Tag diet

When you workout, you’ll want to incorporate a good diet for building muscles. But what exactly constitutes a “good diet for building muscle” anyway?

For some people the only adjustments they’ll need to make is to add in additional calories. Those calories need to come from food sources that are proven to build muscles. Common names are high protein diets and weight gain diets. So, it’s not as simple as just adding in additional calories; you need the right kind of calories that also provide much needed nutrients that aid in cell rejuvenation and muscle development.

The Purpose of a Diet for Building Muscles

The entire reason to adopt a diet for building muscles is to make sure that your are providing your muscles with the proper nutrients they need when they are being worked, torn down and in recovery. The nutrients that you feed your muscles will have a direct impact on how quickly and how effectively repair and build up.

Your purpose is to gain weight in the muscle department but at the same time you want to be careful that the calories you are adding are not going to pack the fat on. Nothing can hide muscle definition, and your hard workouts, more than excess body fat.

How Do You Know What a Good Diet for Building Muscle is?

A rigorous weight training workout schedule is taxing on your entire body. By making sure that you fuel your body with the right nutrients you will be helping ensure that you have the energy to start and finish your workout as well as the ability to repair your muscle afterwards.

Since your body uses the protein that you consume to build muscles, you need to eat enough lean protein such as salmon, trout, halibut, cod, eggs, chicken and lean servings of beef, pork or buffalo. These lower fat foods will help you get the protein calories you need while helping you to avoid packing on body fat.

Most people that want to put on weight should eat 500 calories more each day, some a little more, some a little less by 500 calories extra a day equates to about a pound a week in body weight gain. We’re talking about muscle weight gain here so you need those extra calories to be primarily protein.

If you find it hard to eat more protein foods, you can always reach for protein supplements or meal replacement shakes. A couple of shakes a day mixed with milk can easily get you to those 500 calories in extra protein a day mark.

What is The Single Best Diet for Building Muscle Mass?

Due to the fact that people’s body’s and food choices are so entirely different, it’s hard to recommend any one single diet for building muscles. You must have the additional protein but you must also have the many nutrients your body needs everyday. For example, you can’t use protein powders for meal replacement because mostly all that they provide is the protein. You would need a meal replacement shake in this case that provides the many different nutrients your body needs.

A good way to find what works best for you is to experiment a little and try different ones every two weeks or so and see how your body is responding. You can learn more about your choices and what to look for in the article “Why Protein Intake for Building Muscles” and look at http://MyFitnessNut.com for more information on protein, supplements, muscle building and fitness in general.

The more important question we should be asking is if you want to spend your time dry brushing your skin daily for months and seeing minimal results. Dry brushing has barely any effects on cellulite. Any visible change is very minimal and lasts for a day, if even that.

Before we go into the theory behind dry brushing, we must understand what cellulite is. It is fat. Nothing more than normal, plain ‘ol fat! This is the same fat that is found on any other part of your body. Cellulite is NOT a unique type of fat.

The only reason it appears different is due to the fact that the fat appears in clumps and in parts of your body where the skin is thinner and less porous. This is usually the skin on your thighs and butt. The difference is only in appearance. The fat is still the same.

Most women experience having cellulite. That’s because most women do not do resistance training on their legs, thighs and butt for the most part. These areas are not toned, low on lean muscle and store fat easily. Even slim women store fat in these areas and the only way to remove that fat is with a healthy diet and exercise.

Can You Remove Cellulite by Dry Brushing?

No! It’s ridiculous that people make claims that brushing your skin will remove cellulite.

The theory behind dry brushing is that brushing your skin will aid the lymph system to remove toxins from the body. A better way to do this will be a hard 20 minute cardio workout that leaves you gasping.

There is no evidence to show that removing toxins will remove cellulite. It is true that fat cells contain toxins but the best way to clear these toxins will be to adopt a clean, healthy diet and use exercise to burn off the excess fat stores. You cannot brush them away.

