A lot of times, eating healthy and exercising isn’t enough. Losing weight is not just about calories, it’s about nutrition. A lot of times, we are not giving our bodies enough of the nutrients it needs to shed some pounds. A lot of us need to add supplements to our daily diet to jump start our bodies.
Most women think that supplements are only for men and female body builders, you’re wrong if you think that. Depending on the supplement, most only help you achieve goals of losing weight or building lean muscle. As a matter of fact, most supplements as merely vitamins or minerals that we don’t get enough of in our daily diets.
I want to clear up once and for all what a woman’s body needs in order to be lean and toned… and where she can get it from. You can thank me later!
Portein- Most good sources of protein come from lean meats such as chicken and fish. You can also find protein in almonds, eggs and other dairy products. Protein is often hard to digest, especial if you’re not used to eating so much of it. That is why a lot of experts recommend Whey protein. Whey protein is a protein in the form of powder that you can add to all sorts of drinks. With Whey Protein powder, it’s easier for your body to disperse blood flow to your muscles, which is why it helps them grow.
When to take it: Right as you wake up and 30 minutes before and/or after a workout
Fish Oil– Fish oil is something makes me feel bad about when I hear of someone say they don’t take it. I always feel like their missing out on such a great thing. Fish oil helps your body recover from rough workouts. It reduces inflammation, helps joint recovery and even reduces risk of heart disease, diabetes and some cancers. If that’s not enough of a reason to try fish oil, hear this out: It’s been found to turn off fat storing cells and turn on fat burning cells. Yeah, that’s why I feel bad when people don’t take advantage of this awesome supplement.
When to take it: 2 grams, three times daily with your meals
Creatine– This is an amino-acid -like compound which is found in muscles. It’s a supplement that improves your energy when your muscles are being used. Essentially, creatine helps improve your strength and endurance while you’re at the gym. This compound also brings water into your muscles, which causes them to grow and increase their size.
When to take it: Add 2-5 grams before and after workouts with shakes.
CLA– An omega-6 fatty acid that is healthy for you? You’ll find that in CLA. CLA is very different than all the other omega-6 fatty acids in the fact that is actually enhances weight loss. It works in two ways, enhancing your metabolism while decreasing the amount of fat stored in your body. Here’s more information on CLA.
When to take it: Take 2 grams, three times daily with meals
Vitamin D– You may think that you get enough vitamin D just from being outside so much. But that is not always the case. With skin cancer in mind, a lot of us rather lather up the sunscreen, wear hats and stay in the shade over getting our vitamin D fix. There is an alternative to getting your vitamin D. Take it in the pill form to see the benefits it can do for you. Not only does it help improve your muscle strength, but when it’s taken with calcium, it super charges weight loss.
When to take it: About 2,000 units of vitamin D twice a day, with your calcium.
Calcium– It’s hard to think that calcium is great for anything other than your bones. Calcium helps keep your bones strong and helps prevent osteoporosis. However, it can also play a huge role int he growth of your muscles? Studies show that calcium helps your body burn fat and even rids fat from your midsection.
When to take it: 500-600 mg twice a day with vitamin D
Green Tea Extract– Green tea is an awesome supplement for exercise beginners. When you first start working out, your muscles can be very sore. That is normal, but kind of a pain in the butt (literally). So to help prevent the soreness, green tea extract would be a great addition to your medicine cabinet. It will help your muscles recover after a workout and even help your joints feel better too.
When to take it: 500 mg three tines daily before meals, with one dose 30-60 minutes before a workout.
I always recommend anyone curious to try any of these supplements to consult their doctor first.
The supplements listed above can be some amazing fitness tools if you use them properly. Not only will you start to build lean muscle, but you’ll accelerate fat loss and improve your overall health.