I'll start off with some common myths and facts about fat loss and nutrition and I will post some info on supplements.
Myth- Fat and/or carbs makes you fat. This is completely false! What makes people gain weight is an excess of calories. So for example,
if you caloric maintenance is 2,500 calories and you end the day with 3,000 calories, you will gain weight! The best way to find out your caloric maintenance is to use on of the hundreds of online calculators and that will help you figure out your daily calorie needs. These are very helpful to say the least.
Fact- Certain kinds of fat are good for you. Yep, this is 100% true. Poly-saturated and Mono-saturated fats support healthy brain function, joint support, heart and cardiovascular health, and more. You most definitely want to get in good fats every single day! These good fats can be found in olive oil, canola oil, sunflower oil, almonds, pistachios, avocados, peanuts, peanut butter, corn soy, and fish oil. If you can't stomach any of those foods they sell "fish oil" pills which can be found easily. But don't go overboard with these foods as fat has the highest calories per gram; 1 gram of fat is 9 calories, where as protein and carbs are 4 calories per gram. Avoid trans fat at all cost and keep saturated fat intake as low as possible.
Myth- You can "spot reduce" fat. What this means is all those commercials you see about these super machines that will "burn the fat off your ab's" are completely and utterly false. It is not scientifically possible to do. Your body burns fat in sort of a systematic way. It will start the fat loss in areas such as arms, legs, face, and then it will work it's way towards your stomach, hips, and thighs. Your body stores the most fat in these few areas because it's the most convenient. That is why you hear so many people talking about "shedding the last few pounds off my belly", because that is the last and hardest place to lose the fat! So don't waste your time doing thousands of sit ups thinking you're going to get rid of the belly, the only way you will see your ab's is for the fat that's covering them to be gone! And that is done through cardio and diet.
Fact- There is "good" and "bad" carb's. I think it's safe to say the whole "low carb" diet thing has confused the hell out of many people! Most people just assume any carb is bad and they should be avoided at all costs. Well, that is absurd because carbs are the bodies primary source of energy and they are very nutrient dense. So the thing to do is to keep "good" carbs in your daily diet. These include, brown rice, whole wheat bread, wheat pasta, beans, fruits, and of course, vegetables! Bad carbs will induce an immediate insulin spike and that is bad for many, many reasons. So basically stay away from, soda, candy, donuts, white flour, and sugar in general. A lot of things appear healthy such as yogurt and a lot of cereals, but look at the sugar content and you will see they are not so healthy after all!
I will add to the myth and fact section over time as well
I will do a supplement write up later tonight about the most common supplements out there today and tell what works/what doesn't.
Here is a quick rundown of the most common and popular work out supplements on the market today-
Fat loss pills- No surprise that these are the absolute number 1 seller of supplements today. A lot of people want a quick fix without actually changing their lifestyle and diet. Simply put, there is NO magic pill! These will aid in fat loss, but you still have to be strict with your diet and workouts. I would not recommend these to somebody who is out of shape as most fat loss pills are stimulants which can raise blood pressure and increase heart rate, amongst other things. If you do want to try a fat loss pill I would recommend stimulant free versions. *As a matter of fact, the number 1 fat loss pill {Hydroxycut} has just been recalled by the FDA because it was causing severe liver damage. This is why I don't recommend them!*
Protein Powder- Probably the most useful, and safe, supplement ever created! In general, it is good to consume a lot of protein as that is what builds and repairs muscle, but it becomes absolutely vital once you start working out! When you workout you break down muscle fiber, and the only way to repair it is with ample amounts of protein. The more lean muscle mass your body has, the easier it will be to burn fat. A general rule of thumb is to consume 1 gram of protein per pound of your weight. So, if you weigh 160, you want 160 grams a day. It is best to get protein from solid food such as chicken, lean beef, eggs, tuna, tilapia, bison, etc., but for a lot of people it is very hard to eat enough food to get in your daily protein needs. Most protein powders provide anywhere from 20-25 grams of protein per scoop, so you can see how that is beneficial and convenient! Highly recommended! Good brands include, Optimum Nutrition, All The Whey, BSN, Gaspari, and Scivation.
Creatine- This is mostly used by bodybuilders, but it can benefit anybody who works out in my opinion. Basically creatine is a cell volumizer which enhances muscle strength and size, but, it can also make you retain water and that can give you a soft look, as Strube's mentioned in another thread. Creatine is natural and safe so I see no reason not to take it. I'd recommend good old "micronized creatine mono". It is cheap and very effective. Recommended!
Pre-workout supplements/ NO2 {nitric oxide}- These supplements are usually expensive and VERY powerful. If you're not used to stimulants these will knock you on your behind! They are intended to give you a super intense surge of energy and focus so you can get through grueling workouts, and the good ones definitely work. I would only recommend these to experienced weight lifters and athletes, however. If you do want to try some, I'd recommend Gaspari superpump250, Universal shock therapy, Controlled Labs white flood, Muscletech NanoX9, or Axis Labs hemodraulix.
Intra-workout supplements- The term "intra workout" means during your workout. These are usually made up of Amino Acids which will soak into your muscles and keep them from getting fatigued, speed up recovery, and promote anabolism {the growing of muscle}. These are a staple for me and I highly recommend them. There's really no reason not to take them other than the fact they can be a bit pricey {but very well worth it IMO}. Good ones include, Controlled Labs purple wraath, Scivation Xtend, Xtreme Formulations ICE, and Muscletech Intravol.
That about covers the basics. There is literally thousands of supplements out there and the choices can make your head spin! Just stick to the proven basics and spend wisely. And anybody else feel free to add to this thread, the more knowledge we have the better! Your turn Strubes