Even the websites or sources promoting dry brushing will advise you to adopt a healthy diet and exercise and brush your body daily for 6 days a week. You have to follow up this brushing habit for at least a month before you see any visible change.

Even then, most people report no change at all.

A few women have reported minor changes but the cellulite returned within a day. The fact is the cellulite never left. It was there all along. Maybe the constant brushing made the skin swell up with blood and caused the skin to tighten. When the skin tightens, the fat is pushed below. Miraculously the cellulite seems to have ‘disappeared’. Once the swelling subsides, the cellulite returns to its rippled dimply glory.

Dry Brushing Does Have a Place in Your Routine

Yes, but it should be something you do if you have the time. The most effective way to get rid of cellulite is to eat right and exercise hard. Dry brushing can complement this by energizing the skin and improving the skin moisture. And even the minimal toxin removing benefits will improve your health too.

Dry brushing is not a solution to cellulite. It’s just one of those extras you do to make you feel better psychologically. Once your diet and exercise regimen is in place, then you may go ahead and do the dry brushing if it makes you feel happy

This is a difficult question to answer because there are several costs. There is money, there is effort and time. In this article, we will examine the financial aspect of cellulite removal which will differ depending on what course of treatment you chose to adopt.

Women as a whole spend millions of dollars a year on cellulite treatments. These can range from cellulite creams, massages, surgical procedures, special supplements, etc.

This is a huge cash cow for many companies as they compete for the dollars and their marketing messages can be deceiving. Advertising, testimonials, ‘proof’ are all used to convince women that their special products will work wonders.

So, if you decide to purchase cellulite creams, your costs will be lower than that of someone who decides to go for Endermologie cellulite treatment which is a kind of ‘special’ massage.

There is no Exact Cost for Cellulite Removal.

It varies from woman to woman depending on their means and budget. The question is how much do you want to spend on treatments that rarely produce any long lasting effects?

What most anti-cellulite product companies will not tell you is that there is no product on the market that effectively gets rid of cellulite. Not a single one. This is because cellulite is fat. It’s fat in the body that just looks different because of the tissue structures in the body.

Nevertheless, it’s just fat.

There is no cream or massage on this planet that can get rid of fat. What’s more, the only way to remove fat from your body is to exercise and eat right. You need to create a caloric deficit and your body will start burning fat and the cellulite will disappear. This is neither glamorous, romantic nor easy. It involves sacrifice and hard work.

That’s exactly why it will work.

The true cost of cellulite removal is not just the dollars you spend on products that don’t work…

It’s the time that you have wasted on trying out these products. The disappointment you will experience when you see no results. You may even have low self-esteem or hate your body and this is a very real cost that nobody seems to want to talk about.

Cellulite Removal is the Same as Fat Removal

Cellulite is nothing more than fat. That’s it. It is such a simple concept that most people just don’t get.

Ignore the talk about lymphatic drainage, toxins, damaged fat, poor blood circulation, etc. Fat is fat. It can be burned off if you know what you are doing. If you are in a constant state of caloric deficit and exercise regularly, your body will definitely tap into your cellulite fat and burn it off just like any body fat.

Have faith in your body. It’s a miracle and it will do what is best for you as long as you do right by it. It will find the cellulite and burn it when it needs energy and it’s up to you to use the energy to make this happen.

The Key to Cellulite Removal

There is no such thing as damaged fat or trapped toxins that cause cellulite. Your body will detoxify itself. That’s what your liver does. It does a better job than any detox cleanse product on the market. The key to cellulite removal is to burn more calories each day than you consume; this will burn the fat known as cellulite.

So, go about it the healthy way. Save your money. Do not waste it on the creams or other supposedly ‘scientific’ discoveries that are expensive. The old fashioned method is the only effective way to proven and sustainable cellulite removal. Exercise and eat right and you’ll be able to get yourself there.

Cellulite is fat that has received a bad reputation. It is not a sign of an unhealthy body. There are many misconceptions about it and some websites will even state that it’s caused by poor circulation and drainage in the body.

