abs. This may be due to the fact that calcium regulates the hormone calcitriol, which causes the body to produce fat and inhibit fat burning. When calcium levels are adequate, calcitriol and fat production are suppressed while fat burning is enhanced.

Adding low-fat versions of cottage cheese, milk, and yogurt (Greek or plain) to your diet are great ways to boost protein intake and aid fat loss.

7. Go Pro

A high-protein diet not only promotes hypertrophy (muscle growth) but also enhances fat loss. Researchers at Skidmore College found that men who followed a high-protein diet-40% of total daily calories from protein-for eight weeks lost more body fat than those following a low-fat/ high-carb diet. One reason eating more protein may work is that it boosts levels of peptide YY, a hormone that decreases hunger levels.

8. An Apple A Day…

Apples are a great slow-digesting carb with numerous beneficial antioxidants. One group of compounds known as apple polyphenols has been found to boost muscle strength, endurance, and even fat loss, especially around the abs. While apple polyphenols appear to directly improve the body’s ability to burn fat while limiting fat production and storage, the boost in endurance and strength is helpful as well, allowing you to train longer and harder.

A typical large apple provides about 200 milligrams of apple polyphenols and about 30 grams of carbs.

9. Go Nuts

A study from California’s Loma Linda University reported that subjects following a low-calorie, higher-fat diet (40% of total calories from fat) with the majority of fat coming from almonds lost significantly more body fat and abdominal fat in 24 weeks than subjects consuming the same calories but more carbs and less fat. So be sure to include nuts such as almonds, Brazil nuts, macadamia nuts, and walnuts in your diet.

10. Go Green

The main ingredient in green tea, epigal-locatechin gallate [EGCG), inhibits the enzyme that normally breaks down the neurohormone norepinephrine. Nerepinephrine keeps the metabolic rate up, so preventing its breakdown helps you burn more calories throughout the day.

Drinking green tea is a great way to stay hydrated during workouts, according to a new study in the Journal of Nutrition, which reported that subjects drinking green tea while exercising lost significantly more abdominal fat than those drinking a placebo.

11. Whey Lean

Drinking whey protein as a between meal snack is a smart way to enhance not only muscle growth but also fat loss. U.K. researchers found that when subjects consumed a whey protein shake 90 minutes before eating a buffet-style meal, they ate significantly less food than when they consumed a casein protein shake beforehand. Scientists reported that this was due to whey’s ability to boost levels of the hunger blunting hormones cholecystokinin and glucagonlike peptide-1.

12. Go Fish

As mentioned in tip No. 5, the essential omega-3 fats in fish oil promote fat loss, which is enhanced with exercise.

This is also true for fish-oil supplements containing omega-3 fats. For the best burn, take 1-2g of fish oil at breakfast, lunch and dinner.

13. Add Some Guac

Avocados are full of monounsaturated fat, which isn’t usually stored as body fat. They also contain mannoheptulose, a sugar that blunts insulin release and enhances calcium absorption. Keeping insulin low and getting plenty of calcium is critical for encouraging fat loss.

Try adding a quarter of an avocado to salads and sandwiches.

14. Get Energized

Certain energy drinks have been shown to boost fat loss. University of Oklahoma researchers reported in a 2008 study that when 60 male and female subjects consumed a diet energy drink containing 200mg of caffeine and 250mg of EGCG from green tea extract for 28 days, they lost more than a pound of body fat without changing their diets or exercise habits.

15. Not So Sweet

Even though artificially sweetened drinks are calorie free, drinking too many can hinder your fat loss. It seems that beverages like diet soda mess with your brain’s ability to regulate calorie intake, causing you to feel hungrier than normal, so you eat more total calories.

Other research suggests that the sweet taste of these drinks can increase the release of insulin, which can blunt fat burning and enhance fat storage.

16. Go Even Greener

The majority of studies showing the effectiveness of green tea for fat loss have used green tea extract. One study confirmed that the EGCG from the extract was absorbed better than the EGCG from the tea.

Take about 500mg of green tea extract in the morning and afternoon before meals.

