With the New Year under way it is no surprise that we are all looking to make some changes in our health and fitness levels. Whether these changes be shedding the unwanted pounds or packing on a little more muscle they all take one thing to achieve; consistency. The New Year gives us the motivation to start consistent but what will it take to stay consistent? The best thing to spark dedication is RESULTS! With our new found enthusiasm also comes impatience. We want results and we want them now! This mentality often leads to supplement experimentation, which can be a nightmare due to the millions of options and insane claims.
There is no doubt that diet is the single most important factor in achieving any fitness goal but what products can actually benefit your daily regimen? No matter how good your diet is we can all benefit from supplementation; with that being said, no amount of supplementation can fix a poor diet or bad exercise program. Hard work and smart planning is a must but when choosing supplements it is best to stick with products that have been on the market for years not just the latest diet pills “as seen on Oprah”. These staple supplements have stood the test of time because they have been tested over and over again and they work. Considering the New Year brings mostly new people into the fitness world we will look at supplements that are best suited for beginners.
1. MultiVitamin/Greens Powder: When you reduce calorie intake and increase exercise you run the risk of not getting enough of the essential nutrients that your body needs to function properly. Getting the adequate amount of vitamins and minerals will increase the metabolism and is vital for the recovery process. It can also rev up energy production and immune system function. A Greens Powder is a great way to still get all the antioxidants and minerals that you need without taking a ton of pills. Remember when looking for a quality vitamin or greens supplement look for ones that are potent, pure, and suggested to take at least twice a day. The body cannot process a day’s worth a vitamins and minerals at once; hence the reason we eat multiple meals a day, so there is no reason to think you can absorb it all in one pill. Also overloading the body with certain minerals at once can cause muscle fatigue, elevated heart rate, and hurt your immune system.
2. Protein: Whether being used as a mid morning snack or post workout nutrition there is no doubt protein is one of the most important supplements in achieving your goals. Protein can help increase the metabolism, build lean muscle, and curve your appetite. When we look at dieting or leaning out we want to increase the protein consumption and decrease the carbs and fats, protein shakes are the easiest way to do this. Not all of them are terrible tasting or loaded with sugars so find one that you like and are willing to drink on a consistent basis. I recommend any 100% whey or rice protein powder for snacks because of its low caloric properties.
3. Fish Oil: Fish Oils are a great source for getting your Omega-3 healthy fats. Upping your healthy fat intake will train your body to become more efficient at metabolizing fats by increasing your thermogenics, decreasing muscle breakdown, and reducing fat storage. They are also great for anti-inflammation, heart health, and lowering cholesterol; all things we will need to start our new healthy way of life. When looking for Fish Oils don’t skimp because the cheapest ones contain a lot of Mercury which is toxic to the body. Look for pure sources and extra strength versions to assure you get the recommended daily doses.
4. Green Tea Extract: We have talked about Green Tea in previous blogs and that is for good reason……it works. A very powerful antioxidant, it also helps to increase the metabolism and boost calorie burn. Not only is it great for weight loss but it also has cholesterol lowering capabilities and slows arthritis. Taking an actual Green Tea supplement is more potent than simply drinking Green Tea but it still has the same benefits.
5. Glutamine: Glutamine is the most abundant amino acid (building blocks of protein) found in the body but when putting the body under new stress it is essential to supplement more into the system. It will help boost immune function, decrease sugar cravings, and rebuild muscle tissue. When training hard the body’s immune system will start to break down, adding in glutamine will offset this by supplying the body with enough for the muscle and immune functions. This in turn will help you recover quicker from workouts, build more lean mass(which burns more calories), and keep your body running on all cylinders. Try getting the powder form and just adding it into your protein shakes.
Try adding these 5 supplements into our daily routine to amplify your results and stay driven. Keep in mind that these are all basic supps to HELP you achieve your goals, not miracles in a bottle. Nothing replaces hard work and proper diet so before you go spending your money on the helper products make sure the foundation is already in place. It may be wise to hire a Personal Trainer or Nutrition Coach to get you started. Make it all work together and make this your year. Accomplish your goals, stay dedicated no matter how long it takes, and BRING IT in 2012!!!