They also state that it is fat that has been damaged. To add credibility to their statements, they’ll also state that even female athletes show signs of cellulite.

All this is just confusing and makes women hate their bodies. This article aims to keep things simple. Cellulite is fat. That’s it. Fat that is stored in a unique way that it results in its dimpled and not so pleasant appearance.

That’s it. Just like all fat in your body, it can be burnt off and you can reduce the amount of it in your body.

To a certain extent, it can be hereditary also. Women with thinner skin will show more signs of it since the fats will be more visible beneath the skin. Some women are also more predisposed to gaining fat and that’s exactly what makes up those lumpy dimples.

Within Reason, Fat or Cellulite Gain is Not Unhealthy

That does not mean they are unhealthy. Just like any fat gain, they’re consuming more calories than they are expending. Reversing this state will result in fat loss and the reduction of cellulite.

Cellulite looks different from normal fat only because of the structure of the tissues that connect the skin to the underlying muscles. These bands are perpendicular in women and have pockets of fat storage. Once those pockets are filled and then continue to fill with fat the excess fat starts pushing upwards and becomes visible because the skin is thin.

Yet, it is still just fat.

No, Toxins Do Not Cause Cellulite to Appear or Disappear

Some people may say that it’s caused by toxin buildup. This to a certain extent is true because fat in the body tends to bind toxins so that you do not become sick. However, toxins do not cause it. Fat buildup does.

Eliminate the fats and you eliminate the cellulite.

Another common fallacy is assuming that only overweight women have it. Many slim women have it too. So, if fat causes it to appear, why do these women still have it?

Because, it is not a matter of weight. The all-important number is your body fat percentage. There are many women who see slim, yet they have low muscle mass and a high percentage of body fat. In the fitness industry, this is known as “skinny fat”. So, even if you are slim but have a high body fat percentage, that fat is going to spill out of the spaces between your tissues and pop out as cellulite.

Cellulite is Not a Sign of Poor Health

If you eat a sensible diet, exercise regularly, consume collagen supplements and keep your skin supple and healthy, you’ll do more to banish cellulite than any cream or detox cleanse ever could.

Your health is affected by having fatty internal organs, poor stamina and other problems caused by a lack of exercise and a diet that is not wholesome. Cellulite is a symptom of an underlying problem. It is not an issue in itself. Maintain discipline with your diet and exercise and the cellulite will slowly but surely disappear and become less visible.

Every year women spend upwards of 10 million+ dollars on products created to fight cellulite. New products, creams, miracle cures and other weird contraptions flood the market constantly. All fighting for a slice of the very profitable pie.

Yet, there is not a single product on the market that works effectively or shows permanent results. Slick marketing, compensated ‘testimonials’ and other tactics that prey on women’s emotions, are all used to sell these products.

Almost all the products are a waste of time or money and in most cases, both.

The truth is that cellulite is just fat. That’s it. Not accumulated toxins, poor circulation, damaged fatty tissues or any other nonsense that is so often spouted by the companies that sell anti-cellulite products.

You Banish Cellulite the Same Way You Banish Fat

Since cellulite is just normal fat, it can be eradicated just like normal fat. The same rules apply. No need for special creams or massages to get rid of cellulite. Exercise, a healthy diet and a close eye on your body fat percentage will do more for your cellulite than any cream or massage ever could.

If you were to tell certain woman that resistance training is more beneficial than cellulite creams, she’d probably think that you lost your marbles. Yet, this is the hard truth.

Fat can only be burnt off with exercise. You cannot melt fat with creams and you definitely cannot massage fat away.

If Only It Were That Easy to Banish Cellulite

Of course to lose weight, you will need to watch your diet closely and engage in cardio sessions on a frequent basis. In this article, we will take a closer look at resistance training.

Most women feel that weight training or resistance training is only for men. Again, this is fallacy. Women will benefit greatly from resistance training.

