The Insider Secrets To Fat Loss Supplementation
Massive budget marketing are always quick to tell us about the next BIG supplement that is going to FIX our diet and allow us to burn fat while we sleep.
It’s easy to turn immune, switch off to all the big bold claims and run the risk of missing out.
Buy into them and be left with a big hole in your wallet and a wardrobe full of useless supplements we have no idea what to do with next.
It sure has happened to a lot of my clients in the past.
The latter leaving the frustrated and annoyed.
(and rightly so)
“How come the buff influencer was able to achieve the badass result and I couldn’t?
Maybe there is something wrong with my body?
Or, I forgot to take (insert supplement here)?”
Leaving them down the supplement pitfall where supplements are increasing rapidly and fat loss rate is not.
One of my new clients was bouncing from supplement to supplement.
Looking for the areas he needed genuine help in most. He was being pitched,
From all angles.
He was working nights often and sleep wasn’t great - Buy sleep aid 100 to fix your sleep once and for all.
He didn’t feel like he was eating much Fruit/ Veg - Buy Fruit Boost 200 & Veg Ramp 300 to gain all the Micronutrients and Vitamins without eating fruit or vegetables ever again.
He didn’t feel like he was loosing fat fast enough - Buy FatThermoburner 880.
And that’s not even taking into account his protein, training, digestion and cognitive aspects he wanted to improve on too.
Told he wasn’t ‘good enough’.
He will be if he buys the supplement though.
With all this his self-esteem plummeted.
Even more so when,
These supplement fixes were not doing the job.
He was in a real hole and couldn’t see a way out.
He was feeling just as stuck after each and every supplement he tried.
If you have ever felt in a similar position this article is going to help you fix all that while giving you the exact rationale I’ve used for all the private clients I’ve worked with over the years, when it came to allowing them to achieve their fat loss transformation and actually keep it.
Without nasty jittery side effects and sleepless nights.
With an optimal yet minimal supplement stack.
And the best part?
It works without fail.
Let’s not waste anymore time and dive into it. If you have read any of my previous articles/ Blogs you would know I enjoy analogies, as I feel like they help make things easier to digest and understand.
Today we are going to be looking at supplements as a few pyramids.
I did not come up with the original nutrition pyramid concept, the supplement pyramid is entirely my creation and should be the go-to supplement choice for the majority of men looking to burn fat but wonder what supplements they should take.
A Way To Better Understand Supplements
Before I go into my original pyramid concept I want to leave you with a disclaimer.
A disclaimer that I think is going to be the most important part of this Article and if you walk away with anything after reading this article it has to be the following:
Supplements are never a fix, a fix to something you are currently struggling with.
Supplements are going to merely be an addition. An addition to your lifestyle, eating, training, sleep etc. They are not the complete picture, they are also not going to be the missing piece behind a great transformation.
They are going to be something that simply compliments an already good structure in place.
Imagine the supplement pyramid with a guard.
The guard in-front telling you one thing.
“Processed only if you are confident with the previous layers of the nutrition pyramid”.
If you rush ahead without ensuring things like calories, macro and micronutrients are in a good place already, you will not see much benefit out of any supplement and may find yourself feeling disappointed from their effects.
I would highly recommend grabbing my free diet cheat sheet to familiarise yourself with these before processing.
The 3-Stage Supplement Pyramid.
As the name and diagram suggest this particular pyramid has 3-Tiers.
Great, Mid and Low.
Great Tier supplements will include the most versatile, useful and common supplements I would personally recommend to private clients.
Mid Tier Supplements will include somewhat versatile and somewhat useful supplements. Usually, these supplements are going to be a little more advanced and/ or specific.
Low Tier Supplements will include the least versatile, and least useful for MOST men based on my opinion and experience with them. The supplements here are going to be very specific on the job they are designed for and usually give out a little return for most men and their fat loss results.
Please note - It is impossible for me to create an article which prescribes the exact supplement, dosage and time to take specifically for every single person out there, I can however create an article categorising some of the most popular, beneficial supplements out there for fat loss alongside their purpose. Let’s dive into my Three-Tier Pyramid now.
Low Tier - Very Specific/ Not very useful for most.
Glutamine is an amino acid naturally found in the body.
Glutamine has been advertised and marketed as a great “muscle builder” but “has not been proven to enhance muscle building in healthy individuals” - (Examine.com)
Some research has been made on Glutamine and the potential to help with strength recovery however the studies have never lasted for longer than 72 hours, which makes it very hard to make a final long term conclusion on it the benefits of Glutamine supplementation for muscle gain.
Glutamine is something that most men will not be deficient in to warrant supplementing with.
For the little potential reward at the moment with Glutamine, I would generally advice staying away.
Very hard to quote specific research with fat burner as each brand will vary massively with it’s own ingredient breakdown.
Essentially fat burners will usually be a supplement containing a high dose of stimulants designed to increase metabolism (or how fast your body is working) and therefore aiding your body to burning more calories.
The increase in metabolism/ calories burnt will usually be very small, unreliable and unsustainable long term, especially if that’s your only source of creating a calorie deficit.