17. In The Black

Green, oolong, and black teas all come from the same plant, but different processing causes black and oolong teas to lose their green color and turn either brown or black. Oolong tea has been shown to enhance metabolic rate due to polyphenols other than EGCG. Black tea may also aid fat loss: Researchers from University College London found that drinking black tea regularly can reduce levels of cortisol, a stress hormone that encourages fat storage especially around the midsection.

18. Be Aqua Man

German researchers have shown that drinking about 2 cups of cold water can temporarily boost metabolic rate by roughly 30%. The effect appears to be mainly due to an increase in norepinephrine.

19. Spice It Up

Hot Peppers contain the active ingredient capsaicin, a chemical that has been shown to promote calorie burning at rest as well as reduce hunger and food intake. Its effects are particularly effective when paired with caffeine-in fact: research shows that the pair can significantly boost fat burning during exercise, Try adding crushed red pepper, hat peppers, or hot pepper sauce to your meals to burn extra calories and fat. If you can’t stand the heat, consider taking a supplement that contains capsaicin instead.

20. Say Soy-Anara To Fat

Soy protein is a proven fat burner. In fact, in a 2008 University of Alabama study, researchers found that guys drinking 20g of soy daily for three months lost a significant amount of abdominal fat.

The effect appears to be due to soy’s ability to decrease hunger levels.

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Supps 101 L-Carnitine

is a substance that helps the body turn fat into energy. Your body makes it in the liver and kidneys and stores it in the skeletal muscles, heart, brain, and sperm.

 

Dietary Sources:

Red meat (particularly lamb) and dairy products are the main food sources of carnitine. It can also be found in fish, poultry, tempeh, wheat, asparagus, avocados, and peanut butter.

Available Forms:

Carnitine is available as a supplement in a variety of forms.

  • L-carnitine: the most widely available and least expensive
  • Acetyl-L-carnitine: Often used in studies for Alzheimer’s disease and other brain disorders
  • Propionyl-L-carnitine: Often used in studies for heart disease and peripheral vascular disease

Avoid D-carnitine supplements. They interfere with the natural form of L-carnitine and may produce unwanted side effects.

In some cases, L-carnitine may be taken by prescription or given intravenously by a health care provider.

 

 

This is what I take from GNC, $19.99

It goes GREAT with my green smoothies,  makes it a little sour.

How to Take It:

Pediatric

Don’ t give carnitine supplements to a child without your child’s health care provider’s supervision. Your child’s health care provider should first make sure that the child has a carnitine deficiency.

Adult

Recommended doses of L-carnitine vary depending on the health condition being treated. The usual dose is between 1 – 3 g per day.

Precautions:

Because supplements may have side effects or interact with medications, you should take them only under the supervision of a knowledgeable health care provider.

Side effects are generally mild. High doses (5 or more grams per day) may cause diarrhea. Other rare side effects include increased appetite, body odor, and rash.

People with the following conditions should talk to their health care provider before taking carnitine:

  • Peripheral vascular disease
  • High blood pressure
  • Liver disease from alcoholism (cirrhosis)
  • Diabetes
  • Kidney disease
  • History of seizures

http://www.umm.edu/altmed/articles/carnitine-l-000291.htm#ixzz1mqKpFScg

I put the liquid L-Carnitine in my green smoothie, like mentioned earlier. You can take it in pill form (I’m trying to stay away from pills really hence why I even bought the liquid version in the first place).
However.. after reading this… two things stood out to me:

Exercise Performance

Although carnitine is often taken to boost exercise performance, there is no evidence it works.

Weight Loss

Although L-carnitine has been marketed as a weight loss supplement, there is no scientific evidence to show that it works. Some studies do show that oral carnitine reduces fat mass, increases muscle mass, and reduces fatigue, which may contribute to weight loss in some people.

&& that’s that only reason I take it.. So.. why take something that may not be good for me? Well I just bought a brand new bottle. I am currently taking no other supplements (I say I take a multi but NOT daily.. I’m a straight basket case. NOR have I taken Glutamine), and I will stop taking NINJA (my all natural pre workout).