You will not get big and bulky by doing resistance training. Even men struggle to gain muscle. Resistance training will give you a lean and toned body. You will have firm thighs and a nice, perky butt. Toned muscles will give your thighs and legs a taut appearance and cellulite will be less visible.

Good Example of Resistance Training Exercises to Banish Cellulite

Examples of resistance training are squats, lunges, dead-lifts, snatches, leg presses, etc. You may wish to focus more on resistance training for the lower body to increase the lean muscle mass in your lower body. Most women are prone to storing fat in the lower body and cellulite most frequently occurs on the thighs and butt.

When you engage in resistance training, your body composition will change. While your body fat decreases, your lean muscle will increase. So, even though the numbers on the weighing scale don’t change, the appearance of your body will. Your weight may be the same but you will look smaller and more toned. That’s because muscle is denser than fat.

The more lean muscle you have, the more calories you will burn on a daily basis. That means the chances of your body storing fat are much lower. Since cellulite is just stored fat, you will not see it returning anytime soon, unless you start slacking on your diet and training of course.

Two resistance training programs that will give you a good workout for both your upper and that all important lower body are Dumbbell workouts and the Kettlebell workouts. Both provide resistance where you can start out low and work your way up as you see, and get fit.

Resistance training is one of the key components to banish cellulite so start now by making it a part of your daily workouts and you will see and feel the difference in a matter of weeks.

Cellulite is fat. It is formed in the same way that fat is formed. Don’t let the dimpled, bumpy appearance fool you. It is still fat. Just like all fat, it is the result of consuming more calories than required and not exercising enough to burn off that excess consumption.

The question is…

Why Does Cellulite Look So Darn Awful?

If it was just normal fat, it should be smooth and thick. Not clumpy and bumpy like cottage cheese.

So what happened?

The answer lies in the structure of the tissue. Below the skin there is a layer of tissue that is fibrous and it connects the skin to the muscles beneath it.

Women have bands of tissue called septae that are connected vertically and perpendicularly. Similar to little columns. This creates pockets or chambers for fat storage that have always been important for survival and child bearing.

Men do not face this problem because their tissues are connected diagonally and in a crisscrossed manner. There is minimal space for fat storage with this arrangement.

Cellulite Appears Worse with Thin Skin

The thickness of the skin is another key factor for the visibility of cellulite. The thinner the skin, the more visible the cellulite will be. Women have skin that is much thinner than men. So, that makes things worse because their cellulite is more visible.

To a certain extent, cellulite is hereditary. Some women have thinner skin on their thighs and buttocks. This makes their cellulite more visible than women who naturally have thicker skin. Other women store fat on their bodies more easily. So, their higher body fat percentage makes them more prone to having cellulite.

Nevertheless, the majority of women have it and this can be easily avoided if they just stopped and paid closer attention to what they ate. Women love indulging in chocolates, ice-cream and other sweet foods. They feel happier and better when they eat such foods. What they do not realize is that these foods have a high GI index.

That means they cause spikes in the blood sugar level. This leads to increased fat storage and fast weight gain. They then get depressed and this leads to more binge eating to feel better and so the vicious cycle repeats itself and before they know it, they have lots of cellulite on their thighs and butt.

Could this have been avoided? Yes.

The Same as Fat, Muscle Burns Cellulite

Cellulite cannot form in a body that has a low and steady body fat percentage. A body that has a higher percentage of lean muscle mass will also develop this fat less readily. Muscle burns more calories. So, the more lean muscle a woman has, the lower her chances of getting that dimply appearance.

It is highly recommended that women engage in resistance training to increase muscle mass and tone. By doing squats, lunges, planks, dead-lifts, etc. women will develop stronger muscles in the core and lower body. Since women are more prone to developing cellulite in the lower body, by working the muscles in this area, this fatty formation can be prevented.

