Best Gym Supplements | Top 10 Fat Burning Pills

best supplements for weight loss

I’ve listed some of the most common & best supplements in the fitness industry. Check out the list and check the facts! If you really wanted to jumpstart your fitness goals, you’d download our free e-book!

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“Because so many product labels list scientific references to back up the manufacturers’ claims of performance and efficacy or effectiveness, it’s important to understand what constitutes a solid scientific study. A single study, even an optimally designed one, isn’t considered scientific proof. The results have to be replicated several times before they’re officially accepted as fact.

On the other hand, it’s also unrealistic to expect best supplements for food to undergo the same rigorous testing the government mandates for approval of a drug. Drug companies spend millions on lab testing, animal studies and human field trials designed to provide safety and efficacy of drugs.“

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  1. Fat Burning pills:

Research has shown that many fat burners do rely on placebo, but a few active ingredients have been shown to increase RMR. Caffeine and Green Tea extract being two of them. The benefit to fat burning pills is limited but I’d say the negative side to the topic is overwhelming. There’s a ton of fake or unsafe supplements out there that claim to help you lose fat. For the people who are less likely to be duped by the false claims on labels, they are deceptive. The problem comes into play for people with less wisdom in the industry. [1]

  1. Creatine:

Albeit creatine does not directly increase muscle mass permanently, it does improve performance quite a bit in resistance training, long aerobic and HIIT training. Because of the increase in strength, you can gain muscle mass faster than the average athlete.

The misconception, Creatine doesn’t just inflate you

Many people have the misconception that creatine is somehow cheating in the gym. The supplement doesn’t merely swell your muscles and provide no benefits. Creatine gives you a noticeable amount of strength that you can translate into muscle mass by training harder. [2][3]

 

  1. Best Protein supplements:

We all live busy lives; I understand why someone would be attracted to protein shakes. The misconception comes in when people believe they need to consume 200 or 300 grams of protein to reach their goals. The consumption of protein for a very active athlete is determined in KG not pounds and makes a stark difference. “It is often estimated based on body weight (0.8-1.8 grams/kg of body weight), as a percentage of total caloric intake (10-35%)” – ADA. I have a window of protein consumption at least 83 – 149 grams/day. A protein shake helps guarantee I’ll hit the mark. I have previously focused on vegan protein but now I also mix in other types.
 

  1. OMEGA-3 FATTY ACIDS

Omega-3 fatty acids do correlate to healthy aging throughout life. Fish-derived omega-3’s EPA and DHA have been shown to help fetal development, cardiovascular function, and Alzheimer’s disease. Unfortunately, we cannot produce omega three naturally within our bodies, so we have to source them from fish products. The most important benefit of taking fish oil supplements is that they have been shown to help with inflammation and cognitive function. I believe most people should supplement fish oil unless they have plenty of fish in their diet. If you are a bodybuilder, you need to understand that over 80% of people are deficient. [4]

 

  1. ANTIOXIDANTS

Free radicals damage contributes to the etiology of many chronic health problems such as cardiovascular and inflammatory disease, cataract, and cancer. Antioxidants prevent free radical induced tissue damage by preventing the formation of radicals, scavenging them, or by promoting their decomposition. Synthetic antioxidants are dangerous to human health.

Antioxidants are a fad

It is clear by now from media and news agencies chasing easy stories that antioxidants are the thing. It is right free radicals can cause damage to the human body. What is also true is that antioxidants are one of the most overhyped “best supplements” in the industry at the moment. Every drink or meal replacement item will tout their antioxidant count. Antioxidants prevent free radical induced tissue damage by preventing the formation of radicals, scraping them or by inducing decomposition. This is especially useful for bodybuilders as excessive damage to tissue will prolong recovery.

Dangers of synthetics

Synthetic antioxidants began to take ground in the industry early on as a cheap alternative. The problem with the more affordable option is that they were dangerous for your health. A hazardous antioxidant supplement is an opposite of what you should be looking for.

Nontoxic natural antioxidants are the only option

In addition to the body’s natural antioxidant system, consuming dietary and plant-based antioxidants (typical of the best supplements on the market) seems to be the private option. Most effective way to maintain a proper intake of antioxidants merely is by consuming more plant-based foods. Plant-based foods are significantly cheaper than any supplement you will find on the market. [5]

 

  1. POST-WORKOUT RECOVERY DRINKS

Despite what you may hear in gym lore, you don’t need to fit any windows. It is true that you are in a higher RMR and can process more protein post workout. Furthermore, that is not accurate or somewhat exaggerated is the idea that if you don’t consume your protein shake and carb-o-bar within an hour after training that you have lost your chance to increase mass. This study shows it is more important to maintain a proper amount of carbohydrates than it is to fit the metabolic window. Maximize muscle gain without a precisely timed science. [6]

 

Protein shake? Or Chocolate Milk?