I’m going to figure this out. Or at least try to listen to how my body feels. My energy levels have always  been low and it sucks 😦 I mean normal caffeine makes me tired. A black cup of coffee literally PUTS ME TO BED… :(:(:(:( OKOK.. so This is going to be my little experiment…. maybe my body doesn’t naturally produce enough? hmmmm…… 🙂

What others had to say about L-carnitine:

“Other than that, it’s harmless. It is pretty close to useless, because since 1996 we’ve known that it really doesn’t seem to increase athletic performance, but it’s harmless, which is a lot more than we can say for most supplements”.

 

“The effects of ALCAR supplementation benefit everybody, but are much more effective in older individuals and those with metabolic abnormalities such as dementia, metabolic syndrome, or chronic fatigue syndrome”.

 

After reading this http://www.chasefreedom.com/lcarnitine.htmlI found it’s unnecessary to take an L-Carnitine supplement unless you were maybe a vegetariansince beef is already high in it. Milk, cheese, and poultry have some as well. CLA appears beneficial when paired with a good diet and exercise program, but it’s not a miracle supplement and will not see any results if you have a bad diet and don’t bust your ass in the gym. Bottom line, CLA is the choice between the two but it’s results probably won’t be very noticeable, so the choice is up to you, (this guy was talking about taking CLA AND L-Carnitine together).

 

I’ve come to a conclusion, that I don’t think I want to take any supplements anymore. However, CLA and L-carnitine ARE produced in the body, I just don’t think I want this “junk” that doesn’t have any huge evidence resulting in weight loss. I always say there is no magic pill, and that’s true, but there ARE things that are able to help aid in weight loss.  NOTHING will help, however, if you eat like shit.

AND THEN I READ THIS:

#4: Carnitine
Carnitine is a water soluble nutrient, similar to B vitamin, that allows us to convert fat into energy. Carnitine and its derivative, acetyl L-carnitine (see below) are two of the most important nutrients for weight loss. However, for carnitine to have optimum effect, there must be adequate essential fatty acids (such as omega-3s) present in the diet. Carnitine is critical for energy formation and an active metabolism. Small amounts of carnitine can be obtained from foods such as meats and dairy products, but to get an adequate supply, we must take carnitine supplements. Carnitine provides anti-aging benefits by enhancing energy production in the cell, which is needed for cellular repair. Studies have also shown that carnitine helps prevent muscle loss during illness and also prevents the muscle loss associated with aging, known as sarcopenia. Carnitine is protective of liver function and enhances and protects the immune system, especially under stressful conditions.

Dosage Recommendation: The recommended dose for an adult under the age of 30 without ill health or obesity is approximately 500 milligrams per day. For those who are obese or have other health problems, the recommendation is 1500 to 2000 milligrams per day, taken in 500 milligram doses 3 or 4 times per day.

Carnitine Tips

  • Do not take carnitine in the evening as it may interfere with sleep.
  • Carnitine may be taken with or without food.
  • For better utilization of fat for energy take omega 3 fish oil with carnitine.

Foods to enjoy: grass-fed beef, dairy

Found in:
Health & Weight Management

WHAT. THE. FUCK.

and another form of carnititne:

#5: Acetyl L-Carnitine
Like carnitine, acetyl-l-carnitine improves mitochondrial function, but to an even greater degree – because it can pass through the mitochondrial membrane. And like carnitine, acetyl-l-carnitine functions best when there is adequate dietary intake of omega-3 essential fatty acids. Both forms of carnitine are important in a weight loss regimen because they act as natural anti-inflammatories, they aid in transportation of fats into the mitochondria to be burned. They also enhance the sensitivity of insulin receptors, helping to decrease blood sugar and circulating levels of insulin. As we have learned, high levels of insulin are inflammatory and ‘lock’ our body fat in place.

Dosage Recommendation: 500 milligrams per day; however, individuals on a weight loss program may take up to 1500 milligrams of acetyl-carnitine daily. Consult with your physician first.

Hmm.. MAYBE.. I will think about taking CLA and L-Carnitine (and another product, but that’s for another blog), together when I get closer to competition (usually when the last stubborn pounds wont come off), but until then I’m just going to keep researching.
 

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