To summarize, cellulite is just fat. It can be removed the same way fat is removed. With a healthy diet, lots of exercise and some good old skin toner and moisturizer to keep your skin supple and elastic. Collagen supplements would be great too for improving the elasticity of the skin.

You can get some great exercise and fat loss tips when you subscribe to the My Fitness Nut Newsletter at the top right of http://MyFitnessNut.com and you get more information on cellulite reduction there as well.

Why Would People Really Do a Cellulite Massage?

There are many types of massage such as Thai massage, Shiatsu, Swedish massage. All these different types of massage employ different techniques to achieve different desirable results for the body from lymphatic drainage, to alignment to improved blood flow.

Some massage parlors even offer cellulite massage. There are several books on the subject so the big question is… Does it work?

The answer is no. It doesn’t. You are better off going with the normal massages that are available. Swedish and Thai massages are great for stress relief and putting your tired, achy body in a feel good state.

Fat Cannot be Removed by Cellulite Massage; Plain and Simple.

Cellulite is body fat.

The theory behind cellulite massage is similar to cellulite brushing. In theory, the massage will result in better stimulation and blood flow in the problem areas. Usually, moisturizing lotions, ‘special’ oils and ointments are used in the massage. This gives the illusion that the skin will absorb these lotions and oils and cellulite will be eradicated. Of course, this is not the case.

The cellulite may disappear for an hour or two because the lotions may have made the skin swell up and tighten. This will hide it for a while but it is very temporary. Once the ‘swelling’ or effect of the lotion subsides, the cellulite reappears and the woman is disappointed and tells herself that she needs a few more massage sessions to totally solve the problem.

A Cellulite Massage is a Total Waste of Money

Cellulite massages usually cost more just to give the illusion that they are more specific and effective. Neither is true since the massages just do not work for the intended purpose.

The reason that cellulite looks different from normal fat is the structure of the skin and underlying tissues. Women have connective tissues beneath the skin that are perpendicular to the surface skin. This creates pockets or chambers where fat is stored.

As women age, the skin loses its supple, elastic qualities and starts becoming thinner and harder. The fats beneath the skin become more prominent and this causes the appearance of cellulite.

It has been said that cellulite cannot be “cured”. Well, it does not have to be cured because it’s not a disease. It is just fat under the skin.

All you need to do is adopt a healthy diet, exercise regularly and use a moisturizing lotion to keep your skin smooth and supple. It also helps if you consume collagen supplements.

Your exercise regime must consist of resistance training. You will need to do squats, lunges, calf raises and if you’re adventurous, you may do dead-lifts too. These exercises will strengthen your thighs, hamstrings, butt and legs in general. These are the areas most prone to cellulite.

You must also include cardio training. Stair climbing, running, cycling and skipping are excellent forms of cardio because they focus on your lower body. If you focus on training your lower body, you will be able to mitigate the presence of cellulite.

In the short and long run, this is still the most effective method of treating it. No cellulite massage can help you remove the unsightly appearance for more than a few hours. Only a healthy diet and training can. Save your money, improve your health and love your body by subscribing to the My Fitness Nut Newsletter at http://myfitnessnut.com and found at the top right of the page.

There are several websites that promote lymphatic drainage to reduce cellulite. They are all wrong. The reason for this is because cellulite is fat. It is not about toxins or poor drainage or whatever reasons that are so often tossed around. All these misconceptions and fallacies are designed to make women spend money on cellulite products and treatment.

It May Look Different But it’s Really Just Fat

The simple fact is that cellulite is fat. It looks different from normal fat. There is a reason for this. Beneath our skin is a hard fibrous tissue with bands that connect the skin to the muscle. These bands are known as septae. Women have perpendicular bands while men have bands that connect in a cross-checked pattern. This is the reason why men do not show visible signs and even thought they have it too, it just can’t be so easily seen.

When the spaces between the bands are filled with fat, the fat is squeezed upwards and presses against the skin. This is similar to a fork pressing down on a marshmallow. Notice how the marshmallow comes up looking all clumpy. That’s because the fork is hard and stiff just like the bands of tissue in our body.