 


For the athletes concerned with meeting their nutrition window post exercise, I will continue explaining the best regime I’ve found. Chocolate milk is one of the “best supplements” you can find. Yes, that is it. Chocolate milk is affordable to anyone and packs a multitude of nutrients (some added). Low-fat variety contains a 4:1 carbohydrate: protein ratio. If you compared the rate of carbs and protein to most mainstream post-workout products, you see a very similar macro profile.

 

What time frame should I consume the milk?

 

You should aim to consume a serving of chocolate milk immediately after exercise and again 2 hours post-exercise. Post workout meals or shakes don’t need to break your bank. As a teenager getting into the gym, I had already made the wisest decision to stick with bananas as my pre-workout meal and chocolate milk post.[7]

 

 

 

  1. BEST MULTIMINERAL SUPPLEMENTS

Most bodybuilders and athletes consume a significant amount of food. A good bit of that food is animal protein. I have a healthy plant-based diet with a substantial amount of animal protein. You do not need to supplement calcium, magnesium, iron, zinc, copper, and selenium. Chromium, boron, and vanadium have been shown to enhance anabolic sports performance in regards to insulin and testosterone. They have been known to increase maximal oxygen uptake or endurance performance. More research is needed to have solid results.[8]

  1. GREEN TEA – The Cheapest fat burning pills

Consumption of GTCs has been shown to increase fat oxidation and energy expenditure, particularly if combined with caffeine. This effect is in both sedentary and physically active individuals during exercise. Thermogenic properties of green tea seem to be beyond that explained by its caffeine content. The mechanisms by which GTCs may stimulate fat oxidation and energy expenditure include, among others, inhibition of COMT and prolonged stimulation of the sympathetic nervous system by norepinephrine. Moreover, GTCs as antioxidants may block the activation of the oxidative stress-sensitive transcription factor NFƙB and, in turn, activate peroxisome proliferator-activated receptors that are essential transcription factors for lipid metabolism. The mechanisms mentioned above of action may explain the positive effect of green tea extract with caffeine on weight loss and on weight maintenance, which is in a population of overweight and moderately obese individuals.

You need both GTC and Caffeine for full effect

Like I have mentioned in the points above. Consuming GTC’s (Green Tea Concentrates) combined with caffeine(typically green tea has caffeine) does increase fat oxidation and energy expenditure. Because this effect occurs in the RMR (Resting Metabolic Rate), it will benefit sedentary and active people. Now let me note that the thermogenic properties of green tea go beyond just the caffeine. The secret to the beneficial value to GTC is the inhibition of COMT and prolonged stimulation of the sympathetic nervous system by norepinephrine. [9]

Let me note again that these benefits are for sedentary and active users. I believe green tea is cheap and natural. It is one of the best supplements to add to your daily routine.

 

  1. Fiber

 

Soluble fiber (such as guar gum or psyllium) taken just before a meal containing high-glycemic-index or straightforward carbs will slow the entry of the carbs into the blood. That means less insulin release, less body fat and a stabilized blood glucose level.[10]

Two types of Fiber

Fiber comes in two forms: insoluble and soluble. A cheap and useful source of insoluble fiber is unprocessed wheat bran. Forms of soluble fiber include pectin, guar gum, psyllium, and oatmeal. You need both types to obtain fiber’s many benefits.

Processed foods take out water and fiber first

Fiber is key to anyone’s diet, the biggest problem with processed foods is that they lack fiber. If you aren’t consuming around five servings of food and vegetables daily as an average person, you are deficient in fiber. Soluble fiber will help prevent the entry of carbs into the blood to keep your blood pressure under control. Less insulin pushed into the system means less body fat. Insoluble fiber is usually in cereals like wheat bran or oatmeal. You do need to consume a good bit of soluble and insoluble fiber.

Fiber is essential for life

In conclusion, I cannot stress enough the importance of fiber and a few other best supplements you should make sure you are covering in your diet. Furthermore, I think what you should take away from this article is that you don’t necessarily need even the best supplements, but many can make your life easier, save you time and promote faster strength and mass gains. None of these supplements is a magic fix to lousy training habits or diet. Try intermittent fasting or the best workout I know, the 3-week diet.

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Top 10 Most Useful & Best Supplements for Fitness | Fat Burning Pills
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Top 10 Most Useful & Best Supplements for Fitness | Fat Burning Pills
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Some of the best supplements on the market are a waste of your time. Let me explain why fat burning pills or just creatine might not be a good fit.
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ASCVS
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Brice Mansa - ISSA Certified Personal Trainer & Nutrition Coach

Brice Mansa is a certified personal trainer from the ISSA. He took his knowledge from college to provide a more broad education method (blogging) to enhance the lives of thousands of people. Tired of being limited as a personal trainer in a gym with a single client, he stepped up his game. ASCVS.org is proud to host him and the team of 4 other certified personal trainers and kinesiologists. When Brice isn't training or writing he likes long walks on the beach, puppos & motorcycles. We hope you enjoy his content, tips & stories!

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