Fat burners may see you a small increase in calories burnt however if dosing and lifestyle factors remain the same (calories burnt / Calories Consumed) fat loss change will soon come to a halt.
For the marginal improvement in calories burn from fat burners I don't think they are worth the price tag.
BCAAs or Branched-Chain amino acids refer to leucine, isoleucine, and valine.
BCAAs can help promote muscle protein synthesis and increase muscle growth over time. However, for men eating moderate to high amount of protein from their diet (1-1.5g per kg of body weight a day or more) normally this will already be occurring without the need to supplement here.
If protein intake is lower than mentioned here, I would advise first looking to increase protein intake from food way before looking to supplement with BCAAs as a higher protein intake from food will bring about far more benefits.
Mid Tier - somewhat versatile and somewhat useful supplements.
Protein are composed of amino acids (like mentioned in the BCAA section), Some amino acids the body needs but cannot synthesise and therefore needs them from foods.
They are called Essential Amino Acids (EAAs), they are vital for protein synthesis, tissue repair and nutrient absorption.
Many foods high in these essential amino acids naturally, making easy to reach without supplementations (foods like: meats, seafood, poultry, eggs, dairy products).
There hasn't been enough studies yet completed on EAAs supplementation and their relationship to fat-loss making it hard to draw complete conclusions on if it's supplement worth investing in.
Ensuring you are consuming sufficient amount of Essential Amino Acids throughout the day will be very beneficial for keeping those vital bodily functions operating at high levels.
I would suggest ensuring you are eating regular servings of complete protein foods first throughout the day and only supplementing in the rare circumstances with EAAs when you may not be able to consume enough from whole foods.
A fairly inexpensive supplement which may be of use occasionally if unable to consume complete protein foods.
EAAs Link Here - https://amzn.to/2DIVcg9
Fish oils usually refer to two kinds of omega-3 fatty acids, Eicosapentaenoic acid (EPA) and Docosahexaenoic (DHA), These two fatty acids are usually found in fish and animal products.
These fatty acids are involved in various biological processes such as inflammatory response and brain function.
Although direct relation to Fish Oils and fat loss may not be evident, Fish oils can improve general health (by lowering triglycerides levels and modestly reducing blood pressure).
If fish oil intake is currently low from your diet, this can be a useful supplement.
In regards to dosing the American Heart Association recommends 1g daily.
Fish Oils Link Here - https://amzn.to/2XDyq0c
Vitamin D is one of the 24 micronutrients critical for human survival
The body requires an adequate amount of UV light from sun exposure to produce Vitamin D.
Although most people are not deficient in Vitamin D, they do not have optimal levels either.
Supplementing Vitamin D is associated with a large range of benefits including immune health, bone health and wellbeing.
Supplementation can also reduce the risk of cancer, heart disease and multiple sclerosis.
Vitamin D can be a good to supplement if not at the optimal range already due to the large range of health benefits it can bring about, however, does not carry a strong correlation to the rate of fat loss.
Vitamin D Link Here - https://amzn.to/3a28W1y
Good Tier - Most versatile, useful and common
With Protein powder supplementation I will refer to Whey Protein mostly, but very similar insights can be taken for the other popular protein alternatives (such as casein).
Whey Protein Powder is a byproduct of cheesemaking which is going to be a high quality, well-absorbed source of protein.
It can very useful when looking to eat a higher amount of protein per day.
Adding whey protein will bring about similar benefits to increasing protein amount from food, such as helping build muscle and keeping it during fat loss phases (with the addition to resistance training).
Whey protein supplementation can be a quicker way to hitting those higher protein target goals for the day.
I would recommend using protein powder as a last resort if unable to hit your protein target from whole foods options first.
Whey Protein Powder Link Here - https://amzn.to/2Xy1hTF
Creatine is a molecule made in the body from amino acids.
The primary benefit of creatine is an improvement in strength and power output during resistance training. When creatine is used with the combination of resistance training creatine can also help increase muscle mass a little.
Creatine is going to be one the surest and safest supplements to take around with the proven strength increase benefits and potentially helping increase muscle mass a little too, leading to a more complete and defined body shape look.
Creatine Link Here - https://amzn.to/33ynkNP
Caffeine is a powerful stimulant, it can be used to improve physical strength and endurance.
When first starting to take caffeine it can increase metabolic rate (burn more calories and potentially help with fat loss).
Habitual use can however lead to tolerance and diminishing the other benefits mentioned except its anti-sleep effect.
When taking caffeine I would recommend finding the dosing that works best for you (around 100-250mg can be a good start) and regularly taking caffeine breaks to continue experiencing the full caffeine benefits.
Caffeine can be a great tool to provide you with some extra alertness, energy, a small increase in metabolic rate and a potential decrease in hunger too. Use it sparingly and when you need it most to counting receiving the great benefits.
Caffeine Tablets Link Here - https://amzn.to/2XCxh9b
Before You Go...
All the supplements today's article have their time and place. They are not to be used as a fix but as useful tools to an already good structured lifestyle.
If you have found this article helpful please give it a share with a friend who too would benefit from giving it a read.
The study and scientific information across this article has been taken from Examine.com For any further Science-Based nutrition and supplement information please visit their website - https://examine.com/
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