Women also have thinner skin than men. That’s a double whammy because the cellulite is even more visible. So, now that we have established that it’s just plain ‘ol fat, why are people talking about lymphatic drainage?

Fat Profits in Reducing Cellulite

The reason for this is that there are several products and services such as cellulite massages and other treatments such as Endermologie that claim that they can massage it away by breaking down the fats and increasing the blood circulation to the problematic areas.

It is not profitable to admit that cellulite is fat because if it was just normal fat, women would realize that watching their diet and exercise would remove the cellulite stores. By using words like ‘lymphatic drainage’, it creates the illusion that more specific and targeted measures are required to deal with this stubborn issue.

Lymphatic Drainage Provides Benefits – But Not Cellulite Loss

The crux of the matter is that lymphatic drainage will not rid the body of cellulite. It may have other benefits such as improving circulation and maybe detoxification to a certain extent, but it will not remove it because fat cannot be massaged away.

The best thing you can do for yourself will be to try and reduce your body fat percentage. You will have to watch your diet closely and eat wholesome, healthy food. Avoid junk food and processed products which are also junk. Eat fresh, eat clean should be your motto.

Exercise to Lose Fat and Reduce Cellulite

Embark on a training program that involves a mix of cardio and resistance training. Perform exercises that tone your lower body. Squats, lunges, stair climbing, etc. All these exercises will tone and strengthen your thighs and butt. Toned muscles are taut and the visibility of cellulite will be reduced.

When you are at a body fat percentage of about 15 to 20 percent, your fat stores will be minimal. You may still have some fat but the lumps and dimples will be barely visible. If you still wish to lose the rest, you need to drop your body fat percentage even lower.

That’s how you rid your body of cellulite effectively and this way beats any lymphatic drainage method out there. Learn more about cellulite reduction to help you shape up your appearance and take the guess work out of it.

What Is the Glycemic Index and How Does it Affect Me?

The Glycemic index (also GI) is a ranking system invented by Dr. David J. Jenkins and colleagues in 1981 at the University of Toronto. It is a system that ranks the effects of carbohydrates on an individual’s blood glucose level.

Different carbs have different effects on an individual’s blood glucose level. When you consume a carb such as white bread, it will cause an insulin spike in the body and the blood glucose level will go up. The GI index will show how much effect the food has on an individual’s blood glucose level.

Generally, for weight loss, one will need to avoid foods that have a high GI index.

Carbohydrates that are slowly digested and broken, will release glucose into the blood stream gradually. These carbs have a low glycemic index. A lower glycemic index means slower rates of digestion and absorption of the sugars and starches in the foods.

Examples of Low Glycemic Index (GI) Foods:

• Spinach
• Tomatoes
• Asparagus
• Broccoli
• Cauliflower
• Celery
• Cherries
• Cucumber
• Grapefruit
• Peas
• Peppers
• Green beans
• Lettuce
• Low-fat yogurt
• Soy Beans
• Zucchini

Examples of Hight Glycemic Index (GI) Foods:

• White bread
• White potatoes
• Brown rice
• Watermelon
• White rice
• Dates
• Puffed wheat
• Corn chips
• Waffles
• Rice cakes
• Candies
• Pretzels

Knowing the GI of the foods you consume will be very helpful to your fat loss quest. If you are eating a lot of high GI foods, you will be sabotaging your progress and these foods can even be detrimental to your overall health.

Benefits of Low Glycemic Index Foods

If your blood sugar levels keep being raised repeatedly, your endocrine system will be pushed to its limits. By choosing to consume low GI carbohydrates, you will be enjoying several health benefits.

You will increase your body’s insulin sensitivity and prevent diabetes. In the event you do have diabetes, you will be better able to control it. A low GI diet reduces blood cholesterol levels, risk of heart disease, minimizes carbohydrate cravings.

You’ll Be Less Hungry on a Low Glycemic Diet

You will feel less hungry and whatever low GI foods you consume will keep you feeling full for a longer period of time. It also prolongs physical endurance. For people trying to lose weight, a low GI diet will prevent energy crashes and you will have a lower tendency to gain weight.

In order to enjoy the benefits of a low GI diet, you will need to substitute the high GI foods you consume with low GI foods. It will take some sacrifices and initial discomfort but once you get used to it and start seeing the benefits, you will adopt this diet happily.

For starters, you can substitute the normal sugary cereals that you consume for breakfast with low GI cereals comprised of oats, bran and barley.

Instead of eating white bread and pastries which use white flour, you can eat wholegrain breads and pastries made with stone-ground flour. Switch to brown rice or basmati rice instead of white rice.

Replace white potatoes with sweet potatoes or yams. Skip the mayonnaise, margarine and high calorie dressings. Eat fresh fruits instead of drinking sweetened juices. Try a thirst quenching glass of ice water with some lemon juice and stevia for a no calorie and naturally sweetened beverage.

All these are small changes that make a big difference. Once you get used to the low GI diet, you will see changes in your body that will amaze you. You will look better and feel better. Your weight loss progress will be unhindered and more rewarding for you.

If you’re wondering what CLA is, it stands for conjugated linoleic acid. Health stores all over the nation have been selling CLA as supplements to aid in fat loss. As with most other weight loss pills and supplements, it has received its fair share of hype and ‘testimonials’ to convince potential buyers that it is effective.

So is CLA as Effective as the Manufacturers Claim?

Studies have been conducted on rats, mice and recently humans too. The studies have shown that CLA indeed does promote fat loss but the participants also were on a sensible diet and exercise program.

Ah hah! Isn’t that always the case; a sensible diet and exercise program!

CLA is a supplement and just like the word suggests, it is meant to supplement a proper training regimen and healthy diet. Without these 2 fundamentals in place, no supplement or pill or anything that we know of will work to make you lose weight.

Most of the typical fat burners on the market contain stimulants to make your body lose weight. Recently, one of these stimulants, ephedrine is being clamped down on and now illegal in the US because of its negative side effects; which can be potentially fatal.

What are the Side Effects of CLA?

Most fat burners which contain stimulants will produce side effects such as jitters, trembles, heart palpitations, increased heart rate and increased blood pressure. None of these are good for you. Fortunately, CLA has no stimulants, so it does not cause any negative side effects.

Now let’s look at studies conducted to determine the efficacy of CLA.

The American Journal of Clinical Nutrition published the first study we know of. It was discovered that when the participants were supplemented with 3.2 g/d of CLA (the recommended dose for weight loss benefits) they burned more fat while they slept.

This is excellent news. To make things even better, the fat the subjects burned was stored body fat and not the fat they had consumed the day before. The results are promising.

The CLA also promoted improved protein retention. This is good news because it prevents muscle from breaking down easily. During weight loss programs, it is common to lose some muscle along with the fat. That is why it is crucial to include resistance training with the cardio so that we can retain every bit of muscle that we can.

CLA is Another Good Tool to Add to Your Weight Loss Tool Box

So, the bottom line is that by consuming CLA supplements, it might give us an added advantage to holding on to our precious muscle and burn body fat at the same time.

So far, there have been no documented cases of adverse reactions from people who have consumed CLA. That’s a really great sign. With that said, this would be a supplement worth investing in to help accelerate your fat loss and to help you reach your desired weight loss goals.

A word of caution though – Don’t overdo it. It is very common for people to not stick with the recommended doses and take more than the prescribed amount. They naively assume that by increasing the dose they’ll speed up the process because more is better. This is not so and is a huge mistake. Stick with the recommended dose which will probably be around 3.2 g/d.

Lastly, make sure you maintain your training regimen and eat wisely while aiming for a daily calorie deficit of 500 cal/day. If you do this right, the CLA will be a very beneficial tool that you can use on your weight loss quest.